Free, every Sunday
This week's workout plan
Training 3 days a week? Three full body workouts. Training 4? Upper and lower body, twice each. Both plans come with a short abs add-on for any day. Our follow-along workouts, a new plan every Sunday morning, by email.
Week of November 8
There are about 8 weeks left in 2026. That's enough time to build a real habit before the holidays, instead of waiting for January to start.
You don't need a perfect week. Get your workouts in, keep the rest simple, and stack up a few good weeks in a row. That's what makes the difference come New Year's.
Your workouts are below, each with a quick tip from me. Show up for yourself and let's have a great week!
Dan
3 days a week: full body
Monday · Full body strength
Full Body Strength Workout: Get Strong, Stay Lean
41 min · Dumbbells, Bench, Yoga Block
No weights? Do this one instead: HIIT Workout: No Equipment
Wednesday · Full body
Full Body Workout: One Dumbbell
41 min · Dumbbells
No weights? Do this one instead: Lake Como Workout: Full Body, No Equipment
4 days a week: upper and lower body
Monday · Upper body
Upper Body Burner
27 min · Dumbbells
No weights? Do this one instead: Chest: 5 Rounds, No Equipment
Tuesday · Lower body
Lower Body Supersets: Double & Single Leg
36 min · Dumbbells
No weights? Do this one instead: Beginner No Equipment Lower Body Workout
Thursday · Upper body
Total Upper Body Dumbbell Workout
37 min · Dumbbells
No weights? Do this one instead: Hardcore HIIT IV Total Body Home Workout: No Equipment
Friday · Lower body
Lower Body & Abs
39 min · Dumbbells, Bench, Yoga Block
No weights? Do this one instead: Lower Body HIIT Workout + Abs: No Equipment
