HOME BODY FITNESS

Work out in the comfort of your own home, office, park, you name it and you will be able to workout anywhere around the world with a simple, easy to follow Dumbbell workout.

Your schedule is super intense, traffic is crazy on the way back from work, kids have you staying home; don't you worry, Caution Fitness has your fitness covered.

Our program is designed to provide you with a Warm Up, Strength, and Conditioning (7 Days a Week) to get that body you wanted with the time you need.

 

For only $15.00 a month, you will have access to this program through our WODIFY app. Don't know the movements, we have that covered also. Just subscribe to our You-Tube Channel (Caution.Fitness.Facility) and search for all our movements there. 

Home Body
Fitness

A Week's Example

Monday

Warm Up

3 ROUNDS
5 Cal Bike
10 DB Good Mornings
5 Inch Worms

Strength

(5 Rounds for weight)
E2MOM x 10 MINUTES
8-14 DB Deadlift

*Light to Moderate weight on DB Deadlift. Athlete choice on rep scheme.

 

Conditioning

(AMRAP - Reps)
ON A 12:00 RUNNING CLOCK...
120 Jumping Lunges
60 DB Deadlifts
MAX Burpees with Remainder of Time...


 

Thursday

Tuesday

Warm Up

AMRAP x 6 MINUTES
10 Jumping Lunges
5/5 SA DB Deadlift
5/5 SA DB Press
10 Alt BB Elbow Punches

Strength

(3 Rounds for weight)
    3 SETS
    8-14 DB Front Squats
    
    -Rest 2:00 b/t Sets-
    
 *Light to Moderate weight on FS. Athlete choice on rep scheme.


 

Conditioning

(3 Rounds for reps)
    3 SETS
    MAX Alt DB Snatches
    100' Single DB Front Rack Walking Lunges
    
    -Rest 1:00 b/t Sets-


 

Wednesday

Warm Up

3 ROUNDS
:20 Bike (EZ → MOD → Hard)
15 Jumping Jacks
10 Scap Push-Ups

Strength

DB Floor Press (4 X 10)

 

*Rest 2 Min Between sets

Conditioning

"DOUBLE EMOM"
    
    EMOM x 5 MINUTES
    :20 MAX High Knees
    :40 Plank
    
    -Rest 2:00-
    
    EMOM x 5 MINUTES
    :20 MAX Push-ups
    :40 Sit Ups
    


 

Friday

Warm Up

400m Run

Into...

3 ROUNDS
5-10 DB Hang Muscle  Cleans → DB Hang Power Cleans → DB Power Cleans
10 Lunges

Strength

DB Power  Clean                                              

  :20 x 20

Perform 5 DB Power Cleans        

                                

Conditioning

10 ROUNDS FOR TIME
    3 DB Power Cleans
    6 Tuck Jumps
    18 Mountain Climbers (1-1)


 

Warm Up

3 MINUTES
Tabata Jumping Jacks

Into...

3 ROUNDS
5 - 10 Bicep Curls
5 - 10 Tempo Air Squats(3111) → Air Squats → Jumping Air Squats

Strength

(5 Rounds for weight)
    E2MOM x 10 MINUTES
    7-14 DB Squats
    7-14 Bent Over Rows
    
    *Light to Moderate weight on Squat. Athlete choice on rep scheme.

 

Conditioning

 (AMRAP - Rounds and Reps)
    AMRAP x 8 MINUTES
    2-4-6-8…
    DB Hang Power Cleans
    10-10-10-10...
    DB Thrusters