Workout Programs

Fitness

Bodyweight and dumbbell workouts for every level. Click any day to see the workout. Click any exercise for a tutorial.

General Fitness — Bodyweight & Dumbbells
Mon
Upper Body
Tue
Cardio
Wed
Lower Body
Thu
Rest
Fri
Full Body
Sat
Walk / Stretch
Sun
Rest
Mon
Push
Tue
Pull
Wed
Legs
Thu
Cardio
Fri
Push
Sat
Pull
Sun
Rest
Mon
Chest / Tri
Tue
Back / Bi
Wed
Legs / Core
Thu
HIIT
Fri
Shoulders
Sat
Full Body
Sun
Rest
Training Principles
💧
Hydration
Drink at least half your body weight in ounces of water daily. Add 8oz per 20 minutes of intense activity.
😴
Recovery
Muscles grow during rest, not during the workout. Aim for 7–9 hours of sleep and honor your rest days.
🥩
Nutrition
Target 0.7–1g of protein per pound of bodyweight daily. Prioritize protein at each meal.
📈
Progressive Overload
Add reps, sets, or weight each week. Small consistent increases add up to massive results over time.
🔥
Warm Up
5–10 minutes before every session. Arm circles, leg swings, hip rotations, and light squats get the body ready.
✅
Consistency
Showing up every week matters more than any single perfect workout. Build the habit first.
Apple Cider Vinegar
🍎
Always Use Raw & Unfiltered
Look for "with the mother" on the label — Bragg's is the most popular brand.
💧
Always Dilute It
Never drink ACV straight — always mix with water or another liquid first.
⏰
Best Time to Take It
First thing in the morning on an empty stomach, or 20–30 minutes before a meal.
Tonic
Morning Wake-Up Tonic
Energy, digestion, blood sugar balance
Ingredients
1–2 tbsp ACV · 8oz warm water · 1 tbsp honey · ½ lemon juiced · pinch cayenne
How to Make
Mix all in a glass, stir until honey dissolves. Drink first thing in the morning.
💡 Cayenne boosts metabolism and lemon adds vitamin C — a powerful combo.
Tonic
Gut Health Tonic
Bloating, digestion, gut microbiome
Ingredients
1 tbsp ACV · 8oz water · 1 tsp honey · ¼ tsp ginger · ¼ tsp cinnamon
How to Make
Combine all and stir well. Drink 20 minutes before a meal.
💡 Ginger and cinnamon have anti-inflammatory properties that complement ACV.
Tonic
Immune Booster Tonic
Immunity, inflammation, antioxidants
Ingredients
1 tbsp ACV · 8oz warm water · 1 tbsp honey · ½ tsp turmeric · pinch black pepper · ½ lemon
How to Make
Mix all ingredients. Black pepper activates turmeric — don't skip it.
💡 Black pepper increases turmeric absorption by up to 2000%.
Detox Shot
Fat Burner Shot
Weight management, metabolism, appetite
Ingredients
1 tbsp ACV · 2oz water · ½ tsp honey · pinch cayenne · ¼ lemon juiced
How to Make
Mix in a shot glass and drink in one go. Take 30 min before a meal.
💡 ACV can help reduce appetite and lower blood sugar spikes after meals.
Detox Shot
Pre-Workout Energy Shot
Energy, endurance, electrolytes
Ingredients
1 tbsp ACV · 2oz coconut water · ½ tsp honey · pinch sea salt · ¼ tsp ginger
How to Make
Mix in a shot glass. Take 15–20 min before workout.
💡 Coconut water provides natural electrolytes and sea salt helps muscle function.
Liver Detox
Classic Liver Flush Shot
Liver cleansing, bile production, detox
Ingredients
1 tbsp ACV · 1 tbsp lemon juice · 1 tbsp olive oil · 1 garlic clove minced · 2oz warm water
How to Make
Whisk all and take as a shot first thing in the morning.
💡 Garlic contains allicin and selenium — clinically shown to help cleanse the liver.