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Remember being a kid and coming in from a couple hours of playing outside and you’re kinda winded, nose is running, pretty sweaty…but you had a great time? That’s what I try to recreate with my workouts…fun movements that quiet the brain, unlock mobility, and inspire light hearted creativity. 

Over 4 weeks we will build upon skills learned in “THIS IS GETTING STARTED” by progressing old moves, adding in some new moves, and stringing some moves together for a fun, challenging, and flowy FULL BODY *MESS AROUND*!

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Groovy yet challenging moves to prime our muscles and aid in recovery.

DBL KB exercises to tap into higher loads & SGL KB exercises to increase stabilization as we move through offset positions. 

DBL & SGL KB complexes to challenge strength, endurance, and coordination. 

And *OF COURSE* some smooth moving body weight flows.

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x2 Light-Moderate Kettle Bells, A Yoga Mat, and some JAMZ!

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We’re bringin the bells inside for this 4 week full body strength and mobility program. Over 4 weeks we will build upon skills learned in “THIS IS GETTING STARTED” by progressing old moves, adding in some new moves, and stringing  some moves together for a fun, challenging, and flowy FULL BODY MSRND! 

DBL KB + MOBILITY *W1D1*

Rest Day

SGL KB + MOBILITY *W1D3*

SRENGTH & MOBILITY FLOW *W1D5*

FULL BODY MOBILITY *W1D7*

DBL KB + MOBILITY *W2D1*

SGL KB + MOBILITY *W2D3*

STRENGTH + MOBILITY FLOW *W2D5*

MOBILITY *W2D7*

DBL KB + MOBILITY *W3D1*

SGL KB + MOBILITY *W3D3*

STRENGTH + MOBILITY FLOW *W3D5*

MOBILITY *W3D7*


DBL KB + MOBILITY *W4D1*

SGL KB + MOBILITY *W4D3*

STRENGTH + MOBILITY FLOW *W4D5*

MOBILITY *W4D7*

SET UP: Find a comfortable seated position keeping the core engaged and torso lengthened. Roll shoulders back and down. 

Move slow and controlled through each movement, coming back to center before alternating directions. 

*Looking for a quick stretch NOT pain*

Around the World Neck Mobs 

SET UP: Find a comfortable seated position keeping the core engaged and torso lengthened. Roll shoulders back and down. Bring the inside of your wrists together. 

Send thumbs out, down, and under as you bring them back towards you. To reverse the movement, bring pinkies towards you, down, and out away from you. 

Continue in each direction creating smooth circles while keeping your wrists connected.  

Magnetic Bracelets 

SET UP: Find a table top position - neutral spine, fingers spread, shoulders over wrists, push the floor away, knees under hips, tops of feet pressing into the floor. 

CAT (exhale): tuck the pelvis, bellybutton the spine, press the floor way, round your spine, tuck the chin.
COW (inhale): Send the tail bone up, belly button to floor, arch your spine, chest comes forward, look up to the sky. 
(X2 ea way)

ROTATION: slowly move through Cat & Cow continuously creating smooth rotations. (X2 ea way) 

Cat Cow / Rotations 

SET UP: Find a *modified* beast position - neutral spine, fingers spread, shoulders over wrists, push the floor away, knees hip-ish width apart on the floor *in line with bellybutton*, toes tucked. 

Rock forward letting shoulders travel past wrists and then return to neutral. *Looking for a mobility challenge NOT pain in wrists* (x2)

Lift the knees about an inch off the ground to hover finding beast position (hold about 5 sec).

*Keep core engaged for added stability*  

Beast Rock / Lift 

SET UP: Lower into the deepest squat you can while maintaining a straight back. Use the backs of your arms to drive the knees out. 

ROCK: Rock onto the ball of each foot for ankle flexion. Reset at center before moving to the other side (x1 ea way).

ROTATION: Reach up to sky as you drive the back of the opposite arm into knee to deepen the rotation *stay for a full breath* Reset at center before moving to other side (x1 ea way). 

*Looking for a mobility challenge not pain* 

Deep Ape Rock / Rotational Reach

SET UP: Lower into the deepest squat you can while maintaining a straight back. Point the feet forward and hook peace fingers under big toes. 

Send hips up and elbows out to the sides. Keep your torso close to thighs and knees soft as you extend. 

*Looking for a quick activation in hamstrings - not over extension or an intense stretch* 

Hamstring Extentions

SET UP: Find plank - neutral neck, shoulders over wrists, fingers spread, push the floor away, bellybutton to spine, squeeze the glutes. 

Step the foot forward, pull elbow back, gaze goes forward. Thread the needle and rotate to reach up and back as the gaze follows *keep pushing into base hand to create space in shoulder*. 

Return to plank and alternate sides.  

Plank* Feel Good Flow

WARM UP*

SET UP: Find prone position - feet hip width-ish apart, arms reaching out in front shoulder width apart, neutral neck.

Inhale as you lift arms, chest, and feet a few inches off the ground. Pull arms back like pulling through water *Keep shoulders away from ears*. Reverse arms forward and lower arms and legs back down. 

Bring elbows back to 90 degrees and place hands at the sides. Push the floor away and pike the hips back to down dog. 

Come up onto toes and articulated the spine to roll down onto belly *lower hips then chest - engage glutes and core*. Return to starting position.

Rev Snow Angel / Down Dog 

SET UP: Feet hip-ish width apart with bells in-between arches of the feet. Roll shoulders back and down. 

ROWS: Sink back into a hinge and grab both bells. Push into one bell as you row the other bell into the side body *take enough of a pause at the top of the row to squeeze the shoulder blade back* (x1 ea).

DL: Drive evenly through the feet to stand. (x1) 

Gorilla Rows / Deadlift 

SET UP: Find a static beast position - neutral spine, shoulders over wrists, fingers spread, push the floor away, feet hip-ish width apart, knees lifted an inch off the ground *in line with bellybutton*.

Transfer your weight into base hand before lifting reaching arm. Reach finger tips away to create space in the shoulder. Engage your core and square your hips to keep rest of the body from rocking. Alternate sides. 

*Let your knees come to the ground for rest as needed* 

Static Beast / SA Reach 

SET UP: Feet hip-ish width apart with bells set about one foot’s length in front of you. Roll shoulders back and down. Sink back into a hinge, grab the bells, and drag them toward you to lock in the lats / shift your weight evenly throughout feet.

CLEAN: Hike the bells and drive through the feet to stand as elbows pull back and bells rotate to a racked position.

THRUSTER: Keeping your core engaged and torso upright, lower down into a squat. As you drive through the floor to standing, use the momentum to press the bells overhead. 

RESET: Resist the bells back to racked position before bringing the bells back through hinge to starting position. Control the bells back to the ground - don’t want to slam them! 

*keep wrists straight throughout the entire combo*  

*DBL KB* Dead Stop Clean / Thruster

SET UP: Find a double racked position and bring feet closer together. Bring one bell down to suitcase grip at your side. 

Shift your weight into base foot before bringing marching leg up to 90 degrees. Slight pause at the top before bringing the leg back to starting position. 

*try not to sway side to side - keep the core engaged for added stability* 

Offset March (Suitcase/Racked)

W1D1 CIRCUIT

SET UP: Crab Position - create an “M” shape with your body, feet hip width-ish apart, butt about 1 inch off the ground, shoulders back and down, gaze forward. Bring rotating arm out in front of face.

Push through base hand to bring the hips up to full extension as you squeeze the glutes. Rotate to look at base hand as you frame the head with rotating arm. 

Reverse this path to crab position before alternating.  

Alt Crab Reach 

SET UP: Feet hip-ish width apart with bell set about one foot’s length in front of you. Roll shoulders back and down. Sink back into a hinge, grab the bell, and drag it toward you to lock in the lats / shift your weight evenly throughout feet.

SWING: Hike the bell and drive through the feet to stand allowing the bell to travel up and float for a split second *keeping a soft elbow*. Absorb the bell into a hinge at the bottom of the downswing *don’t hinge too soon* 

HALF SNATCH: explosively push the floor away to stand. Keep the elbow close to your body as the bell travels upward. When the bell reaches face-ish height, punch up through the bell so it meets the wrist softly. 

RESET: Slowly return to SA racked position and control the bell to starting position.  

SGL KB - Deadstop Swing / Half Snatch

SET UP: Start with feet hip width-ish apart. Roll shoulders back and down.

Lower into deep ape position. Walk hands out to plank, pushing the floor away. 2 shldr taps each side. Keep the hips low as you walk hands back to deep ape position.

Push the floor away to stand. 

Inch Worm / Shoulder Tap

SET UP: Start with feet hip-ish width apart and the bell in an assisted SA racked position. 

LAT LUNGE: Engage the core and keep torso upright as you step bell side leg out to lateral lunge *knee should track over big toe*. Drive through foot back to standing. 

PRESS: reset in assisted SA racked position. Press the bell overhead keeping shoulder away from ear. Control the bellowing back to SA assisted racked position.  

Assisted Offset Lateral Lunge / Press

SET UP: Find plank - neutral neck, *hands closer together than usual*, fingers spread, push the floor away, bellybutton to spine, squeeze the glutes, *feet are wide*. 

Set bell to the side at nipple line. 

Push into base hand before pulling bell through with other hand. 

*Engage core and square off hips to avoid rocking from side to side*

Plank Pull Through

W1D3 CIRCUIT

THE FLOW: Inch Worm - Rev Snow Angels (x2) - Down Dog - Loaded Beast - Feel Good Flow (x2 ea side) - Rev Inch Worm

SET UP: Start with feet hip-ish width apart, torso lengthened, core engaged, shoulders back and down. 

-Sink down into deep ape *keep the back straight*
- Walk the hands out to plank *push the floor away*
- Roll down onto belly *lower hips then chest - engage glutes and core*. 
- Inhale as you lift the arms and legs a couple inches of the ground *neutral neck* and slowly pull the arms back and forward like you're pulling through water (repeat one more rep). 
- Lower arms and legs back down, pull elbows back to 90 degrees and plant the hands at your sides. Push the floor away and articulate spine back to down dog. 
- Lower hips into loaded beast and complete 2 rounds of the "feel good flow" on each side. After the last rep, instead of returning to loaded beast step the front leg back to plank and reverse your inchworm back to standing. 

The Surfer (V1) 

THE FLOW: Gorilla Rows (x1 ea side) - *Pop Back* Clean / Thruster - Racked March (x2 ea side)

SET UP: Feet hip-ish width apart with bells in-between the arches of the feet. Roll shoulders back and down. 

- Sink back into a hinge and grab both bells. Push into one bell as you row the other bell into the side body (x1 ea).
- Shift weight into bells as you pop your feet about a foots length back. Shift your weight back and engage the core *weight evenly distributed through feet*. Hike the bells and drive through the feet to stand as elbows pull back and bells rotate to a racked position.
- Keeping your core engaged and torso upright, lower down into a squat. Drive through the floor to standing and use the momentum to press the bells overhead. 
- Resist the bells back to racked position and shift weight into base leg before bringing knee to 90 degrees (x2 marches ea side). 
- Bring the bells back through hinge to starting position. 

DBL KB Go-To Flow (V1) 

W1D5 CIRCUIT

SET UP: Find a comfortable seated position keeping the core engaged and torso lengthened. Roll shoulders back and down. 

Move slow and controlled through each movement, coming back to center before alternating directions. 

SET UP: Find a tabletop position - neutral spine, fingers spread, shoulders over wrists, push the floor away, knees under hips, tops of feet pressing into floor. 

Push into your base hand as opposite arm reaches up to the sky *gaze follows*. Thread the rotating arm under the chest and through sliding it across the floor. Shoulder and head will come to rest on the ground. 

Maintain a straight back, send the hips back, keep reaching fingertips, and take a couple rounds of breath sinking into the twist. 

Push into base hand and reverse the whole motion back to tabletop.  

Tabletop Rotation / TTK

SET UP: Feet hip-ish width apart, knees soft, engage the core, torso long, shoulders back and down. 

Exaggerated freestyle & backstroke. Reach as far as you can through the fingertips to create space. 

*should feel like a mobility challenge rather than moving through pain*

Swimmers*

SET UP: Sink into the deepest squat possible while maintaining a straight back. Hold the bell by the horns at chest level. 

Press the back of your arms into the insides of knees to drive them out. 

Focus on your breath as the weight of the KB encourages you sink deeper into the hips. 

*Take any wiggles that feel good in this position / breaks as needed*

Loaded Deep Ape

SET UP: Sink into the deepest squat possible while maintaining a straight back. Press the back of your arms into the insides of knees to drive them out.

Come up onto the balls of your feet. In the direction of travel, place back hand in front of forward traveling foot. 

Push hands into the ground and shift weight into shoulders as feet travel.

Back foot lands first in line with forward hand. Return to deep ape position. 

*Keep hips low*

Lateral Traveling Ape*

SET UP: Start with feet hip-ish width apart core engaged, torso lengthened, shoulders back and down. 

Base foot points forward / opposite foot pivots out 45 degrees. Base side arm goes overhead / opposite arm reaches out to the side.

Rotate upper body toward base side and hinge *maintaining a straight back* into base hip as you trace your hand down the pivoted leg and look up toward base side hand. As you hinge think about sending your hips to the back corner. 

*Maintain a soft bend in the knees to allow your hips to sink deeper into the hinge* 

Body Weight Windmill

SET UP: Start with feet hip-ish width apart core engaged, torso lengthened, shoulders back and down. 

Sink down into deep ape and walk the hands out to plank *push the floor away*. 

Articulate the spine as you push back into down dog. Start by pushing hard through hands, spreading shoulder blades apart, and rounding vertebrae by vertebrae until you land with hips up and back lengthened in down dog. 

Reverse this controlled articulation back to plank and reverse inch worm. 

Inch Worm / Rolling Down Dog

W1D7 CIRCUIT

W2D1 CIRCUIT

W2D5 CIRCUIT

W2D7 CIRCUIT

SET UP: Find prone position - feet hip width-ish apart, arms reaching out in front shoulder width apart, neutral neck.

Inhale as you lift arms, chest, and feet a few inches off the ground. Pull one arm at a time back and forward like pulling through water *Keep shoulders away from ears*. 

Bring elbows back to 90 degrees and place hands at the sides. Push the floor away and pike the hips back to down dog. 

Come up onto toes and articulated the spine to roll down onto belly *lower hips then chest - engage glutes and core*. Return to starting position.  

SA Rev Snow Angel / Down Dog 

SET UP: Feet hip-ish width apart with bells in-between arches of the feet. Roll shoulders back and down. 

ROWS: Sink back into a hinge and grab both bells. Push into one bell as you row the other bell into the side body *take enough of a pause at the top of the row to squeeze the shoulder blade back* (x2 ea).

DL: Drive evenly through the feet to stand. (x1) 

X2 Gorilla Rows / X2 DL 

SET UP: Find a static beast position - neutral spine, shoulders over wrists, fingers spread, push the floor away, knees hip-ish width apart and lifted an inch off the ground *in line with bellybutton*.

Step the feet a bit wider than normal and bring the hands together. 

Push weight into non traveling hand and *opposite* foot. Lift traveling hand and foot about an inch of the ground. Traveling hand and foot stride and plant down at same time - landing with hands apart and feet together.

Alternate hands together / feet apart & hands apart / feet together to travel laterally.     

*Let your knees come to the ground for rest in between strides as needed* 

Lateral Traveling Beast

SET UP: Feet hip-ish width apart with bells set about one foot’s length in front of you. Roll shoulders back and down. Sink back into a hinge, grab the bells, and drag them toward you to lock in the lats / shift your weight evenly throughout feet.

CLEAN: Hike the bells and drive through the feet to stand as elbows pull back and bells rotate to a racked position.

THRUSTER: Keeping your core engaged and torso upright, lower down into a squat. As you drive through the floor to standing, use the momentum to press the bells overhead. 

REP IT OUT: Resist the bells back to racked position. Bring the bells back through hinge and drive the floor away to clean the bells back to racked position. Continue on to your next thruster.

*keep wrists straight throughout the entire combo*   

DBL KB - Clean / Thruster

SET UP: Find a racked position with feet close together. 

Shift your weight into base foot before bringing marching leg up to 90 degrees. Slight pause at the top before bringing the leg back to starting position. 

*try not to sway side to side - keep the core engaged for added stability*  

DBL Racked March

W3D1 CIRCUIT

SET UP: Crab Position - create an “M” shape with your body, feet hip width-ish apart, butt about 1 inch off the ground, shoulders back and down, gaze forward. Bring rotating arm out in front of face.

Push through base hand to bring the hips up to full extension as you squeeze the glutes. Rotate to look at base hand as you frame the head with rotating arm. 

Reverse this path to modified crab position *rotating arm still lifted*. Push into base hand to slowly shift your weight forward over feet and swing free arm forward, around, and plant behind landing in modified crab on opposite side. Continue to crab reach.

Alt Crab Reach *Roll Thru*

SET UP: Feet hip-ish width apart with bell set about one foot’s length in front of you. Roll shoulders back and down. Sink back into a hinge, grab the bell, and drag it toward you to lock in the lats / shift your weight evenly throughout feet.

SWING: Hike the bell and drive through the feet to stand allowing the bell to travel up and float for a split second *keeping a soft elbow*. Absorb the bell into a hinge at the bottom of the downswing *don’t hinge too soon*.

HALF SNATCH: explosively push the floor away to stand. Keep the elbow close to your body as the bell travels upward. When the bell reaches face-ish height, punch up through the bell so it meets the wrist softly. 

REP IT OUT: Resist the bell back to racked position. Instead of bringing the bell back to starting position, bring the bell back through hinge and drive through the feet to continue reps. 

*keep wrists straight throughout the entire combo*  

SGL KB - Swing / Half Snatch

SET UP: Start with feet hip width-ish apart. Roll shoulders back and down.

Lower into deep ape position. Walk hands out to plank, pushing the floor away. 

Roll down onto belly *lower hips then chest - engage glutes and core*. Roll back up to plank *push floor away to lift chest then hips - engage glutes and core*

Keep the hips low as you reverse the inch worm to stand. 

Inch Worm / Surfer Get Up

SET UP: Start with feet hip-ish width apart and the bell in an SA racked position. 

CURTSY LUNGE: Engage the core and keep torso upright as you swing leg opposite the bell behind and lunge into base leg *keep hips squared to the front* Drive through base foot back to standing. 

PRESS: Using the momentum from the lunge, press the bell overhead. Control the bell back to SA racked position before continuing to your next lunge. 

Offset Curtsy Lunge / SA Press*

SET UP: Find a static beast position - neutral spine, shoulders over wrists, fingers spread, push the floor away, knees hip-ish width apart and lifted an inch off the ground *in line with bellybutton*. 

Set bell to the side at the nipple line.

Push into base hand & opposite foot before pulling the bell through with other hand. 

*Engage core and square hips to avoid rocking side to side*

*Rest knees down as needed*


Static Beast Pull Through

W3D3 CIRCUIT

THE FLOW: Inch Worm - SA Rev Snow Angels (x2 ea side) - Down Dog - Loaded Beast - Feel Good Flow *Pop Switch* (x2 ea side) - Rev Inch Worm

SET UP: Start with feet hip-ish width apart, torso lengthened, core engaged, shoulders back and down.
 
-Sink down into deep ape *keeping the back straight*
- Walk the hands out to plank *push the floor away*
- Roll down onto belly *lower hips then chest - engage glutes and core*. 
- Reach arms shoulder width out in front of you. Inhale as you lift the arms and legs a couple inches of the ground *neutral neck* and slowly pull one arm at a time back and forward like you're pulling through water (x2 ea side). 
- Lower legs and arms back down, pull elbows back to 90 degrees, and plant the hands at your sides. Push the floor away and articulate the spine back to down dog. 
- Lower hips into loaded beast and complete 2 rounds of the "feel good flow" on each side. 
- Instead of returning to loaded beast to alternate in-between reps, use the momentum of swinging the arm forward to pop up and switch legs to land in front step on the opposite side.
- After the last rep, instead of alternating, step the front leg back to plank and reverse your inchworm back to standing. 

The Surfer (V2)

THE FLOW: Swing / Snatch (x2) - Thruster (x2) - Offset Overhead March (x2 ea side)

SET UP: Feet hip-ish width apart with bell set about one foot’s length in front of you. Roll shoulders back and down. Sink back into a hinge, grab the bell, and drag it toward you to lock in the lats and shift your weight back *evening distributed through feet*.

- Hike the bell and drive through the feet to stand allowing the bell to travel up and float for a split second *keeping a soft elbow*. Absorb the bell into a hinge at the bottom of the downswing *don’t hinge too soon* 
- Explosively push the floor away to stand. Keep the elbow close to your body as the bell travels up. When the bell reaches face-ish height, punch up through the bell so it meets the wrist softly. 
- Keeping your core engaged and torso upright, lower down into a squat. Drive through the floor to standing and use the momentum to press the bell overhead *shoulder away from ear*.
-  Keep the bell overhead and shift weight into leg opposite the bell before bringing knee to 90 degrees (x2 marches ea side). 
- Resist the bell back to racked position before bringing it back through hinge to starting position. 

SGL KB Go-To Flow (V2) 

W3D5 CIRCUIT

W3D7 CIRCUIT

SET UP: Find prone position - feet hip width-ish apart, arms reaching out in front shoulder width apart, neutral neck.

Inhale as you lift arms, chest, and feet a few inches off the ground. Pull one arm at a time back and forward like pulling through water *Keep shoulders away from ears*. 

Bring elbows back to 90 degrees and place hands at the sides. Push the floor away and pike the hips back to down dog. 

Come up onto toes and articulated the spine to roll down onto belly *lower hips then chest - engage glutes and core*. Return to starting position. 

W4D1 CIRCUIT

SET UP: Find a table top position - neutral spine, fingers spread, shoulders over wrists, push the floor away, knees under hips, tops of feet pressing into the floor. 

CAT (exhale): tuck the pelvis, bellybutton the spine, press the floor way, round your spine, tuck the chin.
COW (inhale): Send the tail bone up, belly button to floor, arch your spine, chest comes forward, look up to the sky. 
(X2 ea way)

ROTATION: slowly move through Cat & Cow continuously creating smooth rotations. (X2 ea way) ay) 