Intermediate Difficulty with Advanced Modifications provided

No equipment required, just bring your energy! This full-body cardio HIIT workout will help you torch calories, improve endurance, and build strength without using any weights. A chair, bench, or box can be helpful for a few optional moves, but it’s completely up to you. You’ll perform each exercise for 45 seconds, followed by 15 seconds of rest in this no-repeat format. Go all out with Coach Kozak for higher intensity, or follow Claudia for low-impact options. Let’s begin!

Warm up
March + Arm Circles
Standing Cat Cow
Deep Squat + T-Rotation

20 Min Cardio HIIT Workout

Reverse Lunge to Knee Drive / Step Back
Around the World Arm Swing + Squat Pulse
Jack Cross / Modified Step Jack
Low Plank Reach / From Incline
Skaters / Modified Skaters
Standing Woodchopper
Push Up + Reverse Fly / From Incline
90 Degree Squat Jumps / Squat Turns
Front Kick + Curl
Forward Hop + Shuffle Back / March Forward & Shuffle Back
Side Plank Rotation / From Knees or Incline
Low Squat Hooks / ¼ Squat Hooks
Standing Oblique Elbow to Knee
High Knees / Quick Feet

Cool Down
Standing Quad Stretch
Standing Hamstring Stretch
Shoulder Box + Reach

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Intermediate Difficulty with Advanced Modifications provided

Get stronger and build lean muscle right at home with this full body weight training session. We’ll use supersets to keep the intensity up and maximize your time. All you need is a set of dumbbells, and having a few different weights nearby will help you tailor the resistance for each movement. We’ll work together to improve strength and build lean muscle. Let’s get started!

Warm up
Standing I, T, Y Raises
Standing Hamstring Stretches
Multi-Planar Lunge

30 Min Full Body Strength Training

A1: DB Front Rack Reverse Lunge / Modify Depth x 8 each
A2: Bent-Over Curl x 12
B1: SA Kickstand RDL + Row x 8 each
B2: DB Shoulder Press x 12
C1: DB Narrow Press + Knee Raise / Feet Return x 12
C2: DB Hip Thrust / No DB x 15
C3: DB Pullover x 12
D1: Wall Sit x 60 sec
D2: DB Pronate Triceps Kickback x 12

Cool Down
Wide Stance Floor Touch + Scarecrow
Kneeling Hip Flexor Stretch
90-90 Hip Stretch

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Intermediate Difficulty with Advanced Modifications provided

Work every major lower body muscle with this at-home dumbbell workout focused on legs and glutes. You’ll challenge your glutes, quads, hamstrings, calves, and more. Be sure to have a few sets of dumbbells handy so you can adjust the resistance for each move. You’ll only need weights, but you may choose to use a box, bench, or chair for some of the modifications. Let’s tackle this leg day as a team!

Warm up
Straight Leg Kick and Twist
Wall Prisoner Squat
Bird Dog

Legs and Glutes Workout

A1: 1 ¼ Sumo DL x 12
A2: One Leg Wall Calf Raise x 15
B1: DB Bulgarian Split Squat / Split Squat x 10
B2: Side Plank Leg Raise / from Knee x 12
C1: Low Goblet Reverse Lunges / Reverse Lunges x 20
C2: Sumo RDL x 10

Cool Down
Straight Leg Hamstring Stretch
Straight Leg Crossover
Kneeling Hip and Quad Flexor Stretch

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Low Impact Difficulty with Seated Modifications

Strength training is a powerful way to maintain your health and stay strong as you age. This at-home workout is tailored for seniors and only requires a pair of dumbbells and a chair. You’ll be able to choose between standing and seated variations of each exercise. We’ll work together to build lean muscle, improve bone health, enhance strength, and support everyday functional movement. Let’s begin!

Warm up
Hamstring Sweep
Push/Pull + Kick

Strength Training for Seniors

DB Upright External Rotation x 12
DB Halo x 30 seconds
Reverse Lunge / Leg Ext x 10 each side
DB Bent Over Row x 12
DB Chair Squat / Chair Get Up x 12
Seesaw Press x 20
DB Triceps Kickback x 12
DB Curl + Calf Raise x 12

Cool Down
Seated Figure Four
Seated Quad Stretch
Seated Bent Arm Chest Stretch and Twist

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Intermediate Difficulty with Advanced Modifications provided

Build strength and lean muscle from the comfort of home with this full-body weight training workout. Supersets will keep the pace high and help you get the most out of every minute. All you need is a set of dumbbells, and having a few weight options nearby will let you adjust as needed for each exercise. A chair, bench, or box might be helpful for certain moves, but they’re totally optional. Let’s begin!

Warm up
Toe Touch to Chest Opener
Reverse Lunge and Twist
Rotating 90-90 Hip Stretch

Strength Training at Home

A1: Duffin Row x 12
A2: Bulgarian Split Squat / Split Squat x 10 each
B1: Goblet Squat x 10
B2: Iso Hip Up Chest Press x 15
C1: Side Lunge + Leg Raise x 8 each
C2: Curl + Arnold Press x 10
C3: Half Kneeling Chop x 60 sec
D1: Push Up + Knee to Elbow / Incline x 10
D2: 3:1 Tempo RDL x 10

Cool Down
Side Lying Quad Stretch
Page Turner
V-Sit 3 Way Stretch

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Beginner Difficulty with Low Impact Modifications Provided

Get started with this 30-minute full-body workout created especially for beginners and adults over 50. Today’s session features no repeated exercises. All you need is a pair of dumbbells, making it simple to follow along at home. A chair, bench, or box may be helpful for a few modifications, but they’re completely optional. Let’s build strength safely and confidently—right where you are!

Warm up
Hamstring Sweep
Overhead Squat

Full Body Beginner Workout

DB Staggered SA Row x 12
DB Sumo DL x 12
Narrow Push Up Incline / Wall x 12
Bird Dogs x 60 sec
Dead Bug x 60 sec
DB Face Pull x 12
Pause Reverse Lunge / Chair Supported x 16
SA Push Press x 12
Crossbody Curl x 16
Standing Side Leg Raise / Chair Supported x 12 each
High Knee Pulldowns x 60 sec
DB Crusher Row x 12
DB Overhead Triceps Ext x 12
Wall Sit x 60 sec

Cool Down
V-Sit Reach
90-90 Hip Stretch
Floor Angel

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Intermediate Difficulty with Advanced Modifications provided

Boost your full-body strength and build lean muscle with this no-repeat weight training workout you can do at home. The fast pace and fresh exercises will keep the intensity up and help you maximize every minute. Just grab a set of dumbbells and have a few different weights nearby which will let you adjust as needed for each move. You may also want a bench, chair, or box available, but it isn’t required. Ready to get started? Let’s go!

Warm up
Kneeling T-Rotation + Shoulder Counter
Dynamic Knee Hug + Quad Stretch
Wrist Waterfall

Full Body Workout with Dumbbells

SA Staggered DB High Pull x 10 each
DB Squat + Press x 12
Reverse Curl x 12
Straight Arm Overhead Front Raise x 12
Reverse Lunge + Twist x 16
DB Crusher Row x 12
Iso-90 Push Up Hold / from Incline 3×15 sec
DB Good Morning x12
Iso-90 Row Hold 3×15 sec
Seesaw DB Narrow Chest Press x 12
DB Hip Up x 15
Hollow Body Rockers / Knees Bent x 60 sec
DB One Leg Calf Raise x 30
Chimera Squat x 16

Cool Down
V-Sit Reach
One Leg In V Stretch
Hands Behind Head Chest Stretch

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Intermediate Difficulty with Advanced Modifications provided

Gear up for a 20-minute full-body HIIT workout with weights that’s built to boost your overall fitness! You’ll perform just one set per exercise in this no-repeat, low-impact routine—no jumping involved, making it easy on the joints. Have a variety of dumbbells nearby so you can adjust the resistance as needed. A chair, bench, or box might be useful for a few moves, but they’re totally optional. Let’s get started!

Warm up
Half-Kneeling Hip Flexor to Rotation to Hip Pry
Sprinter’s Stretch
Wall Shoulder Contour

HIIT Workout at Home

¾ Goblet Squat
Crossover Swing
Half-Kneeling Shoulder Press
Half-Kneeling Row
DB Curtsy Lunge / No DB
Lying Low Dumbbell Fly
Dumbbell Dead Bug / No DB
High Plank Row / from Incline
DB Sumo DL + Alternating Hammer Curl
Fingers Out Push Up / Incline
One Arm DB Snatch from Hang / High Pull

Cool Down
Seated Toe Touch to Chest Opener
Seated Knee Crossover Stretch
Kneeling Quad Stretch

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Low Impact Difficulty

Shoulder mobility is essential for healthy, pain-free movement and shoulder pain relief. This routine requires no equipment and can be performed anywhere. Give these shoulder stretches a try to help relieve tension and improve function.

Shoulder Pain Relief Exercises

Alternating Goal Posts
Shoulder Contour
Shoulder Box + Reach
Shoulder External Rotation
Internal Rotation Hand Behind Back / On Hip
Extended Arm Twists
Bent Arm Wall Chest Stretch

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Intermediate Difficulty with Advanced Modifications provided

Build full-body strength and lean muscle with this no-repeat weight training workout you can do at home. The fast pace and fresh moves will keep you challenged from start to finish. All you need is a set of dumbbells, and having a few different weights on hand will help you tailor each exercise to your needs. Ready to get started? Let’s do this!

Warm up
Figure Four Contours
Quadruped Thread the Needle to Rotation
Sprinter Stretch to Half Kneeling Hip Flexor Stretch

Full Body Workout

Single Arm DB Row + Twist x 12
Alt Standing Chest Raise x 12
Offset Deep Reverse Lunge x 16
DB Pullover + Iso-Hip Up x 12
DB Narrow Chest Press x 12
Lying Leg Raise + Reach Crunch / Knee Raise x 45 sec
DB Cossack Squat x 16
DB Crossbody Curl x 20
DB Sumo Row + Press x 12
Single Arm Overhead Triceps Ext x 12 each

Cool Down
Behind the Back Chest Opener
Wall Downward Dog
Standing Quad Stretch

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