Getting Started with the Beginner Workouts

If you are just starting out and are unfamiliar with the movements included in this cycle, please refer to the instructional videos included and make sure you understand the techniques involved and have access to the proper equipment and space.

Tracking your progress is invaluable in achieving the results you desire. It will aid you on your journey and help you make sure you’re using a load that is challenging enough to help you improve, but not so challenging that you’re risking burnout or injury.

The program is designed to be performed three times a week. Monday, Wednesday, Friday would be ideal.It will help to build strength, improve coordination and flexibility, and also improve anaerobic endurance.

The total number of sets and/or reps will generally get smaller as the program moves forward, meaning it is designed to transition from strength-endurance focused to pure strength over the twelve week period.

Week 2

1. Movement Prep: Consider this the passive warm up. Lots of soft tissue stuff that incorporates foam rollers and/or roller stick tools to break up adhesions and bring some blood flow to the muscles.

2. Activation: The part of the workout that fires up the vestibular system. These drills are excellent for motor control and coordination.

• Crocodile breathing x10 breaths
• Creeping X-lift practice with a ball on your back

3. Intensification: During this phase of the workout, you will perform a “core-focused” drill that promotes developing total body tension for short, intense bursts. Your core temperature will rise and you will be ready for skill building.

• Farmer hold with DB, plate, or KB 3x :10
• Rotational stability plank x10 per side, :02 hold

4. Skill Building: This is the strength training portion of the session. It is referred to as skill building because an emphasis is put on the quality of the reps, not the quantity. There are typically two groups of three exercises. Perform each group of three as a circuit, one after the other. Rotate through the number of sets prescribed, then move on to the second group of three exercises before continuing to the next section of the workout.

Monday: 2X15 reps each

Friday: 3X10 reps each

• Pushup
• KB deadlift
• ½ kneeling hip flexor stretch with dowel x10
• KB goblet squat (level 1)
• DB bent-over row
• Side-lying windmill on foam roller

5. Metabolic Conditioning: Here you will improve your anaerobic fitness levels by performing a high intensity interval session for approximately five minutes. Overall time is kept to five minutes, with the work and rest ratios becoming more challenging as your fitness improves.

Monday: speed squats, 6 rounds of work :15, rest :30

Wednesday:18-23 minutes of walking/jogging at 6/10 intensity level

Friday: speed squats, 7 rounds of work :15, rest :30

6. Cool Down: During the cool down, you will perform similar drills to the “Activation” section, except here they will function as total body resets. The drills included will help to bring down the heart rate gradually as well as recirculate blood after a high intensity finisher.

• Cross crawls x10
• Segmental rolls x3
• Rocking x10
• Foam roll as needed

Feel free to include any extra stretching and/or foam rolling you feel is needed after completing this section. Make sure to eat some kind of protein rich food/shake within 30-60 minutes to accelerate your recovery.

If it is your desire to participate in this program, make it a point to stick with it for its entirety, without mixing and matching workouts from other training programs. Make use of the tracking tool provided. It will be invaluable in keeping tabs on your progress.

The post Beginner Workout: Cycle 5, Week 2 appeared first on Breaking Muscle.

Day 1

Foam roll

Warm up: 

• Cross Crawl: Lie on your back, touch elbow to opposite kneecap. 10x each side
• Rocking: Rock your butt back towards heels, but don’t let your back round. x10
• Easy Rolls: Roll from your back to your belly, and your belly to your back using just your arms, or just your legs. Lie like Superman with arms stretched overhead, lead with your eyes. If you’re using your arms, shut the lower body off, and vice versa.
• Crocodile Breath: Lie face down, forehead on the backs of your hands, breathe in through the nose, and push all of the air down in to your belly. Exhale all of your breath out through your mouth.

With each inhale, feel your belly push in to the ground. Have a friend put their fingertips on the sides of your belly to make sure it is expanding laterally. If you catch yourself breathing in to your chest during workouts – i.e. your shoulders are rising and falling as you breathe – go back to your crocodile breath to fix it.

Workout:

Turkish get up w/shoe: 3 each side (3/3)

Balance the sole of your shoe on the top of your fist. No thumbs touching the shoe! That’s cheating. Your goal is to go from lying to standing and back to lying without dropping the shoe. No trying weights until you’ve grooved this to the point you can do it your sleep.

Circuit 1: 2 rounds

• 15 X Bodyweight squats
• 15 X Pushups
• 15 X Rocking + Scapular Wallslide

Circuit 2: 2 rounds

• Kettlebell swing 15 sets of 1 rep
• 15 X Plank x15s Tighten everything! Make fists, squeeze your arms, armpits, abs, butt, thighs.
• 15 X Hip flexor stretch

To cool down, repeat the warm up.

Day 2

Foam roll

Warm up:

Repeat day 1 warm up

Workout:

• Swing practice: 15 sets of 1 rep
• 5 minute walk/jog/bike (walk/bike briskly or jog slowly, or mix a bit of both)

To cool down, repeat the warm up.

Day 3

Foam roll

Warm up:

Repeat day 1 warm up

Workout:

• Shoe get up 3/3

Circuit 1: 3 rounds

• 10 X Bodyweight squat (try light kettlebell held at chest on last set)
• 10 X Pushups
• 10 X Rocking + Wallslides

Circuit 2: 3 rounds

• KB swings (10 sets of 1 rep)
• 10 X Plank 10s
• 10 X Hip flexor stretch+stick windmill

To cool down, repeat the warm up.

Click on the number below that corresponds to the week of training you’re in.

Week 2

Day 1

Foam roll

Warm up: 

• Cross Crawl: Lie on your back, touch elbow to opposite kneecap. 10x each side
• Rocking: Rock your butt back towards heels, but don’t let your back round. x10
• Easy Rolls: Roll from your back to your belly, and your belly to your back using just your arms, or just your legs. Lie like Superman with arms stretched overhead, lead with your eyes. If you’re using your arms, shut the lower body off, and vice versa.
• Crocodile Breath: Lie face down, forehead on the backs of your hands, breathe in through the nose, and push all of the air down in to your belly. Exhale all of your breath out through your mouth.

With each inhale, feel your belly push in to the ground. Have a friend put their fingertips on the sides of your belly to make sure it is expanding laterally. If you catch yourself breathing in to your chest during workouts – i.e. your shoulders are rising and falling as you breathe – go back to your crocodile breath to fix it.

Workout:

Turkish get up w/shoe: 3 each side (3/3)

Balance the sole of your shoe on the top of your fist. No thumbs touching the shoe! That’s cheating. Your goal is to go from lying to standing and back to lying without dropping the shoe. No trying weights until you’ve grooved this to the point you can do it your sleep.

Circuit 1: 2 rounds

• 15 X Bodyweight squats
• 15 X Pushups
• 15 X Rocking + Scapular Wallslide

Circuit 2: 2 rounds

• Kettlebell swing 15 sets of 1 rep
• 15 X Plank x15s Tighten everything! Make fists, squeeze your arms, armpits, abs, butt, thighs.
• 15 X Hip flexor stretch

To cool down, repeat the warm up.

Day 2

Foam roll

Warm up:

Repeat day 1 warm up

Workout:

• Swing practice: 15 sets of 1 rep
• 5 minute walk/jog/bike (walk/bike briskly or jog slowly, or mix a bit of both)

To cool down, repeat the warm up.

Day 3

Foam roll

Warm up:

Repeat day 1 warm up

Workout:

• Shoe get up 3/3

Circuit 1: 3 rounds

• 10 X Bodyweight squat (try light kettlebell held at chest on last set)
• 10 X Pushups
• 10 X Rocking + Wallslides

Circuit 2: 3 rounds

• KB swings (10 sets of 1 rep)
• 10 X Plank 10s
• 10 X Hip flexor stretch+stick windmill

To cool down, repeat the warm up.

Click on the number below that corresponds to the week of training you’re in.

Week 3

Day 1

• Movement Prep: Thoracic extensions over foam roller; Foam roll/stick work on thighs, IT bands, calves, and shins
• Activation: Cross Crawl x10 each; Segmental Rolls x3 each
• Intensification: Farmer Hold with DB/Plate/KB 3x10s; Rotational Stability Plank x10ea side (2 sec. hold)
• Skill Building: Two circuits of three exercises, performed in order with no rest between movements, unless necessary.

Circuit 1:

• Double KB clean
• Goblet grip reverse lunge
• Half-kneeling hip flexor stretch with dowel X10

Circuit 2:

• Goblet squat (level 1)
• Bent over row with KB
• Hitchhiker X10

Metabolic Conditioning: Speed Squats in place: 4 rounds of 20 seconds work, 40 seconds recovery (4×20:40)

Cool Down: Cross Crawls x10ea, Segmental Rolls x3ea, Rocking x10, Foam roll as needed

Day 2

• Movement Prep: Thoracic extensions over foam roller; Foam roll/stick work on thighs, IT bands, calves, and shins
• Activation: Cross Crawl x10 each; Segmental Rolls x3 each
• Intensification: Kettlebell Rack Walk for time (3x10sec ea)
• Skill Building: Two circuits of three exercises, performed in order with no rest between movements, unless necessary.

Circuit 1:

• KB single-leg deadlift (weight in both hands)
• Harstyle push up (modify if needed)
• Rocking X10 + KB halos X5

Circuit 2:

• KB goblet squat (level 1)
• Rotational stability plank X10.side, 2 second hold
• Hitchhiker X10 + hip flexor stretch with dowel X10

Metabolic Conditioning: Crawling (knees off ground if possible) (4×20:40)

Cool Down: Cross Crawls x10ea; Segmental Rolls x3ea; Rocking x10; Foamroll as needed

Click here to download the excel tracking sheet for weeks one through four.

Day 3

Click on the number below that corresponds to the week of training you’re in.

Week 4

Day 1

• Movement Prep: Thoracic extensions over foam roller; Foam roll/stick work on thighs, IT bands, calves, and shins
• Activation: Cross Crawl x10 each; Segmental Rolls x3 each
• Intensification: Kettlebell Rack Walk for time (3x10sec ea)
• Skill Building: Two circuits of three exercises, performed in order with no rest between movements, unless necessary.

Circuit 1:

• KB single-leg deadlift (weight in both hands)
• Harstyle push up (modify if needed)
• Rocking X10 + KB halos X5

Circuit 2:

• KB goblet squat (level 1)
• Rotational stability plank X10.side, 2 second hold
• Hitchhiker X10 + hip flexor stretch with dowel X10

Metabolic Conditioning: Crawling (knees off ground if possible) (5X20:40)

Cool Down: Cross Crawls x10ea; Segmental Rolls x3ea; Rocking x10; Foamroll as needed

Day 2

• Movement Prep: Thoracic extensions over foam roller; Foam roll/stick work on thighs, IT bands, calves, and shins
• Activation: Cross Crawl x10 each; Segmental Rolls x3 each
• Intensification: Farmer Hold with DB/Plate/KB 3x10s; Rotational Stability Plank x10ea side (2 sec. hold)
• Skill Building: Two circuits of three exercises, performed in order with no rest between movements, unless necessary.

Circuit 1:

• Double KB clean
• Goblet grip reverse lunge
• Half-kneeling hip flexor stretch with dowel X10

Circuit 2:

• Goblet squat (level 1)
• Bent over row with KB
• Hitchhiker X10

Metabolic Conditioning: Speed Squats in place: 5 rounds of 30 seconds work, 30 seconds recovery (5X30:30)

Cool Down: Cross Crawls x10ea, Segmental Rolls x3ea, Rocking x10, Foam roll as needed

Day 3

• Movement Prep: Thoracic extensions over foam roller; Foam roll/stick work on thighs, IT bands, calves, and shins
• Activation: Cross Crawl x10 each; Segmental Rolls x3 each
• Intensification: Kettlebell Rack Walk for time (3x10sec ea)
• Skill Building: Two circuits of three exercises, performed in order with no rest between movements, unless necessary.

Circuit 1:

• KB single-leg deadlift (weight in both hands)
• Harstyle push up (modify if needed)
• Rocking X10 + KB halos X5

Circuit 2:

• KB goblet squat (level 1)
• Rotational stability plank X10.side, 2 second hold
• Hitchhiker X10 + hip flexor stretch with dowel X10

Metabolic Conditioning: Crawling (knees off ground if possible) (5X20:40)

Cool Down: Cross Crawls x10ea; Segmental Rolls x3ea; Rocking x10; Foamroll as needed

Click on the number below that corresponds to the week of training you’re in.

Week 5

Day 1

• Movement Prep: thoracic extensions over foam roller; Foam roll/stick work on thighs, IT bands, calves, and shins
• Activation: cross crawl x10 each, segmental rolls x3 each
• Intensification: farmer carry with DB/Plate/KB 3x10s
• Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

Circuit 1:

• KB inside-out clean
• Ipsilateral reverse lunge, KB on the same side as front leg
• Half-kneeling hip flexor stretch with dowel X10

Circuit 2:

• Goblet squat (level 2)
• Alternating bent over row with KB, hold both KBs the whole time
• Hitchhiker X10

Metabolic Conditioning: 10 KB swings on the minute for 10 minutes

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

Day 2

• Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
• Activation: cross crawl x10 each, segmental rolls x3 each
• Intensification: KB bottoms-up rack walk (3x10sec per side)
• Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

Circuit 1:

• KB ipsilateral single-leg deadlift (weight is on the same side as working leg)
• Resisted harstyle push up
• Rocking X10 + KB halos X5

Circuit 2:

• KB goblet squat (level 2)
• KB renegade row, 10 reps per side, complete one side then the other
• Hitchhiker X10 + hip flexor stretch with dowel X10

Metabolic Conditioning: sprinting/spin bike/elliptical (4×15:30)

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

Day 3

• Movement Prep: thoracic extensions over foam roller; Foam roll/stick work on thighs, IT bands, calves, and shins
• Activation: cross crawl x10 each, segmental rolls x3 each
• Intensification: farmer carry with DB/Plate/KB 3x10s
• Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

Circuit 1:

• KB inside-out clean
• Ipsilateral reverse lunge, KB on the same side as front leg
• Half-kneeling hip flexor stretch with dowel X10

Circuit 2:

• Goblet squat (level 2)
• Alternating bent over row with KB, hold both KBs the whole time
• Hitchhiker X10

Metabolic Conditioning: 10 KB swings on the minute for 10 minutes

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

Click on the number below that corresponds to the week of training you’re in.

Week 6

Day 1

• Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
• Activation: cross crawl x10 each, segmental rolls x3 each
• Intensification: KB bottoms-up rack walk (3x10sec per side)
• Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

Circuit 1:

• KB ipsilateral single-leg deadlift (weight is on the same side as working leg)
• Resisted harstyle push up
• Rocking X10 + KB halos X5

Circuit 2:

• KB goblet squat (level 2)
• KB renegade row, 10 reps per side, complete one side then the other
• Hitchhiker X10 + hip flexor stretch with dowel X10

Metabolic Conditioning: sprinting/spin bike/elliptical (4×15:30)

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

Day 2

• Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
• Activation: cross crawl x10 each, segmental rolls x3 each
• Intensification: farmer carry with DB/Plate/KB 3x10s
• Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

Circuit 1:

• KB inside-out clean
• Ipsilateral reverse lunge, KB on the same side as front leg
• Half-kneeling hip flexor stretch with dowel X10

Circuit 2:

• Goblet squat (level 2)
• Alternating ent over row with KB, hold both KBs the whole time
• Hitchhiker X10

Metabolic Conditioning: 12 KB swings on the minute for 10 minutes

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

Day 3

Click on the number below that corresponds to the week of training you’re in.

Week 7

Day 1

• Movement Prep: thoracic extensions over foam roller; Foam roll/stick work on thighs, IT bands, calves, and shins
• Activation: cross crawl x10 each, segmental rolls x3 each
• Intensification: farmer carry with DB/Plate/KB 3x10s
• Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

Circuit 1:

• KB inside-out clean
• Ipsilateral reverse lunge, KB on the same side as front leg
• Half-kneeling hip flexor stretch with dowel X10

Circuit 2:

• Goblet squat (level 2)
• Alternating bent over row with KB, hold both KBs the whole time
• Hitchhiker X10

Metabolic Conditioning: 13 KB swings on the minute for 5 minutes

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

Day 2

Day 3

• Movement Prep: thoracic extensions over foam roller; Foam roll/stick work on thighs, IT bands, calves, and shins
• Activation: cross crawl x10 each, segmental rolls x3 each
• Intensification: farmer carry with DB/Plate/KB 3x10s
• Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

Circuit 1:

• KB inside-out clean
• Ipsilateral reverse lunge, KB on the same side as front leg
• Half-kneeling hip flexor stretch with dowel X10

Circuit 2:

• Goblet squat (level 2)
• Alternating bent over row with KB, hold both KBs the whole time
• Hitchhiker X10

Metabolic Conditioning: 13 KB swings on the minute for 5 minutes

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

Click on the number below that corresponds to the week of training you’re in.

Week 8

Day 1

• Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
• Activation: cross crawl x10 each, segmental rolls x3 each
• Intensification: KB bottoms-up rack walk (3x10sec per side)
• Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

Circuit 1:

• KB ipsilateral single-leg deadlift (weight is on the same side as working leg)
• Resisted harstyle push up
• Rocking X10 + KB halos X5

Circuit 2:

• KB goblet squat (level 2)
• KB renegade row, 10 reps per side, complete one side then the other
• Hitchhiker X10 + hip flexor stretch with dowel X10

Metabolic Conditioning: sprinting/spin bike/elliptical (5×20:40)

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

Day 2

• Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
• Activation: cross crawl x10 each, segmental rolls x3 each
• Intensification: farmer carry with DB/Plate/KB 3x10s
• Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

Circuit 1:

• KB inside-out clean
• Ipsilateral reverse lunge, KB on the same side as front leg
• Half-kneeling hip flexor stretch with dowel X10

Circuit 2:

• Goblet squat (level 2)
• Alternating ent over row with KB, hold both KBs the whole time
• Hitchhiker X10

Metabolic Conditioning: 15 KB swings on the minute for 5 minutes

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

Day 3

• Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
• Activation: cross crawl x10 each, segmental rolls x3 each
• Intensification: KB bottoms-up rack walk (3x10sec per side)
• Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

Circuit 1:

• KB ipsilateral single-leg deadlift (weight is on the same side as working leg)
• Resisted harstyle push up
• Rocking X10 + KB halos X5

Circuit 2:

• KB goblet squat (level 2)
• KB renegade row, 10 reps per side, complete one side then the other
• Hitchhiker X10 + hip flexor stretch with dowel X10

Metabolic Conditioning: sprinting/spin bike/elliptical (5×20:40)

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

Click on the number below that corresponds to the week of training you’re in.

Week 9

Day 1

• Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
• Activation: cross crawl x10 each, segmental rolls x3 each
• Intensification: KB bottoms-up clean to rack walk for time 3X10s each
• Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

Circuit 1:

• One-armed KB clean
• Contralateral reverse lunge
• Half-kneeling hip flexor stretch with dowel X10

Circuit 2:

• Goblet squat (level 3)
• Double KB bent over row
• Hitchhiker X10

Metabolic Conditioning: 17 reps KB swings, EMOM 5 minutes

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

Day 2

• Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
• Activation: cross crawl x10 each, segmental rolls x3 each
• Intensification: KB bottoms-up clean to to rack walk for time (3x10sec ea)
• Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

Circuit 1:

• KB contralateral single-leg deadlift (weight in hand opposite working leg)
• Resisted hardstyle push up (elevate feet)
• Rocking X10 + KB halos X5

Circuit 2:

• KB goblet squat (level 3)
• KB alternating renegade row
• Hitchhiker X10 + hip flexor stretch with dowel X10

Metabolic Conditioning: sprinting, spin bike, or elliptical machine 6/10 resistance level (4×20:10)

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

Day 3

• Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
• Activation: cross crawl x10 each, segmental rolls x3 each
• Intensification: KB bottoms-up clean to rack walk for time 3X10s each
• Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

Circuit 1:

• One-armed KB clean
• Contralateral reverse lunge
• Half-kneeling hip flexor stretch with dowel X10

Circuit 2:

• Goblet squat (level 3)
• Double KB bent over row
• Hitchhiker X10

Metabolic Conditioning: 17 reps KB swings, EMOM 5 minutes

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

Click on the number below that corresponds to the week of training you’re in.

Week 10

Day 1

• Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
• Activation: cross crawl x10 each, segmental rolls x3 each
• Intensification: KB bottoms-up clean to to rack walk for time (3x10sec ea)
• Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

Circuit 1:

• KB contralateral single-leg deadlift (weight in hand opposite working leg)
• Resisted hardstyle push up (elevate feet)
• Rocking X10 + KB halos X5

Circuit 2:

• KB goblet squat (level 3)
• KB alternating renegade row
• Hitchhiker X10 + hip flexor stretch with dowel X10

Metabolic Conditioning: sprinting, spin bike, or elliptical machine 6/10 resistance level (4×20:10)

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

Day 2

• Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
• Activation: cross crawl x10 each, segmental rolls x3 each
• Intensification: KB bottoms-up clean to rack walk for time 3X10s each
• Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

Circuit 1:

• One-armed KB clean
• Contralateral reverse lunge
• Half-kneeling hip flexor stretch with dowel X10

Circuit 2:

• Goblet squat (level 3)
• Double KB bent over row
• Hitchhiker X10

Metabolic Conditioning: 17 reps KB swings, EMOM 5 minutes

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

Day 3

• Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
• Activation: cross crawl x10 each, segmental rolls x3 each
• Intensification: KB bottoms-up clean to to rack walk for time (3x10sec ea)
• Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

Circuit 1:

• KB contralateral single-leg deadlift (weight in hand opposite working leg)
• Resisted hardstyle push up (elevate feet)
• Rocking X10 + KB halos X5

Circuit 2:

• KB goblet squat (level 3)
• KB alternating renegade row
• Hitchhiker X10 + hip flexor stretch with dowel X10

Metabolic Conditioning: sprinting, spin bike, or elliptical machine 6/10 resistance level (4×20:10)

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

Click on the number below that corresponds to the week of training you’re in.

Week 11

Day 1

• Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
• Activation: cross crawl x10 each, segmental rolls x3 each
• Intensification: KB bottoms-up clean to rack walk for time 3X10s each
• Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

Circuit 1:

• One-armed KB clean
• Contralateral reverse lunge
• Half-kneeling hip flexor stretch with dowel X10

Circuit 2:

• Goblet squat (level 3)
• Double KB bent over row
• Hitchhiker X10

Metabolic Conditioning: 19 reps KB swings, EMOM 5 minutes

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

Day 2

• Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
• Activation: cross crawl x10 each, segmental rolls x3 each
• Intensification: KB bottoms-up clean to to rack walk for time (3x10sec ea)
• Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

Circuit 1:

• KB contralateral single-leg deadlift (weight in hand opposite working leg)
• Resisted hardstyle push up (elevate feet)
• Rocking X10 + KB halos X5

Circuit 2:

• KB goblet squat (level 3)
• KB alternating renegade row
• Hitchhiker X10 + hip flexor stretch with dowel X10

Metabolic Conditioning: sprinting, spin bike, or elliptical machine 6/10 resistance level (6×20:10)

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

Day 3

• Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
• Activation: cross crawl x10 each, segmental rolls x3 each
• Intensification: KB bottoms-up clean to rack walk for time 3X10s each
• Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

Circuit 1:

• One-armed KB clean
• Contralateral reverse lunge
• Half-kneeling hip flexor stretch with dowel X10

Circuit 2:

• Goblet squat (level 3)
• Double KB bent over row
• Hitchhiker X10

Metabolic Conditioning: 19 reps KB swings, EMOM 5 minutes

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

Click on the number below that corresponds to the week of training you’re in.

Week 12

Day 1

• Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
• Activation: cross crawl x10 each, segmental rolls x3 each
• Intensification: KB bottoms-up clean to to rack walk for time (3x10sec ea)
• Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

Circuit 1:

• KB contralateral single-leg deadlift (weight in hand opposite working leg)
• Resisted hardstyle push up (elevate feet)
• Rocking X10 + KB halos X5

Circuit 2:

• KB goblet squat (level 3)
• KB alternating renegade row
• Hitchhiker X10 + hip flexor stretch with dowel X10

Metabolic Conditioning: sprinting, spin bike, or elliptical machine 6/10 resistance level (8×20:10)

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

Day 2

• Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
• Activation: cross crawl x10 each, segmental rolls x3 each
• Intensification: KB bottoms-up clean to rack walk for time 3X10s each
• Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

Circuit 1:

• One-armed KB clean
• Contralateral reverse lunge
• Half-kneeling hip flexor stretch with dowel X10

Circuit 2:

• Goblet squat (level 3)
• Double KB bent over row
• Hitchhiker X10

Metabolic Conditioning: 15 reps KB swings, EMOM 5 minutes

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

Day 3

• Movement Prep: thoracic extensions over foam roller, foam roll/stick work on thighs, IT bands, calves, and shins
• Activation: cross crawl x10 each, segmental rolls x3 each
• Intensification: KB bottoms-up clean to to rack walk for time (3x10sec ea)
• Skill Building: two circuits of three exercises, performed in order with no rest between movements, unless necessary.

Circuit 1:

• KB contralateral single-leg deadlift (weight in hand opposite working leg)
• Resisted hardstyle push up (elevate feet)
• Rocking X10 + KB halos X5

Circuit 2:

• KB goblet squat (level 3)
• KB alternating renegade row
• Hitchhiker X10 + hip flexor stretch with dowel X10

Metabolic Conditioning: sprinting, spin bike, or elliptical machine 6/10 resistance level (8×20:10)

Cool Down: cross crawls x10ea, segmental rolls x3ea, rocking x10, foam roll as needed

The post Learn the Kettlebell Basics and Regain Your Movement Potential appeared first on Breaking Muscle.

Getting Started with the Beginner Workouts

If you are just starting out and are unfamiliar with the movements included in this cycle, please refer to the instructional videos included and make sure you understand the techniques involved and have access to the proper equipment and space.

Tracking your progress is invaluable in achieving the results you desire. It will aid you on your journey and help you make sure you’re using a load that is challenging enough to help you improve, but not so challenging that you’re risking burnout or injury.

The program is designed to be performed three times a week. Monday, Wednesday, Friday would be ideal.It will help to build strength, improve coordination and flexibility, and also improve anaerobic endurance.

The total number of sets and/or reps will generally get smaller as the program moves forward, meaning it is designed to transition from strength-endurance focused to pure strength over the twelve week period.

Week 1

1. Movement Prep: Consider this the passive warm up. Lots of soft tissue stuff that incorporates foam rollers and/or roller stick tools to break up adhesions and bring some blood flow to the muscles.

2. Activation: The part of the workout that fires up the vestibular system. These drills are excellent for motor control and coordination.

• Crocodile breathing x10 breaths
• Creeping X-lift practice with a ball on your back

3. Intensification: During this phase of the workout, you will perform a “core-focused” drill that promotes developing total body tension for short, intense bursts. Your core temperature will rise and you will be ready for skill building.

• Farmer hold with DB, plate, or KB 3x:10
• Rotational stability plank x10 per side, :02 hold

4. Skill Building: This is the strength training portion of the session. It is referred to as skill building because an emphasis is put on the quality of the reps, not the quantity. There are typically two groups of three exercises. Perform each group of three as a circuit, one after the other. Rotate through the number of sets prescribed, then move on to the second group of three exercises before continuing to the next section of the workout.

Monday: 2X15 reps each

Friday: 3X10 reps each

• Pushup
• KB deadlift
• ½ kneeling hip flexor stretch with dowel x10
• KB goblet squat (level 1)
• DB bent-over row
• Side-lying windmill on foam roller

5. Metabolic Conditioning: Here you will improve your anaerobic fitness levels by performing a high intensity interval session for approximately five minutes. Overall time is kept to five minutes, with the work and rest ratios becoming more challenging as your fitness improves.

Monday: speed squats, 4 rounds of work :15, rest :30

Wednesday:15-20 minutes of walking/jogging at 6/10 intensity level

Friday: speed squats, 5 rounds of work :15, rest :30

6. Cool Down: During the cool down, you will perform similar drills to the “Activation” section, except here they will function as total body resets. The drills included will help to bring down the heart rate gradually as well as recirculate blood after a high intensity finisher.

• Cross crawls x10
• Segmental rolls x3
• Rocking x10
• Foam roll as needed

Feel free to include any extra stretching and/or foam rolling you feel is needed after completing this section. Make sure to eat some kind of protein rich food/shake within 30-60 minutes to accelerate your recovery.

If it is your desire to participate in this program, make it a point to stick with it for its entirety, without mixing and matching workouts from other training programs. Make use of the tracking tool provided. It will be invaluable in keeping tabs on your progress.

The post Beginner Workout: Cycle 5, Week 1 appeared first on Breaking Muscle.

Getting Started with the Beginner Workouts

If you are just starting out and are unfamiliar with the movements included in this cycle, please refer to the instructional videos included and make sure you understand the techniques involved and have access to the proper equipment and space.

Tracking your progress is invaluable in achieving the results you desire. It will aid you on your journey and help you make sure you’re using a load that is challenging enough to help you improve, but not so challenging that you’re risking burnout or injury.

The program is designed to be performed three times a week. Monday, Wednesday, Friday would be ideal. It will help to build strength, improve coordination and flexibility, and also improve anaerobic endurance.

The total number of sets and/or reps will generally get smaller as the program moves forward, meaning it is designed to transition from strength-endurance focused to pure strength over the twelve week period.

Download the complete twelve week program – click here.

Week 1

1. Movement Prep: Consider this the passive warm up. Lots of soft tissue stuff that incorporates foam rollers and/or roller stick tools to break up adhesions and bring some blood flow to the muscles.

2. Activation: The part of the workout that fires up the vestibular system. These drills are excellent for motor control and coordination.

• Crocodile breathing x10 breaths
• Creeping X-lift practice with a ball on your back

3. Intensification: During this phase of the workout, you will perform a “core-focused” drill that promotes developing total body tension for short, intense bursts. Your core temperature will rise and you will be ready for skill building.

• Farmer hold with DB, plate, or KB 3x:10
• Rotational stability plank x10 per side, :02 hold

4. Skill Building: This is the strength training portion of the session. It is referred to as skill building because an emphasis is put on the quality of the reps, not the quantity. There are typically two groups of three exercises. Perform each group of three as a circuit, one after the other. Rotate through the number of sets prescribed, then move on to the second group of three exercises before continuing to the next section of the workout.

Monday: 2X15 reps each

Friday: 3X10 reps each

• Pushup
• KB deadlift
• ½ kneeling hip flexor stretch with dowel x10
• KB goblet squat (level 1)
• DB bent-over row
• Side-lying windmill on foam roller

5. Metabolic Conditioning: Here you will improve your anaerobic fitness levels by performing a high intensity interval session for approximately five minutes. Overall time is kept to five minutes, with the work and rest ratios becoming more challenging as your fitness improves.

Monday: speed squats, 4 rounds of work :15, rest :30

Wednesday: 15-20 minutes of walking/jogging at 6/10 intensity level

Friday: speed squats, 5 rounds of work :15, rest :30

6. Cool Down: During the cool down, you will perform similar drills to the “Activation” section, except here they will function as total body resets. The drills included will help to bring down the heart rate gradually as well as recirculate blood after a high intensity finisher.

• Cross crawls x10
• Segmental rolls x3
• Rocking x10
• Foam roll as needed

Feel free to include any extra stretching and/or foam rolling you feel is needed after completing this section. Make sure to eat some kind of protein rich food/shake within 30-60 minutes to accelerate your recovery.

If it is your desire to participate in this program, make it a point to stick with it for its entirety, without mixing and matching workouts from other training programs. Make use of the tracking tool provided. It will be invaluable in keeping tabs on your progress.

The post Beginner Full Body Strength and Conditioning Workouts appeared first on Breaking Muscle.

Beginner Workouts, Cycle 4: Getting Started

This beginner’s workout program will incorporate many of the skills from Cycle 3 of the beginner’s workouts while adding some new ones. If you are just starting out and are unfamiliar with the movements included in this cycle, please refer to the instructional videos included and make sure you understand the techniques involved and have access to the proper equipment and space.

To insure that you’re progressing, be sure to track each session in your training notebook.

The format of Cycle 4 is an alternating A and B workout. The program is designed to be performed three times a week. It will help to build strength, improve coordination and flexibility, and also improve anaerobic endurance. The total number of sets and/or reps will generally get smaller as the program moves forward, meaning it is designed to transition from strength-endurance focused to pure strength over the twelve week period.

Download the complete twelve-week program – click here.

The workouts are divided up in to chunks, each being its own separate piece. Perform each piece in the order it is written:

1. Movement Prep: Consider this the passive warm up. Lots of soft tissue stuff that incorporates foam rollers and/or roller stick tools to break up adhesions and bring some blood flow to the muscles.

2. Activation: The part of the workout that fires up the vestibular system and gets the juices flowing. These drills are excellent for motor control and coordination.

3. Intensification: During this phase of the workout, you will perform a “core” focused drill that promotes developing total body tension for short, intense bursts. Your core temperature will rise and your muscles will begin to wake up, becoming ready for the phase that follows.

4. Skill Building: This is the strength training portion of the session. It is referred to as skill building because an emphasis is put on the quality of the reps, not the quantity. There are typically two groups of three exercises. Perform each group of three as a circuit, one after the other. Rotate through the number of sets prescribed, then move on to the second group of three exercises before continuing to the next section of the workout. Perfect practice makes perfect technique.

5. Metabolic Conditioning: Here you will improve your anaerobic fitness levels by performing a high intensity interval session for approximately five minutes. Overall time is kept to five minutes, with the work and rest ratios becoming more challenging as your fitness improves.

6. Cool Down: During the cool down, you will perform similar drills to the “Activation” section, except here they will function more as total body resets. The drills included will help to bring down the heart rate gradually as well as recirculate blood after a high intensity finisher. Feel free to include any extra stretching and/or foam rolling you feel necessary after completing this section. Make sure to get some kind of protein rich food/shake in you within 30-60 minutes to accelerate your recovery!

If it is your desire to participate in this program, make it a point to stick with it for its entirety, without mixing and matching workouts from other training programs. Make use of the tracking tool provided. It will be invaluable in keeping tabs on your progress.

Week 1, Day A:

Movement Prep: Thoracic extensions over foam roller; Foam roll/stick work on thighs, IT bands, calves, and shins

Activation: Cross Crawl x10 each; Segmental Rolls x3 each

Intensification: Farmer Hold with DB/Plate/KB 3x10s; Rotational Stability Plank x10ea side (2 sec. hold)

Skill Building: Two circuits of three exercises, performed in order with no rest between movements, unless necessary.

Circuit 1:

• Double KB clean
• Goblet grip reverse lunge
• Half-kneeling hip flexor stretch with dowel X10

Circuit 2:

• Goblet squat (level 1)
• Bent over row with KB
• Hitchhiker X10

Metabolic Conditioning: Speed Squats in place: 4 rounds of 15 seconds work, 30 seconds recovery (4×15:30)

Cool Down: Cross Crawls x10ea, Segmental Rolls x3ea, Rocking x10, Foam roll as needed

Week 1, Day B:

Movement Prep: Thoracic extensions over foam roller; Foam roll/stick work on thighs, IT bands, calves, and shins

Activation: Cross Crawl x10 each; Segmental Rolls x3 each

Intensification: Kettlebell Rack Walk for time (3x10sec ea)

Skill Building: Two circuits of three exercises, performed in order with no rest between movements, unless necessary.

Circuit 1:

• KB single-leg deadlift (weight in both hands)
• Harstyle push up (modify if needed)
• Rocking X10 + KB halos X5

Circuit 2:

• KB goblet squat (level 1)
• Rotational stability plank X10.side, 2 second hold
• Hitchhiker X10 + hip flexor stretch with dowel X10

Metabolic Conditioning: Crawling (knees off ground if possible) (4×15:30)

Cool Down: Cross Crawls x10ea; Segmental Rolls x3ea; Rocking x10; Foamroll as needed

The post 12 Weeks of Full Body Workouts for Beginners appeared first on Breaking Muscle.

These workouts are programmed for three sessions each week. You will need only very basic equipment: 

• Foam roller
• Training shoes (not running shoes – see article)
• Two kettlebells – an 8kg and a 12kg for women, a 12kg and 16kg for men
• Lightweight dowel rod
• 8′ X 8′ workout space

If you have a question regarding kettlebell swing or getup technique, or are just not “getting it,” please review this video from 2:55-7:23, but keep in mind we are doing the swing with one bell, not two. All other technical cues will remain the same.

Week 12: Day 1 (HARD)

Foam roll

Warm up: 

Cross Crawl: Lie on your back, touch elbow to opposite kneecap. 10x each side

Rocking: Rock your butt back towards heels, but don’t let your back round. x10

Easy Rolls: Roll from your back to your belly, and your belly to your back using just your arms, or just your legs. Lie like Superman with arms stretched overhead, lead with your eyes. If you’re using your arms, shut the lower body off, and vice versa.

Crocodile Breath: Lie face down, forehead on the backs of your hands, breathe in through the nose, and push all of the air down in to your belly. Exhale all of your breath out through your mouth.

With each inhale, feel your belly push in to the ground. Have a friend put their fingertips on the sides of your belly to make sure it is expanding laterally. If you catch yourself breathing in to your chest during workouts – i.e. your shoulders are rising and falling as you breathe – go back to your crocodile breath to fix it.

Workout:

• KB Turkish get up: 3 per side, attempt with program minimum weights
• KB swing practice: 2 rounds of 25 reps

Start building up the weight slowly for the get ups. Get ups won’t truly test you until they get heavy, but be sure to keep the arm up overhead, shoulder packed tightly, and eyes on the bell until you’re standing. Imagine it is 100 pounds! Don’t let it come forward, ever.

Ladder: 4 rounds of 1, 2, 3, 4, and 5 reps of each movement

• Kettlebell swing (2, 4, 6, 8, 10 reps)
• Renegade row, each side (maintain strict plank form on these!)
• Goblet squat with pry and counterbalance
• Push up
• Plank 30 seconds
• Rocking+wallslide/hip flexor stretch+stick windmill (alternate each set)

Notes on the goblet squat with pry and counterbalance: when you pry your elbows in to your knees and push out, slightly extend your elbows. The bell should stay at chest level as you push it away a few inches. This is your counter balance.

As you counter balance, slowly rock your hips back and lower to the ground, while still maintaining solid foot contact and without pushing your knees over your toes. If you do it correctly, you’ll maintain a tall spine, packed shoulders, and feel your glutes working incredibly hard on the way up.

To cool down, repeat the warm up.

Week 12: Day 2 (EASY)

Foam roll

Warm up:

Repeat day 1 warm up

Workout:

• Get up 3/3
• 10 KB swings every minute on the minute for 10 minutes
• 15 minute walk/jog/bike intervals (20 seconds fast, 40 seconds slow)

To cool down, repeat the warm up.

Week 12: Day 3 (MEDIUM)

Foam roll

Warm up:

Repeat day 1 warm up

Workout:

• KB get up 3/3
• Swing practice 3X15

Circuit 1: 5 sets of 5 (at program minimum weights)

• Goblet squat with pry and counterbalance
• Push up
• Rocking + Wallslides

Circuit 2: 5 sets of 5 (at program minimum weights)

• KB swings
• Renegade row
• Hip flexor stretch+stick windmill

To cool down, repeat the warm up.

The post Beginner Workout: Cycle 3, Week 12 appeared first on Breaking Muscle.

These workouts are programmed for three sessions each week. You will need only very basic equipment: 

• Foam roller
• Training shoes (not running shoes – see article)
• Two kettlebells – an 8kg and a 12kg for women, a 12kg and 16kg for men
• Lightweight dowel rod
• 8′ X 8′ workout space

If you have a question regarding kettlebell swing or getup technique, or are just not “getting it,” please review this video from 2:55-7:23, but keep in mind we are doing the swing with one bell, not two. All other technical cues will remain the same.

Week 11: Day 1 (HARD)

Foam roll

Warm up: 

Cross Crawl: Lie on your back, touch elbow to opposite kneecap. 10x each side

Rocking: Rock your butt back towards heels, but don’t let your back round. x10

Easy Rolls: Roll from your back to your belly, and your belly to your back using just your arms, or just your legs. Lie like Superman with arms stretched overhead, lead with your eyes. If you’re using your arms, shut the lower body off, and vice versa.

Crocodile Breath: Lie face down, forehead on the backs of your hands, breathe in through the nose, and push all of the air down in to your belly. Exhale all of your breath out through your mouth.

With each inhale, feel your belly push in to the ground. Have a friend put their fingertips on the sides of your belly to make sure it is expanding laterally. If you catch yourself breathing in to your chest during workouts – i.e. your shoulders are rising and falling as you breathe – go back to your crocodile breath to fix it.

Workout:

• Turkish get up w/shoe: 3 each side (3/3)
• KB Turkish get up: 3 per side
• KB swing practice: 2 rounds of 25 reps

Start building up the weight slowly for the get ups. Get ups won’t truly test you until they get heavy, but be sure to keep the arm up overhead, shoulder packed tightly, and eyes on the bell until you’re standing. Imagine it is 100 pounds! Don’t let it come forward, ever.

Ladder: 3 rounds of 1, 2, 3, 4, and 5 reps of each movement

• Kettlebell swing (2, 4, 6, 8, 10 reps)
• Renegade row, each side (maintain strict plank form on these!)
• Goblet squat with pry and counterbalance
• Push up
• Plank 25 seconds
• Rocking+wallslide/hip flexor stretch+stick windmill (alternate each set)

Notes on the goblet squat with pry and counterbalance: when you pry your elbows in to your knees and push out, slightly extend your elbows. The bell should stay at chest level as you push it away a few inches. This is your counter balance.

As you counter balance, slowly rock your hips back and lower to the ground, while still maintaining solid foot contact and without pushing your knees over your toes. If you do it correctly, you’ll maintain a tall spine, packed shoulders, and feel your glutes working incredibly hard on the way up.

To cool down, repeat the warm up.

Week 11: Day 2 (EASY)

Foam roll

Warm up:

Repeat day 1 warm up

Workout:

• Get up 3 per side
• 10 KB swings every minute on the minute for 9 minutes
• 15 minute walk/jog/bike intervals (20 seconds fast, 40 seconds slow)

To cool down, repeat the warm up.

Week 11: Day 3 (MEDIUM)

Foam roll

Warm up:

Repeat day 1 warm up

Workout:

• KB get up 3/3

Circuit 1: 4 sets of 5 (at program minimum weights)

• Goblet squat with pry and counterbalance
• Push up
• Rocking + Wallslides

Circuit 2: 4 sets of 5 (at program minimum weights)

• KB swings
• Renegade row
• Hip flexor stretch+stick windmill

To cool down, repeat the warm up.

The post Beginner Workout: Cycle 3, Week 11 appeared first on Breaking Muscle.

These workouts are programmed for three sessions each week. You will need only very basic equipment: 

• Foam roller
• Training shoes (not running shoes – see article)
• Two kettlebells – an 8kg and a 12kg for women, a 12kg and 16kg for men
• Lightweight dowel rod
• 8′ X 8′ workout space

If you have a question regarding kettlebell swing or getup technique, or are just not “getting it,” please review this video from 2:55-7:23, but keep in mind we are doing the swing with one bell, not two. All other technical cues will remain the same.

Week 10: Day 1 (HARD)

Foam roll

Warm up: 

Cross Crawl: Lie on your back, touch elbow to opposite kneecap. 10x each side

Rocking: Rock your butt back towards heels, but don’t let your back round. x10

Easy Rolls: Roll from your back to your belly, and your belly to your back using just your arms, or just your legs. Lie like Superman with arms stretched overhead, lead with your eyes. If you’re using your arms, shut the lower body off, and vice versa.

Crocodile Breath: Lie face down, forehead on the backs of your hands, breathe in through the nose, and push all of the air down in to your belly. Exhale all of your breath out through your mouth.

With each inhale, feel your belly push in to the ground. Have a friend put their fingertips on the sides of your belly to make sure it is expanding laterally. If you catch yourself breathing in to your chest during workouts – i.e. your shoulders are rising and falling as you breathe – go back to your crocodile breath to fix it.

Workout:

• Turkish get up w/shoe: 1 each side (1/1)
• KB Turkish get up: 2 per side
• KB swing practice: 2 rounds of 25 reps

Start building up the weight slowly for the get ups. Get ups won’t truly test you until they get heavy, but be sure to keep the arm up overhead, shoulder packed tightly, and eyes on the bell until you’re standing. Imagine it is 100 pounds! Don’t let it come forward, ever.

Ladder: 2 round2 of 1, 2, 3, 4, and 5 reps of each movement

• Kettlebell swing (2, 4, 6, 8, 10 reps)
• Renegade row, each side (maintain strict plank form on these!)
• Goblet squat with pry and counterbalance
• Push up
• Plank 20 seconds
• Rocking+wallslide/hip flexor stretch+stick windmill (alternate each set)

Notes on the goblet squat with pry and counterbalance: when you pry your elbows in to your knees and push out, slightly extend your elbows. The bell should stay at chest level as you push it away a few inches. This is your counter balance.

As you counter balance, slowly rock your hips back and lower to the ground, while still maintaining solid foot contact and without pushing your knees over your toes. If you do it correctly, you’ll maintain a tall spine, packed shoulders, and feel your glutes working incredibly hard on the way up.

To cool down, repeat the warm up.

Week 10: Day 2 (EASY)

Foam roll

Warm up:

Repeat day 1 warm up

Workout:

• Shoe get up/real get up 1:2
• 10 KB swings every minute on the minute for 8 minutes
• 15 minute walk/jog/bike intervals (20 seconds fast, 40 seconds slow)

To cool down, repeat the warm up.

Week 10: Day 3 (MEDIUM)

Foam roll

Warm up:

Repeat day 1 warm up

Workout:

• KB get up 3/3

Circuit 1: 3 sets of 5 (at program minimum weights)

• Goblet squat with pry and counterbalance
• Push up
• Rocking + Wallslides

Circuit 2: 3 sets of 5 (at program minimum weights)

• KB swings
• Renegade row
• Hip flexor stretch+stick windmill

To cool down, repeat the warm up.

The post Beginner Workout: Cycle 3, Week 10 appeared first on Breaking Muscle.

These workouts are programmed for three sessions each week. You will need only very basic equipment: 

• Foam roller
• Training shoes (not running shoes – see article)
• Two kettlebells – an 8kg and a 12kg for women, a 12kg and 16kg for men
• Lightweight dowel rod
• 8′ X 8′ workout space

If you have a question regarding kettlebell swing or getup technique, or are just not “getting it,” please review this video from 2:55-7:23, but keep in mind we are doing the swing with one bell, not two. All other technical cues will remain the same.

Week 9 – “Groovin'”: Day 1 (HARD)

Foam roll

Warm up: 

Cross Crawl: Lie on your back, touch elbow to opposite kneecap. 10x each side

Rocking: Rock your butt back towards heels, but don’t let your back round. x10

Easy Rolls: Roll from your back to your belly, and your belly to your back using just your arms, or just your legs. Lie like Superman with arms stretched overhead, lead with your eyes. If you’re using your arms, shut the lower body off, and vice versa.

Crocodile Breath: Lie face down, forehead on the backs of your hands, breathe in through the nose, and push all of the air down in to your belly. Exhale all of your breath out through your mouth.

With each inhale, feel your belly push in to the ground. Have a friend put their fingertips on the sides of your belly to make sure it is expanding laterally. If you catch yourself breathing in to your chest during workouts – i.e. your shoulders are rising and falling as you breathe – go back to your crocodile breath to fix it.

Workout:

• Turkish get up w/shoe: 2 each side (2/2)
• KB Turkish get up: 1 per side
• KB swing practice: 2 rounds of 25 reps

Start building up the weight slowly for the get ups. Get ups won’t truly test you until they get heavy, but be sure to keep the arm up overhead, shoulder packed tightly, and eyes on the bell until you’re standing. Imagine it is 100 pounds! Don’t let it come forward, ever.

Ladder: 1 round of 1, 2, 3, 4, and 5 reps of each movement

• Kettlebell swing (2, 4, 6, 8, 10 reps)
• Renegade row, each side (maintain strict plank form on these!)
• Goblet squat with pry and counterbalance
• Push up
• Plank 15 seconds
• Rocking+wallslide/hip flexor stretch+stick windmill (alternate each set)

Notes on the goblet squat with pry and counterbalance: when you pry your elbows in to your knees and push out, slightly extend your elbows. The bell should stay at chest level as you push it away a few inches. This is your counter balance.

As you counter balance, slowly rock your hips back and lower to the ground, while still maintaining solid foot contact and without pushing your knees over your toes. If you do it correctly, you’ll maintain a tall spine, packed shoulders, and feel your glutes working incredibly hard on the way up.

To cool down, repeat the warm up.

Week 9 – “Groovin'”: Day 2 (EASY)

Foam roll

Warm up:

Repeat day 1 warm up

Workout:

• Shoe get up/real get up 2:1
• 10 KB swings every minute on the minute for 7 minutes
• 15 minute walk/jog/bike intervals (20 seconds fast, 40 seconds slow)

To cool down, repeat the warm up.

Week 9 – “Groovin'”: Day 3 (MEDIUM)

Foam roll

Warm up:

Repeat day 1 warm up

Workout:

• KB get up 3/3

Circuit 1: 3 sets of 5 (at program minimum weights)

• Goblet squat with pry and counterbalance
• Push up
• Rocking + Wallslides

Circuit 2: 3 sets of 5 (at program minimum weights)

• KB swings
• Renegade row
• Hip flexor stretch+stick windmill

To cool down, repeat the warm up.

The post Beginner Workout: Cycle 3, Week 9 appeared first on Breaking Muscle.

These workouts are programmed for three sessions each week. You will need only very basic equipment: 

• Foam roller
• Training shoes (not running shoes – see article)
• Two kettlebells – an 8kg and a 12kg for women, a 12kg and 16kg for men
• Lightweight dowel rod
• 8′ X 8′ workout space

If you have a question regarding kettlebell swing or getup technique, or are just not “getting it,” please review this video from 2:55-7:23, but keep in mind we are doing the swing with one bell, not two. All other technical cues will remain the same.

Week 8 – “Groovin'”: Day 1 (HARD)

Foam roll

Warm up: 

Cross Crawl: Lie on your back, touch elbow to opposite kneecap. 10x each side

Rocking: Rock your butt back towards heels, but don’t let your back round. x10

Easy Rolls: Roll from your back to your belly, and your belly to your back using just your arms, or just your legs. Lie like Superman with arms stretched overhead, lead with your eyes. If you’re using your arms, shut the lower body off, and vice versa.

Crocodile Breath: Lie face down, forehead on the backs of your hands, breathe in through the nose, and push all of the air down in to your belly. Exhale all of your breath out through your mouth.

With each inhale, feel your belly push in to the ground. Have a friend put their fingertips on the sides of your belly to make sure it is expanding laterally. If you catch yourself breathing in to your chest during workouts – i.e. your shoulders are rising and falling as you breathe – go back to your crocodile breath to fix it.

Workout:

Turkish get up w/shoe: 3 each side (3/3)

Ladder: 5 rounds of 1, 2, and 3 reps of each movement

• Push up
• Kettlebell swing (2, 4, 6 reps)
• Plank (30 seconds)
• Rocking + wall slides/hip flexor stretch + stick windmill

To cool down, repeat the warm up.

Week 8 – “Groovin'”: Day 2 (EASY)

Foam roll

Warm up:

Repeat day 1 warm up

Workout:

• Swing practice: 16 sets of 5
• 15 minute walk/jog/bike intervals (15 seconds fast, 45 seconds slow)

To cool down, repeat the warm up.

Week 8 – “Groovin'”: Day 3 (MEDIUM)

Foam roll

Warm up:

Repeat day 1 warm up

Workout:

• Shoe get up 3/3

Circuit 1: 3 sets of 8

• Goblet squat with pry (lighter)
• Push up
• Rocking + Wallslides

Circuit 2: 3 rounds

• KB swings X10
• Plank 20 seconds
• Hip flexor stretch+stick windmill

To cool down, repeat the warm up.

The post Beginner Workout: Cycle 3, Week 8 appeared first on Breaking Muscle.

These workouts are programmed for three sessions each week. You will need only very basic equipment: 

• Foam roller
• Training shoes (not running shoes – see article)
• Two kettlebells – an 8kg and a 12kg for women, a 12kg and 16kg for men
• Lightweight dowel rod
• 8′ X 8′ workout space

If you have a question regarding kettlebell swing or getup technique, or are just not “getting it,” please review this video from 2:55-7:23, but keep in mind we are doing the swing with one bell, not two. All other technical cues will remain the same.

Week 7 – “Groovin'”: Day 1 (HARD)

Foam roll

Warm up: 

Cross Crawl: Lie on your back, touch elbow to opposite kneecap. 10x each side

Rocking: Rock your butt back towards heels, but don’t let your back round. x10

Easy Rolls: Roll from your back to your belly, and your belly to your back using just your arms, or just your legs. Lie like Superman with arms stretched overhead, lead with your eyes. If you’re using your arms, shut the lower body off, and vice versa.

Crocodile Breath: Lie face down, forehead on the backs of your hands, breathe in through the nose, and push all of the air down in to your belly. Exhale all of your breath out through your mouth.

With each inhale, feel your belly push in to the ground. Have a friend put their fingertips on the sides of your belly to make sure it is expanding laterally. If you catch yourself breathing in to your chest during workouts – i.e. your shoulders are rising and falling as you breathe – go back to your crocodile breath to fix it.

Workout:

Turkish get up w/shoe: 3 each side (3/3)

Ladder: 4 rounds of 1, 2, and 3 reps of each movement

• Goblet squat
• Push up
• Kettlebell swing (2, 4, 6 reps)
• Plank (25 seconds)
• Rocking + wall slides/hip flexor stretch + stick windmill

To cool down, repeat the warm up.

Week 7 – “Groovin'”: Day 2 (EASY)

Foam roll

Warm up:

Repeat day 1 warm up

Workout:

• Swing practice: 14 sets of 5
• 12 minute walk/jog/bike intervals (15 seconds fast, 45 seconds slow)

To cool down, repeat the warm up.

Week 7 – “Groovin'”: Day 3 (MEDIUM)

Foam roll

Warm up:

Repeat day 1 warm up

Workout:

• Shoe get up 3/3

Circuit 1: 3 sets of 8

• Goblet squat with pry (lighter)
• Push up
• Rocking + Wallslides

Circuit 2: 3 rounds

• KB swings X10
• Plank 25 seconds
• Hip flexor stretch+stick windmill

To cool down, repeat the warm up.

The post Beginner Workout: Cycle 3, Week 7 appeared first on Breaking Muscle.

These workouts are programmed for three sessions each week. You will need only very basic equipment: 

• Foam roller
• Training shoes (not running shoes – see article)
• Two kettlebells – an 8kg and a 12kg for women, a 12kg and 16kg for men
• Lightweight dowel rod
• 8′ X 8′ workout space

If you have a question regarding kettlebell swing or getup technique, or are just not “getting it,” please review this video from 2:55-7:23, but keep in mind we are doing the swing with one bell, not two. All other technical cues will remain the same.

Week 6 – “Groovin'”: Day 1 (HARD)

Foam roll

Warm up: 

Cross Crawl: Lie on your back, touch elbow to opposite kneecap. 10x each side

Rocking: Rock your butt back towards heels, but don’t let your back round. x10

Easy Rolls: Roll from your back to your belly, and your belly to your back using just your arms, or just your legs. Lie like Superman with arms stretched overhead, lead with your eyes. If you’re using your arms, shut the lower body off, and vice versa.

Crocodile Breath: Lie face down, forehead on the backs of your hands, breathe in through the nose, and push all of the air down in to your belly. Exhale all of your breath out through your mouth.

With each inhale, feel your belly push in to the ground. Have a friend put their fingertips on the sides of your belly to make sure it is expanding laterally. If you catch yourself breathing in to your chest during workouts – i.e. your shoulders are rising and falling as you breathe – go back to your crocodile breath to fix it.

Workout:

Turkish get up w/shoe: 3 each side (3/3)

Ladder: 3 rounds of 1, 2, and 3 reps of each movement

• Goblet squat
• Push up
• Kettlebell swing (2, 4, 6 reps)
• Plank (20 seconds)
• Rocking + wall slides/hip flexor stretch + stick windmill

To cool down, repeat the warm up.

Week 6 – “Groovin'”: Day 2 (EASY)

Foam roll

Warm up:

Repeat day 1 warm up

Workout:

• Swing practice: 12 sets of 5
• 10 minute walk/jog/bike intervals (15 seconds fast, 45 seconds slow)

To cool down, repeat the warm up.

Week 6 – “Groovin'”: Day 3 (MEDIUM)

Foam roll

Warm up:

Repeat day 1 warm up

Workout:

• Shoe get up 3/3

Circuit 1: 3 sets of 8

• Goblet squat with pry (lighter)
• Push up
• Rocking + Wallslides

Circuit 2: 3 rounds

• KB swings X10
• Plank 20 seconds
• Hip flexor stretch+stick windmill

To cool down, repeat the warm up.

The post Beginner Workout: Cycle 3, Week 6 appeared first on Breaking Muscle.