It’s that time of year again when all the kids go back to school and we’ve got your first day all worked out.

Don’t have free weights? Stuff your backpack with those textbooks and get to building your muscles before the bell rings!

Warm-Up: Recess Run

• Jump Rope: 3 minutes
• Skipping: 2 minutes
• High Knees: 1 minute
• Butt Kicks: 1 minute

1 – Math Class (Counting Reps)

• Addition Squats: Start with 5 goblet squats holding a dumbbell, add 5 more each set until you reach 30.
• Multiplication Push-Ups: Start with 2 push-ups, double each set (2, 4, 8, 16), stopping at 16. For an added challenge, place a weight plate on your back.

2 – Science Lab (Experiment with Resistance)

• Resistance Band Rows: 3 sets of 12 reps, adding a dumbbell in each hand for extra resistance.
• Dumbbell Curls: 3 sets of 15 reps.
• Medicine Ball Slams: 3 sets of 10 reps. For an extra challenge, use a heavier ball.

3 – History Class (Old School Moves)

• Dumbbell Pull-Ups: 3 sets to failure. Hold a dumbbell between your feet for added weight.
• Weighted Dips: 3 sets of 12 reps. Place a weight plate on your lap.
• Sit-Ups with Dumbbell: 3 sets of 20 reps, holding a dumbbell against your chest.

4 – English Class (Body Language)

• Weighted Plank: 1 minute hold, 3 sets. Place a weight plate on your back.
• Side Plank with Dumbbell Lift: 30 seconds each side, 3 sets. Hold a light dumbbell in your upper hand.
• Mountain Climbers: 3 sets of 20 reps. Optionally, hold a light dumbbell in each hand for added resistance.

5 – P.E. (Physical Education)

• Sprint Intervals: 30 seconds sprint, 30 seconds walk, 10 rounds.
• Jumping Jacks with Dumbbells: 3 sets of 50 reps. Hold light dumbbells in each hand.
• Burpees with Dumbbells: 3 sets of 15 reps. Hold light dumbbells in each hand for the entire movement.

Cool Down: Study Hall

• Hamstring Stretch: 1 minute each leg.
• Quad Stretch: 1 minute each leg.
• Child’s Pose: 2 minutes.
• Deep Breathing: 5 minutes.

Notes:

• Adjust the weights and reps according to your fitness level.
• Ensure proper form to avoid injury.
• Stay hydrated throughout the workout.

This version of the workout incorporates free weights to increase the intensity and add resistance, helping participants build more strength and muscle.