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