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.


  • Perform 8-12 reps per exercise, for both Warm Up & Workout
  • Perform 2-3 rounds of the workout OR 40 Min time cap


  • 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.


  • Soft count: 1, 2, 3, 4 ... this is when both (or all) limbs perform the exercise at the same time.
  • Hard count: 1,1, 2, 2, 3, 3, 4, 4...this is when only one limb does work at a time.
  • Each Side: Do all reps on one side before switching to complete all reps on the other side.


    See above description for rep counts.

    Bird Dogs HARD COUNT
    Reach, Rock, Lifts EACH SIDE
    Knee to Chest HARD COUNT



    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.

    1 comment

    • I really enjoyed this one with the 25lb. sandbag. : )

      Linda Hughes

    Leave a comment