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See below for On-Demand workouts, exercise tutorials, nutrition, meditation and more. FITNESS ASSESMENT Use this form to keep track of your progress during 2022 |
The warm-upPrepare your body with this 10 min warmup, that could also be used for a quick and simple workout.
THE WARMUP THE WARMUP - WEEKS 3-4 
Meditation, Mindfulness and Mobility
Self care for mind and body is a must. Use self care and meditation to help you find mental clarity during these crazy times, and these mobility routines to find balance in your body. Self Care - #1 Self Care - #2 Hip and Hamstring Mobility Yoga for improved posture |
CardioNo equipment needed. Let's go!
Look to complete these workouts at least twice per week on non-consecutive days. WEEKS 1 AND 2 WEEKS 3 AND 4 
Movement Tutorials Do it right. Use these videos to perfect your form and get the most out of your workouts. 3 ways to get better at your workouts Better Breathing Use your armpit to improve posture and strength Take it one rep at a time Rowing Machine Deadlifts A Better Overhead Press Get better at Kettlebell Swings One Handed KB Swings Swing to Clean To Squats Pushups Better Burpees Windmills Kettlebell Cleans Turkish Get up (level 1) Turkish Get up (level 2) Turkish Get up (level 3) Floor Press Basic Agility Drills Renegade Rows Lizard Pushups Lunges Box Overs Deadball Shoulder Overs Front Rack Carry 6 Point Squats Trap Bar Deadlifts Handcuffs THE TANK! RBG |
StrengthWith options for bodyweight, kettlebell or dumbbells, there is no reason you can't complete any of these workouts. You should complete these workouts at least twice/week on non-consecutive days.
Quick and Dirty Kettlebell Workout Kettlebell Countdown Workout Bodyweight Blast Workout 4th of July Inspired KB Workout 
DEKASTRONG Follow these workouts to build endurance, strength, power and mental resilience. WEEKS 1 AND 2 DEKA-STRETCH #1 DEKA-STRETCH #2 |
