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 October 25
Halloween is Saturday, so let's get these in before the candy shows up. Monday and Wednesday use dumbbells, and both have a no equipment option if you don't have any.
Monday: full body dumbbell HIIT. Five circuits of three moves, each done twice, 40s work and 20s rest. Go heavier on the squats, deadlifts and rows, and lighter on the thrusters and snatches.
Wednesday: push day for chest, shoulders and triceps. Three rounds of four moves, each done three times, 30s work and 30s rest, then a 2 minute finisher. If your dumbbells feel light, slow every rep down. More time under tension makes moderate weights work a lot harder.
Friday: no equipment HIIT with no repeats. 30s work, 20s rest, then a short finisher. On the bicycle crunches, slow down. You're not racing in the Tour de France. Touch elbow to knee with control.
Bonus: a 10 minute total abs workout, 40s work and 10s rest. I do a few minutes of abs most mornings after my coffee, so do this one after a workout or on its own. On the leg lowers, press your lower back into the mat like a stake is running through your belly button into the floor.
One workout at a time adds up. Show up for yourself and let's have a great week!
Dan
3 days a week: full body
Monday · Full body strength
Calorie Killer Intense HIIT Workout: Dumbbells
31 min · Dumbbells
No weights? Do this one instead: Hardcore HIIT II: No Equipment
Wednesday · Upper body
Dumbbell Push Workout: Chest, Triceps & Shoulders
39 min · Dumbbells
No weights? Do this one instead: Beginner No Equipment Upper Body Workout
