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