This workout serves as Day 1 of our Strength and Cardio with Brian 10-Day Challenge but can be used as a standalone workout anytime!

Hey Team!

Welcome to Day 1 of my 10-day challenge! We're kicking things off on the right foot with a powerful workout designed to build strength and endurance. Today's "Strength with Drop Sets" workout follows my Full-Body Drop Set Circuit workout. This workout will target multiple muscle groups, including your legs, back, arms, and core, using a mix of dumbbell and bodyweight exercises. The drop set format ensures you'll challenge your muscles to the max, promoting muscle growth and cardio. This workout is perfect for anyone looking to build strength, improve muscle endurance, and enjoy a structured, challenging routine.

Equipment needed:

• Dumbbells (Light, Medium, Heavy)
• Mat (Optional)

We are starting Day 1 with a two-round warm-up of exercises, each lasting 30 seconds, including arm circles, high knees, inchworms, lateral lunges, hip circles, the World's Greatest Stretch on both sides, and butt kicks. We all know how important it is to get that body warm. So, we will be focusing on a combination of cardio and mobility movements to get things going.

Today's main workout is a 27-minute functional strength drop set circuit designed to keep things exciting and effective. This circuit is structured in a no-repeat, bored-easy format while targeting various muscle groups. You'll spend 40 seconds on each exercise, followed by a 20-second rest period. You may need to change weights often during this workout, so use these short breaks to adjust your weights or transition to the next exercise.

During this workout, we'll engage multiple muscle groups and focus on functional strength. For instance, dumbbell deadlifts and swings will work your hamstrings, glutes, and lower back, promoting better posture and stability in daily activities. Renegade rows and bent-over rows will target your upper back and core, which can improve your posture and help with lifting and carrying tasks. Split squats and lunges focus on your legs and glutes, strengthening them for better balance and mobility. Exercises like push-ups and tricep dips will challenge your upper body, enhancing your ability to push and lift objects. Core exercises such as planks and seated twists will strengthen your abs and obliques, supporting your lower back and improving overall core stability.

Each exercise is designed to build strength and improve functional movement patterns, making everyday tasks easier and more efficient. Also, with today's workout, because we are focusing on drop sets, the goal each round is to lower your weight. So you may start the first exercise with a heavy weight, but we will reduce the weight or drop to bodyweight exercises in the following exercises. Remember to use the 20-second rest periods to adjust your weights and prepare for the next move. 

As always, the Team remembers that form is crucial for maximizing results and preventing injury. For this workout, there are a few exercises I really want you to focus on when it comes to your form. For the dumbbell deadlift, keep your back flat and core engaged. Lower the dumbbells slowly, feeling the stretch in your hamstrings. In renegade rows, maintain a stable plank position, and if it's challenging, switch to a tabletop modification. During push-ups, keep a straight line from your head to your heels, lowering your body until your chest nearly touches the floor. For the alternating dumbbell clean and snatch, focus on using your hips to drive the movement and avoid using your lower back.

This circuit's structure of 40 seconds of work followed by 20 seconds of rest keeps your heart rate up and your muscles working hard. The drop set approach for exercises like the bicep curls and tricep dips ensures you're pushing your muscles to their limits, even as they fatigue. This workout is designed to be challenging but scaleable. To make it less intense, start with lighter dumbbells. To make it more intense, increase the weight of your dumbbells. Also, I will show any modifications or offer suggestions for each exercise as needed.

We'll finish today's workout with a five-minute cooldown. Throughout this challenge, we will be pushing ourselves to take more time with each cooldown. The cooldown will focus on relieving tension in areas that worked hard during the session such as hamstrings, lower back, and hips. It will also gently stretch your upper body, helping to release any tightness in your neck and shoulders.

Now, Team, it's time to get started. Remember, starting strong sets the tone for the rest of our challenge. Keep pushing, stay consistent, and celebrate your progress along the way. As you move through each day, remember this quote: "The only bad workout is the one that didn't happen." Keep this in mind, and let's crush this challenge together.

After your workout, share your thoughts and experiences in the comments below—we're in this together!

Workout Structure

Warm-up — 2 Rounds, 30 Seconds Each (8 min)

• Arm Circles
• High Knees
• Inchworms
• Lateral Lunges
• Hip Circles
• World’s Greatest Stretch L
• World’s Greatest Stretch R
• Butt Kicks

Functional Strength Drop Set Circuit — 1 Round, 40 seconds work / 20 seconds rest (27 Min)

• Dumbbell Deadlift
• Dumbell Swings
• Bodyweight Good Mornings
• Renegade Rows / Table Top Modification is needed
• Bent Over Rows
• Delt Rows
• Split Squats L
• Split Squats R
• Bodyweight Alt Fwd Lunges
• Decline Floor Press 
• Close Grip Press (1 dumbbell)
• Push-ups
• Alternating Dumbbell Clean 
• Alt Snatches ———> Need a short on Snatch form
• Bodyweight Jump Squats
• Hammer Curl 
• Bicep Curl 
• Light Alt.Bicep Curls (burn-out set)
• Seated Twists
• Plank with Shoulder Tap
• Mountain Climbers
• DB Hip Thrust (box, bench needed)
• DB Glute bridges 
• Bodyweight Glute Bridge
• Tricep Kickbacks
• OH Tricep Ext.
• Tricep Dips (use bench or chair)

Cool Down — 1 Round, 40 Seconds Each (5 min)

• Standing Forward Fold
• Neck Stretch L
• Neck Stretch R
• Pigeon Stretch L
• Pigeon Stretch R
• Seated Forward Fold
• Butterfly Stretch
• Seated Twist L
• Seated Twist R
• Childs Pose