32 min · moderate
Lower body strength
Legs, properly. Dumbbells if you have them, bodyweight if not.
6 movements · dumbbells
28 min · moderate
Upper body strength
Push, pull and press, with rest long enough to do them well.
5 movements
30 min · moderate
Strong day full body
For the days there is plenty in the tank.
6 movements
18 min · high
Short conditioning
Gets the heart rate up. Includes impact, so it is not for every day.
5 movements
35 min · moderate
Gym lower body
Built around what is usually free when the benches are busy.
5 movements
30 min · moderate
Gym upper body
Dumbbells and a band. Nothing that needs a queue.
5 movements