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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
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...

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

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