At-home workouts to fuel your fitness

 

By Lisa Frania, Guest Blogger

Bodies by Death Wish Coffee

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)  
  • 20Sit-ups 
  • 30 High Knees 

Rounds: 

  • 10 DumbbellTricep 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 athletesaccording to HealthlineIt’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.