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Awake & Evolve

Awake & Evolve: Cycle 1

The first cycle of Awake & Evolve workouts focuses on balancing the chakras and relieving stress and tension with gentle yoga stretches.

Awake & Evolve: Cycle 2

The second cycle of Awake & Evolve workouts focuses on using the breath, building upper body stamina, and fostering a habit of regular meditation.

Awake & Evolve: Cycle 3

The third cycle of Awake & Evolve workouts builds strength and endurance in the lower body, with brief meditations to calm the mind and relieve stress.

Awake & Evolve: Cycle 4

The fourth cycle of Awake and Evolve workouts focuses on energizing and lengthening the muscles to improve athletic performance, with a meditation component to improve concentration and mood

Awake & Evolve: Yoga Sequences - Cycle 1

Welcome to the new Awake & Evolve vinyasa yoga sequences. These yoga flows are intended to provide a blueprint for teachers and students of yoga.

Awake & Evolve: Yoga Sequences - Cycle 2

This cycle of yoga sequences is designed with athletes in mind. Each week's practice focuses on a different sport, with short flows for recovery and longer practices to go deeper into poses.

Beginner

Beginner Workout: Cycle 1

The first cycle of the beginner workout will focus on the basics of building a successful fitness program. Journey into a renewed healthy lifestyle as you develop a new fitness routine and have fun.

MMA & BJJ

BJJ & MMA Workouts: Cycle 1 (GPP)

This is a one-year program designed for combat athletes. The first cycle will focus on GPP in order to make you a better overall martial artist and prepare for competition.

BJJ & MMA Workouts: Cycle 2 (Cardio)

This is a one-year program designed for combat athletes. The second cycle focuses on cardio training in order to improve conditioning and stamina.

BJJ & MMA Workouts: Cycle 4 (Flexibility)

This is a one-year program designed for combat athletes. The fourth cycle focuses on flexibility training to improve mobility and enhance performance in the ring.

Bodyweight

Bodyweight Workout: Cycle 1

Don't let lack of exercise equipment stop you from getting strong. These bodyweight workouts require minimal equipment and the space of a yoga mat.

Bodyweight Workout: Cycle 10

The workouts in Cycle 10 will be twenty minutes or less, with plenty of time to focus on flexibility, agility, and recovery.

Bodyweight Workout: Cycle 2

No fancy gym equipment? No problem. The bodyweight workouts require only the space of a yoga mat. The next two 6-week cycles will focus on building up to a one-arm push up.

Bodyweight Workout: Cycle 3

No fancy gym equipment? No problem. The bodyweight workouts require only the space of a yoga mat. The third cycle continues to focus on building up to a one-arm push up.

Bodyweight Workout: Cycle 4

This short 4-week cycle will focus on endurance, agility, and recovery. All workouts in this cycle are 20 minutes or less to allow extra time for mobility and recovery work.

Bodyweight Workout: Cycle 5

This cycle of bodyweight workouts will focus on developing balance and strength with the use of one-limbed movements. 

Bodyweight Workout: Cycle 6

This cycle of bodyweight workouts will focus on developing core stability and functional strength using the addition of suspension training (TRX), parallettes and a 20/24 inch box.

Bodyweight Workout: Cycle 7

This cycle of the bodyweight workout will focus on holds, strength, and flexibility using arm balances, inversions, and deep flexibility work.

Bodyweight Workout: Cycle 8

This short cycle will focus on endurance, agility, and recovery. All workouts in this cycle will be 20 minutes or less allowing extra time for mobility and recovery work. 

Bodyweight Workout: Cycle 9

This twelve-week cycle of bodyweight workouts will focus on core stability and overall strength, in order to build a strong foundation for strict pull ups.
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