Start Moving

Updated: Jun 27, 2020

WARMUP ROUTINES


Upper Body

3 rounds:

10 Downward Dog to Plank

20 Alternating Thread the Needle

20 Tall Kneeling Overhead Dumbbell Press (5/12#)


Lower Body

3 Rounds:

15 Squats

10 each side Fire Hydrant Hip Circles

12 Alternating Cossack Squats


Full Body Warmup

3 Rounds of:

12 Glute Bridges

20 Alternating Bird Dogs

8 ea. Seated Single Arm Cuban Press

:20 Hollow Hold

:15 ea. Side Plank




Week 1



02/10/2020


4 Rounds of:

12 Goblet Squats (15/30#)

12 Alternating Reverse Lunges

12 Dead Bugs

5 Burpees

*Substitute Dead Bugs with V-ups for more difficulty



02/11/2020

4 Rounds:

8 Dumbbell Overhead Press (10-20#)

8 Bent-over Rows (15-30#)

1:00 Rest between sets

3 Rounds:

6 Pushups

30m each Single Arm Farmer Carry (15-40#)

6 each Single Arm Sit-ups (0-10#)



02/12/2020

Rest Day



02/13/2020

For Time:

30 Goblet Squats (8-20#)

30 Dumbbell Deadlifts (15-30#)

30 Dumbbell Overhead Press (15-30#)

30 Burpees

30 Dead Bugs

*Substitute Dead Bugs with V-ups for more of a challenge



02/14/2020

Rest Day



02/15/2020

3 rounds:

10 Downward Dog to Plank

20 Alternating Thread the Needle

20 Tall Kneeling Overhead Dumbbell Press (5/12#)


3 Rounds:

15 Squats

10 each side Fire Hydrant Hip Circles

12 Alternating Cossack Squats



02/16/2020

Rest Day



Week 2



02/17/2020

5 rounds;

12 Goblet Squats (8-20#)

12 Dumbbell Swings (10-25#)


3 rounds:

8 Dumbbell Deadlifts (10-25)

14 Alternating Reverse Lunges

15 Lying Knee Tucks



02/18/2020

4 rounds:

5 Pushups

10 Alternating Single Arm Overhead Dumbbell Press (8-20#)


For Time:

40m Dumbbell Front Rack carry (15-30#)

10 Burpees

40m Dumbbell Overhead Carry (15-30#)

10 Burpees

80m Dumbbell Farmer Carry (15-30#)

10 Burpees



02/19/2020

Rest Day



02/20/2020

3 Rounds:

3 Thrusters (8-20)

6 Alt. Single Arm Snatch (8-20)

9 Deadlifts (8-20)

*try not to set the weights down through all 3 rounds


Rest 1:30 then:


3 Rounds:

3 Thrusters (8-20)

6 Alt. Single Arm Snatch (8-20)

9 Deadlifts (8-20)

*try not to set the weights down through all 3 rounds



02/21/2020

Rest Day



02/22/2020

4 Rounds:

1:00 Dumbbell Front Rack High Knees march(10/20#)

Rest :20

:30 Burpees

Rest :20

:30 Handstand hold

Rest :20

2:00 Row

2:00 rest between rounds

* No rower? Use the treadmill instead



02/23/2020

Rest Day




Week 3



02/24/2020

4 Sets

8 Dumbbell Squat (10-20)

12 Reverse Lunge

Rest 1:30


3 Rounds:

6 Dumbbell Cleans (8-15)

9 Deadbugs

9 Kettlebell Swings (10-20)



02/25/2020

4 sets of:

4x8 Overhead Press (8-15)

:30 Dead Hang

Rest 1:00 between sets


10 Minute EMOM of:

3 Pushups

8 Alternating Step-ups

3 Hanging Knee Tucks




02/26/2020

Rest Day




02/27/2020

12 Minute AMRAP of:

8 Kettlebell Swings

8 ea. Single Leg Deadlifts

8 ea. Single arm sit-ups

:30 Downward Dog




02/28/2020

Rest Day




02/29/2020

4 Rounds of:

12 Glute Bridges

20 Alternating Bird Dogs

8 ea. Seated External Shoulder Rotations

:20 Hollow Hold

:15 ea. Side Plank




03/01/2020

Rest Day



Week 4



03/02/2020

5 sets of:

5 Dumbbell Squats (15-25)

3 ea. Single Leg Glute Bridges

1:00 rest between sets


For Time:

12 Dumbbell Deadlifts

16 Alternating Cossack Squats

20 Dead Bugs

40m ea. Single Arm Farmer Carry

12 Dumbbell Deadlifts

16 Alternating Cossack Squats




03/03/2020

5 sets of:

5 Overhead Press (15-30)

5 ea. Single Arm Bent Over rows (20-40)


4 Rounds of:

5 Burpees

12 Downward Dog Shoulder taps

8 ea. Woodchoppers



03/04/2020

Rest Day


03/05/2020

3 Rounds

12 Thrusters (5-15)

12 ea. Reverse Lunges

12 Lying Leg Lifts

Rest 1:00


30 Glute Bridges


For Time:

30m Overhead Carry (5-15)

40m Front Rack Carry (10-15)

50m Farmer Carry (15)



03/06/2020

Rest day



03/07/2020

3 Rounds of:

16 Shoulder Taps

12 Alternating Single Leg Deadlifts

10 Hollow Knee Tucks

:15 Side Plank

12 Bent Over Reverse Flies



03/08/2020

Rest Day



Week 5


03/09/2020

5 Rounds of:

5 Thrusters (15-25)

5 Deadlifts (15-25)

5 Pushups


3 Rounds:

6 Burpees

30m each Single Arm Farmer Carry (20-40#)

6 each Single Arm Sit-ups (2-10#)



03/10/2020

For Time:

50 Squats

40 Dead Bugs

30 Reverse lunges

20 Kettlebell Swings

10 ea. One arm Sit-ups

20 Kettlebell Swings

30 Glute Bridges

40 Dead Bugs


03/11/2020

Rest Day



03/12/2020


5 Rounds of:

12 Goblet Squats (15-25#)

12 Alternating Reverse Lunges

12 Dead Bugs

5 Burpees


03/13/2020

Rest Day



03/14/2020

3 rounds:

10 Downward Dog to Plank

20 Alternating Thread the Needle

20 Tall Kneeling Overhead Dumbbell Press (5/12#)


3 Rounds:

15 Squats

10 each side Fire Hydrant Hip Circles

12 Alternating Cossack Squats



03/15/2020

Rest Day




Great work! You've reached the end of our first 5 week cycle. We've focused mostly on building strength in the squat position and overhead press, while improving cardio function, and core strength.

The next 5 week cycle will have a new focus on hip-hinging movements like the deadlift, and snatch, strengthening the push-up position, all while continuing to improve cardio ability, and core strength.

Here are the NEW WARMUPS for the next cycle:

Lower Body Warmup:

1 Round of:

10 Glute Bridges

10 Narrow Stance Glute Bridges

10 Wide Stance Glute Bridges

5 ea. Single Leg Glute Bridges

3 Rounds of:

8 ea. Tempo Step Downs @3111

15 Squats

12 ea. Single Leg Hip Rotations

:45 Downward Dog Hold

Upper Body Warmup:

:30 arm circles each direction

2 x :30-:45 Hollow Hold

3 Rounds of:

10 Cuban Press (5)

5 Tempo Pushup @3111

10 Dumbbell Reverse Flies (5)

Full Body Warmup:

3 Rounds of:

6 ea. Half Kneeling Overhead Press (10)

:30 ea. Single Arm Front Rack Carry (20-30)

10 Kettlebell Swings (10-20)

8 ea. Split Squats

10 Fire Hydrant Circles each direction



Week 6



03/16/2020

4 rounds of:

12 Dumbbell Deadlift (15-25#)

5 ea. Single Leg Deadlift

Rest 1:00 between sets

5 Rounds of:

8 ea. direction KB Around The World

6 ea. Single Arm DB snatch

8 Squats





03/17/2020

4 Rounds of:

12 ea. Staggered Stance Single Arm Bent Over Row (15-25#)

:45 Plank

Rest :45 Between Sets

3 Rounds of:

8 Burpees

30m DB overhead carry

15 Bent Over Reverse Flies

15 Neutral Grip Floor Press


03/18/2020

Rest Day


03/19/2020

For Time:

5 Tempo Goblet Squat @3311

20 alt. Step-ups

:30 Rest

5 Tempo Goblet Squat @3311

20 DB Cleans

:30 Rest

5 Tempo Goblet Squat @3311

20 Dumbbell Swings

3 Rounds of:

:20 Hollow Hold

20 Mountain Climbers

4 ea. One Arm Sit-up



03/20/2020

Rest Day



03/21/2020

10 of ea. W’s, I’s, T’s

9-6-3 reps of:

Pushups

Burpees

3 Rounds:

20 Overhead Press (10-15)

20 Lying knee Tucks

10 ea. Pallof Press


03/22/2020

Rest Day



Week 7



03/23/2020

4 rounds of:

8 Tempo Dumbbell Deadlift (15-25#) @3113

8 ea. Split Squats

Rest 1:00 between sets