Welcome to the Kettlebell workout from coach Dini Leopoldo. Two new workouts are posted each week - on Tuesday and Thursday - and can be done on any day you have available. Make sure you warm up adequately ... Continue Reading
Strength & Conditioning – Paul Wade: Week 2, Day 2
These workouts are based on the kind of bodyweight workouts convicts perform to build total body strength and extra upper body size. They are intended for athletes with some experience in calisthenics. If ... Continue Reading
Mommy Workout: First Trimester – Week 6, Day 1
Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts ... Continue Reading
Mature Athlete: Cycle 1, Week 6, Day 1
This program is designed for older adults with prior training experience who seek a new option for general improvements in fitness and strength. It is divided into two training cycles: weeks 1 to 6 and ... Continue Reading
Strength & Conditioning – Paul Wade: Week 2, Day 1
These workouts are based on the kind of bodyweight workouts convicts perform to build total body strength and extra upper body size. They are intended for athletes with some experience in calisthenics. If ... Continue Reading
Women’s Workout: Cycle 5, Week 4, Day 1
A. 3x3 PressB. 4x 10 Push Up 15 Deadlifts 500 Meter Row or Run C. Awake and Evolve ... Continue Reading
Awake & Evolve: Cycle 4 – Neck and Shoulder Release Vinyasa
A. Starting in a comfortable seated pose and begin to find your natural breath pattern and shift towards a deep belly breath. B. Child’s Pose Coming onto your knees bring your big toes together and ... Continue Reading
Mommy Workout: First Trimester – Week 5, Day 3
Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts ... Continue Reading
Mature Athlete: Cycle 1, Week 5, Day 3
This program is designed for older adults with prior training experience who seek a new option for general improvements in fitness and strength. It is divided into two training cycles: weeks 1 to 6 and ... Continue Reading
Women’s Workout: Cycle 5, Week 3, Day 3
A. 5x5 Deadlift 5x5 Dragon Flag Rest 1-2 minutes between sets B. 5x5 Front Squat 5x5 V Ups Rest 1-2 minutes between sets C. 5 Rounds 10 Heavy Kettlebell Swings Rest 20 Seconds ... Continue Reading
Awake & Evolve: Cycle 4 – King Pigeon Pose Flow
A. Centering Mountain Start by centering yourself in a standing mountain pose, listening to your breath and relaxing the mind. Stay here for 15-20 breaths preparing for you practice. B. Sun ... Continue Reading
Strength & Conditioning – Paul Wade: Week 1, Day 4
These workouts are based on the kind of bodyweight workouts convicts perform to build total body strength and extra upper body size. They are intended for athletes with some experience in calisthenics. If ... Continue Reading
Mommy Workout: First Trimester – Week 5, Day 2
Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts ... Continue Reading
Kettlebell Workout: Cycle 2, Week 2, Day 2
Welcome to the Kettlebell workout from coach Dini Leopoldo. Two new workouts are posted each week - on Tuesday and Thursday - and can be done on any day you have available. Make sure you warm up adequately ... Continue Reading
Mature Athlete: Cycle 1, Week 5, Day 2
This program is designed for older adults with prior training experience who seek a new option for general improvements in fitness and strength. It is divided into two training cycles: weeks 1 to 6 and ... Continue Reading
Strength & Conditioning – Paul Wade: Week 1, Day 3
These workouts are based on the kind of bodyweight workouts convicts perform to build total body strength and extra upper body size. They are intended for athletes with some experience in calisthenics. If ... Continue Reading
Women’s Workout: Cycle 5, Week 3, Day 2
A. 5 Rounds 5 Overhead Squats using barbell or 2 on each side using kettlebell 5-10 Box or Ring Dips B. 5 Rounds 5 Windmills on each side 5-10 Unbroken Perfect Push Ups C. AMRAP in 8 ... Continue Reading
Strength & Conditioning – Paul Wade: Week 1, Day 2
These workouts are based on the kind of bodyweight workouts convicts perform to build total body strength and extra upper body size. They are intended for athletes with some experience in calisthenics. If ... Continue Reading
Mommy Workout: First Trimester – Week 5, Day 1
Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts ... Continue Reading
Kettlebell Workout: Cycle 2, Week 2, Day 1
Welcome to the Kettlebell workout from coach Dini Leopoldo. Two new workouts are posted each week - on Tuesday and Thursday - and can be done on any day you have available. Make sure you warm up adequately ... Continue Reading
Mature Athlete: Cycle 1, Week 5, Day 1
This program is designed for older adults with prior training experience who seek a new option for general improvements in fitness and strength. It is divided into two training cycles: weeks 1 to 6 and ... Continue Reading
Strength & Conditioning – Paul Wade: Week 1, Day 1
These workouts are based on the kind of bodyweight workouts convicts perform to build total body strength and extra upper body size. They are intended for athletes with some experience in calisthenics. If ... Continue Reading
Women’s Workout: Cycle 5, Week 3, Day 1
A. 5x 25 Walking Kettlebell Swings 15 Air Squats 10 Push Ups B. 3x3 Turkish Get Ups C. Tabata Snatch D. Awake and Evolve ... Continue Reading
Awake & Evolve: Cycle 4 – Finding Your Balance Mandala Flow
A. Starting in Child's Pose begin to relax the breath extending your arms out in front of you to open your shoulders. Drop the forehead towards the floor and count 10-15 deep breaths. Balance ... Continue Reading
