3 Day Split

Focus on your shoulders, arms, chest, and back, plus active cardio recovery intervals, to optimize muscle growth and endurance.

Put your dumbbells aside for this bodyweight-only cardio session. Two circuits of five moves will leave you sweaty, smiling, and feeling stronger than ever.

Heavier weights target your front-facing muscles—especially your pecs, biceps, and quads—before ending with a core-carving finisher.