"You better not cry. You better not pout..."

This week, your Beginner workout is designed to make you smile! Because it's part of the workout!

While it might sound beside the point (how can a smile be a part of a workout?), it's actually *entirely* the point. Smiling when you're doing something difficult is a game changer. For instance, Lyell is known for forcing himself to smile at Heavy's. He's not a natural smiler, and way back in the early day of PATHFINDER, he discovered that smiling made whatever awful thing he was doing a lot easier.

Also, it's the holiday season, and this is a great time for themed workout (in name only, though!).


  • Soft count: 1, 2, 3, 4 ...
  • Hard count: 1,1, 2, 2, 3, 3, 4, 4...
  • Each Side: Do all reps on one side before switching to complete all reps on the other side.


10 x reps Bird Dogs
10 x reps Hand Cross-Overs HARD COUNT
10 x reps Walking Knee to Chests HARD COUNT



5 x reps DB* Squat Thrusts PLACE
10 x reps KB* Swings
15 x reps Stationary Reverse Lunges SOFT COUNT
15 x reps DB Rolling Triceps Extension**
10 x reps DB Step Ups*** SOFT COUNT
5 x reps DB* Push Press


*The noted equipment is only a suggestions. You may use a dumbbell (DB), kettlebell (KB) or your ruck, for every exercise. The cues to proper exercise form are identical regardless of weight type.

** This exercise can be done holding your ruck horizontally across your body, one hand on the top of the ruck, the other on the bottom.

*** A step-up can be done with a stair, step, or an exercise step, box, or bench. You may hold your ruck if preferred. To modify, perform as a bodyweight exercise.

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