Move

Warm Up

Movement Training

Modified:

Perform the modified version of each exercise for 3 rounds of 8 reps each.

Example:

• 8 Squats
• 8 Push-ups
• 8 Mountain Climbers
• 8 Burpees

Repeat 3 times through

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Regular:

4 rounds of 8 reps each exercise. (Modify where you need to)

Example:

• 8 Squats
• 8 Push-ups
• 8 Mountain Climbers
• 8 Burpees

Repeat 4 times through

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Advanced: 

5 rounds of 12 reps each exercise OR 30s of each exercise for 5 rounds. (Modify where you need to)

Example: (Reps)

• 12 Squats
• 12 Push-ups
• 12 Mountain Climbers
• 12 Burpees

Repeat 5 times through

Example: (Timed)

• 30s Squats
• 30s Push-ups
• 30s Mountain Climbers
• 30s Burpees

Repeat 5 times through

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*You can also do a blend of modified, regular, and advanced as you progress in your training.

For example:

• 8 Squats
• 8 Push-ups
• 8 Mountain Climbers
• 8 Burpees

Repeat 5 times through

(A blend of regular and advanced)

Cool Down