Joel Regis
- Feb 7, 2020
- 8 min read

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

For Time:

16 alt. Single Arm DB Snatches (10-15)

6 Burpees

16 Goblet Squats (10-15)

5 Burpees

16 DB Cleans (10-15)

4 Burpees

03/24/2020

4 Rounds of:

8 ea. Staggered Stance Single Arm Bent Over Row @3113

12 Neutral Grip Floor Press (20) @3113

Rest 1:00 Between Sets

3 Rounds of:

8 ea. Banded Woodchoppers

:30 Downward Dog Shoulder Taps

:20 Hollow Hold

03/25/2020

Rest Day

3/26/2020

5 Rounds:

10 Thrusters

10 Alt. Single Arm Snatch (8-20)

Rest :30-:45

3 Rounds:

12 Dead bugs

3x :15 Side Plank on ea. Side

3/27/2020

Rest Day

3/28/2020

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

:30 big 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)

3/29/2020

Rest Day

Week 8

3/30/2020

5 sets of:

6 Tempo Dumbbell Deadlift (20-30#) @5113

Rest 1:00 between sets

4 Rounds of:

3 Dumbbell Cleans (10-20)

6 Thrusters

20 alt. Step-ups

3/31/2020

5 sets of:

6 ea. Staggered Stance Single Arm Bent Over Row (20-30) @4113

15 Neutral Grip DB Floor Press (20)

Rest 1:00 Between Sets

5 Rounds of:

5 Push jerks (10-20)

5 Burpees

10 banded pull-aparts

4/1/2020

Rest Day

4/2/2020

12 minute AMRAP of:

5 Goblet Pause Squats (3 second pause)

12 Dead Bugs

5 Thrusters (10-15)

12 Tall Kneeling Overhead Press

4/3/2020

Rest Day

4/4/2020

5 Rounds of:

12 Glute Bridges

12 Bent-over Dumbbell Reverse Flies

10 ea. Step-ups (Leave step-up leg on top of box or stair through all 10 reps)

:15 ea. Side Plank

6 Dumbbell Cleans

4/5/2020

Rest Day

Week 9

4/6/2020

6 sets of:

4 Tempo Dumbbell Deadlift (AHAP - As Heavy As Possible) @5113

Rest :30

12 Alt. Step-ups

Rest :45

4 Rounds of:

6 Dumbbell Clean and Press (10-20)

8 ea. Split Squats

4/7/2020

6 sets of:

4 ea. Staggered Stance Single Arm Bent Over Row (AHAP) @4113

8 ea. Thread the Needle

Rest 1:00

5 Rounds of:

10 Hollow Rocks

3 ea. Renegade Rows (10)

12 DB Overhead Press (15-25)

10 Glute Bridge Floor Press (15-25)

4/8/2020

Rest Day

4/9/2020

3 Rounds of:

5 Squats

:20 Wall Sit

Rest :30

3 Burpees

12 Weighted Alt. Step-ups (10)

3 Dumbbell Clean and Press (10)

12 Weighted Alt. Step-ups (10)

3 Burpees

12 Weighted Alt. Step-ups (10)

3 Thrusters (10)

12 Weighted Alt. Step-ups (10)

3 Rounds of:

:45 plank

5 pushups

:30 rest

4/10/2020

Rest Day

4/11/2020

5 Rounds of:

8 ea. Single Arm Sit-ups

:30 Downward Dog Shoulder Taps

:20 Hollow Hold

12 Tall Kneeling Overhead Press

12 Neutral Grip DB Floor Press (15)

4/12/2020

Rest Day

Week 10

4/13/2020

4 sets of:

10 Goblet Squats

12 Weighted Alt. Step-ups (10)

30 Glute Bridges

3 Rounds of:

8 Bent-over DB Rows (15)

8 Bent-over Reverse DB Flies (5)

8 DB Front Raises (5)

4/14/2020

12 ea. Tall Kneeling Single Arm OH press (10-15)

:15 Left Side Plank

12 Dumbbell Upright Rows (10-15)

:15 Right Side Plank

Rest :45

8 ea. Tall Kneeling Single Arm OH curl & press (10-15)

20 Alt. Bird Dogs

20 alt. Downward Dog Shoulder Taps

Rest :30

:30 Hollow Hold

20 Deadlifts (10)

:30 Plank

Rest :45

7 Burpees

10 ea. Pallof Press

7 ea. One Arm Sit-ups

Rest :45

7 Burpees

10 ea. Banded Woodchoppers (low to high)

7 ea. One Arm Sit-ups

Rest :45

:30 Hollow Hold

20 Mountain Climbers

:30 Plank

4/15/2020

Rest Day

4/16/2020

5 Rounds of:

12 Goblet Squats (15/30#)

12 Alternating Reverse Lunges

12 Dead Bugs

5 Burpees

4/17/2020

Rest Day

4/18/2020

3 Rounds of:

20 ea. direction KB Around The World

12 ea. Single Arm DB snatch

20 Squats

4/19/2020

Rest Day

End of Second 5 Week Cycle

Warmup 1

3 Rounds of:

10 Glute Bridges

10 Bent Over Reverse Dumbbell Flies

20 alt. Step-ups

30m Dumbbell Overhead Carry

:20 Hollow Hold

Warmup 2

3 Rounds of:

10 ea. Fire Hydrants

10 ea. Thread the Needle

20 alt. Bird Dogs

15 Banded Good Mornings

:15 ea. Side Plank

Warmup 3

3 Rounds of:

:45 Downward Dog Hold

15 Squats

12 Tall Kneeling Overhead Press

:30 Wall Sit

15 Dead Bugs

Week 11

4/20/2020

4 sets of:

10 Front Rack Dumbbell Squats

10 Bent Over Dumbbell Rows

Rest :45 between sets

4 Rounds of:

12 alt. Goblet Cossack Squat

10 Zottman Curls

:30 Goblet Wall Sit

8 ea. Single Arm sit-up

4/21/2020

4 Sets of:

10 Dumbbell Deadlifts

10 Floor Press

4 Rounds of:

8 ea. Single leg Deadlift

20 High Plank Shoulder Taps

20 alt. Single Arm Dumbbell Snatch

20 Banded Flies

4/22/2020

Rest Day

4/23/2020

5 Rounds of:

10 ea. Pallof Press

10 KB/DB Swings

20m ea. Cross body DB Carry

5 Burpee Goblet Squat

:30 ea. Single Leg High Plank

4/24/2020

Rest Day

4/25/2020

10 min EMOM of:

4 DB Clean and Press

12 Mountain Climbers

4 Rounds of:

12 Weighted Glute Bridge

10 ea. Banded Wood Choppers (Low to High)

15 Cat Camels

4/26/2020

Rest Day

Week 12

4/27/2020

15 min AMRAP of:

8 ea. Weighted Step-ups

20 High Plank Shoulder Taps

:30 Wall Sit

40m DB OH Carry

12 Dead Bugs

4/28/2020

3 Rounds of:

10 ea. Pallof Press

8 ea. Single Arm Sit-up

12 alt. Windmills

20 alt. Lying Oblique Knee Tucks

15:00 fast walk/jog

4/29/2020

Rest Day

4/30/2020

Every other minute for 10 minutes:

10 ea. Single Arm DB Snatch

3 x :05 Bottom of Push-up Hold

3 Rounds of:

20 KB/DB Swings

5 x :05 Bent-over Row Concentric Hold

5 Burpees

5/1/2020

Rest Day

5/2/2020

3 Rounds of:

5 ea. Fire Hydrant/Bulldog Circuit

:30 ea. Direction Big Arm Circles

10 Cat Camels

12 alt. Reverse Lunges

10 Downward Dog to High Plank

5 sets of:

2:00 Stair Climb

1:00 rest

5/3/2020

Rest Day

Week 13

5/4/2020

5 sets of:

8 ea. Single Arm DB Front Rack Squats (15)

8 ea. Single Arm Bent Over Dumbbell Rows (15)

Rest :45 between sets

4 Rounds of:

20 Walking Lunges

12 Curl & Press (15)

:30 Goblet Wall Sit (10)

10 ea. Banded Woodchoppers (Low to High)

5/5/2020

5 Sets of:

8 KB Deadlifts (45)

8 Pushups

4 Rounds of:

8 ea. Single leg Deadlift

20 Alt. Bird Dogs

10 KB Swings (30-45)

20 Banded Flies

5/6/2020

Rest Day

5/7/2020

3 Rounds of:

20m ea. Single Arm Farmer Carry (30-45)

5 Burpees

Rest :30

8 ea. Single Arm Snatches

8 ea. Half Kneeling Pallof Press

For Time:

20 Lying Knee Tucks

16 alt. Single Arm Sit-ups

Rest :30

:20 Flutter Kicks

:20 Hollow Hold

5/8/2020

Rest Day

5/9/2020

20 min EMOM:

2 Pushups

5 Squats

5 DB/KB Swings

5/10/2020

Rest Day

Week 14

5/11/2020

5 Rounds of:

20 alt. Step-ups

:15 Dead Hang

10 DB Overhead Press

30m DB OH Carry

12 Dead Bugs

5/12/2020

15:00 fast walk/jog

3 Rounds of:

10 ea. Half Kneeling Pallof Press

8 ea. Single Arm Sit-up

12 ea. Banded Wood Choppers

:30 Hollow Hold

5/13/2020

Rest Day

5/14/2020

6 Rounds of:

3 x :07 Bottom of Push-up Hold

20 KB/DB Swings

5 x :05 Bent-over Row Concentric Hold

5 Burpees

5/15/2020

Rest Day

5/16/2020

3 Rounds of:

5 ea. Fire Hydrant/Bulldog Circuit

:30 Dead Hang

10 Cat Camels

20 alt. Windmills

10 Downward Dog to High Plank

6 sets of:

1:30 Stair Climb

:45 rest

5/17/2020

Rest Day

Week 15

5/18/2020

6 sets of:

6 Goblet Squats (30-45)

6 ea. Single Arm Bent Over Dumbbell Rows (30-45)

Rest 1:00 between sets

4 Rounds of:

12 ea. Split Squats

:15 ea. Single Leg Plank

:30 Goblet Wall Sit (10)

10 alt. Single Arm Sit-ups

5/19/2020

6 Sets of:

6 KB Deadlifts (45)

6 Pushups

4 Rounds of:

8 ea. Single Arm Snatches

20 alt. Shoulder taps

10 KB Swings (30-45)

15 Tempo Banded Flies @3131

5/20/2020

Rest Day

5/21/2020

3 rounds of:

3 DB Deadlifts (15-30)

3 ea. Single Arm Clean & Press (15-30)

3 ea Single Arm Thrusters (15-30)

3 x :20Weighted Hollow Hold

20 Mountain Climbers

5 x :15 Dead Hang

30 Mountain Climbers

5/22/2020

Rest Day

5/23/2020

5 Rounds of:

8 ea. Tall Kneeling Single Arm OH DB Press (10-20)

5 Burpees

3 Rounds of:

5 x :10 Bent over Reverse Fly Hold (no weights)

12 Alternating Pike Leg Lift

8 Banded Bent Over Row w/ Concentric hold

5/24/2020

Rest Day

Week 16

5/25/2020

4 Rounds of:

50m DB Overhead High Knee March

10 ea. Split Squat

16 High Plank Shoulder Taps

:30 Wall sit

5/26/2020

3 Rounds of:

8 ea. Bodyweight Windmill

8 ea. Tall kneeling DB Low to High wood chop

:20 Weighted Hollow Hold (5-10)

3 Rounds of:

14 Prisoner Lateral High Knees

2:00 Walk

14 Prisoner Squats

2:00 Walk

5/27/2020

Rest Day

5/28/2020

8 Rounds of:

:30 Stair climb

:30 Rest

3 Rounds of:

12 Good Mornings

40m DB Front Rack Carry

12 alt. Single Arm DB Snatch

5/29/2020

Rest Day

5/30/2020

3 Rounds of:

10 Arm Circles each direction

:30 Banded tricep Stretch

:30 Seal Stretch

3 High Plank to Downward Dog

15:00 Walk

5/31/2020

Rest Day

Week 17

6/1/2020

8 Sets of:

4 Goblet Squats (35-45)

4 Single Arm Bent-over Rows (30-45)

1:30 Rest Between Sets

3 Rounds of:

20 Glute Bridges

12 ea. Split Squats

:45 Rest

12 Reverse DB Flies

6/2/2020

8 Sets of:

4 Tempo KB Deadlifts @4111 (45)

4 Pushups

3 Rounds of:

:15 Dead Hang

20 alt. Shoulder taps

12 Alt. Single Arm Snatches

20 alt. Step-ups

6/3/2020

Rest Day

Start Moving

Recent Posts