The workouts are to be done on the days you don’t come to class. You should be doing at least 2 home workouts every week, more if you miss class
Each routine (both pre-workout and metabolic workout) provides completely customized exercise progressions to best match your current fitness level. Please reference the chart below to assess your current fitness level:
Level I- Beginner | Level II- Intermediate | Level III- Advanced |
If you are 30+ lbs ABOVE your ideal body weight OR If you are 10-20 lbs ABOVE your ideal body weight AND you have NOT worked out consistently in the last 3 months (if ever) | If you are 10-20 lbs ABOVE your ideal body weight AND you have been working out consistently for the last 3 months or more OR If you are within +/- 5 lbs of your ideal body weight AND you have NOT worked out consistently in the last 3 months (if ever) | If you are within +/- 5 lbs of your ideal body weight AND you have been working out consistently for the last 3 months or more |
All Workouts should start with the following circuit:
Exercise Selection and Order |
1- Foam Roll Upper/Mid-Back and T-Spine |
2- Foam Roll Lats |
3- Foam Roll Outer Hip/Thigh (Quad-Rectus/HF) |
4- Foam Roller Outer Hip/Thigh (ITB/TFL/VL) |
5- Softball Glute/Hip Rotators (Piriformis) |
6- Hip-Hamstring Stretch (L) |
7- Hip-Hamstring Stretch (R) |
8- Glute/Hip Rotator Stretch |
9- Chest/Lat Stretch |
10- Neck Stretch |
Make sure you get the 3′ long 6″ diameter roller
Pre-Workout Routine- 5-Minute Warm-up: Alternate between 50 seconds of work and 10 seconds of rest for each exercise in the following 5-minute warm-up circuit.
Order | Exercise Variation | Level I | Level II | Level III |
1 | Squat | Squat to Stand AKA Bootstrapper If you can’t grab your toes hold on to something heavy on the floor | Squat to Stand + Extension | Squat to Stand + Extension- Rotation |
2 | Sagittal Lunge | Split Squat aka Static Lunge | Reverse (back) Lunge | Forward Lunge |
3 | Frontal/Transverse Lunge | Lateral Squat | Lateral Lunge | Rotational Lunge |
4 | Stiff-Legged Deadlift (SLDL) | 2-Leg SLDL (aka Good Morning or Waiter’s bow) | 1-Leg SLDL with Reach | 1-Leg Asymmetrical SLDL |
5 | Push-up | Calf-Hamstring Push-up Hold | Calf-Hamstring Push-up+ |
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Pre-Workout Level 1
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PreWorkout Level 2
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PreWorkout Level 3
Equipment-Free Metabolic Workouts
Workout A- 20 Minutes: Alternate between 50 seconds of work and 10 seconds of rest for each exercise in the following 5-exercise total body circuit.
Order | Exercise Variation | Level I | Level II | Level III |
1 | Back Plank Variation | Back Plank- Knees Bent, Hands on Floor | Back Plank- Legs Straight, Hands on Floor | Back Plank- Legs Straight, Forearms on Floor |
2 | Mountain Climber Push-up Variation | Push-up Hold | Mountain Climber | Mountain Climber + Push-up |
3 | Double-Lunge Variation- Reverse + Forward Lunge | Split Squat aka Static Lunge | Reverse (back) Lunge | Double Lunge: Reverse + Forward Lunge |
4 | Prone Posterior Chain Hold | Prone Posterior Chain Hold- T-Position | Prone Posterior Chain Hold- W-Position | Prone Posterior Chain Hold- Y-Position |
5 | Front Plank to Push-up Transfer Variation | Progress from Push-up Hold to Front Plank Hold | Front Plank Hold to Push-up Hold Transfer | Front Plank Hold to Push-up Transfer |
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Month 1 Workout A Level 1
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Month 1 Workout A Level 2
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Month 1 Workout A Level 3
Equipment-Free Metabolic Workouts
Workout B- 20 Minutes: Alternate between 50 seconds of work and 10 seconds of rest for each exercise in the following 5-exercise total body circuit.
Order | Exercise Variation | Level I | Level II | Level III |
1 | Kneeling Birddog Variation | Kneeling Birddog- Raise Leg | Kneeling Birddog- Raise Arm | Kneeling Birddog- Raise Opposite Arm and Leg |
2 | Pledge Push-up Variation | Push-up Hold | Pledge Push-up Hold | Pledge Push-up |
3 | Double-Lunge Variation- Lateral+ Cross-Under Lunge | Lateral Squat | Lateral Lunge | Double Lunge: Lateral + Cross- Under Lunge |
4 | Bodyweight Push-up Position Rows | Bodyweight Push- up Position Rows- Slow Speed | Bodyweight Push-up Position Rows- Medium Speed | Bodyweight Push-up Position Rows- Fast Speed |
5 | Side Plank to Push-up Transfer Variation | Progress from Short-Lever to Long-Lever Side Plank Hold | Side Plank Hold to Push-up Hold Transfer | Side Plank Hold to Push-up Transfer |
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Month 2 Workout B Level 1
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Month 1 Workout B Level 2
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Month 1 Workout B Level 3[/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]
