4 Rounds — For Time

15 Push-Ups
20 Bent-Over Reverse Flyes
20 Air Squats
10 Burpees
30-Second Plank

🎯 Goal: 12–18 Minutes

Move at a pace that allows you to keep working without taking huge breaks. Don’t be afraid to push yourself!

This isn’t about sprinting through the first round and then hanging on for dear life. Find a sustainable rhythm and try to keep your rounds relatively consistent.

🏋️ COACHING CUES

Push-Ups — 15 Reps

Keep your body in one straight line from your shoulders through your heels. Don’t let that 🍑drop👉🏼

Lower your chest under control, then press the floor away from you (full extension!)

Scale: If 15 reps is too much, do 10–12 per round or perform them from your knees. The goal is quality reps.

Reverse Flyes — 20 Reps

This is your rear-delt focus for the workout.

Hinge forward at the hips with a flat back. Let your arms hang naturally, then raise the weights out to your sides.

Think about moving from your shoulders rather than shrugging your traps.

You don’t need heavy weights here. In fact, lighter weights and controlled reps will usually work better.

Equipment: Dumbbells, water bottles, cans, or any light household object.

Air Squats — 20 Reps

Keep your feet about shoulder-width apart and sit your hips down and back.

Drive through your feet to stand tall.

Try to maintain a steady pace rather than stopping halfway through the set.

Burpees — 10 Reps

Keep these simple.

Hands down, jump or step your feet back, return to standing, and jump at the top.

Scale: Step your feet back and forward instead of jumping, and eliminate the jump at the top if needed.

The burpees are here to elevate your heart rate—not to turn the workout into a survival test.

Plank — 30 Seconds

Brace your abs as if someone is about to punch you in the stomach.

Keep your hips level and squeeze your glutes.

Don’t let your lower back sag as you get tired.

🧘 COOL-DOWN

5 Minutes

Take a few minutes to bring your heart rate down and loosen up.

Hold each stretch for 30–45 seconds:

• Child’s Pose — shoulders & back

• Doorway Chest Stretch — chest & front shoulders

• Cross-Body Shoulder Stretch — rear shoulders

• Standing Quad Stretch — quads

• Seated Hamstring Stretch — hamstrings

Finish with 5 slow, deep breaths.

🔄 MAKE IT YOUR OWN

The workout should challenge you, but you should always be able to maintain good movement.

If you’re newer to training, start with 3 rounds instead of 4.

If you’re more experienced, try to complete the four rounds a little faster while maintaining the same quality of movement.

And if you don’t have dumbbells at home, don’t let that stop you. A couple of water bottles work perfectly for the reverse flyes.

Total Time: Approximately 25–30 Minutes

No gym. Minimal equipment. Just move

Goal: Build from a run/walk routine to completing a 5K comfortably and confidently.

Weekly Schedule

*Running on days 1, 4 and 6

• Day 1: Run/Walk

• Day 2: Strength training or CrossFit

• Day 3: Rest or mobility

• Day 4: Run/Walk

• Day 5: Strength training or CrossFit

• Day 6: Longer Run/Walk

• Day 7: Rest

10-Week Progression

Week 1

1 min run / 2 min wa…

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Structure

• 3 min: Warm-up

• 14 min: Glute workout

• 3 min: Cool-down

🔥 3-Minute Warm-Up

Do each for 30 seconds:

1. Bodyweight squats

2. Glute bridges

3. Alternating reverse lunges

4. Standing leg swings — switch sides halfway

5. Hip circles

6. March in place with high knees

💪 14-Minute Glute Circuit

40 seconds work / 20 seconds rest
Complete 2 rounds of the 7 …

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So the theme of this workout, named after my grandfather who actually delivered milk way back when, is doing these movements with light weight in each hand (like a gallon of milk). You can use a couple of light dumbells, maybe a bag of groceries or even an actual gallon of milk in each hand :) Enjoy!

This is a beginner-friendly upper-body workout that uses either 5 lb or 10 lb dumbbells and includes core work. The format keeps you moving for the full 18 minutes, and if you want to go longer then do it!

5-Minute Warm-Up

Perform each movement for 45 seconds, then transition to the next (about 15 seconds between exercises).

1. Arm circles (30 seconds forward, 30 seconds backward)

2. Jumping jacks

3. Shoulder rolls and arm hugs

4. Bodyweight squats with overhead reach

5. Standing torso twists

6. High knees or march in place

18-Minute Workout

Format: 45 seconds of work, 15 seconds to transition.
Complete 3 rounds of the 6 exercises.

Round Exercises

1. Dumbbell Shoulder Press

• Press weights overhead.

• Lower slowly to shoulder height (a bicep check is recommended and highly encouraged)

2. Alternating Bicep Curls

• Curl one arm at a time.

• Keep elbows tucked at your sides.

3. Overhead Triceps Extension

• Hold one dumbbell with both hands (or one in each hand).

• Lower behind your head and extend fully.

4. Front Raise to Shoulder Height

• Raise dumbbells to shoulder level.

• Lower under control.

5. Bent-Over Reverse Fly

• Slight bend in knees and hips.

• Lift arms out to the sides, squeezing shoulder blades together.

6. Abdominal Crunches

• Lie on your back with knees bent.

• Lift shoulders off the floor while tightening your abs.

• Move slowly and avoid pulling on your neck.

Repeat these six exercises three total times for 18 minutes.

5-Minute Cooldown

Hold each stretch for 30–45 seconds.

• Cross-body shoulder stretch (right)

• Cross-body shoulder stretch (left)

• Overhead triceps stretch (right)

• Overhead triceps stretch (left)

• Chest stretch (hands clasped behind back or in a doorway)

• Child’s Pose

• Cobra stretch (for the abdominals)

Optional Challenge

If you’re using 5 lb dumbbells and the workout feels easy:

• Increase the pace while maintaining good form.

• Pause for one second at the top of each repetition.

• During the final round, perform the last 15 seconds of each exercise as fast as you can with proper technique.

This routine hits the shoulders, biceps, triceps, and core while remaining approachable for most fitness levels and requiring only a pair of light dumbbells.

Disclaimer: I am not an exercise scientist, I am simply someone who has been working out …

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I called immediately for the rookie-

“Smith! What the hell is this?!”

“Sir it’s coffee Sir!”

“No, it’s GROUNDS for termination!”

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