This workout is for ALL PATHFINDER workout levels and is a great way to kick off a new Class cycle!
The Beginner bodyweight workout is perfect if it's been a while since you've worked out, or are in the Life or Forward programs. If you've been working out for a while, challenge yourself with the Intermediate/Advanced level workout. You can perform this workout in your home gym or at your regular gym.
Every exercise in this workout is a fundamental movement that makes a rock solid fitness foundation. Focus on slow and controlled repetitions of each exercise. Always keep your body in alignment (unless otherwise specified). This means your head should be centered over your spine, shoulders squared with your hips, and knees tracking over your second toe with feet straight.
BEGINNER | BODYWEIGHT ONLY
- Perform 8-12 reps per exercise, for both Warm Up & Workout
- Perform 2-3 rounds of the workout OR 40 Min time cap
INTERMEDIATE/ADVANCED | WEIGHTS / SANDBAGS
- Perform 10-14 reps per exercise, for both Warm Up & Workout
- Perform 3-4 rounds of the workout OR 50 Min MAX Effort
- Weights chosen should be unique to each athlete. Choose weights that are challenging but doable.
REMINDER:
|
WARM-UP
See above description for rep counts.
Cat/Cows | |
Bird Dogs | HARD COUNT |
Inchworms | |
Reach, Rock, Lifts | EACH SIDE |
Knee to Chest | HARD COUNT |
WORKOUT
Bodyweight Workout- 8-12 reps - 2-3 x rounds - See asterick notes at the bottom of the workout for further info. |
Sandbag Workout- 10-14 reps - 3-4 x rounds - Other weights OK. Can use dumbbells, kettlebells, ruck, etc. |
Air Squats | Sandbag Squats |
Glute Bridges | Sandbag Deadlifts |
Split Squats* | Sandbag Front Lunges - Hard Count |
Partial Range Push-Up | Weighted Push-Up |
Mountain Climbers - HARD COUNT | Burpees |
Half Get-Ups** | Turkish Get-Ups** |
* For split squats, if you are unable to tap your knee to the floor, just go as far down as is comfortable.
**Split the reps. Do half of the full rep count on each side.
I really enjoyed this one with the 25lb. sandbag. : )