I mix up my workout frequently, about every 4 weeks or so. I have limited weights at home as everyone has been buying them with Covid, so I cannot add as I want. Sure, I have enough Olympic plates, I could use another 25lb plate, but good luck finding that. For dumbbells, I only have 15lb and 20lb dumbbells. I really want some 10 lb and 25 lb dumbbells and a 35lb kettlebell, but again: good luck finding them. Damn gym people. So I have just finished a 4 week rotation with this particular workout:

Day 1: (superset each set)

Goblet Squats: 15r 20lb

Inner Leg Lift: 20 inner, 20 outer

Crush Grip Dumbbell Bench Press: 15r 15lb each hand

Single Leg Glute Bridge: 15r, 5s hold between reps

Dumbbell Dead Lift: 15r, 20lb each hand

Planks: 1minute left plank, 1m front plank, 1m right plank

Seated Cable Rows: 15r 80lbs

Repeat each set 3 times.

Barbell Deadlift finisher: 85lbs, 10r, 3 sets

Day 2: (superset each set)

Squat Jumps: 20r

Pushups: 12r

Forward Lunges: 10lb olympic plate in each hand, 20r

Barbell Ab Rollout: 8r (these are so hard!!!)

Step Ups: 10 each leg

Inner Leg Lift: 20 each leg

Mountain Climbers fast: 20 each leg

Repeat each set 3 times.

Barbell Deadlift Finisher: 85lbs, 10r, 3 sets

Day 3: (superset each set)

Box Squats: 35lb 15r

Seated Dumbbell Shoulder Press: 15lb each hand, 15r

Clamshell: 20 with band

Side walk with band: 60 steps

Barbell Glute Bridge: 35lb, 15r, 5 seconds hold each rep

Ankle Touches: 15r each side, alternating

Skull Crusher Pullover: 20lb, 15r

Pushups: 10

Repeat each superset set 3 times

Barbell Deadlift Finisher: 85lbs, 10r, 3 sets

Do workout every other day, walk 3 miles a day in addition.

I am failing to feel the burn from this workout except the ab roll outs and step ups so I will keep them for my next 4 week rotation. I might up the height of the step ups tho from 18″ to 24″.

I will post my new work out as soon as I figure one out. I still have till Tuesday morning!