August 2nd: Day 1 of Vacation!

Listed below there will be 3 workouts. The first workout will be for people who don't have any equipment and could be done at home. The second workout will be designed for individuals who only have access to a few dumbbells, and the third will be for individuals who have access to a full gym. (24-hour offers free seven-day passes if you would like)

BODY WEIGHT

Warm-up: 5-10 minutes of dynamic stretching (arm circles, leg swings, high knees, etc.)

Circuit:

• Bodyweight Squats: 3 sets of 12 reps

• Push-ups: 3 sets of 10 reps

• Alternating Lunges: 3 sets of 12 reps (each leg)

• Jump Squats: 3 sets of 10 reps

Metcon:

• 5 rounds for time:

  • 10 Burpees

  • 15 Sit-ups

  • 20 Mountain Climbers

Dumbbell Workout

Warm-up: 5-10 minutes of dynamic stretching (arm circles, leg swings, high knees, etc.)

Circuit:

• Goblet Squats: 3 sets of 12 reps

• Dumbbell Bench Press: 3 sets of 10 reps

• Romanian Deadlifts: 3 sets of 10 reps

• Bent-over Dumbbell Rows: 3 sets of 10 reps

Metcon:

• 5 rounds for time:

  • 10 Burpees

  • 15 Sit-ups

  • 20 Mountain Climbers

Full Gym Workout

1. Bench Press: 4 sets of 6-8 reps

2. Overhead Press: 4 sets of 8-10 reps

3. Incline Dumbbell Press: 3 sets of 10-12 reps

4. Dips: 3 sets of max reps (bodyweight or weighted)

5. Lateral Raises: 3 sets of 12 reps

6. Triceps Pushdown: 3 sets of 12 reps

7. Core Work (optional): Choose an exercise like planks or weighted cable crunches and perform 3 sets of 10-15 reps.

If you were the dumbbell or at-home program post your time for the metcon below in the comment section.