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workout schedule:

*Use the strong app to complete the following workouts, receive direction on how to perform the exercises and keep track of your progress. You do not need to use the paid version. You are welcome to use dumbbells or resistance bands for the workouts themselves and let me know if you need help!

Monday - run/walk 3 miles
Tuesday -
Bicep curls - dumbbells (5 rounds/10-12 reps)
Push press-dumbbell (5 rounds/10-12 reps
Tricep extension-dumbbell (5 round/10-12 reps)
Bent over row-dumbbell (5 rounds/10-12 reps)

Wednesday - run/walk 3 miles
Thursday -
Step ups - dumbbells (5 rounds/8-12 reps)
Lunges - dumbbells (5 rounds/8-12 reps)
Deadlift - dumbbells (5 rounds/8-12 reps)
Goblet squats (5 rounds/12 reps)
Friday - yoga/breathing/alignment
Saturday -
Turkish get ups - dumbbells (5 rounds/5 on each side)
Russian twists - dumbbells (5 rounds/10 on each side)
Thrusters - dumbbells (5 rounds/8-12 reps)
Burpees (5 rounds/10 to 15)
Sunday - rest
Monday - run/walk 3 miles
Tuesday -
Bicep curls - dumbbells (5 rounds/10-12 reps)
Push press-dumbbell (5 rounds/10-12 reps)
Tricep extension-dumbbell (5 round/10-12 reps)
Bent over row-dumbbell (5 rounds/10-12 reps)
Wednesday - run/walk 3 miles
Thursday -
Step ups - dumbbells (5 rounds/8-12 reps)
Lunges - dumbbells (5 rounds/8-12 reps)
Deadlift - dumbbells (5 rounds/8-12 reps)
Goblet squats - dumbbells (5 rounds/8-12 reps)
Friday - 2 miles speed work * 400 meters at a time or 2 miles at a faster pace
Saturday -
Turkish get ups - dumbbells (5 rounds/5 on each side)
Russian twists - dumbbells (5 rounds/10 on each side)
Thrusters - dumbbells (5 rounds/8-12 reps)
Burpees (5 rounds/10 to 15)
Sunday - rest
WORKOUT SCHEDULE:
Monday -
Hammer bicep curls (5 rounds/10 reps)
Tabletop row (5 rounds/15-20 reps)
Russian twists (5 rounds/8-12 reps)
Tricep extensions (5 rounds/10 reps)
Tuesday -
Lunges (5 round/10 reps on each side)
Oblique crunch (5 round/20 reps on each side)
Mountain climbers (5 rounds/30 seconds ea)
Pushups (5 rounds/12 reps)
Squats/Jump squats (5 rounds/20 reps)
Wednesday - 30 minutes of cardio
Thursday -
Good mornings - dumbbell (5 rounds/10-12 reps)
Pistol squat (5 rounds/12 reps each side)
Front squat - dumbbell (5 rounds/10-12 reps)
Burpees (5 rounds/30 seconds)
Friday - 30 to 60 minutes yoga/breathing/alignment
Saturday - 30 to 60 minutes of cardio
Sunday - rest
WORKOUT SCHEDULE:
Monday - run/walk 3 miles
Tuesday -
Bicep curls - dumbbells (5 rounds/10-12 reps)
Push press-dumbbell (5 rounds/10-12 reps)
Tricep extension-dumbbell (5 round/10-12 reps)
Bent over row-dumbbell (5 rounds/10-12 reps)
Wednesday - run/walk 3 miles
Thursday -
Step ups - dumbbells (5 rounds/8-12 reps)
Lunges - dumbbells (5 rounds/8-12 reps)
Deadlift - dumbbells (5 rounds/8-12 reps)
Goblets squats - dumbbells (5 rounds/8-12 reps)
Friday - yoga/breathing/alignment
Saturday -
Turkish get ups - dumbbells (5 rounds/5 on each side)
Russian twists - dumbbells (5 rounds/10 on each side)
Thrusters - dumbbells (5 rounds/8-12 reps)
Burpees (5 rounds/10 to 15)
Sunday - rest
Monday - run/walk 3 miles
Tuesday -
Bicep curls - dumbbells (5 rounds/10-12 reps)
Push press-dumbbell (5 rounds/10-12 reps)
Tricep extension-dumbbell (5 round/10-12 reps)
Bent over row-dumbbell (5 rounds/10-12 reps)
Wednesday - run/walk 3 miles
Thursday -
Step ups - dumbbells (5 rounds/8-12 reps)
Lunges - dumbbells (5 rounds/8-12 reps)
Deadlift - dumbbells (5 rounds/8-12 reps)
Goblet squats - dumbbells (5 rounds/8-12 reps)
Friday - 2 miles speed work * 400 meters at a time or 2 miles at a faster pace
Saturday -
Turkish get ups - dumbbells (5 rounds/5 on each side)
Russian twists - dumbbells (5 rounds/10 on each side)
Thrusters - dumbbells (5 rounds/8-12 reps)
Burpees (5 rounds/10 to 15)
Sunday - rest
Monday - 30 to 60 minutes of cardio (your choice)
Tuesday -
Bench dips (5 round/20 reps on each side)
Upright row (5 rounds/10 reps)
Bent over row (5 rounds/12 reps)
Seated overhead press (5 rounds/12 reps)
Wednesday -
Bench press - dumbbell (5 rounds/10 reps)
Side plank hold - dumbbell (5 rounds/30 seconds ea side)
Push ups (band) - (5 rounds/15 reps)
(5 rounds/15 reps)
Thursday -
Lunges - dumbbell (5 rounds/10 reps each side)
Box jump (5 rounds/10 reps)
Kettle Bell swing (5 rounds/15 reps)
Mt climbers (5 rounds/30 sec)
Friday - 30 to 60 minutes yoga/breathing/alignment
Saturday -
Pull ups (5 rounds/10 reps)
Hammer curls (5 rounds/15-20 reps)
Skullcrushers (5 rounds/8-12 reps)
Front raise - dumbbell (5 rounds/10 reps)
Sunday - rest
Monday -
Pull ups (5 rounds/10 reps)
Upright row (5 rounds/15 reps)
Front Raise - dumbbells (5 rounds/12 reps)
Tricep extensions - dumbbell (5 rounds/10 reps)
Tuesday -
Crunch - (5 round/20 reps)
Side plank hold (5 rounds/30 seconds ea side)
Thrusters - (5 rounds/12 reps)
Box jumps - (5 rounds/20 reps)
Wednesday -
Burpees (5 rounds/10 reps)
Arnold Press - dumbbell (5 rounds/10 reps)
Pullover - dumbbell (5 rounds/20 reps)
Overhead push press - dumbbell (5 rounds/10- 12 reps)
Thursday -
Bulgarian split squat (5 rounds/10 reps each side)
Dumbbell deadlift (5 rounds/10 rep)
Lunge pulse - weighted (5 rounds/30 sec each side)
Kettle Bell (5 rounds/20 reps)
Friday - 30 to 60 minutes yoga/breathing/alignment
Saturday - 30 to 60 minutes of cardio (your choice)
Sunday - rest
Monday -
Pull ups (5 rounds/10 reps)
Upright row (5 rounds/15 reps)
Front Raise - dumbbells (5 rounds/12 reps)
Tricep extensions - dumbbell (5 rounds/10 reps)
Tuesday -
Crunch - (5 round/20 reps)
Side plank hold (5 rounds/30 seconds ea side)
Thrusters - (5 rounds/12 reps)
Box jumps - (5 rounds/20 reps)
Wednesday -
Burpees (5 rounds/10 reps)
Arnold Press - dumbbell (5 rounds/10 reps)
Pullover - dumbbell (5 rounds/20 reps)
Overhead push press - dumbbell (5 rounds/10- 12 reps)
Thursday -
Bulgarian split squat (5 rounds/10 reps each side)
Dumbbell deadlift (5 rounds/10 rep)
Lunge pulse - weighted (5 rounds/30 sec each side)
Kettle Bell (5 rounds/20 reps)
Friday - 30 to 60 minutes yoga/breathing/alignment
Saturday - 30 to 60 minutes of cardio (your choice)
Sunday - rest
Monday -
Bicep curls - (5 rounds/10 reps)
Russian twists - 5 rounds/10 reps)
Sside bend - (5 rounds/10 each side)
Overhead press - (5 rounds/10 reps)
Tuesday -
Lateral Raise - (5 round/10 reps)
Around the world - (5 rounds/10 to 20 reps)
Goblet squats - (5 rounds/8 reps)
Bicycle Crunch - (5 rounds/20 reps)
Wednesday -
Pendlay Row - dumbbell (5 rounds/10 reps)
Reverse Fly - dumbbell (5 rounds/10 reps)
Burpees (5 rounds/20 reps)
Reverse Curl - dumbbell (5 rounds/10 reps)
Thursday -
Kettle Bell (5 rounds/20 reps)
Lunge - dumbbell (5 rounds/10 reps each side)
Deadlift - dumbbell (5 rounds/10 reps)
Jump Squats (5 rounds/30 seconds)
Friday - 30 to 60 minutes yoga/breathing/alignment
Saturday - 30 to 60 minutes running
Sunday - rest
Monday - 30 to 60 minutes of cardio (your choice)
Tuesday -
Russian twists (5 round/20 reps on each side)
Goblet squats (5 rounds/10 reps)
Tricep extensions - dumbbell (5 rounds/12 reps)
Seated Overhead Press (5 rounds/12 reps)
Wednesday -
Bench press - dumbbell (5 rounds/10 reps)
Hammer curls (5 rounds/10 reps ea side)
Push ups (band) - (5 rounds/15 reps)
Bench Dips - (5 rounds/15 reps)
Thursday -
Mt Climbers - 5 rounds/30 seconds)
Pistol squat (5 rounds/12 reps each side)
Kettle Bell swing - (5 rounds/15 reps)
Burpees (5 rounds/30 sec)
Friday - 30 to 60 minutes yoga/breathing/alignment
Saturday -
Pull ups (5 rounds/10 reps)
Bent over row (5 rounds/15-20 reps)
Upright Row (5 rounds/8-12 reps)
Tricep extensions - dumbbell (5 rounds/10 reps)
Sunday - rest
Monday - 30 to 60 minutes of cardio (your choice)
Tuesday -
Bicycle crunch(5 round/20 reps on each side)
Thrusters - (5 rounds/10 reps)
Bent over row - (5 rounds/12 reps)
Seated Overhead Press - (5 rounds/12 reps)
Wednesday -
Bench press - (5 rounds/10 reps)
Side bend - dumbbell (5 rounds/8 reps ea side)
Push ups (band) - (5 rounds/15 reps)
Bench Dips (5 rounds/15 reps)
Thursday -
Deadlift - dumbbell (5 rounds/10-12 reps)
Pistol squat (5 rounds/12 reps each side)
Kettle Bell - barbell (5 rounds/15 reps)
Mt Climbers (5 rounds/30 sec)
Friday -
Saturday -
Pushups (5 rounds/10 reps)
Hammer curl (5 rounds/15-20 reps)
Arnold press (5 rounds/8-12 reps ea side)
Tricep extensions - dumbbell (5 rounds/10 reps)
Sunday - 30 to 60 minutes yoga/breathing/alignment
Monday -
Push ups - band (5 rounds/10 reps)
Lateral raise (5 rounds/15 reps)
Front Raise - plate (5 rounds/12 reps)
Tricep extensions - dumbbell (5 rounds/10 reps)
Tuesday -
Bicycle crunch - (5 round/20 reps)
Squat jumps (5 rounds/12 reps - 30 seconds ea)
Push ups (5 rounds/12 reps)
Mt climbers (5 rounds/20 reps)
Wednesday -
Burpees (5 rounds/10 reps)
Arnold Press - dumbbell (5 rounds/10 reps)
Pullover - dumbbell (5 rounds/20 reps)
Overhead push press - dumbbell (5 rounds/10- 12 reps)
Thursday -
Bulgarian split squat (5 rounds/10 reps each side)
Dumbbell deadlift (5 rounds/10 rep)
Lunge pulse - weighted (5 rounds/30 sec each side)
Kettle bell swing (5 rounds/20 reps)
Friday - 30 to 60 minutes yoga/breathing/alignment
Saturday - 30 to 60 minutes of cardio (your choice)
Sunday - rest

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homeworkout schedule:

week one:

week two:

week three:

week four:

week five:

week six:

week seven:

week eight:

week nine:

week ten:

week eleven:

week twelve:

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