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30-day at-home fitness program

Equipment needed:

  • Pair of dumbbells
  • Backpack filled with water bottles, books, or weight. (Make sure weight is secure)

Day 1

Every 2 minutes x 6

  • 12 Backpack Thrusters
  • 12 Overhead Walking Lunges with Backpack Overhead
  • 24 Mountain Climbers

Day 2

15 minute EMOM

  • Minute 1: 10 Dumbbell Thrusters
  • Minute 2: 10 Burpees over Dumbbell (Lateral)
  • Minute 3: 10 Dumbbell Sit ups with Dumbbell

Day 3

For time…

  • 400 Meter Run or 2 minutes of Jumping Jacks

Into…

6 rounds

  • 10 Backpack Swings
  • 8 V-ups
  • 12 Jumping Lunges

Into…

  • 400 Meter Run

Day 4

4 rounds for time…

  • 10 Dumbbell Squat Cleans
  • 12 Dumbbell Thrusters
  • 14 Air Squats
  • 400 Meter Run or 2 minutes of Jumping Jacks

Day 5

3 rounds of:

  • 1 minute: Mountain Climbers
  • 30 second rest
  • 1 minute: Lateral Hops
  • 30 second rest
  • 1 minute: Push Ups
  • 30 second rest

Day 6

14 minute AMRAP…

  • 400 Meter Run or 2 Minutes of Jumping Jacks
  • 20 Dumbbell Thrusters
  • 10 Burpees over Dumbbells (Lateral)

Day 7

15 minute EMOM

  • Minute 1: Air Squats
  • Minute 2: Lunges
  • Minute 3: Plank Hold

Day 8

5 rounds for time…

  • 400 Meter Run or 2 minutes Jumping Jacks
  • 20 Backpack Sumo Deadlift High Pull
  • 20 Backpack Push Ups

Day 9

For time…

40-30-20-10

  • Alternating Jumping Lunges
  • Dumbbell Floor Press
  • Mountain Climbers

Day 10

12 minute AMRAP…

  • 10 Backpack Ground to Overhead
  • 5 Burpees over Backpack (Facing )
  • 200 Meter Run or 1 minute Jumping Jacks

Day 11

15 minute EMOM…

  • Minute 1: Plank Hold
  • Minute 2: V-ups
  • Minute 3: Rest

Day 12

For time…

  • 100 Single Arm Dumbbell Thrusters (Alt. arms when necessary)
  • 100 Push Ups
  • 100 Sit Ups
  • 100 Single Arm Dumbbell Devils Press (Alt. arms when necessary)

Day 13

3 rounds for time…

  • 30 Backpack Air Squats
  • 20 Mountain Climbers
  • 30 Burpees

Day 14

7 rounds for time…

  • 400 Meter Run or 2 Minute Jumping Jacks
  • 10 Dumbbell Thrusters
  • 20 V-ups

Day 15

21 minute EMOM…

  • Minute 1: 10 Dumbbell Deadlifts
  • Minute 2: 10 Dumbbell Front Squats
  • Minute 3: 10 Dumbbell Suitcase Lunges

Day 16

30 minute AMRAP…

  • 10 Burpees
  • 20 Air Squats
  • 30 Sit Ups
  • 400 Meter Run or 2 Minutes Jumping Jacks

Day 17

For time…

  • 50-40-30-20 Flutter Kicks
  • 25-20-15-10 V-ups

Day 18

3 rounds for time…

  • 1 minute: Push Ups
  • 30 second rest
  • 1 minute: Backpack Ground to Overhead
  • 30 second rest
  • 1 minute: Plank Hold
  • 30 second rest

Day 19

4 rounds for time…

  • 10 Dumbbell Goblet Squats
  • 10 Dumbbell Push Press
  • 10 Burpees

Day 20

For time…

  • 400 Meter Run or 2 minutes Jumping Jacks

Into…

6 rounds

  • 30 Shoulder Taps
  • 15 V-ups

Into…

  • 400 Meter Run or 2 minutes Jumping Jacks

Day 21

18 minute EMOM…

  • Minute 1: Dumbbell Suitcase Walking Lunge
  • Minute 2: Dumbbell Sit Ups
  • Minute 3: Dumbbell Bent Over Rows

Day 22

10 rounds for time…

  • 5 Dumbbell Deadlifts
  • 10 Dumbbell Hang Power Cleans
  • 15 Dumbbell Shoulder to Overhead

Day 23

For time…

  • 30 Backpack Swings
  • 40 Push Ups
  • 50 Air Squats
  • 40 Push Ups
  • 30 Back Pack Swings

Day 24

12 minute EMOM…

  • Minute 1: Dumbbell Devil's Press
  • Minute 2: Dumbbell Hold

Day 25

For time…

  • 40 Burpees + Dumbbell Plank Row + Dumbbell Thruster

Day 26

14 minute AMRAP…

  • 400 Meter Run or 2 minutes Jumping Jacks
  • 20 Backpack Squats
  • 10 Push Ups

Day 27

15 minute EMOM…

  • Minute 1: 10 Dumbbell Floor Press
  • Minute 2: 10 Dumbbell Bent over Rows
  • Minute 3: 10 V-ups

Day 28

10 rounds for time..

  • 5 Push Ups
  • 10 Dumbbell Bent Over Rows
  • 15 Air Squats
  • 200 Meter Run or 1 minute Jumping Jacks

Day 29

5 x 3 minute AMRAPS...

  • 3 Dumbbell Hang Power Clean and Jerks
  • 6 Push Ups
  • 9 Air Squats

Rest 1 minute between rounds

Day 30

For time…

  • 800 Meter Run or 5 minutes of Jumping Jacks
  • 30 Dumbbell Clean and Jerks
  • 800 Meter Run or 5 minutes of Jumping Jacks
  • 30 Alternating Dumbbell Snatches
  • 800 Meter Run or 5 minutes of Jumping Jacks