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:
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Level I- Beginner |
Level II- Intermediate |
Level III- Advanced |
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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:
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Exercise Selection and Order
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1- Foam Roll Upper/Mid-Back and T-Spine
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2- Foam Roll Lats
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3- Foam Roll Outer Hip/Thigh (Quad-Rectus/HF)
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4- Foam Roller Outer Hip/Thigh (ITB/TFL/VL)
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5- Softball Glute/Hip Rotators (Piriformis)
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6- Hip-Hamstring Stretch (L)
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7- Hip-Hamstring Stretch (R)
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8- Glute/Hip Rotator Stretch
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9- Chest/Lat Stretch
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10- Neck Stretch
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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.
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Order |
Exercise Variation |
Level I |
Level II |
Level III |
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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 |
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2 |
Sagittal Lunge |
Split Squat aka Static Lunge |
Reverse (back) Lunge |
Forward Lunge |
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3 |
Frontal/Transverse Lunge |
Lateral Squat |
Lateral Lunge |
Rotational Lunge |
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4 |
Stiff-Legged Deadlift (SLDL) |
2-Leg SLDL (aka Good Morning or Waiter’s bow) |
1-Leg SLDL with Reach |
1-Leg Asymmetrical SLDL |
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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.
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Order |
Exercise Variation |
Level I |
Level II |
Level III |
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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 |
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2 |
Mountain Climber Push-up Variation |
Push-up Hold |
Mountain Climber |
Mountain Climber + Push-up |
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3 |
Double-Lunge Variation- Reverse + Forward Lunge |
Split Squat aka Static Lunge |
Reverse (back) Lunge |
Double Lunge: Reverse + Forward Lunge |
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4 |
Prone Posterior Chain Hold |
Prone Posterior Chain Hold- T-Position |
Prone Posterior Chain Hold- W-Position |
Prone Posterior Chain Hold- Y-Position |
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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.
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Order |
Exercise Variation |
Level I |
Level II |
Level III |
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1 |
Kneeling Birddog Variation |
Kneeling Birddog- Raise Leg |
Kneeling Birddog- Raise Arm |
Kneeling Birddog- Raise Opposite Arm and Leg |
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2 |
Pledge Push-up Variation |
Push-up Hold |
Pledge Push-up Hold |
Pledge Push-up |
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3 |
Double-Lunge Variation- Lateral+ Cross-Under Lunge |
Lateral Squat |
Lateral Lunge |
Double Lunge: Lateral + Cross- Under Lunge |
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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 |
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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]