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 |
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 30 seconds of work and 30 seconds of rest for each exercise in the following 5-exercise total body circuit.
Order | Exercise Variation | Level I | Level II | Level III |
1 | Jumping Burpees Variation | Bodyweight Sumo | Burpees | Jumping Burpees- Progress from 2- Leg to 1-Leg |
2 | 1-Leg Push-up Variation | Push-up Hold | 1-Leg Push-up Hold | 1-Leg Push-up |
3 | Split Squat Jumps Variation | Split Squat | Drop Split Squat | Split Squat Jumps |
4 | Prone Posterior Chain Hold | Prone Posterior Chain Hold- T-Position | Prone Posterior Chain Hold- W-Position | Prone Posterior Chain Hold- Y-Position |
5 | Side Plank ABDuction Hold Variation | Short-Lever Side Plank Hold | Long-Lever Side Plank Hold | Side Plank ABDuction Hold (Top Leg Raise) |
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Month 2 Workout A Level 1
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Month 2 Workout A Level 2
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Month 2 Workout A Level 3
Workout B- 20 Minutes: Alternate between 30 seconds of work and 30 seconds of rest for each exercise in the following 5-exercise total body circuit.
Order | Exercise Variation | Level I | Level II | Level III |
1 | 1-Leg Back Plank Variation | 1-Leg Back Plank- Knees Bent, Hands on Floor | 1-Leg Back Plank- Legs Straight, Hands on Floor | 1-Leg Back Plank- Legs Straight, Forearms on Floor |
2 | Vertical Push-up Variation | Vertical Push-up Hold | Vertical Push-up | Feet-Elevated Vertical Push-up |
3 | Squat Jumps Variation | Explosive Squats | Drop Squats | Jump Squats |
4 | Prone Posterior Chain Hold | Prone Posterior Chain Hold- T-Position | Prone Posterior Chain Hold- W-Position | Prone Posterior Chain Hold- Y-Position |
5 | Side Plank ADDuction Hold Variation | Short-Lever Side Plank Hold | Long-Lever Side Plank Hold |
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Month 2 Workout B Level 1
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Month 2 Workout B Level 2
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Month 2 Workout B Level 3[/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]
