the dynamic warm-upthe dynamic warm-up (watch the dynamic warm-up video and follow along with me!)...

1

The DYNAMIC WARM-UP (Watch the Dynamic Warm-Up video and follow along with me!) Perform this list of warm-up exercises

prior to every workout. Perform the full list just once through.

Shoulder glides & pelvic tilts on hands and knees 8 of each

Hip circles on hands and knees 4 per direction per side

Thoracic rotation on hands and knees 8 per side

Alternating hip flexor and hamstring stretches 4 per side

Bodyweight squats 8

Diagonal arm swings 8 per side

Standing hip circles 4 per direction per side

Prisoner split squats 8 per side

Side split squats 8 per side

Lateral skater hops 8 per direction

Seal jacks 20

The COOL DOWN At the end of every workout, take the time to foam roll your major muscle groups and to do the list of

stretches. When stretching, use your breaths to relax your muscles and find a deeper stretch. With every

exhale feel the tension release a little bit more.

Foam roll all major muscle groups, paying extra attention to tight, achy areas.

Rope hamstrings stretch 5 deep breaths/side

“Frog” inner thigh stretch 5 deep breaths

Kneeling hip flexor & quad stretch 5 deep breaths/side

Wall “figure 4” hip stretch 5 deep breaths/side

Post or doorway chest stretch 5 deep breaths

Post or doorway upper back stretch 5 deep breaths

2

WEEKS 1 & 2 NOTES: Your first two weeks of Summer Shape Up will include three total body workouts (2 with

weights, 1 bodyweight only) and two intentional active recovery days. This leaves you with two full days

for complete rest and recovery. You can rearrange the workouts however it works best for your

schedule but try not to do Workout A and Workout C on consecutive days.

This is the recommended schedule for Weeks 1 and 2:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Week 1 A B D C E or Off E or Off Off

Week 2 A B D C E or Off E or Off Off

WEEKS 1/2 : WORKOUT A (Watch the Week 1/2 : Workout A video) This workout consists of three separate circuits of exercises.

You’ll perform each circuit of exercises twice through. Try to not take a break until after you’ve

performed each circuit all the way through.

Perform this circuit 2X through

1a Perfect plank w/ full, deep belly breaths 5-6 full breaths

1b Side plank, straight or modified on knees 5-6 full breaths per side

1c Bear crawl into downward dogs 8 reps

1d Birddogs (2) 15 second holds per side


2a Goblet squats, 15-30# 12 reps

2b Supported bent-over single arm row, 15-30# 8 reps per side

2c Staggered stance single arm overhead press, 10-25# 8 reps per side


3a Goblet side split squats, 15-30# 8 reps per side

3b Push-ups, regular or elevated 8 reps

3c Seal jacks 20 reps

3

WEEKS 1/2 : WORKOUT B (Bodyweight only) (Watch the Week 1/2 : Workout B video) This workout consists of one large circuit of exercises. You’ll

perform this full circuit all the way through three times. You can take a 1:00 rest after you’ve completed

the circuit once through and before you begin again.


1a Prisoner squats, slow to go down, quick coming up 12 reps

1b Spiderman crawls 12 reps total (6 per side)

1c Bridges 12 reps

1d Prone W’s with forward reach 12 reps

1e Reverse lunges 12 reps per side

1f Push-ups, regular or elevated 12 reps

1g Lateral skater hops 12 reps total (6 per side)

~Rest for 1:00 before beginning the circuit again~

WEEKS 1/2 : WORKOUT C

(Watch the Week 1/2 : Workout C video) This workout consists of two separate circuits of exercises.

You’ll perform each circuit of exercises three times through. Try to not take a break until after you’ve

performed each circuit all the way through.


1a In-n-out squats 15 reps

1b Perfect plank w/ hip abductions 8 reps per side

1c Cross-behind lunges, 10-30#’s 8 reps per side

1d Alternating overhead presses, 10-25#’s 8 reps per side


2a Burpees, modified if necessary 8 reps

2b Side plank w/ reach throughs 8 reps per side

2c Split squats, 15-30#’s 8 reps per side

2d Half kneeling chopping lift, 10-25# 8 reps per side

4

WEEKS 1/2 : WORKOUT D

(No corresponding video) This is not a planned workout, per se, but another opportunity to move your

body, encourage healing and recovery, and do something else that you enjoy. Do not skip this!

Choose from one of the following options.

1 Twice through the Dynamic Warm-Up + foam rolling and stretching

2 30 minute easy walk, bike ride, or swim

3 Easy yoga practice

WEEKS 1/2 : WORKOUT E







5

WEEKS 3 & 4 NOTES: Your next two weeks of Summer Shape Up will include four total body workouts (2 with weights,

2 bodyweight only) and one intentional active recovery day. This leaves you with two full days for

complete rest and recovery. You can rearrange the workouts however it works best for your schedule

but try not to do Workout A and Workout C on consecutive days.



Week 1 A B E or Off C D E or Off Off

Week 2 A B E or Off C D E or Off Off

WEEKS 3/4 : WORKOUT A (Watch the Week 3/4 : Workout A video) This workout consists of three separate circuits of exercises.

You’ll perform the first two circuits of exercises three times, and then the final circuit of exercises just

twice through. Try to not take any rest breaks between exercises until after you’ve performed each

circuit through once.


1a Tall plank w/ hip flexion hold, deep belly breaths 15 second hold per side

1b Side plank w/ over & back taps 8 reps per side

1c Bear crawl into downward dogs w/ crossover stretch 8 reps total

1d Bridges w/ crossover reaches 8 reps per side


2a Goblet squat to overhead press, 15-30# 10 reps

2b Two-point rows, 15-30# 10 reps per side

2c Staggered stance chopping lift, 15-30# 6 reps per side


3a Goblet side lunges, 15-30# 8 reps per side

3b Push-ups, regular or elevated 12 reps

3c Sprint strides 30 reps total

6

WEEKS 3/4 : WORKOUT B (Bodyweight only) (Watch the Week 3/4 : Workout B video) This workout consists of one large circuit of exercises. You’ll

perform this full circuit all the way through three or four times. You can take a 1:00 rest after you’ve

completed the circuit once through and before you begin again.

Perform this circuit 3-4X through

1a Prisoner squat jumps, careful landing and powerful jump 12 reps

1b Spiderman crawls 12 reps per side

1c Single leg bridges 12 reps per side

1d Bent-over W’s with forward reach 12 reps

1e Reverse lunges w/ knee drive & hop 12 reps per side

1f Push-ups, regular or elevated 12 reps

1g Lateral skater hops 12 reps per side

~Rest for 1:00 before beginning the circuit again~



You’ll perform each circuit of exercises As Many Rounds Through As Possible in 10:00. So, you’ll put 10

minutes on the clock and continue to cycle through the exercises in that circuit as many times as you can

(with good form!) until the time is up!

Perform this circuit *AMRAP in 10:00 1a In-n-out staggered squats 10 reps total (5 per direction)

1b Cross-behind lunges, 10-30#’s on shoulders or at sides 5 reps per side

1c Push-press, 10-25#’s 5 reps

1d Perfect plank w/ hip extensions & abductions 5 reps per side

~Rest 2:00 before beginning the next circuit~

Perform this circuit *AMRAP in 10:00

2a Side plank w/ hip abductions 5 reps per side

2b Split squats, 15-30#’s 5 reps per side

2c Half kneeling chopping lift, 10-25# 5 reps per side

2d Froggie burpees, modified if necessary 5 reps

*AMRAP= As many rounds as possible.

7

WEEKS 3/4 : WORKOUT D (Bodyweight only) (Watch the Week 3/4 : Workout D video) This workout consists of three separate circuits of exercises.

You’ll perform each circuit three times. You can take rests as needed, but try to work quickly!

Perform this circuit 3X through 1a Squat jumps 10 reps

1b Jumping spiderman crawls 10 reps total (5/side)

1c Sit-throughs 10 reps total (5/side)


2a “T” push-ups (regular or elevated) 8 reps total

2b Side split squat w/ overhead reach 8 reps per side

2c Lateral skater hops 8 reps per side


3a Side to side burpees 6 reps total

3b Plank w/ lateral taps (“out-out-in-in”) 6 reps total

3c Cross-behind lunges w/ knee drive 6 reps per side

WEEKS 3/4 : WORKOUT E







8

WEEKS 5 & 6 NOTES: Your final two weeks of Summer Shape Up will include five total body workouts (3 with weights,

2 bodyweight only) and one intentional active recovery day. This leaves you with one full day for

complete rest and recovery. You can rearrange the workouts however it works best for your schedule

but try not to do Workout A, Workout C, and Workout E on consecutive days.



Week 1 A B C D E F Off

Week 2 A B C D E F Off

WEEKS 5/6 : WORKOUT A (Watch the Week 5/6 : Workout A video) This workout consists of one large circuit of exercises. You’ll

perform this full circuit all the way through three times. You can take a 1:00 rest after you’ve completed

the circuit once through and before you begin again.


1a Tall plank w/ alternating hip extensions 10 reps per side

1b Side plank w/ reach throughs, 5-15# 10 reps per side

1c Single leg bridges 10 reps per side

1d Sit throughs 5 reps per side

1e Goblet 1 ½ squats, 15-30# 10 reps

1f One point rows, 15-30# 10 reps per side

1g Froggie push-ups 5 reps

1h Goblet side lunges, 15-30# 10 reps per side

1i High knee jogging 50 reps total

~Rest for 1:00 before you begin again~

9

WEEKS 5/6 : WORKOUT B (Bodyweight Only) (Watch the Week 5/6 : Workout B video) This workout consists of three separate circuits of exercises.

You’ll perform the first two circuits of exercises three times, and then the final circuit of exercises four

times through. Try to not take any rest breaks between exercises in the circuits until after you’ve

performed each circuit through once.


1a Lateral high knee jogs & pause (count “1-2-pause!”) 6 per direction

1b Side lunges w/ floor touch 10 reps per side

1c Push-ups to pike 10 reps

1d Prisoner squat jumps 10 reps


2a Plank w/ tip-toe body saw 8 reps

2b In-n-out staggered squats 8 reps per side

2c Prisoner cross-behind lunges 8 reps per side


3a Crossover mountain climbers 10 reps per side

3b Star jacks 5 reps



You’ll perform each circuit of exercises As Many Rounds Through As Possible in 12:00. So, you’ll put 12

minutes on the clock and continue to cycle through the exercises in that circuit as many times as you can

(with good form!) until the time is up!


1a In-n-out lunges 12 reps total

1b Reverse lunges w/ knee drive, 10-30#’s 6 reps per side

1c Push-press, 10-25#’s 6 reps

1d Bent-over rows, 10-30#’s 6 reps

~Rest 2:00 before beginning the next circuit~


2a Side plank w/ hip abductions 6 reps per side

2b Single leg dead lifts, 15-30#’s 6 reps per side

2c Staggered stance chopping lift, 10-25# 6 reps per side

2d Froggie burpees, modified if necessary 6 reps

*AMRAP= As many rounds as possible.

10

WEEKS 5/6 : WORKOUT D (Bodyweight only) (Watch the Week 5/6 : Workout D video) This workout consists of three separate circuits of exercises.

You’ll perform each circuit four times. You can take rests as needed but try to work quickly!

Perform this circuit 4X through 1a Squat jumps 12 reps

1b Jumping spiderman crawls 12 reps total

1c Sit-throughs 12 reps total


2a “T” push-ups (regular or elevated) 10 reps total

2b Side split squat w/ overhead reach 10 reps per side

2c Lateral skater hops 10 reps per side


3a Side to side burpees 8 reps total

3b Plank w/ lateral taps (“out-out-in-in”) 8 reps total

3c Cross-behind lunges w/ knee drive 8 reps per side

WEEKS 5/6 : WORKOUT E (Watch the Week 5/6 : Workout E video) This workout consists of two separate circuits of exercises.

You’ll perform the first circuit four times through, and the second circuit three times through. You can

take rests as needed but try to work quickly!

Perform this circuit 4X through 1a Offloaded squats, 15-30# 8 reps per side

1b Single arm overhead press, 15-30# 8 reps per side

1c Offloaded single leg dead lift, 15-30# 8 reps per side

1d One point rows, 15-30# 8 reps per side

1e Push-ups 8 reps


2a Elbows extended planks w/ full, deep belly breaths 30 second hold

2b Bird dogs, switch sides every 0:15 1 minute total

2c Elevated bridges 15 reps

11

WEEKS 5/6 : WORKOUT F







the dynamic warm-upthe dynamic warm-up (watch the dynamic warm-up video and follow along with me!)...

Documents