Dumbbells only (can even use just 1 heavy weight)
4x6-10 reps (stopping 2-3 reps short of form failure or 75% of youx max)
Rest 1 minute after each set

1. 0:50 RDL row
2. 1:45 Sumo SQUAT
3. 2:55 Shoulder taps
4. 4:15 inchworm to hand release push up
5. 5:18 reverse lunge to bicep curl

EMOM stands for Every Minute On the Minute.
Complete 3-4 rounds, but every 1st round should be only 45 seconds. In this first round you will count and see how many reps you can complete within that 45 seconds. The remainder of that minute (15 seconds) is your rest break. When the next minute/roun...

Equipment: dumbbells only

EMOM stands for Every Minute On the Minute, so every minute on your timer starts a new round! 3-4 rounds per exercise.
The first round is 45 seconds of you counting your reps (then the last 15 seconds of that minute is to ensure you have a slight rest). Start your next...

Stop 2-3 reps short of form slacking (Reps in Reserve - RIR)
1. 1:09 Windmills
2. 1:29 windmill with weight demo
3. 1:55 Inchworm push up
4. 2:40 Split lunges
5. 3:35 Pause squat
6. 4:20 Rocking pike
7. 4:50 Dead bug against the wall

Equipment: Dumbbells and step/chair/bench
1. Inchworm push up 1:30
2. Thruster deadlift 3:00
3. Lat pullover 5:00
4. Hex press 6:40
5.RDL 8:00

Circuit or strength style. Rest 30 seconds to 1 min depending on how heavy your weight is!
Repeat 2-4 rounds or 3-4 sets.
1. Goodmorning or RDL 1:15
2. Back squat 2:05
3. Split lunge 2:55
4. Bent over row 4:00
5. Neutral grip or narrow press 6:15
6. Lat pullover 7:30
7. High plank pull-through ...

4 sets of 6-12 reps, stopping with 2-3 RIR (Reps in Reserve)
1 minute rest breaks
Exercise demo time stamps:
1. Superset 1:05 Sumo deadlift + 3:00 front press
2. 4:15 B-stance RDL
3. 5:55 Seated shoulder press
4. Superset 7:25 glute bridge + Wall deadbug

4 sets of 6-12 reps, stopping with 2-3 RIR (Reps in Reserve)
1 minute rest breaks
Exercise demo time stamps:
1. 1 set each, rest between progression (1:30) walking lunge, (2:45) Split lunges, (3:40) reverse lunges
2. 4:45 Lat pullover
3. 7:00 Lateral lunge
4. Superset 8:40 Banded lat pulldown +...

4x6-12 reps with 2-3 RIR (reps in reserve)
1. Superset 0:55 Banded deadbug + 2:30 supinated push ups (or normal push ups)
2. 3:45 Incline chest press (or flat chest press)
3. 5:15 Renegade row
4. Superset 6:40 seated banded row + 8:00 standing band chest fly

Equipment needed: dumbbells (light and heavy or whatever you have plus a band), a chair/bench
1. superset 1:00 chest press + 2:00 shoulder taps
2. 3:00 Reverse lunges
3. superset 4:00 seated goodmorning + 5:30 rear delt fly
4. 6:30 Single arm bent row into a tricep kickback
5. Squats to FAILURE

Equipment: only dumbbells!
4 sets of 6-12 reps

Exercises:
1. 0:45 inchworm to hand release pushup
2. 1:25 RDL row
3. superset: 3:00 front squat + lateral raise 4:00
4. superset 5:25 dead bug + 6:20 skull crushers

circuit style! 1 set each with 30 seconds of rest

Equipment: dumbbells and large band
3 sets with 30 seconds of rest

Grab a chair or bench, a band, and dumbbells if you want to add intensity!

Don't forget to start with either the follow along warm up provided in this series or any full body warm up!

Remember, complete the warm up for FB follow alongs first!

Exercise 1: B stance RDL (0:45)
2: (3:25) Wall dead bug + Superman (PREGNANCY MODIFICATION - band lat pull down)
3: (6:25) Half Kneeling arnold press + lateral raises

Repeat!

Didn't film this for the app, but the next day my core was TOAST so I thought you all may enjoy!
2 sets each, 8-10 reps (on the carry simply walk your longest distance possible until your core or arm fatigue)
Go HEAVY on this is you have the weight available.

Circuit style: complete 1 set of each exercise, quick rest, then on to the next one! Repeat 3-4 rounds of the circuit.

Option 1:
30 seconds per exercise with a 10 second rest between movements. Rest 1 minute before repeating entire circuit.

Option 2:
30-45 seconds per exercise with NO rest betw...

Something you don't see here often: timed conditioning workouts!
3 supersets, but 45 seconds per exercise with a 45 second rest between supersets.
For example, SS 1 is goblet squats then overhead press. You will perform the goblets for 45, then immediately into the presses for 45, then rest for ...