August 7th: Day 6 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

Dice Workout:

Dice Numbers and Exercises:

1. Jumping Jacks

2. Lunges (per leg)

3. Push-ups

4. Squats

5. Bicycle Crunches (per side)

6. Burpees

Instructions:

1. Roll the dice to determine which exercise to perform.

2. The number rolled on the dice will indicate the number of repetitions for that exercise.

3. Complete the designated number of reps for the chosen exercise.

4. After completing the exercise, roll the dice again for the next exercise.

5. Continue rolling the dice and performing exercises until you complete the desired number of rounds or reach a specific time goal.

Sample Workout:

Round 1:

• Roll the dice: 3 (Push-ups)

• Perform 3 Push-ups.

Round 2:

• Roll the dice: 5 (Bicycle Crunches)

• Perform 5 Bicycle Crunches on each side (10 reps total).

Round 3:

• Roll the dice: 2 (Lunges)

• Perform 2 Lunges on each leg (4 reps total).

Round 4:

• Roll the dice: 6 (Burpees)

• Perform 6 Burpees.

Round 5:

• Roll the dice: 1 (Jumping Jacks)

• Perform 1 set of Jumping Jacks.

Round 6:

• Roll the dice: 4 (Squats)

• Perform 4 Squats.

Repeat the Sequence: Continue rolling the dice and performing exercises for the desired number of rounds or time.

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

• Dumbbell Romanian Deadlifts: 3 sets of 10 reps

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

Metcon:

• 5 rounds for time:

  • 10 Dumbbell Hang Power Cleans

  • 15 Dumbbell Push Presses

  • 20 Dumbbell Russian Twists

Full Gym Workout

1. Back Squats: 4 sets of 6-8 reps (heavier weight for strength)

2. Romanian Deadlifts: 3 sets of 8-10 reps

3. Bulgarian Split Squats (each leg): 3 sets of 10-12 reps

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

5. Leg Curls: 3 sets of 12 reps

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

7. Hip Abductor Machine: 3 sets of 12-15 reps (for outer thighs)

8. Hip Adductor Machine: 3 sets of 12-15 reps (for inner thighs)

9. Core Work: Choose an exercise like hanging knee raises or plank variations 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.