Brutal 35 Minute Bodyweight Workout Fitness Health Track

Build muscular strength and endurance in your lower body and core with this efficient workout. We combine HIIT with strength circuits for a sweaty 30 minutes that will leave you feeling strong and accomplished in little time. For this workout, I wanted to make sure it checked a few boxes — sweaty, efficient, and fatigue-inducing. With these as my “compass” I knew starting with HIIT would be the best way to elevate the heart rate from the beginning. From there, we hold the heart rate steady as we dive into strength circuits that will fatigue the lower body muscles from all different angles and planes of motion. To round out the workout, we end with a tabata glute and core finisher to leave us with a sense of accomplishment. The Workout We begin with a 4-minute warmup to mobilize our joints and activate muscles of the lower body and core. From there, we start off strong with a HIIT Circuit. This is a tabata format where we complete 2 exercises for 4 rounds of 20 sec on / 10 sec off. These are both bodyweight, high-impact exercises that involve jumping; however, I offer modifications if you prefer a low-impact option. Our strength segment consists of 2 circuits with 3 exercises each. We perform the 3 exercises for 2 rounds of 45 sec on / 15 sec off. I recommend choosing medium-heavy (for you) weights here. Tip: preview the exercise list below to get an idea of what weights to use! Your goal is to feel a good level of muscle fatigue by the last 10 seconds of a set. The final piece of the workout is a Tabata Glute and Core Finisher. We have 4 exercises, performed for 20 sec on / 10 sec off. Each exercise will be performed for 2 rounds before moving on to the next. Once the 2 rounds for a given exercise are complete, we won’t be coming back to it, so give it your all! You’ll have the option to use a light dumbbell in this section, but it’s not required. Workout Notes/Tips • Take a look at the strength exercises before pushing play to get an idea of what weights you’d like to use. I recommend selecting medium/heavy (for you) weights for the given exercises. • As this is a level 4, we move quickly from HIIT to strength and back to HIIT. Don’t hesitate to press pause if you need more rest. • Have fun! Enjoy the variety of movements and segments packed within this short workout. Equipment Needed A range of dumbbells from light to heavy (I use 10lb as my light, 15lb as my medium, and 20lb as my heavy for this workout). A mat or comfortable space on the floor is recommended for the core finisher and cooldown. Warmup (4:00) — 8 exercises; 2 rounds; 30 seconds each Hip Circles Dynamic Quad Stretch Squat + Rotation, alternating Modified Cossack Squat Reverse Lunge + Rear Leg Raise – alternating Squat + Plank + Down Dog Skiier Swing Jumping Jacks Tabata HIIT (4:00) — 4 Rounds; 20 sec on/10 sec off; AABB format Squat Jump Twist Alligator Jacks Strength Circuit 1 (6:00) — 2 Rounds; 45 sec on/15 sec off 1 ½ Squat Single Leg Deadlift + Reverse Lunge – R/L Cossack Squat **Water Break** Strength Circuit 2 (6:00) — 2 Rounds; 45 sec on/15 sec off Clean to Front Squat Sumo Straight Leg Deadlift Front Lunge + Rotation (optional weight), alternating Tabata Glute + Core Finisher (4:00) — 2 Rounds per exercise before moving on; 20 sec on/10 sec off; AABBCCDD Elbow Plank Leg Rainbows Quad Hover Donkey Kick (RD 1)/Fire Hydrant (RD 2) Cocoon Crunch ½ Kneeling DB Chop – R/L **Water Break** Cooldown (4:00) — 8 exercises; 1 round; 30 seconds each ½ Kneeling Hip Flexor (w/ glute activation) – R Hamstring Stretch – R Pigeon – L Kneeling Adductor Stretch – L ½ Kneeling Hip Flexor (w/ glute activation) – L Hamstring Stretch – L Pigeon – R Kneeling Adductor Stretch – R

Focus & Benefits: In this under 30-minute total body HIIT routine (high intensity interval training) you’ll learn how to efficiently (and safely) move your weights through space and time all the while tackling dynamic, quick-paced movement patterns. The combination of added resistance and a fast cadence in this workout will help challenge your heart rate without requiring overly complex formatting or exercises. Fun fact: There are no plank-forward exercises in this workout! Equipment: You’ll need your moderately heavy and light weight options relative to what you can safely lift/control for pace-directed, multicomponent movement patterns. Err on the side of caution and start with weights lighter than you think you would use for each exercise. Bring along a mat or other comfortable surface as well for the core finisher at the end of the workout. Tips & Helpful Information: The addition of weights to any exercises involving hopping or more explosive movement patterns is optional (i.e., the first exercise in each HIIT circuit). If moving quickly with weights is uncomfortable or prohibitive for you in any way, omit the weights and complete these exercises bodyweight-only. If you choose to use weights for these dynamic moves, make sure to master the movement pattern before increasing your weights. Difficulty & Modifications Explained: This routine is rated as a level 4 due to the addition of weights throughout the HIIT circuits as well as the core finisher. As mentioned above, omitting the weights altogether and/or opting for lighter weight loads will increase the accessibility of this workout. Closing Notes: Remember that you ultimately determine the difficulty level of this workout with your pacing and weight selections. For this routine to feel like a true HIIT workout (maximum effort, near your breathless threshold), you’ll have to step outside of your comfort zone, revel in the discomfort, and potentially move with a quickness that is currently unfamiliar to your body. In other words, get comfortable with the discomfort! Workout Warm-Up : 30 sec per exercise, no rest between exercises (4:00) -Hip Openers + Squat -Zombie March + Reverse Lunge – R -Zombie March + Reverse Lunge – L -Lateral Single-Leg Hops (mid-tempo) -Floor-to-Ceiling Blastoff Squat -Football Runs -Jump Rope -Jumping Jacks ***30 sec off*** My Weights (not a recommendation, just a reference): -Medium/Moderately Heavy: 20 lbs. (9.1 kg) / 25 lbs. (11.3 kg) -Light: 15 lbs. (6.8 kg) HIIT Circuit #1 : 30 sec on / 15 sec off / 2 rounds (~4:15) -Frogger Hop (forward/back) + Weight Pick-Up/Put-Down -Push Presses -(Bodyweight) High Knees ***Water Break #1*** HIIT Circuit #2 : 30 sec on / 15 sec off / 2 rounds (~4:15) -Weighted Pausing Switch Jumps (1 weight – goblet hold) -Reciprocal Rows -(Bodyweight) Lateral Squat Jumps ***30 sec off*** HIIT Circuit #3 : 30 sec on / 15 sec off / 2 rounds (~4:15) -Narrow Squat-to-Overhead -Stationary Lateral Lunge + Low Row (1 weight – row in lunge, weight handoff) -(Bodyweight) Skaters ***Water Break #2*** Core Finisher : 30 sec on / 15 sec off / 2 rounds (~4:15) -(from tabletop) Weighted Iso Crunch (weight above chest) + Alt. Leg Extensions -(from modified boat) Weighted Jackknifes -3-Sec Iso Superhuman Lifts Cool-Down : approx. 30 sec per stretch (approx. 4:00) -Sphinx Pose Stretch -Child’s Pose Stretch -Lizard Pose/Quads-Hip Flexors Stretch – R -Kneeling Hamstrings/Hinge Stretch – R -Lizard Pose/Quads-Hip Flexors Stretch – L -Kneeling Hamstrings/Hinge Stretch – L -Chest Opener Stretch (hands behind body) -Slow Arm Circles

Focus & Benefits: This workout sets the foundation for a great challenge ahead. We will focus on pure lower body strength in a superset format and end with a glute finisher. As the focus of this challenge is functional movement, you’ll notice that many of the exercises lean on your core stability as well. The great part of this workout is that it’s highly scalable. You can modify or progress many of the movements with simple weight and tempo adjustments. Stronger legs ahead! Equipment: Dumbbells (light, medium, and heavy), and an optional mat Tips & Helpful Information: Being functional in daily life means being able to climb stairs, bend over to pick something up, carry something on one side of your body, and various other modalities. And I don’t want you to just be able to do it, but do it well without the presence of back pain or other limitations. To achieve this, there’s no doubt that the legs serve as your foundation. Strong legs and glutes support your hips, knees, and ankles; all of which are critical to functional movement patterns. Our workout format consists of 4 different supersets with 2 exercises each. In most cases, the 2 exercises work opposing muscle groups so one can recover while the other is working. This allows us to stay efficient without burning out. We will complete each superset for 2 rounds of 40 seconds work, 20 seconds rest; the long(er) rest breaks allow you time to catch your breath and swap weights if needed. You will still notice an elevated heart rate as the legs are some of the largest muscle groups in the body and require lots of oxygen, but I don’t want this to turn into a cardio workout (we’ll save that for tomorrow’s 10-day challenge workout!). Try your best to lift challenging weights for you versus speeding through the exercises. Difficulty & Modifications Explained: This workout is a level 3 out of 5 difficulty due to the longer (20 second) rest breaks as well as the ability to modify and progress each movement very easily. You always get to control your perceived exertion of this workout by adding/subtracting weight or slowing down/speeding up an exercise. Closing Note: This one snuck up on me! It’s just proof that a simple format can really turn fiery when you select challenging weights and focus on quality form. Day 1 challengers, check-in in the comments! WORKOUT OUTLINE Warmup (4:00) — 30 sec each Hip CARs – R Hip CARs – L Toe Reach to Deep Squat Side to Side Squat Reverse Lunge + OH Reach Alt. Single Leg Deadlifts Inchworm to Spiderman Lunge w/ Rotation – R Inchworm to Spiderman Lunge w/ Rotation – L Workout (18:00) — 40 sec work / 20 sec rest x 2 rounds Front Squat Switch Pick-ups Split Squat – R/L Side Walking Squat WATER BREAK Single Leg Deadlift – R/L Lateral Lunge – R/L Suitcase Squat + Calf Raise Weighted Hip Thrust Glute Finisher (3:00) — 20 sec on / 10 sec off x 2 rounds Side Bridge Clamshell – R Prone Leg Lifts Side Bridge Clamshell – L WATER BREAK Cooldown (4:30) — 30 sec each Knee Hug and Rock Figure 4 w/ Rotation – R Figure 4 w/ Rotation – L Wag the Dog Quadruped Calf Stretch – R Quadruped Calf Stretch – L Runner’s Lunge – R Runner’s Lunge – L Seated Hamstring Stretch – Straight legs

Focus & Benefits: The lower body contains the largest muscles in the body and, therefore, the greatest potential for quickly noticeable strength and power increases. Not only does the lower body serve as a stabilizing factor for increased range of motion among other areas of the body (upper body, core), it’s also the source of force production and explosiveness for total body multi-joint athletic performance. In this workout, we alternate between moderately heavy/heavy lifting and power-forward movement patterns to build strength and practice using this strength to move with increased speed, efficiency, and precision. Equipment: You’ll need your moderately heavy and heavy weight selections relative to what you typically use for lower body strength workouts. Keep in mind that the formatting/sequencing of the workout along with the inclusion of power-focused exercises might affect your typical weight choices. You might also want a mat for the cool-down and/or as a buffer between the floor and your weights. Tips & Helpful Information: The purpose of the EMOM structure for the strength supersets is to encourage heavier lifting with each subsequent round of each set (the goal rep counts decrease as you progress through the rounds). Because you’ll have one-and-a-half minutes (as opposed to the standard one minute) to complete a low rep range of two exercises each EMOM, your goal isn’t to move as quickly as possible but to focus on moving with intention and good form while challenging your weight loads. Start round one of each EMOM with your moderately heavy weights and, if possible, increase your weights during both rounds two and three to end each superset with a close approximation of your “goal” weights. Difficulty & Modifications Explained: This workout is rated as a level 4 because of the overall structure/formatting, the coordination and baseline strength required to do the power moves as written, and the high energy demand from your lower body muscles needed to complete the workout. To decrease the intensity of this routine, decrease your weights and/or omit the explosive element of the power moves. You can also decrease your goal reps for any of the EMOM supersets to make the workload feel more manageable. Closing Notes: If you’re not accustomed to including power elements in your fitness training, take your time initially and master the movement patterns before adding weight or increasing the speed of exercise execution. All in all, this workout should be a fun and challenging sweatfest! WORKOUT Warm-Up: 30 sec per exercise, no rest between exercises (6:00) -Hip Opener + Knee Hug – R -Hip Opener + Knee Hug – L -Leg Swings (forward/back) – R -Twisting SL Deadlift – R -Reverse Lunge + Knee/Calf Raise – R (balance) -Leg Swings (forward/back) – L -Twisting SL Deadlift – L -Reverse Lunge + Knee/Calf Raise – L (balance) -Alt. Lateral Lunges -Blastoff Squat + Overhead Arm Swing -Forward Hop + Backpedal (mid-tempo, small ROM – Range of Motion) -High Knees (moderate tempo) ***30 sec off*** My Weights – Moderately Heavy/Heavy (not a recommendation, just a reference): -Range: 20 lbs. (9.1 kg) to 40 lbs. (18.1 kg) EMOM Format: 1:30 per round, 3 rounds. Complete the listed number of reps of exercise 1 then exercise 2 for each round. Burnout Format: 30 sec on / 30 sec off / 3 rounds EMOM Superset #1: Reps Per Round = 10 / 8 / 6 (4:30) -Front Squat -Deadlift (RDL) ***30 sec off*** Power Burnout Round #1: (2:30) -Skier Swings (option: use 1 weight) ***30 sec off*** EMOM Superset #2: Reps Per Round = 10 / 8 / 6 (4:30) -Reverse Lunge – R (optional progression: racked hold – same side) -Reverse Lunge – L (optional progression: racked hold – same side) ***30 sec off*** Power Burnout Round #2: (2:30) -Alt. Reverse Lunge Knee Drive + Clean (option: segment the moves, omit knee drive) ***Water Break*** EMOM Superset #3: Reps Per Round = 10 / 8 / 6 (4:30) -Narrow Squat -Alt. Lateral Lunges (reps total) ***30 sec off*** Power Burnout Round #3: (2:30) -(bodyweight) Broad Jump + Backpedal (option: multiple smaller hops) ***30 sec off*** Conditioning Finisher Complex – Ladder-Up AMRAP: start with 2 reps, increase by 2 reps each round (3:00) -Clean -(weights racked) Reverse Lunge (reps total) -(unrack weights) Deadlift -Narrow Squat Cool-Down: approx. 30 sec per stretch (approx. 5:00) -Hip Circles -Pyramid Hamstrings/Hip Hinge Stretch – R -Pyramid Hamstrings/Hip Hinge Stretch – L -Wide/Sumo Stance Deep Squat Stretch -Down-Dog + Runner’s Lunge w/ Torso Rotation – R (World’s Greatest Stretch – WGS) -Down-Dog + Runner’s Lunge w/ Torso Rotation – L (World’s Greatest Stretch – WGS) -(Rollup to Standing) Shoulder/Trap Rolls -Knee Hug + Ankle Rotations – R -Knee Hug + Ankle Rotations – L -Chest Opener + Wrist Rotations

Hey Team! Welcome to Day 1 of my 10-day challenge! We’re kicking things off on the right foot with a powerful workout designed to build strength and endurance. Today’s “Strength with Drop Sets” workout follows my Full-Body Drop Set Circuit workout. This workout will target multiple muscle groups, including your legs, back, arms, and core, using a mix of dumbbell and bodyweight exercises. The drop set format ensures you’ll challenge your muscles to the max, promoting muscle growth and cardio. This workout is perfect for anyone looking to build strength, improve muscle endurance, and enjoy a structured, challenging routine. Equipment needed: • Dumbbells (Light, Medium, Heavy) • Mat (Optional) We are starting Day 1 with a two-round warm-up of exercises, each lasting 30 seconds, including arm circles, high knees, inchworms, lateral lunges, hip circles, the World’s Greatest Stretch on both sides, and butt kicks. We all know how important it is to get that body warm. So, we will be focusing on a combination of cardio and mobility movements to get things going. Today’s main workout is a 27-minute functional strength drop set circuit designed to keep things exciting and effective. This circuit is structured in a no-repeat, bored-easy format while targeting various muscle groups. You’ll spend 40 seconds on each exercise, followed by a 20-second rest period. You may need to change weights often during this workout, so use these short breaks to adjust your weights or transition to the next exercise. During this workout, we’ll engage multiple muscle groups and focus on functional strength. For instance, dumbbell deadlifts and swings will work your hamstrings, glutes, and lower back, promoting better posture and stability in daily activities. Renegade rows and bent-over rows will target your upper back and core, which can improve your posture and help with lifting and carrying tasks. Split squats and lunges focus on your legs and glutes, strengthening them for better balance and mobility. Exercises like push-ups and tricep dips will challenge your upper body, enhancing your ability to push and lift objects. Core exercises such as planks and seated twists will strengthen your abs and obliques, supporting your lower back and improving overall core stability. Each exercise is designed to build strength and improve functional movement patterns, making everyday tasks easier and more efficient. Also, with today’s workout, because we are focusing on drop sets, the goal each round is to lower your weight. So you may start the first exercise with a heavy weight, but we will reduce the weight or drop to bodyweight exercises in the following exercises. Remember to use the 20-second rest periods to adjust your weights and prepare for the next move. As always, the Team remembers that form is crucial for maximizing results and preventing injury. For this workout, there are a few exercises I really want you to focus on when it comes to your form. For the dumbbell deadlift, keep your back flat and core engaged. Lower the dumbbells slowly, feeling the stretch in your hamstrings. In renegade rows, maintain a stable plank position, and if it’s challenging, switch to a tabletop modification. During push-ups, keep a straight line from your head to your heels, lowering your body until your chest nearly touches the floor. For the alternating dumbbell clean and snatch, focus on using your hips to drive the movement and avoid using your lower back. This circuit’s structure of 40 seconds of work followed by 20 seconds of rest keeps your heart rate up and your muscles working hard. The drop set approach for exercises like the bicep curls and tricep dips ensures you’re pushing your muscles to their limits, even as they fatigue. This workout is designed to be challenging but scaleable. To make it less intense, start with lighter dumbbells. To make it more intense, increase the weight of your dumbbells. Also, I will show any modifications or offer suggestions for each exercise as needed. We’ll finish today’s workout with a five-minute cooldown. Throughout this challenge, we will be pushing ourselves to take more time with each cooldown. The cooldown will focus on relieving tension in areas that worked hard during the session such as hamstrings, lower back, and hips. It will also gently stretch your upper body, helping to release any tightness in your neck and shoulders. Now, Team, it’s time to get started. Remember, starting strong sets the tone for the rest of our challenge. Keep pushing, stay consistent, and celebrate your progress along the way. As you move through each day, remember this quote: “The only bad workout is the one that didn’t happen.” Keep this in mind, and let’s crush this challenge together. After your workout, share your thoughts and experiences in the comments below—we’re in this together! Workout Structure Warm-up — 2 Rounds, 30 Seconds Each (8 min) • Arm Circles • High Knees • Inchworms • Lateral Lunges • Hip Circles • World’s Greatest Stretch L • World’s Greatest Stretch R • Butt Kicks Functional Strength Drop Set Circuit — 1 Round, 40 seconds work / 20 seconds rest (27 Min) • Dumbbell Deadlift • Dumbell Swings • Bodyweight Good Mornings • Renegade Rows / Table Top Modification is needed • Bent Over Rows • Delt Rows • Split Squats L • Split Squats R • Bodyweight Alt Fwd Lunges • Decline Floor Press • Close Grip Press (1 dumbbell) • Push-ups • Alternating Dumbbell Clean • Alt Snatches ———> Need a short on Snatch form • Bodyweight Jump Squats • Hammer Curl • Bicep Curl • Light Alt.Bicep Curls (burn-out set) • Seated Twists • Plank with Shoulder Tap • Mountain Climbers • DB Hip Thrust (box, bench needed) • DB Glute bridges • Bodyweight Glute Bridge • Tricep Kickbacks • OH Tricep Ext. • Tricep Dips (use bench or chair) Cool Down — 1 Round, 40 Seconds Each (5 min) • Standing Forward Fold • Neck Stretch L • Neck Stretch R • Pigeon Stretch L • Pigeon Stretch R • Seated Forward Fold • Butterfly Stretch • Seated Twist L • Seated Twist R • Childs Pose

Focus & Benefits: We’ve got a short and sweet bodyweight cardio workout for you today with a fun AMRAP (as many rounds as possible) format. AMRAP-style workouts are frequently used with strength training, but can also be effective for improving cardiovascular endurance — the goal of today’s workout. Throughout our 3-minute working blocks you’ll have the ability to work at your own pace, resting as much or as little as you need. Exercises are a blend of high and low-impact, with modifications offered throughout. If you’re ready for a scalable, no-equipment cardio workout in 30 minutes or less, press play! Equipment: None. Tips & Helpful Information: If you’re not familiar with an AMRAP format, let me explain how this works in this particular workout. We’ll complete 4 different AMRAP blocks, each 3 minutes long with 3 exercises. For each exercise within the block, there is a designated number of repetitions to complete before moving to the next exercise. Continuously work your way through the list for as many rounds as possible, resting when/if needed. The beauty of this workout style is that it’s both efficient and adaptable. You choose your pace, intensity, and amount of rest. Keep in mind, this is not a HIIT (high intensity interval training) workout. Instead of short bursts of maximal output, we’re aiming for longer duration with moderate-intensity output. This allows us to hold an elevated heart rate for longer periods, thus resulting in greater cardiovascular endurance. This is great cross training for endurance athletes, or can make a great steady-state cardio day in between strength workouts. Difficulty & Modifications Explained: This workout is rated a level 3 of 5 difficulty because the format and exercise selections cater to multiple different fitness levels. There are many ways to modify to make this routine completely low-impact; on the flip side, there are many ways to add progressions and intensity to move this more into the level 4 category. Closing Note: 3-minute working blocks of cardio may sound long and intimidating if you’re not used to them but, I assure you, you can do this. Try something new today, test your boundaries. You might surprise yourself and have fun, while building that confidence! Did you like doing the AMRAP format with cardio? Let me know in the comments! WORKOUT OUTLINE Warmup (4:00) — 30 sec each Hip In and Outs Torso Rotation Overhead Cross Reach Hamstring Curl + Row Heel Scoops, alt. Squat to Single Leg Balance Boxer Shuffle “Jump Rope” Jumping Jacks Workout (16:00) — 4 AMRAP Rounds of 3 minutes each, 1 minute rest between each full AMRAP circuit. AMRAP 1 (3:00) Lateral Shuffle (8) Squat Takeoffs (8) Scissor Jumps (8) AMRAP 2 (3:00) Jump Rope/Mini Jumps (16) Sumo Floor to Ceiling Reach (8) Rev. Lunge + Knee Drive (8 total / 4 each side) WATER BREAK AMRAP 3 (3:00) Skater (10 total) Front to Back Runner (10 total / 5 each side) Overhead Jacks (10 total, alt.) AMRAP 4 (3:00) Alt. Front Kick (8 total / 4 each side) Drop Squat (8) Lateral High Knees (8 total) WATER BREAK Cooldown (4:00) — 30 Sec Each Standing Calf Stretch – R Standing SL Hamstring Stretch – L Standing Calf Stretch – L Standing Hamstring Stretch – R Quad Stretch – R Quad Stretch – L Sumo Squat Stretch Straight Leg Stretch W/ Twist

Welcome to this dynamic cardio core walking workout! It will be a mix of steady-state cardio, functional core work, some hints of balance training and mobility, and even bodyweight strength as we move through multiple planes of motion. It serves well as active recovery or a cardio workout, a starting place for the beginner, or someone easing back into exercise after some time away. We avoid heavily taxing muscles by mitigating time under tension and full squats, lunges, etc. Overall, it’s an inviting way to move freely, increase your energy, and connect with your entire body. Equipment: None If you want to omit the 10-second rests and keep it nonstop, you can continue with the previous exercise until I demo and/or you understand the next movement. To keep the energy and enjoyment even higher, I encourage you to put on some music that pumps you up for these exercises! If you want to focus primarily on cardio, strive to pick up your pace once you’ve got the movement down. If you want to experience a mix of cardio and strength, slow the moves down a bit and practice more intentional muscle engagement. When working the core in a functional way (in combination with the body as a whole), it’s crucial to engage your core muscles before initiating any movement. Moving slowly at first will ensure the core is working before adding any speed. Our core is an important focal point in this routine and proper engagement will take unnecessary focus/strain off of the hip flexors and other muscles. As I shared in the workout, my core really felt this one! Difficulty & Modifications Explained: This workout is rated a 3 in difficulty due to its intermediate-intensity cardio, low-impact nature, and avoidance of intense muscle burn. xxErica Workout w/ Built-in Warm Up: 33 exercises, 45 seconds active / 10 seconds rest (30 minutes) Backward Hip Openers w/ Steps Alt Hip Flexor Stretch + 2 Arm Circles Alt Butt Kicks + Runners Arms 2 Lateral Steps Opp. Knee to Elbow Front/Back Steps + 2 High/Low Punches Lateral Leg Raise + Opp. Knee Drive w/ Lat/Front Raise Arms (One Side) Lateral Leg Raise + Opp. Knee Drive w/ Lat/Front Raise Arms (Other Side) Grapevine Clap Alt Reverse Leg Lift + Alt Front Raise Arms Alt Hand to Opp Butt Kick 2 Lateral Steps + Outside Kick w/ Punches Alt Crossbody Kick + Twist + Hammer Curl Alt OH Tricep Ext + Front/Back Steps Alt Hand to Opp Foot + Alt Stand & Slight Squat Lateral Toe Tap w/ Punch Up + Knee Drive w/ Front Punch (One Side) Lateral Toe Tap w/ Punch Up + Knee Drive w/ Front Punch (Other Side) Alt Hinged Lateral Leg Lift + Reverse Fly **Water Break** Charleston Step + Core Twist Alt Knee Drive + Lateral Arm Swing Upper Body Scoop + Alt Butt Kick Alt Toe Touch w/ Steps Alt Runners w/ Knee + Foot Touch Alt Reverse Leg Lift Oblique Crunch Slight Wide Squat + Alt Pivot + Knee Drive Alt Backward Kicks + Lateral Tricep Ext Front/Side/Back Toe Tap Runner (One Side) Front/Side/Back Toe Tap Runner (Other Side) X Steps + Fly Arms Side Step to Slight Squat + Lateral Rainbow Arms Front/Back Pivot + Elliptical Arms (One Side) Front/Back Pivot + Elliptical Arms (Other Side) Slight Squat Step + Diagonal Reach Hip Circle + Step **Water Break** Cool Down: 10 exercises, 30 seconds each (5 minutes) Hip Flexor Stretch (One Side) Hip Flexor Stretch (Other Side) Quad Stretch (One Side) Quad Stretch (Other Side) Straddle Forward Fold Swing Alt Slow Side Stretch Standing Cat Cow Upper Body Opener + Opt. Forward Fold Arm Behind Back Neck Stretch (One Side) Arm Behind Back Neck Stretch (Other Side)

Focus & Benefits: This quick and easy flowing routine is an inviting way to move your body in a variety of ways. It involves dynamic, whole body exercises that better your mobility, flexibility, and joint health. We accomplish this while keeping the intensity low and gentle without deep ranges of motion. Equipment: None (optional exercise mat) Tips & Helpful Information: Use this as a recovery day, a short movement break, or an introduction to mobility work! Try barefoot or with socks for the biggest benefit. And although it’s not intense HIIT or strength, there is still a wealth of benefits to doing a routine like this: increased blood flow, mobilizing, connecting to your center (core), getting your heart pumping, freeing your mind, and more. In many cases, taking time for some movement is better than none! Difficulty & Modifications Explained: This routine is rated a 2 as a result of low-intensity moves, gentle pacing, and medium ranges of motion. If you’d like to make this routine more difficult, deepen your ranges of motion. Recommendations: Adding some links for pairing below. Combining this video with a strength, cardio, or combo workout is a great start to creating a comprehensive, well-rounded workout plan. Low Intensity: Total Body Balance Walking Workout (34 minutes) Mellow Cardio for Days When You Don’t Wanna (24 minutes) Medium Intensity: Total Body Strength Training Workout (33 minutes) 3-Round Whole Body Burn (32 minutes) High Intensity: Total Body Strength Circuits (45 minutes) Total Body Weighted Strength Circuits (32 minutes) Express Cardio Kickboxing Combos (21 minutes) Workout Structure Wake up (3 min, 45” each”) Overhead reach + toe sweeps Frankenstein reaches (alt) Body weight squat + good morning Hip circles (alt) Total body mobility (7 min, 40 seconds on/20 seconds off) Arm pull + backward lunge (alt) Standing Fig 4 (alt) Y Squat with heel raise Cossack lunge (with modification) Kneeling hip flexor stretch with hip rotation L/R Deep lunge + arm windmill (alt)

This workout serves as Day 1 of our Beyond the Build with Brian 10-Day Challenge, but can be used as a standalone workout anytime! Hey Team! Welcome to Day 1 of “Beyond the Build with Brian,” where we will start with a Slow Tempo Upper Body Strength workout. This session focuses on muscle control, endurance, and strength through slow-tempo exercises, engaging your muscles deeply for better activation and growth. This workout is for anyone who wants to build strength and lift a little heavier. This workout targets the shoulders, back, chest, arms, and core with a series of controlled movements using dumbbells and a bench or chair. Slower tempos maximize time under tension, promoting muscle hypertrophy and stability. Slowing down each movement recruits more muscle, leading to better muscle activation and increased strength. The controlled pace helps improve joint health and stability, making this workout beneficial for muscle building and injury prevention. Also, lifting slower allows us to maintain form over speed, which is important as it prevents injuries and increases the effectiveness of the exercises. Remember, this workout is designed to be adaptable. Don’t hesitate to lower your weight if you feel your form is breaking or you’re getting tired fast. The beauty of a workout like this is that you can adjust the difficulty by altering weights. Whether you’re a beginner, starting with lighter weights to master the form, or an advanced exerciser, pushing yourself with heavier weights, this workout is for you. You have the power to tailor it to your needs and goals. Working out together, even virtually, adds a unique sense of teamwork. Knowing that we’re all pushing through the same challenges should motivate you through this whole challenge. Let’s keep the energy up and start the week off strong! Remember, team, this is day 1! The goal is to get better each day. Focus on your form, lift a little heavier, and push yourself. Let’s hit Day 1 hard. We got this! Equipment • Box, chair, or bench • Dumbbells (light, medium, heavy) • Exercise mat (optional) Exercise Breakdown Warm-Up: 2 Rounds, 30 Sec Each • SA Circle • Shoulder Rolls • Alt Chest Openers • IYTs • Down Dog to Seal Set 1: Shoulder Focus: 3 Rounds, 40 Sec. On /20 Sec. Off (9 Mins) • Seated Military Press • Lateral Raises • Front Raises Set 2: Back Focus: 3 Rounds, 40 Sec. On /20 Sec. Off (9 Mins) • SA Row • SA Row • Wide Row Set 3: Chest Focus: 3 Rounds, 40 Sec. On /20 Sec. Off (9 Mins) • Floor Press with Bridge • Neutral Press to Crush Press • Negative Push-Up Set 4: Arms and Core: 3 Rounds, 40 Sec. On /20 Sec. Off (9 Mins) • Alt Bicep Curls • DB Crunch • Supine Rolling Tricep Ext Cooldown: 1 round, 40 Seconds each • Scorpion Stretch L • Scorpion Stretch R • Tricep Stretch L • Tricep Stretch R • Chest Shoulder Stretch • Child’s Pose