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

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The warm-up

Prepare your body with this 10 min warmup, that could also be used for a quick and simple workout.


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THE WARMUP
​THE WARMUP - WEEKS 3-4


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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

Cardio

No equipment needed. Let's go!
Look to complete these workouts at least twice per week on non-consecutive days.
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WEEKS 1 AND 2
WEEKS 3 AND 4
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Movement Tutorials

Do it right. Use these videos to perfect your form and get the most out of your workouts.
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​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
How to improve grip strength
Rowing Machine
Deadlifts
A Better Overhead Press
Get better at Kettlebell Swings
One Handed KB Swings
​Swing to Clean To Squats
​Suspension Rows
Pushups
Better Burpees
​Burpee Broad Jump
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
SKI ERG
Halos
Divebomb Pushups
​Three Steps To A Safer KB Rack

Strength

With 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.
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Quick and Dirty Kettlebell Workout
Kettlebell Countdown Workout
​Bodyweight Blast Workout
​4th of July Inspired KB Workout
​6-6-6 Bodyweight Workout
The 1-Minute Workout
​T-Shirt Workout

DEKASTRONG

Follow these workouts to build endurance, strength, power and mental resilience.
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WEEKS 1 AND 2
​DEKA-STRETCH #1
DEKA-STRETCH #2

NUTRITION

Watch and learn here from our weekly nutrition chat and challenge series