Welcome back warriors! You’ve eaten your weight in junk food, and walked 10,000 miles and then you walked 10,000 more. Once of those things was good. Toxic positivity is the way of the zen masters. Have faith in the system, or it will fail and it will be your fault. Release your inside power!

• Jump Rope (5 min)

• Stretch (5 min)

• Backwards falling (10)

• Squat to sit (10)

• Backwards rolling (10)

• Wall handstands X2 (20 seconds or failure)

• Dive rolls (10)

• Wrist Curls X2* (Open 15)

• Reverse Wrist Curls X2* (Open 15)

• Wrist Rotations X2 (Open 15)

• Weighted Calf Raises X2* (15)

• Side Weighted Calf Raises X2* (Open 15)

• Dead Hang X3 (until failure)

You made it through the first week! Now is the time to push yourself forward. Grab a weight for those situps, show off your diving, fight the burn! You will be amazed at what you will accomplish at the end of this course.

• Jump Rope (5 min)

• Stretch (5 min)

• Backwards Falls (10)

• Squat to Sitting (10)

• Backwards Rolls (10)

• Wall handstands X3 (20 seconds or failure)

• Dive Roll Practice

• Situps Straight Weighted X2 (7-8)

• Side Situps X2 (Open 15)

• Leg lifts Straight X2 (15 seconds)

• Dumbell Side Raises X2 (Open 15)

• Dumbell Rows X2 (Open 15)

While last weeks workout focused on the core, this week’s workout will focus on the extremities. What makes this system truly unique is that it focuses just as much on the small muscle groups as the large. Stick with it champions!

• Jump Rope (5 min)

• Stretch (5 min)

• Backwards falling (15)

• Side Falls (Open 15)

• Basics of backwards rolling (5 min)

• Backwards rolling (Open 15)

• Wrist Curls X2* (Open 15)

• Reverse Wrist Curls X2* (Open 15)

• Wrist Rotations X2 (Open 15)

• Weighted Calf Raises X2* (15)

• Side Weighted Calf Raises X2* (Open 15)

• Dead Hang X3 (until failure)

It’s not the core, and it’s not the extremities. Yes champions, this workout is the workout you know best. Arms and legs.

• Jump Rope (5 min)

• Stretch (5 min)

• Basics of Dive Rolls (5 min)

• Backwards falling (15)

• Side Falls (Open 15)

• Backwards rolling (Open 15)

• Chained Lunges X2 (across the floor and back)

• Chained DuckWalk X2 (across the floor and back)

• Chain weighted pulls X3 (7-8)

• Box Assisted Pullups (7-8)

This workout will be an introduction to the system you will be following for the next three weeks. This system has been followed for decades by personal trainers, medical professionals, and athletes worldwide. This abridged version will prvide a foundation of health, flexibility, and strength that will impact you for years to come. Good luck athletes! And remember, stick to the system. It works.

• Jump Rope (5 min)

• Stretch (5 min)

• See how big and strong you are now

• Basics of falling backwards (5 min)

• Side Falls (Open 15)

• Situps Straight Weighted* X4 (7-8)

• Side Situps X2 (Open 15)

• Leg lifts Straight X4 (7-8)

• Side Leg Lifts X2 (Open 15)

• Dumbell Side Raises X2 (Open 15)

• Dumbell Rows X2 (Open 15)

• Suspended Row X4 (7-8)