Today is strength and conditioning day, and without class as an option today I am going to give you a couple of different ideas to get in your work today.

Option 1: Do you have some dumbells laying around the house? Put a circuit together as follows:

4 Sets of the following group of exercises, 10 reps each. Rest 2 minutes between sets.

• Overhead Presses


• Squats with weights by sides


• Bicep curls


• Alternating reverse lunges with tricep kickback (10 each leg)


• Renegade Rows (down in plank position, hands on weights - alternate pulling each dumbell in a row keeping your hips facing forward)


• Burpees from plank to standing holding weights

Option 2:

No Weights? Lets do a bodyweight circuit, 4 sets, 10 reps, 2 min rest in between.

• dive bomber pushups


• air squats


• explosive wall pushups (lean against wall feet 2 ft away and arms extended fall to wall and then push away explosively


• plyometric lunges


• Tricep dips off a bench


• burpees

Have fun!