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GUIDELINES + INSTRUCTIONS + WORKOUTS

NOELLE TARR, CPT, NTP

coconutsandkettlebells.com
 
 © 2015 BY NOELLE TARR  
COCONUTS & KETTLEBELLS HOME WORKOUT GUIDE  
   
   
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BEFORE YOU BEGIN
Please get your physician’s approval before implementing this home workout plan. If
you have any medical condition or injury that contraindicates physical activity, you
must consult with your physician first.

Before implementing this plan, you must have a complete physical examination if you
are over 40 years old, overweight, sedentary, have high cholesterol, high blood
pressure, or diabetes, or if an immediately family member has been diagnosed with
heart disease.

Please be aware of your limits when it comes to fitness, and respect them. All forms of
exercise can pose some inherent risks. Do not take risks beyond your level of
experience, training and fitness. Don’t lift heavy weights if you are alone,
inexperienced, injured, or fatigued. If you experience any lightheadedness, dizziness,
or shortness of breath while exercising, stop the movement and consult a physician.

The content of Coconuts & Kettlebells either through this guide, the website, social
media platforms, or any other materials distributed by Coconuts & Kettlebells is
intended to provide helpful and informative material. It is not meant to diagnose or
treat disease of any kind.
 
The information presented herein has not been evaluated by the U.S. Food and Drug
Administration, and it is not intended to diagnose, treat, cure, or prevent any disease.
Full medical clearance from a licensed physician should be obtained before beginning
or modifying any diet, exercise, or lifestyle program.
 
If you’re experiencing an acute or chronic medically diagnosed condition, you must
maintain treatment as prescribed by your physician. In the case of medical diagnoses,
it is vital to work in concert with your physician to determine the best course of action.
The author claims no responsibility to any person or entity for any liability, loss, or
damage caused or alleged to be caused directly or indirectly as a result of the use,
application, or interpretation of the information presented herein.  
 

COPYRIGHT
This guide was written by Noelle Tarr for Coconuts & Kettlebells. All rights reserved.
Any content in this guide may not be republished distributed without written
permission of the author. Do not risk breaking international copyright infringement
laws. Fines start at $150,000 and include a possible prison sentence upon conviction.

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 CONTENTS

BEFORE YOU BEGIN 3

CONTENTS 4
MEET NOELLE 5
CREATING A WORKOUT PLAN 6
THE FRAMEWORK 6
THE DOSE 7
WORKOUT TYPE 7
WORKOUT FREQUENCY 9
MOBILITY 13
REST 14
MOTIVATION 15
HOME WORKOUT EQUIPMENT 17
TWO-WEEK WORKOUT PLAN 20
BASIC BIOMECHANICAL MOVEMENTS 21
MOBILITY EXERCISES 23
THE WORKOUTS 25
THE EXERCISES 38
FUTURE READING 47
MEET NOELLE
I’m Noelle – and as you’ve probably guessed, I have a thing for both coconuts and
kettlebells. But, while both of those are pretty fantastic, it’s not what gets me up in the
morning.

What does is my passion for serving people who desire to completely revolutionize
their relationship with health and fitness. I like to start conversations, initiate small
shifts, and empower people to totally ditch the one-size-fits-all diet mentality that
never works.

This is because I’ve been there, done that - and I’ve found a better way to approach
health and fitness that is sustainable and nourishing, and is driven by an attitude of
self-love instead of shame.

While I’ve made just about every mistake you could possibly make when pursuing
health, I wouldn’t change a thing. Experience has been my greatest teacher, and I am
right here, in this moment – with you, because of everything I’ve been through in life.
And because of that, I am forever grateful.

Looking for street cred? I’m a Nutritional Therapy Practitioner (NTP™), certified by the
Nutritional Therapy Association, and a National Strength and Conditioning Association
Certified Personal Trainer. I’m the author of this guide, the writer behind everything
you’ll find at coconutsandkettlebells.com, and I’m the voice behind the incredibly
entertaining and fast-growing health and fitness podcast, The Paleo Women Podcast. I
also host do-anywhere style workouts on Periscope, so if you’re not there – come join
me!

Thank you for letting me be a part of your life, and your journey. I can’t wait to see the
change we make together.

Noelle
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CREATING A WORKOUT PLAN
Before we dive into how to create a workout plan, I want you to know that I am
so glad you’re here. By simply downloading this guide, and actually opening it to
this page – you’ve completed the first, and one of the most difficult steps in the
process of committing to improve the health of your body.

And frankly, I can’t wait to spend time with you.

When I first got into fitness 12 years ago – like many people, I went to the gym,
and did the thing I thought was “working out.” I spent time on the elliptical or
treadmill to burn calories, and sometimes did the weight machines I saw other
people doing.

I had fallen into the trap of zombie fitness.

No – I wasn’t training for the zombie apocalypse, which is obviously a very real
thing, I had basically become completely unaware of my own desires and what
was best for my body, and instead – blindly followed what the masses were
doing.

Unfortunately, many people tend to associate fitness with what they see most
often, or what is popular at that moment. With the rise of corporate gyms in the
1980s, fitness quickly became synonymous with “going to the gym,” and doing
things on machines.

Now don’t get me wrong – I’m personally a huge fan of the gym, strength
training, and equipment, but I’m also a firm believer that fitness – or the state
of being physically fit, can be achieved with a variety of inputs both in and
outside of the gym. And above all else, it is best achieved following our
intuition, and pursuing what we enjoy.

In short, fitness is simply engaging with movement that is beneficial and

nourishing for us physically and mentally. Having this as our baseline will
remove much of the unnecessary struggle that typically accompanies creating
and maintaining a workout plan.

THE FRAMEWORK
First, it’s important to note, figuring out the best workout schedule for you is all
about focusing on you. It’s a little concept known as bioindividuality, and the
basic principle is this: Fitness should be individualized, and there is no one
fitness plan that works for everyone, all the time. In short, the type of workouts

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 you do, and the frequency at which you do them will depend on what you’re
comfortable with, your currently ability level, and your goals. As your fitness
improves, your workouts will mostly likely change to better suit your needs.

Similarly, the type and frequency of workouts you do might vary from week to
week to accommodate things like life stressors, sleep quality, and time
constraints. Even though workouts are typically a “good” stress on the body, in
the presence of excess stress, they can negatively impact the body. To create
the perfect marriage of consistency and flexibility, the objective is to have a
framework in place – but to tweak that framework based on your changing
needs.

THE DOSE
Let’s get this one right out of the way.

You do not need to push yourself excessively in workouts to build fitness and
strength. Furthermore, you do not need to workout for hours at a time to reap
health benefits. In fact, studies show when performed consistently, you can
gain significant improvements in both aerobic and anaerobic fitness from a 4-
minute interval training session.

In short, when engaging with fitness, you do not need to force fitness
adaptations. The truth of the matter is, you can’t really stop it.

People often struggle with getting into fitness or maintaining a fitness routine
because they do too much at once, push themselves to their limits, or believe
that unless they can workout for at least 30 minutes, it’s not worth it.

The truth is - exposing yourself to too “high” of a dose can lead to excess
muscle soreness, frustration, and lack of motivation. Eventually, it can also lead
to lack of progress or injury, which can stop progress altogether.

While there is absolutely a place for going hard and using maximal efforts,
always error on the side of “less is more” when creating a plan – especially as
you are just getting into fitness. Overtime, as you make adaptations, you can
reevaluate your plan and make slight increases to intensity and the length of
your workouts depending on your goals.

WORKOUT TYPE
Intentionally varying workouts not only builds fitness and facilitates balance, it
also helps to prevent injury and burnout, and can lead to improved functional

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and metabolic capacity.

So, what kind of workouts should you include in your routine? Here are the four
types of training you’ll find mentioned in this guide:

1.  FOUNDATIONAL: Foundational workouts are lower intensity workouts

that build endurance. Typically, they include biomechanical movements
that are foundational to building a healthy body. Examples include
walking, hiking, swimming, and climbing.

2.  STRENGTH: Strength workouts use resistance to induce muscular

contractions. These workouts build strength, and improve the functional
capacity of the body. Examples include body weight movements like
push-ups, or a movement with weights like the shoulder press using
dumbbells.

3.  CONDITIONING: Conditioning workouts are medium to high intensity

workouts that include structured patterns of work and rest periods.
Examples include sprinting, interval training, and metabolic conditioning
workouts that use functional movements.

4.  MOBILITY: Mobility workouts are movements or exercises that improve

range of motion and flexibility, which allow the body to perform
movement patterns without restriction. Examples include the deep
squat hold, or lower leg release on the foam roller.

The good news is – each workout you’ll find listed in the two-week plan
facilitates adaptations in more than one area, meaning the majority of the
workouts are a combination of more than one type of workout listed above.

For example, conditioning workouts will also improve mobility when performed
properly. This is because most of the workouts include what is often referred to
as functional movements, which are movements based on “real world”
biomechanics.

Two great examples of functional movements are the air squat and push-up.
Because both of these are multi-planar and multi-joint movements, they can be
used in conditioning workouts and strength workouts independently, and can
be used to build conditioning and strength in the same workout depending on
how quickly the movement is performed.

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WORKOUT FREQUENCY
Now that you have a basic understanding of the type of training you’ll see
prescribed in this guide, let’s look at how often you should be working out each
week, and how to vary workouts appropriately.

Because the frequency and intensity of workouts will vary greatly based on
your fitness level, I’ll be breaking down the recommendations based on the
following levels of experience:

LEVEL I: You haven’t worked out at all in last six months.

LEVEL II: You’ve been working out for eight months or less, and have
experience with low to medium intensity training.

LEVEL III: You have at least 8-12 months of experience training, and
have performed medium to high intensity workouts and strength
training.

LEVEL IV: You’ve been training for over a year, and have experience with
very high intensity workouts, and heavy strength training.

If you are unsure about your experience level, or feel like you are in between
two levels, please go with the less advanced experience level. It’s best to error
on the side of caution. You can always add more – but you can’t “undo” the
negative effects of doing too much, too fast.

SCHEDULING IN OTHER WORKOUTS

Before we move into specifics, please note - if you have other workouts you like
to do, like running, CrossFit, or yoga, you can absolutely continue to do them
while following the guidelines of this workout plan. If it’s a conditioning
workout, like CrossFit or a tough cycling workout, do it in place of one of the
conditioning workouts in this guide. If you do a strength workout, do it in place
of one of the strength workouts in this guide.

The following guidelines are merely a framework by which you can swap in
other activities you enjoy doing. Your workout plan will vary based on the other
activities you do, and the time you have each week. Many people chose to use
home workouts, like the ones in this guide, when they are short on time and
can’t leave the house. In short, use these guidelines and the workouts in this
guide as a resource to create a plan that works best for you.

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EXPERIENCE LEVEL I

MON TUES WED THUR FRI SAT SUN

BBM BBM BBM 20-60

session + session + session minute
10-30 10-30 walk
minute minute
walk walk

(Example week)

If you’re new to training, or haven’t worked out in the last six months, perform
each of the movements as described in the Basic Biomechanical
Movements (BBM) section 2-3 times a week. This will help “prime” your body
to build strength, and facilitate proper movement patterns.

In addition to completing the Basic Biomechanical Movements, you should

also include foundational training, which will allow you to expose your
body to foundational loads and build endurance 2-3 times a week. This can
be done on the same day as your BBM session, or on a different day. Examples
include walking or biking outdoors, hiking, or swimming. Follow this protocol
for 3-4 weeks total. If you need more time – please take it!

Once you feel comfortable with the movements, swap out one of BBM sessions
for one of the strength workouts in the guide using “Level II” modifications. Do
this for a week or two, and once you feel ready to try more, swap out another
BBM session for one of the strength workouts listed in the guide using the
“Level II” modifications. Do this until you are able to do 2-3 workouts per week
from the guide while maintaining your foundational training.

EXPERIENCE LEVEL II

MON TUES WED THUR FRI SAT SUN

Strength 30-60 Strength Condition 30-60

Workout minute Workout ing minute
+ 20-30 walk Workout walk or
minute hike
walk
(Example week)

If you have been working out for 1-8 months, you’ll want to complete 2-3
workouts from the guide per week using the “Level II” modifications. If
you’re unsure about your capabilities, start with two per week, and move up to

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 three after you’ve had time to adapt.

When starting with two workouts per week, choose two strength workouts.
When adding a third, add a conditioning workout.

Each week, you should also include foundational training that will allow
you to expose your body to foundational loads and build endurance 2-3
times a week. This can be done on the same day as your strength or
conditioning workouts, or on a different day. Examples include walking, hiking,
or swimming.

Once you feel comfortable doing three workouts per week using “Level II”
modifications, perform one strength workout per week without modifications.
Do this for two to three weeks, and once you feel ready to try more, perform
a second strength without modification each week. Do this until you are able to
do 2-3 workouts per week from the guide without modifications while
maintaining your foundational training.

EXPERIENCE LEVEL III

MON TUES WED THUR FRI SAT SUN

Strength Condition Strength 30-60 Condition

Workout ing Workout minute ing
+ 20-30 Workout + 20-30 walk Workout
minute minute
walk walk

(Example week)

If you’ve been working out for 8-12 months and have experience with medium
to high intensity training and strength training, you’ll want to perform 3-4
workouts per week from the guide. I recommend starting with two strength
workouts and one conditioning workout, and increasing to two conditioning
workouts when you want to workout four times per week.

Each week, you should also include foundational training that will allow
you to expose your body to foundational loads and build endurance 2-3
times a week. This can be done on the same day as your strength or
conditioning workouts, or on a different day. Examples include walking,
swimming, or hiking.

For some workouts, you may need to apply “Level II” modifications depending
on your current ability or how you’re feeling that day. Give yourself the
flexibility to adjust the intensity or time of the workout according to how you’re

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 feeling and the feedback your body is giving you.

You’ll also see that some complex movements have different modifications. For
example, the push-up has three separate modifications that you can do based
on your ability to perform the movement. Go with the modification that best
suits your needs, and check out the Basic Biomechanical Movements section
for ways to improve areas of weakness.

EXPERIENCE LEVEL IV
MON TUES WED THUR FRI SAT SUN

Strength Condition Strength Strength Condition 30-60

Workout ing Workout Workout ing minute
+ 20-30 Workout + + 20-30 Workout walk
minute Condition minute
walk ing walk
Workout

(Example week)

If you’ve been working out for over a year and have experience with very high
intensity training and heavy strength training, you’ll want to perform 4-6
workouts per week from the guide. I recommend shooting for three strength
workouts and two conditioning workouts per week, and increasing to three
conditioning workouts if you desire to perform six workouts per week.

To allow yourself more rest days and increase efficiency, you can combine
conditioning workouts with strength workouts 1-2 days per week depending on
your ability level. An example would be to combine a lower body sprint
workout, like running sprints, with a upper body strength workout.

Please note – you do not have to work up to completing six workouts per week
to build or maintain fitness long-term. This is simply a framework for what the
body can handle based on experience.

Each week, you should also include foundational training that will allow
you to expose your body to foundational loads and build endurance 2-3
times a week. This can be done on the same day as your strength or
conditioning workouts, or on a different day. Examples include walking,
swimming, or hiking.

For some workouts, you may need to apply “Level II” modifications depending
on your current ability level or how you’re feeling that day. Give yourself the
flexibility to adjust the intensity or time of the workout according to how you’re
feeling and the feedback your body is giving you.

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 You’ll also see that some complex movements have different modifications. For
example, the push-up has three separate modifications that you can do based
on your ability to perform the movement. Go with the modification that best
suits your needs, and check out the Basic Biomechanical Movements section
for ways to improve areas of weakness.

MOBILITY
While performing the workouts in this guide with proper form will improve
mobility, it’s incredibly important to work on mobility separate from your
workouts.
Now – when I talk about “working on mobility” – I
basically mean any activity, including stretching,
assisted movements, or myofascial release with a
tool like a foam roller, that will improve range of
motion, and facilitate proper movement patterns.

So – why is this so important? Working on specific

r
areas that lack appropriate mobility will allow you
to perform movements without restriction.
F oam Ro lle
For example, many people struggle with going to or below parallel when doing
a squat because they lack the appropriate mobility in their hips and ankles.
Regularly performing exercises that open up the hips, like the wall facing squat,
or using a foam roller to release tightness the calf will allow you to improve
your squat.

This will also improve your ability to perform movements in everyday life – like
when sitting down or picking things off the floor, and can greatly reduce pain
that may occur in the low back, knees, or hips as a result of compensation.

And yes – I go over both of the exercises mentioned above in the Mobility
Exercises section.

While I don’t go into depth about mobility work in this guide – I encourage you
to experiment with performing the mobility exercises I have listed a few times a
week. Some exercises, like those performed on a foam roller, are great to do on
a rest day or as part of a warm-up because they will help to release tightness
associated with muscle soreness, and improve blood flow.

Mobility exercises that require full range of motion of a joint, like wall facing
squats, are best done post-workout or after muscles have been appropriately
warmed up.

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REST
Rest is one of the most important aspects of a workout program because it
allows the body to adapt to the training it has been exposed to. In other words,
training doesn’t make you stronger – your rest does.

Without appropriate rest, muscle breakdown can exceed muscle building,

which can lead to overtraining, injury, and subsequently - a whole lot of
unhappiness.

When following a workout plan, in addition to planned rest, I recommend

scheduling unplanned rest to give yourself flexibility to take off when you’re
feeling overly fatigued or sore, or your body is experiencing excess stress from
other areas of life.

While unplanned rest is generally unplanned, the best way to implement

unplanned rest is to keep one workout each week as a “flex” day. Depending on
how your body is responding, you can swap a planned workout for a light
workout or rest day.

By including unplanned rest, it reinforces the fact that your workout plan is a
framework, and the deciding factor when it comes to workout frequency,
volume, and intensity is your body.

For many people, going “off” plan and taking down time is actually incredibly
hard to do. Most of us find comfort in having a schedule and keeping to a
routine, especially when improvements are happening, and goals are being
reached.

Additionally, the conventional fitness industry has made “skipping” a workout

seem like something we should feel shame or guilt for doing. Because of this,
many people perceive that their self-worth has a human being is intertwined
with their ability to maintain a workout plan. And if that’s you – I have incredibly
great news for you.

Your self-worth as a human being is not related to the workouts you perform.
Furthermore, you are not a “good” or “bad” person based on the workouts you
do or don’t do.

So – how do you know if unplanned rest is the right call? Here are five questions
I recommend asking yourself when assessing if you need more rest:

1.  Are you excessively sore? Experiencing muscle soreness or tightness that
inhibits proper mobility is a good sign your muscles aren’t ready to
experience additional stress.

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 2.  Do you have a nagging pain? The appearance of pain or a “twing” that
won’t resolve, especially in the back, knee, ankle, and foot, may indicate
excessive inflammation and the need for more time to repair.

3.  Do you feel weak or “off?” Decreased performance is one of the most
common signs of overtraining. When your warm-up weight starts to feel like
your max, or a 200m run feels like a mile – it’s a good sign that it’s time to
abandon ship.

4.  Feeling not that into it? Loss of interest, enthusiasm, and motivation for
performing workouts you genuinely enjoy doing typically means it’s time to
take a step back.

5.  Are you overly fatigued or drained? The cumulative effective of a couple
bad nights of sleep, a big project at work, and family drama can expose the
body to a high amount of stress in a short period of time. Adding a workout
into the equation will likely push the body to experience a demand it’s not
capable of managing appropriately.

If you’re relatively new to working out and have been training for a year or less,
always error on the side of more rest. As you become more experienced with
understanding how your body responds to fitness demands, you can
experiment to figure out when you should push it, and when you shouldn’t.

On days you choose to rest, I recommend doing some mobility work, light
stretching, or going for a walk in order to improve blood flow and relieve
muscle tightness, which will facilitate proper recovery. Some days, you may also
choose to do nothing more than work on sleep or spend time with family,
which is also entirely acceptable.

MOTIVATION
While there are many reason people struggle with staying motivated, people
often have a hard time sticking to a workout plan because they follow what
everyone else says is the “right” thing to do instead of exploring what is right for
them.

Fitness is simply engaging with movement that is beneficial and nourishing for
us physically and mentally. Removing any preconceived notions about what you
“should” be doing will allow you to explore what it is you enjoy, and what keeps
you engaged and wanting more.

For example, just because someone says working out first thing in the morning
is best does not mean it is the best thing for you. If working out midday or in

15
the evening is easier for you – do that. Figure out what works best for you, your
body, and your routine, and own it.

Likewise, it’s important to explore how you operate, and the ways in which you
respond to goals. While there are many people who are self-motivated and
don’t need external accountability, there are equally a large number of people
who need accountability from other people in order to make things happen.

If you know that you are much more likely to show up to a workout if you have
a friend or coach there to hold you accountable, then create that situation for
yourself. If you prefer to do workouts on your own, and like recording your
workouts in a notebook for accountability – make that a part of your routine.

Regardless of how you respond to accountability, before starting the workouts

in this guide, I’d like you to take 5 -10 minutes and write down these three
things on a piece of paper (preferably, a sticky note):

1.  THE “WHY” BEHIND YOUR MOTIVATION TO IMPROVE FITNESS

2.  ONE SHORT-TERM FITNESS GOAL (1-6 MONTHS)

3.  ONE LONG-TERM FITNESS GOAL (6-12 MONTHS)

Making both a short and long-term fitness goal will help you celebrate small
achievements as you work towards bigger ones. For example, your short-term
fitness goal may be to perform your first modified push-up in 6 weeks, while
your long term goal is to do 5 regular push-ups in 12 months.

Keep this sticky note on your mirror, or somewhere that you can access it
easily, like your wallet. Having it close by will allow you to review it when you
need a friendly reminder about why you’re pursuing fitness.

To help keep you excited, motivated, and connected with other

people following the workouts in this guide, I’ve created a
Coconuts & Kettlebells Workout Group on Facebook where you
can share your goals, home workouts, and get encouragement
from others. To join, click the icon on the right. You can access the
group on your desktop, or from the Facebook Groups App.
Want to send me your goals directly? Send me a tweet
(@CoconutsKettles) by clicking the logo.

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HOME WORKOUT EQUIPMENT
When working out from home, having a few simple fitness tools on hand will
help keep your body challenged, and your mind engaged.

While some of the workouts in this guide require no equipment, there are a few
workouts that will require certain tools based on your level of experience. The
good news is, most of the equipment is easy to find and relatively inexpensive,
and sometimes can be substituted for items around the house.

To help you know what to prioritize, I’ve listed the home workout equipment I
recommend based on the level you’ll be following when implementing the
workout plan. For example, if you’re starting with Level I, I recommend simply
investing in a couple resistance bands. As you become more experienced, you
can invest in additional home workout equipment to expand the type and
intensity of movements performed.

LEVEL I
RESISTANCE BANDS ($9 - $20 EACH)
Resistance bands are bands with elastic qualities that can
be used to build strength and improve stability. They come
in a variety of strengths and sizes, and can be easily
attached to stationary objects around the house.

Resistance band exercises are incredibly effective at

improving strength and stability because they apply
constant and controlled tension on muscles. I recommend
purchasing one 2–15 lb. band or one 5–35 lb. band for
upper body movements and one 10-50 lb. band or one
25-80 lb. band for lower body movements depending on
your ability.

LEVEL II
EXERCISE MAT ($7 - $30)
Although the purpose of an exercise mat is self-
explanatory, it’s a necessary part of building a home gym.
A quality and comfortable mat will allow you to perform
stretches, foam-rolling work, and other workout activities
on a variety of surfaces, including tile and wood flooring,
asphalt, or concrete.

17
 You can find a standard exercise mat at most big-box
retailers, sporting good stores, or online. If you want to
upgrade to a heavier duty mat to create a larger workout
space for yourself and protect your floors, I recommend a
cardio mat.

KETTLEBELL ($20 - $35)

A kettlebell is a big ol’ piece of cast iron formed into a ball
with a handle on it. Kettlebells are great to have because
they are beginner-friendly and cost-effective, and can be
used in a variety of ways to build strength, stamina, and
power.

If you’re new to kettlebells, I recommend going with a 15–

20 lb. kettlebell, and adding a 30–40 lb. kettlebell once
you become familiar with movements and want to
incorporate more challenging lower body exercises.

LEVEL III & IV

JUMP ROPE ($5 - $10)
A jump rope is a fantastic tool for improving conditioning
and coordination. Because it can be used for both aerobic
and anaerobic training, it’s great for warming up and
cooling down, and can be included in circuit training
workouts designed to keep your heart rate high.

Basic adjustable jump ropes can be found at most

sporting goods stores, or online.

DUMMBELLS ($30-$50 FOR TWO)

Dumbbells are weighted objects that can be held in each
hand to perform both strength and conditioning
movements depending on the weight and how fast the
movement is performed.

Dumbbells are incredibly useful because they allow for

near-maximal efforts, and work each arm individually to
build unilateral strength. Dumbbells can be found at most
sporting good stores, or you can purchase this adjustable
dumbbell set for more versatility.

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MOBILITY TOOLS
If you struggle with muscle tightness or soreness after workouts, or would like
to start targeting areas where you lack mobility, I highly recommend investing
in a few simple mobility tools. Of course, these tools are not an absolute must
when implementing a fitness routine, but they can make a huge difference in
your ability to recover and perform movements properly and pain-free.

FOAM ROLLER ($10 - $35)

Foam rollers are circular pieces of high-density foam that
allow you to do self massage and myofascial release to
both muscles and soft tissue. Using the weight of your
body, foam rolling can be used to increase blood flow and
loosen up tight muscles prior to activity, or work out
tightness and areas of pain or immobility post-workout.
It’s also a great tool for self-massaging the lower back,
and opening the thoracic spine.

I personally recommend The Grid because of the quality

and the construction of the foam. If you’re on a budget, I
recommend getting a simple high-density foam roller.

MASSAGE STICK ($19 - $40)

Much like foam rollers, massage sticks allow you to do
self massage and myofascial release to both muscles and
soft tissue. However, instead of using your body weight,
you apply pressure by manipulating the stick across a
muscle.

Massage sticks are great for working out “kinks” or

tightness in the neck, quads, calves, and IT band. I
recommend purchasing The Stick as it’s longer and allows
for greater motion and pressure. If you’re looking for
something basic, try The Muscle Roller.

19
TWO-WEEK WORKOUT PLAN
The workout plan in this guide is broken up into four sections. The first is the
Basic Biomechanical Movements. These movements are for building upper
and lower body strength and stability, and for those following Level I guidelines.

The second section is the Mobility Exercises. These exercises are great to do in
your warm-up and cool-down, and are great for improving upper and lower
body mobility and flexibility on rest days.

The third section is The Workouts. Here, you’ll find guidelines for making sure
you’re appropriately warmed up, as well as two weeks worth of strength and
conditioning workouts.

Because the type and frequency of workouts you perform will depend on the
your level of experience, I have provided 3 conditioning workouts, and 3
strength workouts for each week. Unless you are Level IV and will be
performing six workouts per week, this means you will be able to choose which
strength and/or conditioning workouts to complete based on your preference
and abilities.

Each workout can be implemented by all experience levels, and there are
modifications at the bottom of each workout.

The last section is the Exercises. This is where you’ll find a clear explanation of
how to perform each movement with photos. Each movement will have options
for modifications depending on your ability and strength.

Now, let’s have some fun.

20
BASIC BIOMECHANICAL MOVEMENTS
For best results, perform three sets of 8-10 repetitions of each movement listed in the basic
biomechanical movements section 2-3 times a week. Rest 1-2 minutes between each set.

ONE-ARM ROW
Secure an exercise band around a stable beam or
hook. Grab band and move back so that there is
appropriate tension in the band with the arm fully
extended. Start with feet slightly wider than shoulder
width apart and knees slightly bent. Engaging your
core, pull band towards you until your upper arm is
parallel with your body and you are able to achieve
full scapular retraction (shoulder blades pulled back
and down.) Return to start slowly, allowing for full
scapular protraction (shoulder blades glide around
your rib cage until you feel light stretch in upper
back.) Avoid rounding your shoulders or lower back,
or rotating your torso. Repeat desired number of
reps, and switch sides.

Note: Can also be performed seated.

ONE-ARM CHEST PRESS

Secure an exercise band around a stable beam or
hook. Start facing away from band with feet slightly
wider than shoulder width apart and knees slightly
bent. Hold band in a closed fist at about nipple level
with elbow pointed behind you, and move forward
until there is appropriate tension in the band.
Engaging your core, push band until your arm is fully
extended in front of you. Return to start slowly,
stopping just before your wrist is in line with your
body. Avoid rounding your shoulders or lower back,
or rotating your torso. Repeat desired number of
reps, and switch sides.

Note: Can also be performed seated.

TALL KNEELING PALLOF PRESS

Secure an exercise band around a stable beam or
hook. Grab the band and get into a kneeling position.
Be sure to position yourself far enough away so that
there is tension in the band throughout the
movement. Start with both hands wrapped around
the band, and in front of your chest. Press the band
away from the chest until arms are fully extended.
Keep hips and shoulders square, and engage your
glutes and core to keep your body stable. Pause in
the extended position, and return to start slow and
controlled. Repeat desired number of reps, and
switch sides.

21
BASIC BIOMECHANICAL MOVEMENTS
For best results, perform three sets of 8-10 repetitions of each movement listed in the basic
biomechanical movements section 2-3 times a week. Rest 1-2 minutes between each set.

ASSISTED SQUAT
Start with feet shoulder width apart and toes pointed
slightly out. Using a doorframe or stable platform like a
table for assistance, perform squat until your thighs are
parallel to floor. As you lower yourself down, pretend
like you are sitting in a chair. Shoot your hips back, keep
your chest up, and allow your knees to track over your
feet. To return to start, let go of assistance (if possible)
and push yourself up out of the squat, engaging your
glutes and powering through the hips. Avoid rounding
your shoulders or lower back.

Note: As you build strength, try to go into a “deep”

squat with assistance by going below parallel.

FORWARD LUNGE
Start with feet hip width apart. Take a large step
forward, keeping your chest up, core tight, and hips
facing forward. Lower your hips to the ground until
your trailing knee grazes the floor (if possible.) Return
to start by pushing back through the heel of the leading
leg and engaging your glutes. Perform movement slow
and controlled. Avoid rounding your shoulders or lower
back, and do not allow the knee of the leading leg to go
over the toe. Switch legs, and repeat as desired.

Note: If you are unable to perform full range of motion,

simple lower your hips as far as you can, and focus on
engaging your glutes when returning to start.

GLUTE BRIDGE
Lie on your back with knees bent and feet about hip
width apart. Lift your hips off the ground by driving
through your glutes. Press your heels into the ground
for added stability, and maintain a neutral spine.
Movement should come from the hips, not the low
back. After holding 1-2 seconds at the top, return back
to start slowly, keeping full control of the movement.

Avoid hyper-extending your lower back at the top of the

movement.

22
MOBILITY EXERCISES
WALL FACING SQUAT
Stand with feet shoulder width apart and toes pointed
slightly out about 3-4 inches away from a wall. Stretch
your arms above your head, resting your hands and
forearms on the wall for light support. Lower yourself
slowly into a squat, keeping your head and torso
upright so that they do not come in contact with the
wall. Focus on pushing your knees out and sitting back
into the squat. Return to start by pushing yourself up
out of the squat, focusing on driving through the hips
and engaging the glutes.

If you are unable to perform the squat to full depth,

simply go as low as you can without rocking backwards
or leaning onto the wall. As your strength and mobility
increases, continue to try to perform the squat to full
depth.

Advanced variation: Move your feet closer and closer

to the wall until you can perform a full depth squat with
your toes touching the wall.

LOWER LEG RELEASE

Sitting on the ground, place one leg on top of the foam
roller so that the foam roller is just below the belly of
the calf muscle. Cross the opposite leg overtop to apply
pressure. Using your torso and arms, slowly move your
body down so that the foam roller moves towards the
top of the calf muscle, and back down to start. While
doing so, rotate leg in and out, searching for areas of
tightness or sensitivity. If areas of tightness are found,
hold the foam roller directly on the area for 15-20
seconds. Lightly bend and extend your knee 3-4 times
to “roll out” the area after the tightness has released.
Repeat this exercise for opposite leg.

Once above has been completed, return to start

position with foam roller just beneath the belly of the
calf muscle. Slowly rotate the foot of the active leg four
circles to the left, four circles to the right, and flex and
point your foot four times. Repeat this exercises for
opposite leg.

23
MOBILITY EXERCISES
QUAD AND HIP RELEASE
Face down on the ground with the foam roller in the
middle of your thigh. Using your hands for balance, roll
your body up and down so that the foam roller moves
up to the top of the thigh, and down to the top of the
knee. If areas of tightness are found, hold the foam
roller directly on the area for 15-20 seconds.

For more targeted release, move your body to the edge

of the foam roller and bend the outside leg so that only
the opposite leg is on the foam roller. Moving up and
down, rotate leg in and out, searching for areas of
tightness or sensitivity. To target hip flexors, move your
body so the foam roller is at the top of your thigh. Using
your elbows for support, slowly move up and down,
and rotate your body so that your inner and outer thigh
moves on top of the foam roller. If areas of tightness
are found, hold the foam roller directly on the area for
15-20 seconds.

THORACIC ROLLING
The thoracic spin starts at the base of the neck, and
extends about 5 inches below the shoulder blades. To
perform, start lying face up with the foam roller at the
top of the thoracic spine, and slowly roll your body so
that the foam roller works its way down to the base of
the thoracic spine. While doing this, take deep breaths,
and on the exhale, let your shoulders drop closer to the
floor. Focus on relaxing your spine over the foam roller
so you can get mobility in the vertebral joints. Avoid
arching your back, or rolling past the top or base of the
thoracic spine.

Thoracic rolling not only helps to mobilize the thoracic

spine, it also helps to relieve pain associated with sitting
at a desk, and can prevent injury that can occur with
workouts and heavy lifting.

Note: This movement is not the most comfortable in

the beginning, and you most likely will not have great
mobility starting out. If you have pre-existing back
issues, it's best to do this with the help of a qualified
practitioner, like a physical therapist or chiropractor.

24
THE WORKOUTS
THE WARM-UP
Put simply, a warm-up primes the body for movement. By raising core
body temperature, increasing blood flow, and improving muscle flexibility
and mobility, you will be able to perform your best, and reduce risk of
experiencing injury.

For the first part of the warm-up, I recommend doing 5-10 minutes of
Dynamic Range of Motion (DROM) movements. I typically pick 3-4 upper
body, and 3-4 lower body DROM movements from this video example, and
perform each for 1-2 minutes. You can also include basic functional
movements like the air squats and walking lunges during this time.

For the second part of the warm-up, I recommend spending 3-4 minutes
actually performing the movements you’ll be doing in the workout. For
example, if you’re running intervals, you can run at a steady pace or do
running drills like high knees. If you’re doing a strength training workout,
you’ll want to perform a few repetitions of each prescribed movement,
building up to the weight you plan to use in the workout.

THE COOL-DOWN
A cool down helps return the body back to resting levels after activity. An
appropriate cool down is incredibly important, especially after vigorous
activity, because it prevents blood pressure from dropping too rapidly,
which can happen if blood is allowed to pool in extremities. It also helps
the removal of waste products from your muscles, such as lactic acid,
which can improve muscle function and recovery, mobility and flexibility.

To cool down, depending on the workout, I recommend performing low-

intensity movement like walking, walking lunges or deep squat holds, foam
rolling, and/or static stretching for at least 5-10 minutes. Finding the right
combination of activities will depend on the time and intensity of the
workout, and how you feel after the workout is complete.

25
BURPEE BRAWL
CONDITIONING
WORKOUT
DIRECTIONS  

Perform the workout as described below as fast as

good form allows. After resting 1 minute, perform
second round in reverse (Start with Burpee 9, Air
Squat 1). UNDER 15
MINUTES
 
THE WORKOUT

Burpee 1, Air Squat 9

Burpee 2, Air Squat 8
Burpee 3, Air Squat 7 NO
EQUIPEMENT
Burpee 4, Air Squat 6
NEEDED
Burpee 5, Air Squat 5
 
Burpee 6, Air Squat 4
Burpee 7, Air Squat 3
Burpee 8, Air Squat 2
Burpee 9, Air Squat 1

Rest 1 minute

LEVEL II MODIFICATIONS

Perform the workout as described as fast as good form

allows. Do not perform second round in reverse.

26
BUILD IT BACK
STRENGTH
WORKOUT
DIRECTIONS  

Perform the workout slow and controlled. When

performing each movement, think about squeezing
your glutes, and feel the tension in your abdominal
area.   UNDER 20
MINUTES
 
THE WORKOUT

4 Rounds:

8 Half Kneeling Pallof Press, Each Side EXERCISE BAND

10 Bird Dogs (1 rep = each side)
8 One-Arm Half Kneeling Row, Each Arm
10 Glute Bridges

LEVEL II MODIFICATIONS

Perform 3 rounds of the workout as described above.

27
KETTLEBELL KICKER
CONDITIONING
WORKOUT
DIRECTIONS  

Perform the workout as described below as fast as

good form allows.  

UNDER 15
MINUTES
THE WORKOUT  

5 Rounds:

5 Burpees
10 Kettlebell Swings KETTLEBELL
15 Air Squats  
20 Mountain Climbers (1 rep = each leg)

LEVEL II MODIFICATIONS

Perform 3 rounds of the workout above as fast as good

form allows. If you don’t have a kettlebell, substitute
kettlebell swings for star jumps.

28
PULL YOUR WEIGHT
STRENGTH
WORKOUT
DIRECTIONS  

Perform each movement controlled and with intention.

Prioritize proper form. Use a kettlebell or dumbbell for
the weighted movements. Rest if needed between each
set.   UNDER 25
MINUTES
 
THE WORKOUT

4 Rounds:
⠀⠀ ⠀ EXERCISE BAND
8 One-Arm Bent-Over Row, Each Arm DUMBBELLS
AND/OR
6 Push-ups KETTLEBELLS
8 Band Pull Apart
6 One-Arm Strict Press, Each Arm

3 Rounds:

:30 One-Arm Farmer Walk, Each Side

10 Plank Leg Lifts (1 rep = 1 leg)

LEVEL II MODIFICATIONS

Complete 3 rounds of first set, and 2 rounds of second set with a weight
that is within your capability. Modify movements as needed. If you don’t
have access to a kettlebell or dumbbell, use an item from around the
house like gallon water jug or tub with food or goods in it. See Exercises
section for how to hold weighted object properly.  

29
SWEET AND SPICY
CONDITIONING
WORKOUT
DIRECTIONS  

Complete workout using activity of choice, such as running,

biking, or swimming. You can also use non-impact machines
such as a stationary bike machine, Versaclimber, or C2
rower.
UNDER 20
Perform workout as fast as good form allows. Push yourself MINUTES
to go hard for each interval, but pace yourself so that you  
can maintain speed throughout the workout.  

THE WORKOUT

NO
3 minutes on, 2 minutes off EQUIPMENT
2 minutes on, 1 minute off NEEDED
1 minute on, 30 seconds off
30 seconds on, 30 seconds off
1 minute on, 30 seconds off
2 minutes on, 1 minute off
3 minutes on, 2 minutes off

LEVEL II MODIFICATIONS

Perform 5 intervals total, starting with 2 minutes on, 1

minute off, and ending with 2 minutes on, 1 minute off.
Use a steady pace throughout the workout. If you feel
comfortable doing so, push yourself to go “moderately”
hard. You should feel uncomfortable, but not
exhausted.

30
JUMP FOR JOY
STRENGTH
WORKOUT
DIRECTIONS  

Perform each movement controlled and with intention.

Prioritize proper form, and getting full range of motion
through each movement. Use a kettlebell or dumbbell for
weighted movements. Rest if needed between each set.   UNDER 30
MINUTES
 
THE WORKOUT

4 Rounds:
⠀⠀ ⠀
50 Jump Ropes (1 jump = 1 rep) EXERCISE BAND
DUMBBELLS
8 Goblet Squats AND/OR
8 Deadlifts KETTLEBELLS
10 Band Walks, Each Side

4 Rounds:

50 Jump Ropes (1 jump = 1 rep)

8 Push-ups
8 One-Arm Strict Press, Each Side
10 Half Kneeling Pallof Press, Each Side

LEVEL II MODIFICATIONS

Complete 3 rounds of each set. If you don’t have access to a kettlebell or

dumbbell, use an item from around the house like gallon water jug or tub
with food or goods in it. If you do not have a jump rope, complete the
movement just as you would if you had a rope in your hands. See
Exercises section for how to hold weighted object properly.  

31
THE BEAUTIFUL DECENT
CONDITIONING
WORKOUT
DIRECTIONS  

Complete workout using activity of choice, such as running,

biking, or swimming. You can also use non-impact machines
such as a stationary bike machine, Versaclimber, or C2
rower.
UNDER 25
Perform workout as fast as good form allows. Push yourself MINUTES
to go hard for each interval, but pace yourself so that you  
can increase speed as the interval times drop.  

THE WORKOUT

NO
2 Rounds: 2 minutes on, 2 minutes off EQUIPMENT
NEEDED
2 Rounds: 1.5 minute on, 1.5 minute off

2 Rounds: 1 minute on, 1 minute off

2 Rounds: 45 seconds on, 45 seconds off

2 Rounds: 30 seconds on, 30 seconds off

LEVEL II MODIFICATIONS

Perform one round of each interval listed in the

workout – five rounds total. Push yourself to go
“moderately” hard. You should feel uncomfortable, but
not exhausted.

32
GETTING TO THE CORE
STRENGTH
WORKOUT
DIRECTIONS  

Perform the workout slow and controlled. When performing

each movement, think about squeezing your glutes, and feel
the tension in your abdominal area.  
UNDER 20
MINUTES
 
THE WORKOUT

4 Rounds:

10 Plank Leg Lifts (1 rep = 1 leg) EXERCISE BAND

10 Glute Bridges
10 Half Kneeling Pallof Press, Each Side
10 Band Walks
:30 One-Arm Farmer Walk, Each Side

LEVEL II MODIFICATIONS

Perform 3 rounds of the workout as described above.

33
UP THE LADDER
CONDITIONING
WORKOUT
DIRECTIONS  

Find a stretch of space at least 20 yards in length. Put cones up

(or other marker) at the 5, 10, 15, and 20-yard mark. To perform
sprint, run to cone, tap ground with your hand, and run back to
start.
UNDER 25
Perform the workout as listed below as fast as good form allows. MINUTES
The goal is to perform each round in as little time as possible.    

THE WORKOUT

4 rounds: NO
EQUIPMENT
Run 5-yard Ladder Sprint NEEDED
5 Push-ups
Run 10-yard Ladder Sprint
10 Burpees
Run 15-yard Ladder Sprint
15 Air Squats
Run 20-yard Ladder Sprint
20 Walking Lunges (1 rep = 1 leg)

Rest 1 minute

LEVEL II MODIFICATIONS

Find a stretch of space at least 20 yards in length. Put

cones (or other marker) at the 5, 10, 15, and 20-yard
mark. To perform sprint, run to cone, tab ground with
your hand, and run back to start. Perform 2-3 rounds
of the workout, depending on your current ability, and
only move as fast as good form allows.

34
POWERFUL POSTERIOR
STRENGTH
WORKOUT
DIRECTIONS  

Perform each movement controlled and with intention.

Prioritize proper form. Use a kettlebell or dumbbell for
weighted movements. Rest if needed between each set.  
UNDER 20
MINUTES
 
THE WORKOUT

3 Rounds:
EXERCISE BAND
50 Jump Ropes (1 jump = 1 rep) DUMBBELLS
15 Kettlebell Swings AND/OR
KETTLEBELL

4 Rounds:
⠀⠀ ⠀
8 Goblet Squats
10 Deadlifts
8 Reverse Lunges (1 rep = each leg)
10 Calf Raises

LEVEL II MODIFICATIONS

Complete 2 rounds of the first set, and 3 rounds of the second set. If you
don’t have access to a kettlebell or dumbbell, use an item from around the
house like gallon water jug or a weighted object with a handle on it. See
Exercises section for how to hold weighted object properly. Substitute the
kettlebell swings for star jumps. If you do not have a jump rope, complete
the movement just as you would if you had a rope in your hands.

  35
THE FOREST FIRE
CONDITIONING
WORKOUT
DIRECTIONS  

Perform as many rounds as possible (AMRAP) of the

exercises listed in the workout in 15 minutes. Perform
workout as fast as good form allows. Use a kettlebell or
dumbbell for weighted movements.   15
MINUTES
 
THE WORKOUT

15-minute AMRAP:
⠀⠀ ⠀
5 Burpees DUMBBELLS
OR
6 Reverse Lunges (1 rep = each leg) KETTLEBELL
7 Goblet Squats
8 Bear Crawls (1 rep = each leg)
9 Mountain Climbers (1 rep = each leg)
10 Jump Ropes (1 jump = 1 rep)

LEVEL II MODIFICATIONS

Complete the workout above as a 10-minute AMRAP. Move at a steady

pace throughout the workout. If you do not have a jump rope, complete
the movement just as you would if you had a rope in your hands.
 

36
TOTAL BODY TANGO
STRENGTH
WORKOUT
DIRECTIONS  

Perform each set below using a work to rest ratio of 30 sec on, 30
sec off. During each 30 second “work” period, perform as many
repetitions as possible while using proper form. Rest if needed
between each set.
UNDER 25
To perform the workout, use a kettlebell or dumbbell that MINUTES
provides moderate resistance. The goal is to not drop the weight  
during each 30 sec “work” period for each exercise.  

THE WORKOUT

KETTLEBELL
3 Rounds (Lower Body Set):
AND/OR
DUMBBELLS
Goblet Squat
Deadlift
Reverse Lunge (:30 on, :30 off each leg)

3 Rounds (Upper Body Set):

One-Arm Bent-Over Row (:30 on, :30 off each arm)

Push-up
Band Pull Apart

LEVEL II MODIFICATIONS

If you don’t have access to a kettlebell or dumbbell, use

an item from around the house like gallon water jug, or
another heavy object with a handle on it. Rest as much
as needed before moving to second set. See Exercises
section for how to hold weighted object properly.

37
THE EXERCISES
LOWER BODY

AIR SQAUT
Stand with feet about shoulder width apart and toes
pointed slightly out. Lower your body into a squat by
shooting your hips back. Keep your torso upright, and
focus on lightly pushing your knees out and sitting back
into the squat. Return to start by pushing yourself up
out of the squat, focusing on driving through the hips
and engaging the glutes.

Modification: If you are unable to perform the squat to

full depth, simply go as low as you can comfortably. As
your strength and mobility increases, continue to try to
perform the squat to full depth.

BAND WALK
Place an exercise band under your feet, and grab the
opposite end with your hands. Rotate the band so
that the band makes an “X” between your hands and
your feet. Start with feet shoulder width apart.
Initiate the band walk by taking a large step sideways.
Bring the trailing leg back underneath your body
before initiating a second step. Keep knees slightly
bent while performing the movement, and think
about engaging your glutes, and keeping your
abdominal muscles tight.

BEAR CRAWL
Start on all fours with your torso parallel with the
ground. Initiate the bear crawl by reaching forward
with your right hand and left foot, and place them on
the ground. Continue the movement by reaching
forward with your left hand and right foot, and place
them on the ground. Do not round your shoulders or
lower back, and focus on keeping your butt low.

38
THE EXERCISES
BURPEE
Squat down and place both hands on the ground in
front of you. Jump both feet back into a plank
position, and lower your torso to the ground. Push
yourself up from the ground to return to a plank
position, and jump your feet back towards your
hands, making sure that your feet land slightly
outside of your hands. Jump strait up in the air, and
clap hands overhead.

Modification: Instead of jumping both feet back,

step your feet back one at a time before dropping
your torso to the ground. After pushing your body
back up into a plank position, step your feet back to
just outside of your hands one at a time.

CALF RAISE
Place balls of feet on edge of step. Allow heels to
drop below step so that foot is in a comfortable,
stretched position. Holding onto a railing or wall for
balance, raise heels so that they are fully elevated.
Focus on getting full range of motion through the
movement, and do not allow the ankles to rotate
inward or outward. Return to start by slowly lowering
the heels back below the step as far as range of
motion allows.

Advanced variation: Hold weight in one hand by

your side while performing the movement.

DEADLIFT
Stand with feet shoulder width apart. Bending at the
knees, pushing your butt back and keeping your
chest up, lower your body and grab the kettlebell on
the ground. Stand up by simultaneously extending
your knees and hips. Return to start by lowering the
kettlebell so that it lightly touches the ground, and
repeat. Focus on keeping a slight extension in your
back and maintaining that extension throughout the
movement to avoid rounding your lower back. Do not
let go of the handle in between repetitions.

Modification: If you can’t pick up the kettlebell

without your back rounding, put a box underneath
the kettlebell so that your required range of motion is
shortened.

39
THE EXERCISES
DEADLIFT (CONT.)
Dumbbell variation (Romanian deadlift): Stand
with feet shoulder width apart. Hold two dumbbells
with palms facing you at your side. Pushing your butt
back and hinging at the hips, lower the dumbbells
and allow them to track in front of your legs until you
feel a stretch in your hamstrings, or your back begins
to round. Keep only a slight bend in the knee. Stand
to return to start, and repeat as desired.

GOBLET SQUAT
Stand with feet slightly wider than shoulder width apart
and toes pointed slightly out. Hold a weight in front of
your chest. If using a kettlebell, grab it by the horns; if
using a dumbbell, hold it vertically with one of the
heads between your palms. Lower your body into a
squat by shooting your hips back. Keep your torso
upright, and focus on lightly pushing your knees out
and sitting back into the squat. Go as low as possibly
while maintaining proper form, and allow elbows to
brush against inside of knees. Return to start by
pushing yourself up out of the squat, focusing on
driving through the hips and engaging the glutes.

Modification: If you are unable to perform the squat to

full depth, simply go as low as you can comfortably. As
your strength and mobility increases, continue to try to
perform the squat to full depth.

KETTLEBELL SWING
Start with feet slightly wider than shoulder width
apart, and kettlebell 10-12 inches in front of you.
Keeping your butt high, chest up, and a slight bend in
the knee, reach down and grab the kettlebell. Hike
the kettlebell behind you while pushing your butt
back, continuing to keep your chest up. Once
kettlebell reaches its furthest “back” point, quickly
extend your hips, using the hips, glutes, and
hamstrings to swing the kettlebell up. The kettlebell
should “float” to just above shoulder height. Reverse
the movement by driving the kettlebell down by
pushing your butt back, and guiding the kettlebell
back between your legs. Repeat as needed, returning
kettlebell to the floor once reps are completed. Be
careful not to round your lower back or shoulders, or
swing the kettlebell up using your upper body.

40
THE EXERCISES
JUMP ROPE
Hold the rope's handles in each of your hands, and
step over the rope so that it sits behind your ankles.
Extend your hands about a foot away from your
body, bending at the elbow at a 45 degree angle.
Keeping your elbows in and initiating movement
from the wrists, swing the rope over your head,
jumping over it as it comes to your feet. Repeat as
desired.

No jump rope? Complete the movement just as you

would if you had a rope. Practice coordinating your
jump with the down phase of the rope.

MOUNTAIN CLIMBER

Place hands on the ground about shoulder width

apart. Get into a straight-arm plank position, keeping
your shoulders directly overtop of your hands. Lift
one knee up to your chest, and lightly tap your foot
on the ground. As you return your raised knee back
to start, quickly raise your opposite knee to your
chest. Repeat movement using continuous motion,
almost as if you were running in place.

STAR JUMP
Start with feet about shoulder width apart, and get
into a quarter squat position. From the squat,
explode straight up into the air, using your hips,
quads, and glutes to jump as high as possible. During
the jump, extend your hands up and out, and your
legs out. Land back on the ground on your midfoot,
and return to a quarter squat position to immediately
repeat the jump.

41
THE EXERCISES
REVERSE LUNGE
Stand tall with feet hip width apart. Hold a dumbbell
(or weighted object) in the racked position at
shoulder height, keeping your wrist stacked on top of
your forearm. Take a step back with the same leg as
arm holding the weight, lowering your hips to the
ground and keeping your chest up. Allow the knee to
lightly graze the ground. Avoid putting any pressure
on the knee, or bouncing off the ground at the
bottom. To return to start, pull your body up and
forward with the leading leg, and place your foot
back underneath your body. Focus on engaging your
glutes, and driving through the heel. Repeat on
opposite leg.

With kettlebell: Hold a kettlebell in the “racked”

position, with your palm facing in and hand in line
with your chest. Keep your chest up, and elbow
pointed down and slightly out. Use the same arm as
leg doing the lunge.

WALKING LUNGE
Stand tall with feet hip width apart. Take a step
forward with one leg, lowering your hips to the
ground. Keep your chest up. Allow the knee to lightly
graze the ground. Avoid putting any pressure on the
knee, or bouncing off the ground at the bottom. Pull
your body up and forward with your leading leg.
Focus on engaging your glutes, and driving through
the heel. Take a step forward with the opposite leg
and repeat.

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THE EXERCISES
UPPER BODY

BAND PULL APART

Begin with your hands directly out in front of you,
holding the band in each hand. Initiate the movement
by pulling the band apart until your hands are in line
with your body and the band touches your chest. While
performing the movement, focus on keeping your arms
parallel with the ground, elbows extended, and
shoulders down and back. Return to start slow and
controlled, pausing before moving into the next
repetition.

BENT OVER ROW (ONE ARM)

Start with feet shoulder width apart. Holding a

kettlebell or dumbbell by your side, shoot your hips
back and bend forward until you reach about a 45
degree angle. For balance, place the opposite hand
on your upper thigh. Pull the weight up towards your
chest until your elbow is slightly greater than parallel
with your body. Make sure to achieve full scapular
retraction at the top (shoulder blades pulled back
and down.) Return to start slowly, allowing for full
scapular protraction (shoulder blades glide around
your rib cage until you feel light stretch in upper
back.) Avoid rounding your shoulders or lower back
when controlling the movement. Repeat desired
number of reps, and switch sides.

PUSH-UP
Get into a straight-arm plank position, keeping your
hands about shoulder width apart, and shoulders
directly overtop of your hands. Keeping your core
tight, lower your body to the floor until your chest
lightly grazes the ground. Keep your elbows at a 45
degree angle throughout the movement, and retract
your shoulder blades (bring them together) at the
bottom. Push your body back up into an extended
plank position, getting full protraction of shoulder
blades at the top (pull them apart.) Focus on moving
your entire body as one unit throughout the
movement.

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THE EXERCISES
PUSH-UP (CONT.)
Modification #1: If you are unable to do a push-up,
place your knees on the ground and perform the
movement as described above.

Modification #2: If you are unable to perform a

knee push-up, stand facing a wall with your toes
touching the wall. Put your hands on the wall so that
your thumbs are just below your chest. Keeping your
hands on the wall, step away so that your arms are
fully extended. Lower your body towards the wall,
keeping your elbows in and your core tight. Retract
your shoulder blades (bring them together) at the
bottom. Push your body away from the wall, getting
full protraction of shoulder blades at the top (pull
them apart.) Focus on moving your entire body as
one unit throughout the movement.

STRICT PRESS (ONE ARM)

Hold a kettlebell in the “racked” position, with your
palm facing in and hand in line with your chest. Keep
your elbow pointed down and slightly out. Tightening
your core, lift the kettlebell over your head, rotating
your palm forward at the top. Keep your shoulder
blades pulled together throughout the movement,
and fully extend your elbow at the top. Do not bend
at the hips or knees to power the weight up. Return
the kettlebell slowly to the racked position. Repeat
desired number of reps, and switch sides.

Dumbbell variation: Hold a dumbbell in the racked

position at shoulder height, keeping your wrist
stacked on top of your forearm. Tightening your core,
press the dumbbell overhead, keeping your palm
facing you. Keep your shoulder blades pulled
together throughout the movement, and your
forearm underneath your wrist. Do not bend at the
hips or knees to power the weight up. Return the
dumbbell slowly to the racked position. Repeat
desired number of reps, and switch sides.

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THE EXERCISES
CORE

BIRD DOG
Get on all fours, with hands underneath the
shoulders, and knees underneath the hips. Keeping
your back, neck, and head in a straight line, raise your
right arm and left leg until they are in line with your
torso. Hold for one second, and return arm and leg to
the ground. Perform same movement with opposite
arm and leg, and repeat desired number of reps.
Focus on keeping your body stable throughout the
movement, and your core tight.

FARMER’S WALK (ONE ARM)

Hold a kettlebell or dumbbell at your side. Standing

tall, walk forward, keeping your hips and shoulders
square. Do not let the weight rest on your thigh while
you walk. To turn around, set the weight down, turn
around, and pick the weight back up with the same
arm. Perform for desired time, and repeat with
opposite arm.

GLUTE BRIDGE
Lie on your back with knees bent and feet about hip-
width apart. Lift your hips off the ground by driving
through your glutes. Press your heels into the ground
for added stability, and maintain a neutral spine.
Movement should come from the hips, not the low
back. After holding 1-2 seconds at the top, return back
to start slowly, keeping full control of the movement.

Avoid hyper-extending your lower back at the top of the

movement.

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THE EXERCISES
HALF KNEELING ROW (ONE ARM)
Secure an exercise band around a stable beam or
hook. Grab the exercise band with the left hand, and
get into a half kneeling position with the right leg up,
and the left leg kneeling on the floor. Be sure to
position yourself far enough away so that there is
tension in the band with your arm fully extended. Pull
the band towards your chest until your upper arm is
slightly greater than parallel with your body, getting
full scapular retraction (shoulder blades pulled back
and down) at the top of the movement. Return to
start slow and controlled, allowing for full scapular
protraction (shoulder blades glide around your rib
cage until you feel light stretch in upper back.)
Performed desired number of reps, and switch sides.

TALL KNEELING PALLOF PRESS

Secure an exercise band around a stable beam or
hook. Grab the band and move away from the beam
so that there is an appropriate amount of tension in
the band. Get into a kneeling position, with the band
coming from your left side. Hold band with both
hands in front of your chest. Press the band away
from your chest until arms are fully extended. Keep
hips and shoulders square. Focus on engaging your
glutes and keeping your abdominal muscles tight.
Pause in the extended position, and return to start
slow and controlled. Repeat desired number of reps,
and switch to right side.

PLANK LEG LIFT

Get into a plank position, with elbows directly under
your shoulders. Maintaining a tight core and
engaging your glutes, lift one leg off the floor. Pause
at the top, and lower the leg back to the floor slow
and controlled. Repeat on opposite leg.

46
FUTURE READING

20 Post-Workout Real Why You Should Skip Caffeine

Foods Post-Workout

How to Know When to An Open Letter to Women Who

Take a Rest Day (or Week) Say “I Just Want My Body Back”

Why I Don’t Want Six Pack 8 Mistakes I Made When

Abs Trying to Change My Body

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