Workout of the Day

Posted March 26, 2020

Not a class person but still looking to step up your at-home workout? Follow us here and on our Instagram for ways to update your workout!

Workout 1









For your lower and upper body workout, we recommend 4 rounds of the following:

  • 12 S/L Squat or Pistol (use chair or bench if needed)
  • 12 Romanian Deadlifts (S/L optional)
  • 20 DB Glute Bridges (S/L optional)
  • 20 Alternating DB Lateral Lunges
  • 12 Reverse Flys
  • 15 Chest Press
  • 20 Alternating Renegade Rows
  • 20 Plank Up-Downs


Workout 2










For this full-body workout, we recommend 4 to 5 rounds of the following with rest as needed:

  • 12 Lateral Raises
  • 12 Bulgarian Split Squats (each leg)
  • 12 Around the Worlds
  • 12 Squats (as heavy as possible)
  • 10 V-ups
  • 20 Reverse Crunches
  • 12 Arnold Presses
  • 30 Plank Jacks
  • 40 Crunches


Workout 3
















Complete each circuit 3 times and complete 10-15 reps of each exercise:

Circuit 1:

  • Squats
  • Shoulder Press
  • 60 second Plank Hold
  • 60 second “Dance it Out” Cardio

Circuit 2:

  • Chest Press or Chest Fly
  • Row or Reverse Fly
  • Kickouts
  • 60 second Jump Rope and Punch it Out

Circuit 3:

  • Bicep Curls
  • Tricep Kickbacks
  • Rope Climbers
  • 60 second Dance!!


Workout 4






For this workout, complete each exercise, adding one rep each time until you reach 10 reps total for each exercise. For unilateral movements, be sure to complete all reps for each side.

  • DB floor press with leg lower
  • Reverse lunge pulse + OH press
  • SA DB snatch
  • Side plank knee to elbow
  • Sumo squat with 5-second hold at the bottom


Workout 5




For this workout, we recommend you modify or rest as needed. You can use a band, KB, DB, or whatever you have available at home:

3 X 16-20 reps

  • S/L Squat to Lunge (stay low)
  • Alternating Kneel to Squat (stay low)
  • Squat with Crossbody Crunch
  • Squat with Side Steps (banded for an added challenge)

3 X 30 reps

  • Russian Twists
  • Alternating Double Plank Raise
  • Scissor Leg Raise

3 X 12-25 reps

  • Lateral Raises
  • Front Raises
  • OH Press
  • Reverse Fly


Rival: FIT Tips

FIT Tips is your resource for information and professional recommendation for all things fitness. If you have specific questions you’d like for us to address, please email us. Check back regularly for new updates.

abdominal abs accountability ACL aerobic agility anabolic anchoring shoulders arm workouts arms athletes athletic balance bench press bloopers body balance body weight training breathing bridges burpees cardio cardiovascular chest circuit training classes conditioning consistency core cross training crunches dead lift dehydration digestion eating] energy explosiveness fat burn fat burning fat loss FIT Squad fitness fitness program fitness tip flexibility flow foam rolling form full body exercise full range of motion functional training glutes goal setting gym gym equipment hamstrings health Healthy Habits high intensity HIIT hip flexibility hotel hydration improve surgery outcomes indo-row indoor rowing injury injury prevention intensity Iron Squad jim mahan joint health jumping lunges kettle bell Kettlebell kettlebells kickball knee injury lateral movement lean muscle lean muscles leg day lifting lower back lower body lower body conditioning lunges meal metabolism mobility mobilization monday move motion movement muscle development natural nutrition optimize performance pain pain relief personal training Plank plyometrics portion control posterior chain posture pre-workout prehab prevent injury progression proper form proper technique proprioceptive training protein pull push push-ups recipes recovery rehab relaxation Resolutions rival fitness runners running safety setting goals shin splint shoulders single leg small group training soccer softball speed sports sports teams sprints squat squats squatting stability stamina strength strength building Strength Squad Strength Training stress reduction stretching summer superset technique tension tightness tone up Tough mudder trainer training training exercises travel TRX Tuesday Trainer Tip unilateral upper body variety visualization warm up water weight lifting weight loss weight training weights winter training work out workout workout buddy workout fuel workout move workout routine
Subscribe To Fit Tips