12/20/2025
Step 1: Warm Up
Sumo Squats (Squatting)
Stand with feet wider than shoulder-width apart, toes pointed out. Lower into a squat, keeping your knees in line with your toes.
Push-Ups (Pushing)
The classic push-up is a great bodyweight exercise that targets the chest, shoulders, and triceps. You can modify the difficulty by doing incline or decline push-ups.
Twisting Bicycle Crunches (Twisting)
Lie on your back, lift your legs, and twist your torso, bringing your opposite elbow towards the opposite knee in a bicycle pedal motion.
Pull-Ups (Pulling)
An excellent bodyweight exercise targeting the upper back and biceps. Use an overhand grip on a horizontal bar and pull your body up until your chin is above the bar.
Step 2: Weight Lifting
Dumbbell Thrusters (Squatting)
Hold a dumbbell in each hand at shoulder height. Squat down and, as you stand up, press the dumbbells overhead.
Dumbbell Lateral Raises (Pushing)
Stand with a dumbbell in each hand at your sides. Lift the dumbbells out to the sides, keeping a slight bend in your elbows.
Wood Choppers (Twisting)
Stand with feet shoulder-width apart, holding a dumbbell with both hands. Starting at one side of your body, “chop” the dumbbell diagonally across your body, twisting your torso.
Dumbbell Shrugs (Pulling)
Hold a dumbbell in each hand at your sides. Shrug your shoulders upward, engaging the trapezius muscles.
Rest for 1 minute between sets.
Step 3: HIIT
Exercise Bike / Treadmill / Elliptical / Running
Sprint or pedal at maximum effort. On a treadmill or elliptical, increase the speed or resistance. If running outdoors, sprint as fast as you can.
Cooldown (2 minutes):
Slow down the pace to a light jog or brisk walk on the treadmill, decrease resistance on the elliptical or bike, or slow your running pace to a light jog.
Repeat 5x
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