WORKOUT

Hey Team!

Let’s talk about today’s work­out! This one is a mix of strength, pow­er, and core, designed to give you a well-round­ed work­out that hits all the major areas. Whether you’re build­ing mus­cle, improv­ing your endurance, or strength­en­ing your core, this work­out has some­thing for you. It’s great when you want to push your­self but don’t have much time.

Equip­ment needed:

• Dumb­ells (Light, Medi­um, Heavy)
• Box, Bench, or Chair
• Mat (Option­al)

We’re start­ing with a dynam­ic warm-up. We will start a few mobil­i­ty exer­cis­es to get us going, includ­ing dynam­ic child’s Pose, 90/​90’s, and for­ward lunges with a rota­tion. Exer­cis­es like foot sweeps and the iso glute bridge engage your legs and core.

The first work­out block is all about strength. It’s an AMRAP (as many rounds as pos­si­ble) for­mat, so you’ll focus on qual­i­ty and con­trol while com­plet­ing as many rounds as pos­si­ble in eight min­utes. I picked these exer­cis­es because they’re fun­da­men­tal, full-body move­ments. Dumb­bell dead­lifts and gob­let squats tar­get your legs and glutes while also putting a focus on your core for sta­bil­i­ty. Push-ups are a clas­sic upper-body move, but I also includ­ed the option to swap them for floor press­es if you need some­thing eas­i­er on your wrists. Sin­gle-arm rows round it all out, hit­ting the back and biceps. The idea is to go at your own pace, focus on form, and chal­lenge your­self using heav­ier weights.

Next up is the pow­er and con­di­tion­ing block. This block is quick but intense, using an EMOM (every minute on the minute) for­mat for six min­utes. The jump squats are per­fect for build­ing explo­sive low­er-body strength, while the dumb­bell pow­er snatch­es bring in a dynam­ic, full-body move that improves coor­di­na­tion and pow­er. I adjust­ed this exer­cise slight­ly to work bet­ter in my space, so check out my Insta­gram short for some form tips if you need them! We’ll fin­ish this block with moun­tain climbers to boost your car­dio and keep your heart rate up.

Final­ly, we wrap things up with a core fin­ish­er. This block is short but tough, with two rounds of exer­cis­es that will have your abs on fire. Seat­ed twists, leg rais­es, and flut­ter kicks tar­get your entire core, while alter­nate V‑ups give you a fun but chal­leng­ing move to work on coor­di­na­tion and strength. I’ll admit, the V‑ups got me this time! It’s okay to strug­gle or take a quick breather here… what mat­ters is that you’re push­ing your­self and show­ing up.

After all that hard work, we will move right into the cooldown. The stretch­es tar­get the areas we worked in, so you’ll feel loos­er and more relaxed.

A few tips to remem­ber: Focus on con­trol dur­ing the strength block — don’t rush the reps, and make sure your form is sol­id. For the pow­er block, start with a man­age­able weight for the snatch­es. Your goal is to move that weight as fast as pos­si­ble. And remem­ber, it’s okay to mod­i­fy as need­ed. If you’re new to a cer­tain exer­cise or not feel­ing your best today, adjust it to suit your body.

This work­out fits well as part of a larg­er week­ly rou­tine. It’s ide­al for a day when you feel ener­gized and ready to go, but it’s also bal­anced enough to stand alone if you’re look­ing for a sin­gle work­out option. The most impor­tant thing is to cel­e­brate that you showed up today. Whether you nailed every rep or had to take a few breaks, you are still mov­ing forward.

Have a great workout!

-Bri­an

Work­out Structure

Warm-up 2 Rounds 30 Sec­onds Each

• Dynam­ic Childs Pose
• 90/​90’s
• Squat /​Bear Crawl to Cobra
• FWD lunge to rotation
• Foot Sweeps
• Iso Glute Bridge

Work­out Block 1: Strength AMRAP 8 mins 8 – 10 Reps on each exercise

• Minute 1: Dumb­bell Deadlifts
• Minute 2: Push-ups – / Floor press (for a more wrist-friend­ly exercise)
• Gob­let Squats
• SA DB Rows

**Water Break**

Work­out Block 2: Pow­er & Con­di­tion­ing (EMOM – 6 Minutes)

• Jump Squats 15 reps
• Dumb­bell Pow­er Snatch 5 – 8 reps per side
• Moun­tain Climbers 40 Seconds

**Water Break**

Work­out Block 3: Core Fin­ish­er 2 Rounds 30 Sec­onds On / 10 Sec­onds Off

• Seat­ed Twists (with or with­out Dumbbell)
• Leg Rais­es
• Alt V Ups
• Flut­ter Kicks

Cooldown 1 Round 30 Sec­onds Each

• Stand­ing Ham­string Stretch
• Shoul­der Stretch – (30 sec­onds on each side)
• Quadri­ceps Stretch – (30 sec­onds on each side)
• Calf Stretch – (30 sec­onds on each side)
• Supine Twist – (30 sec­onds on each side)
• Scor­pi­on Stretch – (30 sec­onds on each side)
• Child’s Pose – 1 minute