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.
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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.
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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.
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...
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)
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*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
THURSDAY
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)
FRIDAY
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