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August 3rd: Day 2 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)


Warm-up: 5-10 minutes of light jogging or jumping jacks


  • 30 seconds of high knees

  • 30 seconds of jumping jacks

  • 30 seconds of butt kicks

  • 30 seconds of rest (Repeat for 5 rounds)

Core Circuit:

  • Plank: 3 sets of 45 seconds

  • Bicycle Crunches: 3 sets of 20 reps (each side)

  • Russian Twists: 3 sets of 15 reps (use a weight or water bottle if available)

Dumbbell Workout

Warm-up: 5-10 minutes of arm circles, shoulder rolls, and light shoulder stretches


  • Dumbbell Shoulder Press: 3 sets of 10 reps

  • Dumbbell Bicep Curls: 3 sets of 12 reps

  • Dumbbell Tricep Extensions: 3 sets of 12 reps

  • Dumbbell Renegade Rows: 3 sets of 10 reps (5 each side)


  • AMRAP (As Many Rounds As Possible) in 12 minutes:

  • 10 Dumbbell Thrusters

  • 15 Push-ups

  • 20 Jumping Jacks

Full Gym Workout

  1. Deadlifts: 4 sets of 5 reps

  2. Pull-ups or Chin-ups: 4 sets of max reps (bodyweight or weighted)

  3. Bent-over Rows: 4 sets of 8-10 reps

  4. Seated Cable Rows: 3 sets of 10-12 reps

  5. Face Pulls: 3 sets of 12 reps

  6. Bicep Curls (Barbell, Dumbbell, or EZ Bar): 3 sets of 10-12 reps

  7. Core Work (optional): Choose an exercise like hanging leg raises or cable woodchoppers and perform 3 sets of 10-15 reps.

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

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