Duration: 40 minutes Focus: High-Intensity Full Body + Core Strength
Metabolic conditioning to kickstart your week and boost calorie burn (400-600 calories)
Warm-Up (5 minutes)
Jumping Jacks (30 seconds)
Mountain Climbers (30 seconds)
Kettlebell Halos (30 seconds each direction)
Bodyweight Squats (30 seconds)
Plank to Downward Dog Flow (30 seconds)
Main Workout: The Weekly Dominator (30 minutes)
Complete 5 rounds:
Kettlebell Swings (20 reps)
Renegade Rows (10 each arm)Use kettlebells or dumbbells
Goblet Squats (15 reps)Hold kettlebell or dumbbell at chest
Push-Up to Side Plank (6 each side)Modification: Push-ups
Dumbbell Thrusters (12 reps) Substitute: Kettlebell front squats + push press
V-Ups (15 reps)Modification: Knee tucks if needed
Rest 60-90 seconds between rounds
Finisher: Core Crusher (5 minutes)
AMRAP (As Many Rounds As Possible) in 5 minutes:
10 Russian Twists (with kettlebell/dumbbell)
10 Plank Jacks
10 Bicycle Crunches
Cool-Down (5 minutes)
Child's Pose (30 seconds)
Cat-Cow Stretch (30 seconds)
Downward Dog (30 seconds)
Standing Forward Fold (30 seconds)
(30 seconds each side) Chest Opener Stretch
Pro Tip: To "Win the Week," fuel your post-workout recovery with a protein-rich meal within 30 minutes. This can reduce muscle soreness and boost your energy for the rest of the day.
Why This Workout Crushes It:
Full-body engagement with emphasis on explosive movements (KB swings, thrusters)
High-volume core work integrated throughout (renegade rows, V-ups, finisher)