* Increase overall lean muscle mass *Improve athleticism (explosiveness, metabolic conditioning, mental toughness) *Learn new skills (pistol squats, handstand push-ups, advanced dumbbell movements) * Get lean and burn fat * Build core strength *Improve mobility

You will need several sets of dumbbells. I would recommend at least 3 sets (one light, one moderate, and one heavy). I occasionally call for a mini band so that is also helpful but not required. Also, some of the exercises are seated so a chair/bench would be helpful.

* The workouts are designed for all levels * Beginners: go slow, use less weight and and focus on form * Advanced: increase weight, reps and intensity

This program is designed for 5 days per week: 2 upper body, 2 lower body, and 1 full body functional +core. You can spread these 5 days throughout your week however works best for your schedule. For example, you could knock them all out Mon-Fri with recovery on the weekend or you could do Mon-Thur & Sat with Friday and Sunday off - it's really up to you! On your off days, I recommend doing something active at least one of the days, preferably something fun that you enjoy!