At-home workouts to fuel your fitness

To all you fitness freaks: Here’s a hardcore challenge to level up your daily routine. We’re serving a badass strength and conditioning BURNER for your upper, lower and entire body. This at-home workout was made to push your mother functioning limits. 

Challenge yourself to see what you’re made of, and let us know how you do. 

[Image Source: Jelmer Assink via Unsplash]

Upper Body

Strength 

• 4x6 Slow Pushups (3 sec down, 1 sec pause, full speed up)  

• 4x8 Dips (same tempo as pushups)  

Conditioning 

6 Rounds:  

• 20 Plank Jacks    

• 10 Burpees  

• 20 Dumbbell Snatch                

Lower Body

Strength  

• 3x15 Deadlifts (use both dumbbells—hip hinge and go down to ankle level)  

• 3x20 Wide Stance Squats   

• 3x20 Curtsy Squats   

Conditioning 

24 min EMOM (every minute on the minute):  

• Min 1: 20 Jump Squats   

• Min 2: 30 Kettlebell Swings  

• Min 3: 40 Jump Lunges  

• Min 4: 50 Bicycle Crunches  

(go back to minute 1 after 4th minute and repeat for 6 sets)  

*plank hold with time left in each minute 

Full Body

8 Rounds: 

• 200m run or 60 seconds of jump rope or jogging in place  

• 10 DB Thrusters (squat and press)   

• 20  Sit-ups 

• 30 High Knees   

6 Rounds: 

• 10 Dumbbell Tricep Extensions  

• 10 Dumbbell Rows  

• 10 Hammer Curls  

• 75 Mountain Climbers 

• 10 Reverse Lunges  

• 10 Sumo Squats with/ High Pull  

• 10 Lateral Lunges   

• 75 Flutter Kicks   

If you’re like us, you like coffee as much, or maybe more than your workouts. And that’s cool, because caffeine is a go-to supplement for many athletes—according to Healthline. It’s one of the most effective ways to benefit endurance performance, high-intensity exercise and power sports. 

So, fuel your workouts with a cup or two of your favorite DWC brew about 45-60 minutes before exercise. Let that caffeine habit fuel your energy for working it OUT.

[Featured Image Credit: Alora Griffiths via Unsplash]