WOW 1 features a foundational full-body dumbbell workout. A pair of 10-25 pound bells will work well for most but bump the load up or down as needed. In this fantastic flow you'll mix between a grounded dumbbell pushup variation to crush your core and a dumbbell squat variation on your feet to build wheels of steel.

WOW 1: Full-Body Dumbbell Circuit

- Alternate between 60 seconds of work and 30 seconds of rest for each move in the following full-body circuit:

DB Bear Row
DB Paused Front Squat
DB T-Pushup
DB Alternating Lateral Squat
DB Bear Walkout
DB Pivoting Front Squat

- That's 1 round that takes 10 minutes to complete. Do up to 2-3 rounds, resting 1-2 minutes between rounds.

The WORKOUT OF THE WEEK (WOW) features a new weekly ad-free follow-along workout from BJ Gaddour for 2026. The "PLAN" is you do this workout M/W/F (or T/TH/SAT) and then get a new workout every week to repeat in the same manner (with the ability to mix & match as they accumulate). Each WOW will be a repeatable 10-minute minimal equipment full-body follow-along workout for those wanting a longer training session.