Go-to Workouts

These are a few ideas I put together for workouts that hit all the major groups. I like to either pick a set amount of reps and sets or you could do the sets for time. Both would probably hurt real nice.


Med Ball
Sumo Squat with Overhead Med Ball Chop
Med Ball AB Roll-out
Russian Step-up (arms extended holding med ball)
Med Ball Chop with Lunge

Dumbbell (DB)
Lunge to DB Press
Push up to forward DB Arm Raise
Walking Push-up
Split Squat with DB

DB
Jump Lunge with DB
Push-up to Row
Lunge with DB Push Press
Burpee

Heavy DB
Heavy weight DB Swing
Squat to Press
One-Arm Row with Twist
Woodchop to Twist Squat

DB
Punch-out with DB (shadowboxing)
DB Squat
Push-up to Row or Lateral Raise
Jump Squat to Curl
Bodyweight
Mountain Climbers
Sit-ups
Push-ups