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