LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Metabolic

Set	reps
1	10

Elevated Prone Squat to Mini Cobra 1 x 10

Set	reps
1	10

World’s Greatest Stretch 1 x 10

Set	reps
1	10

BB 3:2:1 Tempo Squat 2 x 15-20

Set	reps
1	15-20
2	15-20

Elevated Push Up 2 x 15-20

Set	reps
1	15-20
2	15-20

DB Curl to OH Press on Ball 2 x 15-20

Set	reps
1	15-20
2	15-20

DB Bentover Row 2 x 15-20

Set	reps
1	15-20
2	15-20

Deep “On Spot” Skater 2 x 15-20

Set	reps
1	15-20
2	15-20

Cool Down Blocks

Cool Down Block

RP 1/2 Kneeling Loaded Tilts 1 x 10

Set	reps
1	10

Yoga recovery pose w DDB 1 x 10 breaths

Set	reps
1	10 breaths

Novice strength and movement for weight loss and LBM

Workout

Mechanical

Metabolic

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Warmup Block
Tri-Set x 1

reps 10

Set	Reps
1	10

ULT
Elevated Prone Squat to Mini Cobra

reps 10

Set	Reps
1	10

UMT
World’s Greatest Stretch

reps 10

Set	Reps
1	10

Workout Blocks

Working Block
Circuit x 2

LLT
BB 3:2:1 Tempo Squat

reps 15-20

Set	Reps
1	15-20
2	15-20

ULT
Elevated Push Up

reps 15-20

Set	Reps
1	15-20
2	15-20

LLT
DB Curl to OH Press on Ball

reps 15-20

Set	Reps
1	15-20
2	15-20

LLT
DB Bentover Row

reps 15-20

Set	Reps
1	15-20
2	15-20

ULT
Deep “On Spot” Skater

reps 15-20

Set	Reps
1	15-20
2	15-20

Cool Down Blocks

Cool Down Block
Horizontal Loading

GAR
RP 1/2 Kneeling Loaded Tilts

Set	Reps
1	10

GAR ULT
Yoga recovery pose w DDB

Holding a yoga recovery pose w deep diaphragmatic breathing

Set	Reps
1	10 breaths