To all you fitness freaks: Here’s a hardcore challenge to level up your daily routine. We’re serving a badass strength and conditioning BURNER for your upper, lower and entire body. This at-home workout was made to push your mother functioning limits.
Challenge yourself to see what you’re made of, and let us know how you do.
Upper Body
Strength
- 4x6 Slow Pushups (3 sec down, 1 sec pause, full speed up)
- 4x8 Dips (same tempo as pushups)
Conditioning
6 Rounds:
- 20 Plank Jacks
- 10 Burpees
- 20 Dumbbell Snatch
Lower Body
Strength
- 3x15 Deadlifts (use both dumbbells—hip hinge and go down to ankle level)
- 3x20 Wide Stance Squats
- 3x20 Curtsy Squats
Conditioning
24 min EMOM (every minute on the minute):
- Min 1: 20 Jump Squats
- Min 2: 30 Kettlebell Swings
- Min 3: 40 Jump Lunges
- Min 4: 50 Bicycle Crunches
(go back to minute 1 after 4th minute and repeat for 6 sets)
*plank hold with time left in each minute
Full Body
8 Rounds:
- 200m run or 60 seconds of jump rope or jogging in place
- 10 DB Thrusters (squat and press)
- 20 Sit-ups
- 30 High Knees
6 Rounds:
- 10 Dumbbell Tricep Extensions
- 10 Dumbbell Rows
- 10 Hammer Curls
- 75 Mountain Climbers
- 10 Reverse Lunges
- 10 Sumo Squats with/ High Pull
- 10 Lateral Lunges
- 75 Flutter Kicks
If you’re like us, you like coffee as much, or maybe more than your workouts. And that’s cool, because caffeine is a go-to supplement for many athletes—according to Healthline. It’s one of the most effective ways to benefit endurance performance, high-intensity exercise and power sports.
So, fuel your workouts with a cup or two of your favorite DWC brew, or grab a canned latte about 45-60 minutes before exercise. Let that caffeine habit fuel your energy for working it OUT.