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August 5th: Day 4 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 leg swings, walking lunges, and hip openers


  • Goblet Squats (use a backpack or water bottle as weight): 3 sets of 12 reps

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

  • Glute Bridges: 3 sets of 15 reps

  • Calf Raises: 3 sets of 20 reps


  • For Time:

  • 50 Air Squats

  • 40 Reverse Lunges (20 each leg)

  • 30 Glute Bridges

  • 20 Jump Squats

  • 10 Burpees

Dumbbell Workout

Warm-up: 5-10 minutes of dynamic stretches and light cardio (e.g., jumping jacks, high knees)


  • Dumbbell Squat to Press: 3 sets of 10 reps

  • Dumbbell Bent-over Reverse Flyes: 3 sets of 12 reps

  • Dumbbell Renegade Rows with Push-ups: 3 sets of 8 reps (each side)

  • Dumbbell Romanian Deadlift to High Pull: 3 sets of 10 reps


  • 4 rounds for time:

  • 12 Dumbbell Thrusters

  • 10 Dumbbell Alternating Snatches (5 each arm)

  • 8 Dumbbell Burpees (hold a dumbbell in each hand during the burpee)

Full Gym Workout

  1. Incline Barbell Bench Press: 4 sets of 5 reps (heavier weight for strength)

  2. Overhead Dumbbell Press: 3 sets of 8-10 reps

  3. Dumbbell Bench Press: 3 sets of 8-10 reps

  4. Triceps Rope Pushdown: 3 sets of 12 reps

  5. Lateral Raises: 3 sets of 12 reps

  6. Pec Fly Machine: 3 sets of 12 reps

  7. Core Work: 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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