August 4th: Day 3 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 arm circles, shoulder rolls, and light shoulder stretches

Circuit:

• Push-ups (or Incline Push-ups if needed): 3 sets of 10 reps

• Dips (using two sturdy chairs): 3 sets of 10 reps

• Diamond Push-ups: 3 sets of 8 reps

• Superman Raises: 3 sets of 12 reps

Metcon:

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

• 10 Hand-Release Push-ups

• 15 Air Squats

• 20 Jumping Jacks

Dumbbell Workout

Warm-up: 5-10 minutes of leg swings, walking lunges, and hip openers

Circuit:

• Dumbbell Goblet Squats: 3 sets of 12 reps

• Dumbbell Step-ups (each leg): 3 sets of 10 reps

• Dumbbell Romanian Deadlifts: 3 sets of 10 reps

• Dumbbell Bulgarian Split Squats (each leg): 3 sets of 10 reps

Metcon:

• For Time:

• 50 Dumbbell Reverse Lunges (25 each leg)

• 40 Dumbbell Russian Swings

• 30 Dumbbell Box Step-ups (15 each leg)

• 20 Dumbbell Jump Squats

• 10 Burpees

Full Gym Workout

1. Back Squats: 4 sets of 6-8 reps

2. Romanian Deadlifts: 4 sets of 8-10 reps

3. Leg Press: 3 sets of 10-12 reps

4. Leg Curls: 3 sets of 10-12 reps

5. Calf Raises: 4 sets of 12-15 reps

6. Hip Thrusts: 3 sets of 10-12 reps

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