200 meter walk, jog or run

10 reps of each new movement with great form

Rest 30-60 seconds

3-5 rounds based on how you feel




Movement Physiology & Function:


KB Goblet Squats:

Muscles worked – Strengthens the quads, hip flexors, lats, calves, gluteal muscles and the hamstrings.

Application – The goblet squat helps strengthen your core muscles and helps maintain proper posture. It is more effective than ab crunches, and its other benefits make it a multi-utility workout. This is one exercise that can help you get those ripped lean abs. Just like the air squat, we do this many times every day and don’t even realize it – getting in and out of a chair, getting on and off the potty, looking in a lower cabinet, etc. But sometimes we have weight in our hands, like a child that fell asleep in our arms. Same application as the squat, but this exercise is also great for those with tight hip flexors, weak shoulders, restricted ankle movement, poor wrist flexibility and disproportionately long legs.


Push-up Position Shoulder Taps:

Muscles worked – triceps, pectoralis major, deltoids, low back, abs, obliques, deltoids

Application – Not necessarily applicable in everyday life but huge for working balance and midline stability, which applies to everyday life.


Kettlebell rows:

Muscles worked – rhomboids, delts, biceps, brachialis, traps, lats, teres major, other support shoulder muscles

Application – starting the lawn mower, pulling the dog leash back as Rover is trying to fight Sparky, gardening with bags of dirt, pulling toys that your 3 year old stuffed in the hamper, etc.


Opposite Toe Touches:

Muscles worked – Entire core, hip flexors, quads

Application – This is a core movement so not exactly transferring to everyday life. But remember, everything stems from the core, and having a strong core gives us the ability to move well in life.



Muscles worked – Primarily works the pectoralis major muscles to move the arms horizontally forward. If medially (internally) rotated, it is assisted in this by the anterior (front) head of the deltoideus in transverse flexion. If laterally (externally) rotated, the contribution of the deltoid is lessened and the pec major is strongly emphasized as the transverse adductor.

Application – The different variations of dumbbell flys target the front, middle, and posterior regions of your deltoids. Therefore, these exercises strengthen your shoulders and help improve your ability to lift heavy objects in everyday life. Performing the dumbbell flys is beneficial to not just the bodybuilders but also for those associated with sports that involve shoulder movements, swinging, and throwing, such as tennis players, swimmers, and footballers.