30 minutes or less. Dumbbells only.

Strength training 3x a week with optional exercises and conditioning.

Warm-up

Go through this full body warm up 3x

10 Arm Circles Forward
10 Arm Circles Backwards
10 Hip Circles (both directions)
10 Leg Swings Front and Back (Both Sides)

Strength

Dumbbell Bench Press: 3 sets of 6 Reps
Dumbbell Bent Over Row: 3 sets of 6 Reps
Dumbbell Lateral Raise: 3 sets of 6 Reps
Goblet Squat: 3 sets of 6 Reps

Optional Core Work

Standing Weighted Marches: 3 sets of 10 reps
Mountain Climbers: 3 sets of 10 reps

Dumbbells only.

Strength and conditioning training 5x a week.

Warm-up

Arm Circles (30 seconds)
Leg Swings (30 seconds)
Hip Circles (30 seconds)
Lunge with Twist (60 seconds)
Torso Twist (60 seconds)

Strength

Dumbbell Bench Press: 4 sets of 6 Reps
Hex Press: 4 sets of 6 Reps
Skull Crushers: 4 sets of 6 Reps

Conditioning

3 rounds for quality and time

20 toe taps to a dumbbell
10 dumbbell standing strict press
20 toe taps to a dumbbell
20 weighted standing marches (10 each side)

Optional Chest/Tricep Work

Push-ups 4×6
Dumbbell French Press (4×6)

Dumbbells and resistance bands/cables.

Strength training 3 days a week and 3 days a week of conditioning.

Warm-up

Go through this full body warm up three times.

10 Tin Soldiers per side
10 Arm Circles Forward
10 Arm Circles Backwards
10 Squat Jumps

Strength

Superset #1 - 4 sets

For a super set, completed the first movement and proceed directly into the second movement. This is one set. Between sets, rest 2 minutes.

Skull Crushers (8 reps)
Crossbody Curls (8 reps/arm)

Superset #2 - 4 sets

Hack Squats or Elevated Heel Squats (8 reps)
Front Foot Elevated Split Squats (8 reps)

Superset #3 - 4 sets

Dumbbell Reverse Fly (8 reps)
Dumbbell Pull Overs (8 reps)

Optional Conditioning

3 rounds for time

200 meter run
30 sit-ups
20 push-ups
10 inverted rows (barbell/rings) - sub bent over rows if needed