May 2026 – Week 4 / Week 8 – Lower Body Video Demos Attached

• Equipment: Dumbbells (DB), Bench, Stability Ball/TRX

• Format: 2 Main Blocks + Finisher | 3–4 Rounds Each

• Perform exercises back-to-back

• Rest 45–60 sec after each round

Block 1: Lateral Strength + Single-Leg Stability

3–4 Rounds:

1. DB Goblet Lateral Lunge x10…

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May 2026 – Week 4 / Week 8 – Full Body Video Demos Attached

• Equipment: Dumbbells (DB), Bench

• Format: 3 Main Blocks + Finisher | 3–4 Rounds Each

• Perform exercises back-to-back

• Rest 45–60 sec after each move

Block 1: Lateral Strength + Pull + Core

3–4 Rounds:

1. DB Lateral Step-Up → Kick Through x10/side

https://youtube.com/shorts/wzyBmp0yLM4

1. DB Gorilla…

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May 2026 – Week 4 / Week 8 – Upper Body Video Demos Attached

• Equipment: Dumbbells (DB), Bench, TRX

• Format: 3 Main Blocks + Finisher | 3–4 Rounds Each

• Perform exercises back-to-back

• Rest 45–60 sec after each round

Block 1: Push + Posterior Pull

3–4 Rounds:

1. DB Single-Arm Chest Press…

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MONDAY MEMORIAL DAY *HONOR WORKOUT* MURPH WORKOUT FOR TIME

HONOR WORKOUT *Honoring those who gave their lives in service of our country*

*Memorial Day is a U.S. holiday observed on the last Monday in May to honor military members who died while serving the country. Originally called “Decoration Day,” it began after the Civil War when communities…

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May 2026 – Week 3 / Week 7 – Lower Body Video Demos Attached

• Equipment: Dumbbells (DB), Kettlebell (KB), Bench,Band

• Format: 4 Blocks | 3–4 Rounds Each

• Perform exercises back-to-back

• Rest 45–60 sec after each round

Block 1: Squat + Power

3–4 Rounds:

1. KB Goblet Squat x6

https://youtube.com/shorts/_v3W5msl4RU

1. KB Swing…

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May 2026 – Week 3 / Week 7 – Full Body Video Demos Attached

• Equipment: Dumbbells (DB), * Pull-Up Bar/TRX/Rings

• Format: 4 Blocks | 3–4 Rounds Each

• Perform exercises back-to-back

• Rest 45–60 sec after each round

Block 1: Pull + Mobility + Core Stability

3–4 Rounds:

1. Neutral Grip Pull-Up x6–8 *(Pull-Up Bar, TRX, or Rings-supported if…

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May 2026 – Week 3 / Week 7 – Upper Body Video Demos Attached

• Equipment: Dumbbells (DB), Bench, Cable or Band

• Format: 5 Blocks | 3–4 Rounds Each

• Perform exercises back-to-back

• Rest 45–60 sec after each round

Block 1: Explosive Push + Chest/Core

3–4 Rounds:

1. Bench Explosive Plyo Push-Up…

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May 2026 – Week 2 / Week 6 – Lower Body* Video Demos Attached

• Equipment: Dumbbells (DB), KB, TRX/Straps, Bench

• Format: 3 Blocks | 3–4 Rounds Each

• Perform exercises back-to-back

• Rest 45–60 sec after each round

Block 1: Squat + Single-Leg Stability

3–4 Rounds:

1. DB Sumo Squat x10

https://youtube.com/shorts/p_JwsjYsDXw

1. TRX Reverse Lunge → Bench…

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May 2026 – Week 2 / Week 6 – Full Body* Video Demos Attached

• Equipment: Dumbbells (DB), TRX, Med Ball (MB)

• Format: 3 Blocks | 3–4 Rounds Each

• Perform exercises back-to-back

• Rest 45–60 sec after each round

Block 1: TRX Strength + Stability

3–4 Rounds:

1. TRX Squat Reach + Rotate x8/side

https://youtube.com/shorts/ZI9y3_yHj_s

1. TRX Bridge Row…

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May 2026 – Week 2 / Week 6 – Upper Body* Video Demos Attached

• Equipment: Dumbbells (DB), TRX or Pulldown

• Format: 3 Blocks | 3–4 Rounds Each

• Perform exercises back-to-back

• Rest 45–60 sec after each round

Block 1: Chest + Core Stability

3–4 Rounds:

1. DB Close Grip Chest Press…

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May 2026 Week1-Week 5: Lower Body*Video Demos Attached

• Equipment: Dumbbells, Mini Band

• Format: 3 Blocks | 3–4 Rounds Each

• Perform exercises back-to-back

• Rest 45–60 sec after each round

Extended Warm-Up (2 Rounds)

• Alt Reverse Lunge to Torso Rotation x12 total

https://youtube.com/shorts/tt6pEigdUzU

• Wide Mountain Climbers x24…

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May 2026 Week1-Week 5 – Full Body*Video Demos Attached

• Equipment: Dumbbells, Bench

• Format: 2 Blocks | 3–4 Rounds Each

• Perform exercises back-to-back

• Rest 45–60 sec after each round

Block 1: Full Body Flow (Strength + Coordination)

3–4 Rounds:

1. DB Single-Arm Front Rack Lateral Lunge to Overhead Press x8/side

https://youtube.com/shorts/RamqlXen2c0

1. DB…

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May 2026 Week 1/Week 5 – Upper Body *Video Demos Attached

Equipment: Dumbbells

Format: 4 Blocks | 3-4 Rounds Each

• Perform exercises back-to-back

• Rest 45–60 sec after each round

Block 1: Push + Pull + Stability

4 Rounds:

1. DB Shoulder Press x10

https://youtube.com/shorts/iXZz1UiNQBQ

1. DB Plank Alt. Single-Arm Low Row x10…

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April 2026-Week 4 – Lower Body + Core *Video Demos Attached

• Equipment: Dumbbells, Bands

• Format: 4 Blocks | 3 Rounds Each

• Perform exercises back-to-back

• Rest 45–60 sec after each round

Block 1: Activation

3 Rounds:

• Band Squat x12 total

https://youtube.com/shorts/xhbn8my6meo

• Band Monster Walk x8/side

https://youtube.com/shorts/uZqSLDjzflY

• Mid Band ISO…

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April 2026 Week 4 – Full Body*Video Demos Attached

• Equipment: Dumbbells, TRX/Straps/ Bands(Optional), KB (optional)

• Format: 4 Blocks | 3 Rounds Each

• Perform exercises back-to-back

• Rest 45–60 sec after each round

Block 1: Push + Pull + Core

3 Rounds:

1. TRX Chest Press or Incline Chest press or incline Pushup…

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Week 4 – Upper Body Focus*Video Demos Attached

• Equipment: Dumbbells

• Format: 4 Blocks | 3 Rounds Each

• Perform exercises back-to-back

• Rest 45–60 sec after each round

Block 1: Pull + Shoulders + Core

3 Rounds:

1. DB Bent over Row x8 / 10 / 12

https://youtube.com/shorts/1IXx4nUunPA

1. DB Alternating Shoulder Press…

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April 2026 – Week 3 – Lower Body Focus *Video Demos Attached

• Equipment: Dumbbells

• Format: 3 Blocks | 3–4 Rounds Each

• Perform exercises back-to-back

• Rest 45–60 sec after each round

Block 1:

4 Rounds:

1a.DB Suitcase Squat (Heavy) (Tempo 3-1-1)(Left) x6

https://youtube.com/shorts/2OSPzXGRptI

1b. DB Single Arm Static Lunge (Left)…

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April 2026 – Week 3 – Full Body Focus*Video Demos Attached

• Equipment: Dumbbells (2 medium, 1 heavy)

• Format: 3 Blocks | 3–4 Rounds Each

• Perform exercises back-to-back

• Rest 45–60 sec after each round

Block 1: Squat + Hinge (Strength Focus)

4 Rounds:

1. Goblet Squat x6 (Tempo 3-1-1)

https://youtube.com/shorts/_v3W5msl4RU

1. Single-Leg Deadlift…

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April 2026 – Week 3 – Upper Body Focus*Video Demos Attached

• Equipment: Dumbbells, Mini band

• Format: 3 Blocks | 3–4 Rounds Each

• Perform exercises back-to-back

• Rest 45–60 sec after each round

Block 1: Pull + Biceps + Shoulders (Strength Focus)

3–4 Rounds:

1. Split Stance Reverse Grip Single-Arm Low Row (Tempo 3-1-1)…

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April 2026 – Week 2 – Lower Body + Core*Video Demos Attached

Equipment: Dumbbells, Bench

Format: 4 Blocks | 3–4 Rounds Each

• Perform exercises back-to-back

• Rest 45–60 sec after each round

Block 1: Squat + Glute Activation

3–4 Rounds:

1. DB Goblet Squat (tempo)x8

https://youtube.com/shorts/_v3W5msl4RU

1. Bench Single-Leg Hip Bridge- (Foot…

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April 2026 – Week 2 – Full Body Focus *Video demos attached

Equipment: Dumbbells, BenchFormat: 3 Main Blocks + Buyouts

• 3–4 Rounds per block

• Perform exercises back-to-back

• Rest 45–60 sec after each round

Block 1: Lunge + Posterior + Arms

3–4 Rounds:

1. DB Front Rack Reverse Lunge to Front Squat (L/R) → 45 sec or…

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April 2026-Week 2-Upper Body Focus*Video Demos attached-(Push • Pull • Chest • Back • Arms • Shoulders)

Equipment:Dumbbells, Bench
Format: 4 blocks | 3-4 rounds each | 45-60 sec rest

Block 1: Back + Rear Delts

3–4 Rounds:

1. DB Bench Single-Arm Low Row x10/side

https://youtube.com/shorts/fj62l2ACvuw

1. DB Reverse…

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April 2026- Week 1 Lower + Core (Squat• Hinge• Lunge • Rotate etc) *Demo Videos attached

• Equipment: Dumbbells, Mini Bands
• Format: 4 Blocks | 3 Rounds Each

• Perform exercises back-to-back

• Rest 45–60 sec after each round

Mini Prep (Activation)45 sec on / 10 sec transition

• Mid Band Squat

https://youtube.com/shorts/xhbn8my6meo

• Mid Band Good…

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April 2026- Week 1 FULL BODY FLOW (Push • Pull • Lunge • Burpee) *Demo Videos attached

• Equipment: Dumbbells
• Format: 4 Blocks | 3 Rounds Each

• Perform exercises back-to-back

• Rest 45–60 sec after each round

Block 1: Lunge + Shoulder Push

3 Rounds:

1. DB Reverse Lunge (R/L) x 45 sec or x8/leg

https://youtube.com/shorts/bCLyXuPJulU

1. DB Alt Arnold Press x 45–60 sec…

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April Week 1-Upper Body Focus (Push, Pull, Chest, Tri, Back, Bi, Shoulders)* Video Demos Attached

Equipment:Dumbbells
Format: 4 blocks | 3-4 rounds each | 45-60 sec rest

Block 1: Chest + Pull- Core/Rotation

1. DB Floor Chest Press x 10

https://youtube.com/shorts/PDSRhQ4Z52g

1. DB Split Stance Single-Arm Low Row (R/L) x…

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ATLVets Community 👊

My name is Taylor Knight, and I’m honored to lead the Movement Pillar here at ATLVets.

I’m the founder of DT Corporate Wellness, where we help individuals and organizations improve their health, performance, and overall quality of life through fitness, nutrition, sustainable habits and community.

Movement has always been more…

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