★ Lift anywhere. Build anytime. ★
4-Day + Pump Sesh
★ Session
⏱
0:00
to 30:00
Still going?
You hit your target. Keep the session timer running for another 15 minutes?
★ New here? Tap to see what the short terms mean ▾
DBDumbbell. A handheld weight. "DB Bench Press" means do the bench press holding dumbbells.
None (in Lbs)No weights needed for this move, you just use your own body (like push-ups). Sometimes shown as BW for bodyweight.
RepsRepetitions. How many times you do the movement in a row. "8-10" means aim for 8 to 10.
LbsPounds. How heavy the weight is. "25s" means a 25-pound dumbbell in each hand.
RestHow many seconds to rest between sets. Tap the rest time to start a countdown timer.
SetOne round of the listed reps. Tap each set to check it off as you finish.
SupersetTwo exercises done back to back with no rest in between.
AMRAPAs Many Reps As Possible. Do as many good reps as you can.
▾ buttonTap the arrow on any exercise for step-by-step instructions and a YouTube how-to.
★ Day 01
CHEST + ARMS
★ Heavy upper body push
55MIN
11MOVES
●●●HEAVY
★ Why Today
Chest and arms first since chest is a gap, with a squat-to-press finisher that hits legs and shoulders without overdoing them.
01
DB Bench Press
Flat bench, control on the descent
A chest exercise where you push two dumbbells up from your chest while lying down. (DB means dumbbell.)
  1. Lie flat on your back on a bench holding a dumbbell in each hand.
  2. Start with the dumbbells near your chest, elbows bent and pointing out.
  3. Push both dumbbells straight up until your arms are almost straight.
  4. Lower them back down slowly to your chest. That is one rep.
Watch how on YouTube
Reps
8-10
Lbs
25s
Rest
60s
Set 1
Set 2
Set 3
Set 4
03
DB Chest Flyes
Flat bench, deep stretch at bottom
A chest exercise where you open and close your arms in a wide arc, like hugging a tree. (DB means dumbbell.)
  1. Lie on your back on a bench holding a dumbbell in each hand above your chest, palms facing each other.
  2. Keep a slight bend in your elbows the whole time.
  3. Open your arms out wide and lower the dumbbells in an arc until you feel a stretch in your chest.
  4. Bring them back together above your chest. That is one rep.
Watch how on YouTube
Reps
12
Lbs
15s
Rest
45s
Set 1
Set 2
Set 3
04
Push-Ups
Superset with flyes — no rest between
A classic bodyweight move that works your chest and arms using your own body weight.
  1. Start face down with hands on the floor a bit wider than your shoulders.
  2. Keep your body in a straight line from head to heels.
  3. Bend your elbows and lower your chest toward the floor.
  4. Push back up until your arms are straight. That is one rep.
  5. Too hard? Drop your knees to the floor and do the same motion.
Watch how on YouTube
Reps
AMRAP
Lbs
None
Rest
60s
Set 1
Set 2
Set 3
05
DB Bicep Curls
Alternating arms
An arm exercise that works the front of your upper arm (the bicep). (DB means dumbbell.)
  1. Stand holding a dumbbell in each hand, arms down at your sides, palms facing forward.
  2. Keep your elbows tucked close to your body.
  3. Bend your elbows to lift the dumbbells up toward your shoulders.
  4. Lower them back down slowly. That is one rep.
Watch how on YouTube
Reps
10 ea
Lbs
20s
Rest
45s
Set 1
Set 2
Set 3
06
DB Hammer Curls
Neutral grip
An arm exercise like a bicep curl but with palms facing in, working the bicep and forearm. (DB means dumbbell.)
  1. Stand holding a dumbbell in each hand with your palms facing your body (thumbs up).
  2. Keep your elbows close to your sides.
  3. Curl the dumbbells up toward your shoulders, keeping palms facing in the whole time.
  4. Lower them slowly. That is one rep.
Watch how on YouTube
Reps
10 ea
Lbs
20s
Rest
45s
Set 1
Set 2
Set 3
07
Overhead Tricep Extension
Both hands on one DB
An arm exercise for the back of your upper arm (the tricep), lifting a weight overhead.
  1. Stand or sit holding one dumbbell with both hands, raised straight above your head.
  2. Keep your upper arms still and close to your head.
  3. Bend your elbows to lower the dumbbell behind your head.
  4. Straighten your arms to lift it back up. That is one rep.
Watch how on YouTube
Reps
12
Lbs
20
Rest
45s
Set 1
Set 2
Set 3
08
Tricep Bench Dips
Hands on bench behind you
A bodyweight move for the back of your arms using a bench or chair.
  1. Sit on the edge of a bench or sturdy chair, hands gripping the edge beside your hips.
  2. Slide your butt off the edge so your weight is on your hands.
  3. Bend your elbows to lower your body down in front of the bench.
  4. Push back up until your arms are straight. That is one rep.
Watch how on YouTube
Reps
12-15
Lbs
None
Rest
45s
Set 1
Set 2
Set 3
09
Squat to Press
★ HR spike — full body combo
A full-body move combining a squat with pressing weights overhead. (DB means dumbbell.)
  1. Stand holding a dumbbell in each hand at shoulder height, feet shoulder-width apart.
  2. Bend your knees and lower into a squat, keeping your chest up.
  3. Stand back up and, as you rise, press both dumbbells straight overhead.
  4. Lower the dumbbells back to your shoulders. That is one rep.
Watch how on YouTube
Reps
12
Lbs
20s
Rest
60s
Set 1
Set 2
Set 3
10
Bench Knee Tucks
Seated on bench edge, lean back slightly, pull knees to chest, control back out.
A core (ab) exercise where you pull your knees toward your chest while seated on a bench.
  1. Sit on the edge of a bench, leaning back slightly, hands gripping the bench behind you.
  2. Extend your legs out straight in front of you.
  3. Pull your knees in toward your chest by bending at the waist.
  4. Straighten your legs back out. That is one rep.
Watch how on YouTube
Reps
12
Lbs
None
Rest
30s
Set 1
Set 2
Set 3
11
Bicycle Crunches
Slow, controlled twists
A core exercise where you pedal your legs like a bike while twisting your torso.
  1. Lie on your back, hands lightly behind your head, knees bent.
  2. Lift your shoulders off the floor.
  3. Bring one knee toward your chest while twisting so the opposite elbow reaches toward it.
  4. Switch sides in a pedaling motion. Each side is one rep.
Watch how on YouTube
Reps
20
Lbs
None
Rest
30s
Set 1
Set 2
Set 3
11
DB Incline Press
Bench at 30° (hotel). At home with a flat bench, sub flat DB press or decline push-ups.
A chest press done on a bench set at an upward angle, working the upper chest. (DB means dumbbell.)
  1. Set a bench to a slight incline and lie back holding a dumbbell in each hand.
  2. Start with the dumbbells at the sides of your upper chest, elbows bent.
  3. Push them straight up until your arms are nearly straight.
  4. Lower slowly back to your chest. That is one rep.
Watch how on YouTube
Reps
10
Lbs
20s
Rest
60s
Set 1
Set 2
Set 3
★ HR FINISHER ・ OPTIONAL ・ 4 MIN
Jump Squat × Push-Up
30s jump squats → 30s rest → 30s push-ups → 30s rest → repeat once
★ Day 02
THIGHS + GLUTES
★ Heavy lower body
50MIN
11MOVES
●●●HEAVY
★ Why Today
Heavy glutes and legs up top, with jumps for the heart-rate spike and a little shoulder and chest work to round it out.
01
DB Goblet Squat
3s down tempo, one heavy DB
A squat where you hold one dumbbell at your chest, working your legs and glutes. (DB means dumbbell.)
  1. Hold one dumbbell vertically against your chest with both hands, feet shoulder-width apart.
  2. Keep your chest up and bend your knees to lower into a squat.
  3. Go down until your thighs are about parallel to the floor.
  4. Push through your heels to stand back up. That is one rep.
Watch how on YouTube
Reps
10
Lbs
25
Rest
75s
Set 1
Set 2
Set 3
Set 4
02
DB Alternating Lunges
Step forward into a lunge, push back to start, alternate legs. Stays in place.
A leg exercise where you step forward into a lunge, switching legs each rep. (DB means dumbbell.)
  1. Stand holding a dumbbell in each hand at your sides.
  2. Step forward with one leg and bend both knees to lower down.
  3. Push back up to standing and bring your foot back.
  4. Repeat with the other leg. Each leg is one rep.
Watch how on YouTube
Reps
20
Lbs
20s
Rest
60s
Set 1
Set 2
Set 3
03
DB Romanian Deadlift
Hinge at hips, soft knee bend
A hip-hinge move that works your glutes and the back of your legs (hamstrings). (DB means dumbbell.)
  1. Stand holding a dumbbell in each hand in front of your thighs, knees slightly bent.
  2. Keep your back flat and push your hips backward.
  3. Lower the dumbbells down the front of your legs until you feel a stretch in the back of your thighs.
  4. Squeeze your glutes and stand back up. That is one rep.
Watch how on YouTube
Reps
10
Lbs
25s
Rest
60s
Set 1
Set 2
Set 3
04
DB Bulgarian Split Squat
Back foot on bench
A single-leg squat with your back foot raised on a bench, working legs and glutes. (DB means dumbbell.)
  1. Stand a couple feet in front of a bench, holding a dumbbell in each hand.
  2. Place the top of one foot behind you on the bench.
  3. Bend your front knee to lower straight down.
  4. Push through your front heel to stand back up. Finish all reps, then switch legs.
Watch how on YouTube
Reps
10 ea
Lbs
20s
Rest
45s
Set 1
Set 2
Set 3
05
DB Hip Thrust
Back on bench, DB across hips
A glute exercise where you drive your hips up with your upper back on a bench. (DB means dumbbell.)
  1. Sit on the floor with your upper back against a bench, a dumbbell resting on your hips.
  2. Plant your feet flat on the floor, knees bent.
  3. Drive through your heels to lift your hips up until your body is flat from shoulders to knees.
  4. Lower your hips back down. That is one rep.
Watch how on YouTube
Reps
12
Lbs
25
Rest
60s
Set 1
Set 2
Set 3
06
Jump Squats
★ HR spike — explode up
An explosive bodyweight squat where you jump off the floor, raising your heart rate.
  1. Stand with feet shoulder-width apart.
  2. Bend your knees into a squat.
  3. Explode upward and jump off the floor.
  4. Land softly with bent knees and go straight into the next one. That is one rep.
Watch how on YouTube
Reps
15
Lbs
None
Rest
45s
Set 1
Set 2
Set 3
07
Jump Lunges
★ Alternating, HR spike
An explosive bodyweight lunge where you switch legs in mid-air.
  1. Start in a lunge with one foot forward, both knees bent.
  2. Jump up and switch your legs in the air.
  3. Land in a lunge with the other foot forward.
  4. Keep alternating. Each switch is one rep.
Watch how on YouTube
Reps
20
Lbs
None
Rest
45s
Set 1
Set 2
Set 3
08
DB Lateral Raises
Slight bend in elbows
A shoulder exercise where you raise the weights out to your sides like wings. (DB means dumbbell.)
  1. Stand holding a dumbbell in each hand at your sides, palms facing in.
  2. Keep a slight bend in your elbows.
  3. Raise both arms out to the sides until they are about shoulder height.
  4. Lower them slowly. That is one rep.
Watch how on YouTube
Reps
12
Lbs
15s
Rest
30s
Set 1
Set 2
Set 3
09
Push-Ups
Chest maintenance
A classic bodyweight move that works your chest and arms using your own body weight.
  1. Start face down with hands on the floor a bit wider than your shoulders.
  2. Keep your body in a straight line from head to heels.
  3. Bend your elbows and lower your chest toward the floor.
  4. Push back up until your arms are straight. That is one rep.
  5. Too hard? Drop your knees to the floor and do the same motion.
Watch how on YouTube
Reps
12-15
Lbs
None
Rest
30s
Set 1
Set 2
Set 3
10
Bird Dog
On all fours, extend opposite arm and leg, hold 1 second, alternate. Mini band optional around thighs.
A core and balance move on all fours, extending opposite arm and leg.
  1. Start on your hands and knees, back flat.
  2. Reach one arm straight forward and the opposite leg straight back at the same time.
  3. Keep your hips level and hold for a second.
  4. Return to all fours and switch sides. Each side is one rep.
Watch how on YouTube
Reps
10 ea
Lbs
None
Rest
30s
Set 1
Set 2
Set 3
11
Leg Raises
Lying flat, lower back pressed down
A core exercise where you lift your straight legs up while lying on your back.
  1. Lie flat on your back, legs straight, hands under your lower back or at your sides.
  2. Keeping your legs straight, lift them up toward the ceiling.
  3. Lower them back down slowly without letting your feet touch the floor.
  4. That is one rep.
Watch how on YouTube
Reps
15
Lbs
None
Rest
30s
Set 1
Set 2
Set 3
★ Day 03
SHOULDERS
+ ARMS
★ Upper body finisher
50MIN
11MOVES
●●●HEAVY
★ Why Today
Shoulders and arms while Day 2's legs recover, since shoulders are a gap you want to build.
01
DB Bench Press
Flat bench. Heavy, build to top set. Control the descent.
A chest exercise where you push two dumbbells up from your chest while lying down. (DB means dumbbell.)
  1. Lie flat on your back on a bench holding a dumbbell in each hand.
  2. Start with the dumbbells near your chest, elbows bent and pointing out.
  3. Push both dumbbells straight up until your arms are almost straight.
  4. Lower them back down slowly to your chest. That is one rep.
Watch how on YouTube
Reps
8
Lbs
25s
Rest
75s
Set 1
Set 2
Set 3
Set 4
02
DB Shoulder Press
Seated on bench. Press dumbbells from shoulder height to overhead, full range.
A shoulder exercise pressing dumbbells overhead. (DB means dumbbell.)
  1. Stand or sit holding a dumbbell in each hand at shoulder height, palms facing forward.
  2. Press both dumbbells straight up overhead until your arms are nearly straight.
  3. Lower them back to shoulder height slowly. That is one rep.
Watch how on YouTube
Reps
8-10
Lbs
20s
Rest
60s
Set 1
Set 2
Set 3
Set 4
03
Renegade Row (on knees)
On knees, row one DB to hip while balancing on the other, alternate. 25-30 lb.
A back and core move: rowing a dumbbell up while in a kneeling plank position. (DB means dumbbell.)
  1. Start on your hands and knees in a plank-like position, a dumbbell in each hand on the floor.
  2. Keep your hips steady and core tight.
  3. Pull one dumbbell up toward your ribs, keeping your elbow close.
  4. Lower it and repeat on the other side. Each side is one rep.
Watch how on YouTube
Reps
8 ea
Lbs
20s
Rest
60s
Set 1
Set 2
Set 3
04
DB Arnold Press
Seated. Press dumbbells upward from chest level, rotating wrists from palms-in to palms-out.
A shoulder press where you rotate your wrists as you push up. (DB means dumbbell.)
  1. Seated, hold a dumbbell in each hand at chest level with palms facing you.
  2. As you press the dumbbells up, rotate your wrists so your palms face forward at the top.
  3. Reverse the motion on the way down, rotating palms back toward you.
  4. That is one rep.
Watch how on YouTube
Reps
10
Lbs
20s
Rest
60s
Set 1
Set 2
Set 3
05
DB Lateral Raises
Standing. Slight elbow bend, raise dumbbells out to shoulder height, lower with control.
A shoulder exercise where you raise the weights out to your sides like wings. (DB means dumbbell.)
  1. Stand holding a dumbbell in each hand at your sides, palms facing in.
  2. Keep a slight bend in your elbows.
  3. Raise both arms out to the sides until they are about shoulder height.
  4. Lower them slowly. That is one rep.
Watch how on YouTube
Reps
12
Lbs
15s
Rest
45s
Set 1
Set 2
Set 3
06
DB Front Raises
Standing. Raise dumbbells straight in front to shoulder height, lower with control.
A shoulder exercise raising the weights straight out in front of you. (DB means dumbbell.)
  1. Stand holding a dumbbell in each hand in front of your thighs, palms facing your body.
  2. Keeping your arms mostly straight, lift the dumbbells forward and up to about shoulder height.
  3. Lower them slowly. That is one rep.
Watch how on YouTube
Reps
12
Lbs
15s
Rest
45s
Set 1
Set 2
Set 3
07
Hammer Curl to Press
Standing. Hammer curl up, then press overhead, reverse back down. One flowing rep.
A combo move: a hammer curl followed by an overhead press. (DB means dumbbell.)
  1. Stand holding a dumbbell in each hand, palms facing in.
  2. Curl the dumbbells up to your shoulders (palms stay facing in).
  3. From your shoulders, press them straight overhead.
  4. Reverse the whole motion back to the start. That is one rep.
Watch how on YouTube
Reps
10
Lbs
20s
Rest
45s
Set 1
Set 2
Set 3
08
DB Tricep Kickbacks
Standing. Hinge forward and extend forearms backward against gravity.
An arm exercise for the triceps, extending the weight backward. (DB means dumbbell.)
  1. Hold a dumbbell in each hand and hinge forward at the hips, back flat.
  2. Keep your upper arms tucked against your sides.
  3. Straighten your elbows to push the dumbbells backward behind you.
  4. Bend your elbows to return. That is one rep.
Watch how on YouTube
Reps
12 ea
Lbs
15s
Rest
30s
Set 1
Set 2
Set 3
09
Squat to Press
★ Full body HR spike. Squat with DBs at shoulders, drive up and press overhead.
A full-body move combining a squat with pressing weights overhead. (DB means dumbbell.)
  1. Stand holding a dumbbell in each hand at shoulder height, feet shoulder-width apart.
  2. Bend your knees and lower into a squat, keeping your chest up.
  3. Stand back up and, as you rise, press both dumbbells straight overhead.
  4. Lower the dumbbells back to your shoulders. That is one rep.
Watch how on YouTube
Reps
12
Lbs
20s
Rest
45s
Set 1
Set 2
Set 3
10
Russian Twists
Seated, lean back, feet elevated. Hold a DB at chest and rotate side to side.
A core exercise where you twist your torso side to side while seated.
  1. Sit on the floor, knees bent, leaning back slightly so your abs engage.
  2. Lift your feet off the floor if you can, or keep them down for an easier version.
  3. Clasp your hands and twist your torso to tap the floor on one side.
  4. Twist to the other side. Each side is one rep.
Watch how on YouTube
Reps
20
Lbs
15
Rest
30s
Set 1
Set 2
Set 3
11
Dead Bug
On back, arms up, knees bent. Lower opposite arm and leg, keep low back pressed down, alternate.
A gentle core exercise done on your back, moving opposite arm and leg.
  1. Lie on your back with arms pointing straight up and knees bent at 90 degrees over your hips.
  2. Slowly lower one arm overhead and the opposite leg toward the floor at the same time.
  3. Keep your lower back pressed into the floor.
  4. Return and switch sides. Each side is one rep.
Watch how on YouTube
Hold
45s
Lbs
None
Rest
30s
Set 1
Set 2
Set 3
★ HR FINISHER ・ 4 MIN
Jump × Push × Climb
30s jump squats → 30s push-ups → 30s mountain climbers → 30s rest → repeat once
★ Day 04
FULL BODY
+ ABS
★ Medium intensity, save energy
45MIN
12MOVES
●●○MEDIUM
★ Why Today
Medium-weight full body with extra ab volume, the highest-return mix for visible abs.
01
DB Bench Press
Medium, not heavy
A chest exercise where you push two dumbbells up from your chest while lying down. (DB means dumbbell.)
  1. Lie flat on your back on a bench holding a dumbbell in each hand.
  2. Start with the dumbbells near your chest, elbows bent and pointing out.
  3. Push both dumbbells straight up until your arms are almost straight.
  4. Lower them back down slowly to your chest. That is one rep.
Watch how on YouTube
Reps
10
Lbs
20s
Rest
60s
Set 1
Set 2
Set 3
02
Push-Up + DB Row
Superset, alternating sets
A combo of a push-up followed by rowing the dumbbells up. (DB means dumbbell.)
  1. Start in a push-up position gripping a dumbbell in each hand on the floor.
  2. Do one push-up.
  3. At the top, pull one dumbbell up toward your ribs, then the other.
  4. That whole sequence is one rep.
Watch how on YouTube
Reps
12+10
Lbs
20s
Rest
45s
Set 1
Set 2
Set 3
03
DB Shoulder Press
A shoulder exercise pressing dumbbells overhead. (DB means dumbbell.)
  1. Stand or sit holding a dumbbell in each hand at shoulder height, palms facing forward.
  2. Press both dumbbells straight up overhead until your arms are nearly straight.
  3. Lower them back to shoulder height slowly. That is one rep.
Watch how on YouTube
Reps
10
Lbs
20s
Rest
60s
Set 1
Set 2
Set 3
04
Curl + Tricep Extension
Superset
A combo working both the front and back of your arms. (DB means dumbbell.)
  1. Stand holding a dumbbell in each hand.
  2. Curl the dumbbells up to your shoulders (works the front of the arm).
  3. Then press them overhead and bend your elbows to lower behind your head (works the back of the arm).
  4. Reverse back to the start. That is one rep.
Watch how on YouTube
Reps
10 ea
Lbs
20s
Rest
45s
Set 1
Set 2
Set 3
05
DB Goblet Squat
Medium load
A squat where you hold one dumbbell at your chest, working your legs and glutes. (DB means dumbbell.)
  1. Hold one dumbbell vertically against your chest with both hands, feet shoulder-width apart.
  2. Keep your chest up and bend your knees to lower into a squat.
  3. Go down until your thighs are about parallel to the floor.
  4. Push through your heels to stand back up. That is one rep.
Watch how on YouTube
Reps
12
Lbs
20
Rest
45s
Set 1
Set 2
Set 3
06
DB Alternating Lunges
Stationary. Step forward, push back, alternate legs.
A leg exercise where you step forward into a lunge, switching legs each rep. (DB means dumbbell.)
  1. Stand holding a dumbbell in each hand at your sides.
  2. Step forward with one leg and bend both knees to lower down.
  3. Push back up to standing and bring your foot back.
  4. Repeat with the other leg. Each leg is one rep.
Watch how on YouTube
Reps
16
Lbs
20s
Rest
45s
Set 1
Set 2
Set 3
07
DB Hip Thrust
A glute exercise where you drive your hips up with your upper back on a bench. (DB means dumbbell.)
  1. Sit on the floor with your upper back against a bench, a dumbbell resting on your hips.
  2. Plant your feet flat on the floor, knees bent.
  3. Drive through your heels to lift your hips up until your body is flat from shoulders to knees.
  4. Lower your hips back down. That is one rep.
Watch how on YouTube
Reps
15
Lbs
25
Rest
45s
Set 1
Set 2
Set 3
08
Jump Squats
★ HR spike
An explosive bodyweight squat where you jump off the floor, raising your heart rate.
  1. Stand with feet shoulder-width apart.
  2. Bend your knees into a squat.
  3. Explode upward and jump off the floor.
  4. Land softly with bent knees and go straight into the next one. That is one rep.
Watch how on YouTube
Reps
12
Lbs
None
Rest
30s
Set 1
Set 2
Set 3
09
Bench Knee Tucks
Seated on bench edge, lean back slightly, pull knees to chest, control back out.
A core (ab) exercise where you pull your knees toward your chest while seated on a bench.
  1. Sit on the edge of a bench, leaning back slightly, hands gripping the bench behind you.
  2. Extend your legs out straight in front of you.
  3. Pull your knees in toward your chest by bending at the waist.
  4. Straighten your legs back out. That is one rep.
Watch how on YouTube
Reps
12
Lbs
None
Rest
30s
Set 1
Set 2
Set 3
Set 4
10
Bicycle Crunches
A core exercise where you pedal your legs like a bike while twisting your torso.
  1. Lie on your back, hands lightly behind your head, knees bent.
  2. Lift your shoulders off the floor.
  3. Bring one knee toward your chest while twisting so the opposite elbow reaches toward it.
  4. Switch sides in a pedaling motion. Each side is one rep.
Watch how on YouTube
Reps
30
Lbs
None
Rest
30s
Set 1
Set 2
Set 3
11
V-Ups
Touch fingers to toes
A core exercise where your body folds into a V shape.
  1. Lie flat on your back, arms stretched overhead, legs straight.
  2. At the same time, lift your legs and your upper body, reaching your hands toward your feet.
  3. Your body should form a V balanced on your butt.
  4. Lower back down with control. That is one rep.
Watch how on YouTube
Reps
12
Lbs
None
Rest
30s
Set 1
Set 2
Set 3
12
Mountain Climbers
High plank hands on floor or bench, drive knees to chest fast, alternating.
A fast bodyweight cardio move that also works your core.
  1. Start in a push-up position, arms straight, body in a line.
  2. Drive one knee in toward your chest.
  3. Quickly switch, driving the other knee in as the first leg goes back.
  4. Keep alternating quickly, like running in place. Each side is one rep.
Watch how on YouTube
Hold
60s
Lbs
None
Rest
30s
Set 1
Set 2
★ Pump · Quick
QUICK
PUMP
★ 20 min · bodyweight only
20MIN
8MOVES
●○○PUMP
★ Why Today
A quick no-weights pump for the visible muscles, done 30 to 60 minutes before you want to look your best.
01
Push-Ups
Chest pump, controlled tempo
A classic bodyweight move that works your chest and arms using your own body weight.
  1. Start face down with hands on the floor a bit wider than your shoulders.
  2. Keep your body in a straight line from head to heels.
  3. Bend your elbows and lower your chest toward the floor.
  4. Push back up until your arms are straight. That is one rep.
  5. Too hard? Drop your knees to the floor and do the same motion.
Watch how on YouTube
Reps
15-20
Lbs
None
Rest
30s
Set 1
Set 2
Set 3
02
Decline Push-Ups
Feet on bench, hands on floor. Upper-chest and shoulder pump.
A harder push-up with your feet raised, putting more focus on the upper chest.
  1. Place your feet up on a bench or step, hands on the floor below your shoulders.
  2. Keep your body in a straight line.
  3. Lower your chest toward the floor by bending your elbows.
  4. Push back up. That is one rep.
Watch how on YouTube
Reps
10-12
Lbs
None
Rest
30s
Set 1
Set 2
Set 3
03
Tricep Bench Dips
Or chair/edge if no bench
A bodyweight move for the back of your arms using a bench or chair.
  1. Sit on the edge of a bench or sturdy chair, hands gripping the edge beside your hips.
  2. Slide your butt off the edge so your weight is on your hands.
  3. Bend your elbows to lower your body down in front of the bench.
  4. Push back up until your arms are straight. That is one rep.
Watch how on YouTube
Reps
12-15
Lbs
None
Rest
30s
Set 1
Set 2
Set 3
04
Bicep Curls
Use bag, water jug, or DB if available
An arm exercise for the front of your upper arm (the bicep).
  1. Stand holding a dumbbell in each hand, arms at your sides, palms forward.
  2. Keep your elbows tucked in.
  3. Bend your elbows to curl the weights up to your shoulders.
  4. Lower slowly. That is one rep.
Watch how on YouTube
Reps
12-15
Lbs
Light
Rest
30s
Set 1
Set 2
Set 3
05
Glute Bridges
Squeeze at top, 2s hold
A glute exercise where you lift your hips off the floor.
  1. Lie on your back, knees bent, feet flat on the floor.
  2. Push through your heels to lift your hips up toward the ceiling.
  3. Squeeze your glutes at the top.
  4. Lower your hips back down. That is one rep.
Watch how on YouTube
Reps
20
Lbs
None
Rest
30s
Set 1
Set 2
Set 3
06
Single-Leg Hip Thrust
Shoulders on bench/couch, one leg up
A one-legged glute exercise, lifting hips with one foot off the floor.
  1. Sit with your upper back against a bench, feet flat on the floor.
  2. Lift one foot off the floor and extend that leg.
  3. Drive through the other heel to raise your hips up.
  4. Lower and finish your reps, then switch legs.
Watch how on YouTube
Reps
12 ea
Lbs
None
Rest
30s
Set 1
Set 2
Set 3
07
Leg Raises
Lower abs pump
A core exercise where you lift your straight legs up while lying on your back.
  1. Lie flat on your back, legs straight, hands under your lower back or at your sides.
  2. Keeping your legs straight, lift them up toward the ceiling.
  3. Lower them back down slowly without letting your feet touch the floor.
  4. That is one rep.
Watch how on YouTube
Reps
15
Lbs
None
Rest
30s
Set 1
Set 2
Set 3
08
Stomach Vacuum
Exhale fully, suck belly in, hold
A breathing-based core move that targets the deep ab muscles.
  1. Stand or kneel and exhale all your air out fully.
  2. Pull your belly button inward toward your spine as far as you can.
  3. Hold that squeeze while breathing shallowly.
  4. Relax. That is one hold.
Watch how on YouTube
Hold
20s
Lbs
None
Rest
20s
Set 1
Set 2
Set 3
★ Core Focus
ABS + V-LINE
★ 3× a week · 15 min · lower-ab + V-line priority
15MIN
6MOVES
+1OPTIONAL
★ Why This
Builds the lower-ab and V-line muscle that's your main gap, with those movers placed first so you hit them freshest. Run it as a circuit with minimal rest, moving straight from one exercise to the next, twice through.
01
Bench Knee Tucks
Lower abs. Seated on bench edge, lean back slightly, pull knees to chest, control back out.
A core (ab) exercise where you pull your knees toward your chest while seated on a bench.
  1. Sit on the edge of a bench, leaning back slightly, hands gripping the bench behind you.
  2. Extend your legs out straight in front of you.
  3. Pull your knees in toward your chest by bending at the waist.
  4. Straighten your legs back out. That is one rep.
Watch how on YouTube
Reps
15
Lbs
None
Rest
30s
Set 1
Set 2
Set 3
02
Lying Leg Raises
Lower abs + V-line — top priority. On back, legs straight, lower slowly without touching the floor. Hold a light DB between feet to load when ready.
A core exercise lifting straight legs while lying down (same as Leg Raises).
  1. Lie flat on your back, legs straight, hands under your lower back for support.
  2. Lift both straight legs up toward the ceiling.
  3. Lower them slowly without touching the floor.
  4. That is one rep.
Watch how on YouTube
Reps
12
Lbs
None
Rest
30s
Set 1
Set 2
Set 3
03
Reverse Crunch
Lower abs / V-line. On back, curl hips off the floor pulling knees toward chest, control down.
A lower-ab exercise where you curl your knees up toward your chest.
  1. Lie on your back, hands at your sides, knees bent and lifted.
  2. Use your lower abs to curl your hips and knees up toward your chest.
  3. Lift your hips slightly off the floor.
  4. Lower back down with control. That is one rep.
Watch how on YouTube
Reps
15
Lbs
None
Rest
30s
Set 1
Set 2
04
Weighted Crunch
Upper-ab thickness — builds the muscle that makes abs pop. Hold a DB on chest, crunch up, control down.
A standard ab crunch holding a weight for extra resistance.
  1. Lie on your back, knees bent, holding a dumbbell or plate against your chest.
  2. Lift your shoulders off the floor by squeezing your abs.
  3. Lower back down slowly. That is one rep.
Watch how on YouTube
Reps
15
Lbs
15-20
Rest
30s
Set 1
Set 2
Set 3
05
Bicycle Crunches
Obliques + side V-line frame. Alternate elbow to opposite knee, slow and controlled.
A core exercise where you pedal your legs like a bike while twisting your torso.
  1. Lie on your back, hands lightly behind your head, knees bent.
  2. Lift your shoulders off the floor.
  3. Bring one knee toward your chest while twisting so the opposite elbow reaches toward it.
  4. Switch sides in a pedaling motion. Each side is one rep.
Watch how on YouTube
Reps
20 total
Lbs
None
Rest
30s
Set 1
Set 2
Set 3
06
Russian Twists
Obliques. Seated, lean back, feet elevated, hold a DB at chest and rotate side to side.
A core exercise where you twist your torso side to side while seated.
  1. Sit on the floor, knees bent, leaning back slightly so your abs engage.
  2. Lift your feet off the floor if you can, or keep them down for an easier version.
  3. Clasp your hands and twist your torso to tap the floor on one side.
  4. Twist to the other side. Each side is one rep.
Watch how on YouTube
Reps
20 total
Lbs
15
Rest
30s
Set 1
Set 2
Set 3
07
Heel Taps (optional)
Optional 20-min finisher. On back, knees bent, crunch side to side tapping each heel. Hold a light DB on chest to load.
A small core move targeting your side abs (obliques).
  1. Lie on your back, knees bent, feet flat, shoulders slightly lifted.
  2. Reach to one side and tap your heel with your hand.
  3. Come back to center and tap the other heel.
  4. Each side is one rep.
Watch how on YouTube
Reps
20 total
Lbs
None
Rest
30s
Set 1
Set 2
★ HOW TO RUN IT
Circuit Style · 15 Min
Go top to bottom with 20 to 30 seconds rest between moves, two rounds for about 15 minutes, adding the optional Heel Taps for a 20-minute version. Add a light dumbbell to the leg raises and crunches over time, since loading the lower abs builds the V-line fastest.
★ Pump · Full Session
ARMS +
PUMP
★ 45 min · sleeveless prep · peak fullness 7-8 PM
45MIN
11MOVES
●○○LIGHT
★ Why This Timing
Train 4 to 5 hours before showtime since the pump peaks then holds for hours, using light weights and high-rep supersets for fullness without overtraining.
★ Block 1 · Activation
5 min · warm up the targets
01
Light DB Curls
Warmup only, half effort
A bicep curl with lighter weight, usually for a high-rep finisher. (DB means dumbbell.)
  1. Stand holding a light dumbbell in each hand, palms forward.
  2. Curl the weights up to your shoulders.
  3. Lower slowly. That is one rep.
  4. Use a light weight since this is meant for lots of reps.
Watch how on YouTube
Reps
15
Lbs
10s
Rest
30s
Set 1
Set 2
02
Push-Ups
Chest warmup, controlled
A classic bodyweight move that works your chest and arms using your own body weight.
  1. Start face down with hands on the floor a bit wider than your shoulders.
  2. Keep your body in a straight line from head to heels.
  3. Bend your elbows and lower your chest toward the floor.
  4. Push back up until your arms are straight. That is one rep.
  5. Too hard? Drop your knees to the floor and do the same motion.
Watch how on YouTube
Reps
10
Lbs
None
Rest
30s
Set 1
Set 2
★ Block 2 · Biceps Superset
4 rounds · curls into hammer, no rest between
03
DB Curls
Alternating, into hammer with no rest
A standard bicep curl with dumbbells. (DB means dumbbell.)
  1. Stand holding a dumbbell in each hand, palms forward, elbows tucked.
  2. Curl the weights up to your shoulders.
  3. Lower slowly. That is one rep.
Watch how on YouTube
Reps
12-15
Lbs
20s
Rest
0s
Set 1
Set 2
Set 3
Set 4
04
Hammer Curls
Superset with curls above
A bicep and forearm curl with palms facing in.
  1. Stand holding a dumbbell in each hand, palms facing your body.
  2. Curl the weights up to your shoulders, palms staying in.
  3. Lower slowly. That is one rep.
Watch how on YouTube
Reps
12
Lbs
20s
Rest
45s
Set 1
Set 2
Set 3
Set 4
★ Block 3 · Triceps Superset
4 rounds · dips into extensions
05
Tricep Bench Dips
Straight into overhead ext, no rest
A bodyweight move for the back of your arms using a bench or chair.
  1. Sit on the edge of a bench or sturdy chair, hands gripping the edge beside your hips.
  2. Slide your butt off the edge so your weight is on your hands.
  3. Bend your elbows to lower your body down in front of the bench.
  4. Push back up until your arms are straight. That is one rep.
Watch how on YouTube
Reps
12-15
Lbs
None
Rest
0s
Set 1
Set 2
Set 3
Set 4
06
Overhead Tricep Extension
Both hands on one DB
An arm exercise for the back of your upper arm (the tricep), lifting a weight overhead.
  1. Stand or sit holding one dumbbell with both hands, raised straight above your head.
  2. Keep your upper arms still and close to your head.
  3. Bend your elbows to lower the dumbbell behind your head.
  4. Straighten your arms to lift it back up. That is one rep.
Watch how on YouTube
Reps
12
Lbs
20
Rest
45s
Set 1
Set 2
Set 3
Set 4
★ Block 4 · Shoulders Superset
3 rounds · lateral into front raises
07
DB Lateral Raises
Straight into front raises, no rest
A shoulder exercise where you raise the weights out to your sides like wings. (DB means dumbbell.)
  1. Stand holding a dumbbell in each hand at your sides, palms facing in.
  2. Keep a slight bend in your elbows.
  3. Raise both arms out to the sides until they are about shoulder height.
  4. Lower them slowly. That is one rep.
Watch how on YouTube
Reps
12
Lbs
15s
Rest
0s
Set 1
Set 2
Set 3
08
DB Front Raises
Superset with laterals
A shoulder exercise raising the weights straight out in front of you. (DB means dumbbell.)
  1. Stand holding a dumbbell in each hand in front of your thighs, palms facing your body.
  2. Keeping your arms mostly straight, lift the dumbbells forward and up to about shoulder height.
  3. Lower them slowly. That is one rep.
Watch how on YouTube
Reps
12
Lbs
15s
Rest
45s
Set 1
Set 2
Set 3
★ Block 5 · Chest Pump
5 min · flyes + push-ups to failure
09
DB Chest Flyes
Add push-ups to failure between sets
A chest exercise where you open and close your arms in a wide arc, like hugging a tree. (DB means dumbbell.)
  1. Lie on your back on a bench holding a dumbbell in each hand above your chest, palms facing each other.
  2. Keep a slight bend in your elbows the whole time.
  3. Open your arms out wide and lower the dumbbells in an arc until you feel a stretch in your chest.
  4. Bring them back together above your chest. That is one rep.
Watch how on YouTube
Reps
12
Lbs
15s
Rest
45s
Set 1
Set 2
Set 3
★ Block 6 · 21s Burnout
The pump maker · final push
10
Bicep 21s
21 reps total: 7 lower-half + 7 upper-half + 7 full-range. Not timed.
A bicep burnout done in three sets of seven partial and full reps (21 total).
  1. Do 7 curls lifting only from the bottom to halfway.
  2. Then do 7 curls from halfway to the top.
  3. Finally do 7 full curls all the way up and down.
  4. That whole sequence of 21 is one set.
Watch how on YouTube
Reps
21
Lbs
15s
Rest
60s
Set 1
Set 2
11
Push-Ups to Failure
Final chest pop, you're done after this
Regular push-ups done until you cannot do any more, as a finisher.
  1. Do push-ups with good form (body in a straight line).
  2. Keep going until you physically cannot do another clean rep.
  3. Drop to your knees to squeeze out a few more if you want.
  4. There is no set number; go until failure.
Watch how on YouTube
Reps
MAX
Lbs
None
Done
★
Final
★ PUMP RETENTION PROTOCOL
Post-Gym → Showtime
Protein shake within 15 min · cold shower at end · light carbs (banana) OK · no heavy meal · sip water, don't chug · ready in ~3-4 hours for peak fullness
★ Kane Faves
KANE FAVES
★ Your 24 all-time go-tos, one session
58MIN
24MOVES
●●●HEAVY
★ Why Today
Every favorite compound, curl, and core move in one place — run as a tightened circuit (2-3 sets, short rest) so 24 moves still fits in about an hour instead of two.
★ Block 1 · Push & Pull
Chest, shoulders, and back — heavy compounds first
01
DB Bench Press
Flat bench, control on the descent
A chest exercise where you push two dumbbells up from your chest while lying down. (DB means dumbbell.)
  1. Lie flat on your back on a bench holding a dumbbell in each hand.
  2. Start with the dumbbells near your chest, elbows bent and pointing out.
  3. Push both dumbbells straight up until your arms are almost straight.
  4. Lower them back down slowly to your chest. That is one rep.
Watch how on YouTube
Reps
8-10
Lbs
25s
Rest
30s
Set 1
Set 2
Set 3
02
Renegade Row (on knees)
On knees, row one DB to hip while balancing on the other, alternate. 25-30 lb.
A back and core move: rowing a dumbbell up while in a kneeling plank position. (DB means dumbbell.)
  1. Start on your hands and knees in a plank-like position, a dumbbell in each hand on the floor.
  2. Keep your hips steady and core tight.
  3. Pull one dumbbell up toward your ribs, keeping your elbow close.
  4. Lower it and repeat on the other side. Each side is one rep.
Watch how on YouTube
Reps
8 ea
Lbs
20s
Rest
30s
Set 1
Set 2
Set 3
03
DB Smash Press
Smash DBs together at chest, drive overhead
An explosive shoulder-and-chest move where you smash two dumbbells together at chest height, then press them overhead. (DB means dumbbell.)
  1. Stand holding a dumbbell in each hand at shoulder height, elbows bent.
  2. Drive both dumbbells together in front of your chest with force, then bring them back to your shoulders.
  3. Press both dumbbells straight overhead until your arms are extended.
  4. Lower back to your shoulders. That is one rep.
Watch how on YouTube
Reps
10
Lbs
15s
Rest
30s
Set 1
Set 2
Set 3
04
DB Chest Flys
Flat bench, deep stretch at bottom
A chest exercise where you open and close your arms in a wide arc, like hugging a tree. (DB means dumbbell.)
  1. Lie on your back on a bench holding a dumbbell in each hand above your chest, palms facing each other.
  2. Keep a slight bend in your elbows the whole time.
  3. Open your arms out wide and lower the dumbbells in an arc until you feel a stretch in your chest.
  4. Bring them back together above your chest. That is one rep.
Watch how on YouTube
Reps
12
Lbs
15s
Rest
30s
Set 1
Set 2
★ Block 2 · Arms Circuit
Curl variations into triceps — keep moving between sets
05
Bicep Curl
Alternating arms
An arm exercise that works the front of your upper arm (the bicep). (DB means dumbbell.)
  1. Stand holding a dumbbell in each hand, arms down at your sides, palms facing forward.
  2. Keep your elbows tucked close to your body.
  3. Bend your elbows to lift the dumbbells up toward your shoulders.
  4. Lower them back down slowly. That is one rep.
Watch how on YouTube
Reps
10 ea
Lbs
20s
Rest
30s
Set 1
Set 2
06
DB Reverse Curl
Overhand grip, palms down
A bicep and forearm exercise done with palms facing down instead of up. (DB means dumbbell.)
  1. Stand holding a dumbbell in each hand at your sides, palms facing behind you.
  2. Keep your elbows tucked close to your body.
  3. Curl the dumbbells up toward your shoulders, keeping your palms facing down the whole time.
  4. Lower back down slowly. That is one rep.
Watch how on YouTube
Reps
10 ea
Lbs
15s
Rest
30s
Set 1
Set 2
07
Crossbody Hammer Curl
Curl across body toward opposite shoulder
A hammer curl where you bring the dumbbell across your body toward the opposite shoulder instead of straight up. (DB means dumbbell.)
  1. Stand holding a dumbbell in each hand, palms facing your body.
  2. Curl one dumbbell up and across your body toward the opposite shoulder.
  3. Lower it back down with control.
  4. Repeat on the other side, alternating. Each side is one rep.
Watch how on YouTube
Reps
10 ea
Lbs
15s
Rest
30s
Set 1
Set 2
08
Curl to Press
Curl up, then press overhead, one flowing rep
A standing combo move: curl the dumbbells up, then press them overhead in one flowing motion. (DB means dumbbell.)
  1. Stand holding a dumbbell in each hand at your sides, palms facing forward.
  2. Curl both dumbbells up toward your shoulders.
  3. Without pausing, press them straight overhead.
  4. Reverse the motion back down to your sides. That is one rep.
Watch how on YouTube
Reps
8
Lbs
15s
Rest
30s
Set 1
Set 2
09
Tricep Bench Dips
Hands on bench behind you
A bodyweight move for the back of your arms using a bench or chair.
  1. Sit on the edge of a bench or sturdy chair, hands gripping the edge beside your hips.
  2. Slide your butt off the edge so your weight is on your hands.
  3. Bend your elbows to lower your body down in front of the bench.
  4. Push back up until your arms are straight. That is one rep.
Watch how on YouTube
Reps
12-15
Lbs
None
Rest
30s
Set 1
Set 2
10
Overhead Tricep Extension
Both hands on one DB
An arm exercise for the back of your upper arm (the tricep), lifting a weight overhead.
  1. Stand or sit holding one dumbbell with both hands, raised straight above your head.
  2. Keep your upper arms still and close to your head.
  3. Bend your elbows to lower the dumbbell behind your head.
  4. Straighten your arms to lift it back up. That is one rep.
Watch how on YouTube
Reps
12
Lbs
20
Rest
30s
Set 1
Set 2
★ Block 3 · Lower Body
Squats, hinge, and single-leg work — the biggest movers
11
DB Goblet Squat
3s down tempo, one heavy DB
A squat where you hold one dumbbell at your chest, working your legs and glutes. (DB means dumbbell.)
  1. Hold one dumbbell vertically against your chest with both hands, feet shoulder-width apart.
  2. Keep your chest up and bend your knees to lower into a squat.
  3. Go down until your thighs are about parallel to the floor.
  4. Push through your heels to stand back up. That is one rep.
Watch how on YouTube
Reps
10
Lbs
30
Rest
40s
Set 1
Set 2
Set 3
12
DB Alternating Lunges
Step forward into a lunge, push back to start, alternate legs. Stays in place.
A leg exercise where you step forward into a lunge, switching legs each rep. (DB means dumbbell.)
  1. Stand holding a dumbbell in each hand at your sides.
  2. Step forward with one leg and bend both knees to lower down.
  3. Push back up to standing and bring your foot back.
  4. Repeat with the other leg. Each leg is one rep.
Watch how on YouTube
Reps
16
Lbs
20s
Rest
35s
Set 1
Set 2
Set 3
13
Bulgarian Split Squat
Back foot on bench
A single-leg squat with your back foot raised on a bench, working legs and glutes. (DB means dumbbell.)
  1. Stand a couple feet in front of a bench, holding a dumbbell in each hand.
  2. Place the top of one foot behind you on the bench.
  3. Bend your front knee to lower straight down.
  4. Push through your front heel to stand back up. Finish all reps, then switch legs.
Watch how on YouTube
Reps
8 ea
Lbs
20s
Rest
40s
Set 1
Set 2
Set 3
14
Suitcase Squats
One DB down at your side, not at chest
A goblet-squat variation holding one dumbbell down at your side like a suitcase instead of at your chest. (DB means dumbbell.)
  1. Stand holding one dumbbell straight down at your side, feet shoulder-width apart.
  2. Keep your torso upright and resist leaning toward the weighted side.
  3. Bend your knees and hips to squat down.
  4. Push through your heels to stand back up. Finish all reps, then switch the dumbbell to the other side.
Watch how on YouTube
Reps
12 ea
Lbs
30
Rest
35s
Set 1
Set 2
15
Weighted Deadlifts
Flat back, hinge at hips, DBs to floor
A classic hip-hinge lift where you pick dumbbells up from the floor, working your whole posterior chain. (DB means dumbbell.)
  1. Stand with a dumbbell in each hand in front of your feet, feet hip-width apart.
  2. Bend your knees and hips to lower down and grip the dumbbells, keeping your back flat.
  3. Drive through your heels and stand up straight, squeezing your glutes at the top.
  4. Lower the dumbbells back to the floor with control. That is one rep.
Watch how on YouTube
Reps
10
Lbs
30s
Rest
45s
Set 1
Set 2
Set 3
16
Banded DB Hip Thrust
Back on bench, band above knees, DB across hips
A glute exercise with your upper back on a bench and a resistance band around your knees to add extra glute activation. (DB means dumbbell.)
  1. Sit with your upper back against a bench, a light band looped just above your knees, a dumbbell resting on your hips.
  2. Plant your feet flat on the floor, knees bent, pressing slightly outward against the band.
  3. Drive through your heels to lift your hips up until your body is flat from shoulders to knees.
  4. Lower your hips back down. That is one rep.
Watch how on YouTube
Reps
12
Lbs
25
Rest
40s
Set 1
Set 2
Set 3
★ Block 4 · Core Circuit
No rest needed between these — keep it flowing
17
Alternating Toe Touches
Legs up, opposite hand to opposite foot
A core exercise where you reach one hand to the opposite foot while both lift toward the ceiling.
  1. Lie on your back with legs straight up toward the ceiling.
  2. Lift your shoulders off the floor and reach your right hand toward your left foot.
  3. Lower back down with control.
  4. Repeat reaching your left hand toward your right foot. Each side is one rep.
Watch how on YouTube
Reps
20
Lbs
None
Rest
20s
Set 1
Set 2
18
Weighted Crunches
Light DB or plate held at chest
A standard crunch holding a light dumbbell against your chest for extra resistance.
  1. Lie on your back, knees bent, feet flat, holding a dumbbell against your chest.
  2. Lift your shoulder blades off the floor by squeezing your abs.
  3. Pause briefly at the top.
  4. Lower back down with control. That is one rep.
Watch how on YouTube
Reps
15
Lbs
10
Rest
20s
Set 1
Set 2
19
Bicycle Crunches
A core exercise where you pedal your legs like a bike while twisting your torso.
  1. Lie on your back, hands lightly behind your head, knees bent.
  2. Lift your shoulders off the floor.
  3. Bring one knee toward your chest while twisting so the opposite elbow reaches toward it.
  4. Switch sides in a pedaling motion. Each side is one rep.
Watch how on YouTube
Reps
30
Lbs
None
Rest
20s
Set 1
Set 2
20
Stomach Vacuums
Exhale fully, suck belly in, hold
A breathing-based core move that targets the deep ab muscles.
  1. Stand or kneel and exhale all your air out fully.
  2. Pull your belly button inward toward your spine as far as you can.
  3. Hold that squeeze while breathing shallowly.
  4. Relax. That is one hold.
Watch how on YouTube
Hold
20s
Lbs
None
Rest
20s
Set 1
Set 2
21
DB Leg-Over Twists
Legs up, lower slowly side to side, light DB between feet
A lying core exercise where you lower both legs slowly to one side, then the other, working your obliques. (DB means dumbbell.)
  1. Lie on your back, arms out to the sides for balance, legs straight up holding a light dumbbell between your feet.
  2. Keeping your legs together, slowly lower them to one side toward the floor.
  3. Use your abs to bring your legs back to center.
  4. Repeat lowering to the other side. Each side is one rep.
Watch how on YouTube
Reps
12 ea
Lbs
10
Rest
20s
Set 1
Set 2
★ Block 5 · Finishers
Full-body burn to close it out
22
Squat to Press
★ HR spike — full body combo
A full-body move combining a squat with pressing weights overhead. (DB means dumbbell.)
  1. Stand holding a dumbbell in each hand at shoulder height, feet shoulder-width apart.
  2. Bend your knees and lower into a squat, keeping your chest up.
  3. Stand back up and, as you rise, press both dumbbells straight overhead.
  4. Lower the dumbbells back to your shoulders. That is one rep.
Watch how on YouTube
Reps
12
Lbs
20s
Rest
30s
Set 1
Set 2
23
Overhead March
Heavy DB overhead, march in place
A standing core-and-shoulder move where you hold a dumbbell overhead with both hands and march in place. (DB means dumbbell.)
  1. Stand holding one dumbbell overhead with both hands, arms fully extended.
  2. Brace your core and keep the dumbbell directly overhead, not drifting forward.
  3. Lift one knee up toward hip height, then lower it.
  4. Alternate knees in a marching motion, keeping the dumbbell steady overhead the whole time.
Watch how on YouTube
Hold
30s
Lbs
20
Rest
20s
Set 1
Set 2
24
Push-up to Failure
Final chest pop, you're done after this
Regular push-ups done until you cannot do any more, as a finisher.
  1. Do push-ups with good form (body in a straight line).
  2. Keep going until you physically cannot do another clean rep.
  3. Drop to your knees to squeeze out a few more if you want.
  4. There is no set number; go until failure.
Watch how on YouTube
Reps
MAX
Lbs
None
Done
★
Final
Rest
0:00
✓
Workout Complete