Free, every Sunday
This week's workout plan
Three of our follow-along workouts for Monday, Wednesday and Friday, and a short abs add-on for any day. A new plan every Sunday morning, by email.
Week of October 18
Here's your plan for the week. Monday and Wednesday use dumbbells, and both have a no equipment option if you don't have any.
Monday: total body dumbbell HIIT with no repeats. Four rounds of 30s work, 15s rest, and each round ends with a one minute core challenge. Go heavier on deadlifts, squats and rows, and lighter on presses and raises.
Wednesday: legs, with a focus on quads. Three circuits of squats, lunges and split squats, each done twice, 30s work and 30s rest. Have a light and a heavy set of dumbbells ready, plus a step or bench if you have one.
Friday: fat burning HIIT with no equipment and no repeats. 30s work, 15s rest, then a finisher. Land softly on the jumps and keep a slight bend in your knees.
Bonus: a 13 minute lower abs burn. On the leg lowers and extensions, keep your lower back on the mat.
One workout at a time. Show up for yourself and let's have a strong week!
Dan
Monday · Full body strength
Total Body Dumbbell HIIT: No Repeats
39 min · Dumbbells
No weights? Do this one instead: Full Body Burn + Abs: No Equipment
Wednesday · Lower body
Dumbbell Leg Workout: Quads
27 min · Dumbbells, Bench
No weights? Do this one instead: Lower Body Workout: No Equipment
