Frequently Asked Questions


What is the best way to warm up for my workouts?

A dynamic warm up with a full-body approach is the best way to prepare your body to workout. Fluid, continuous movements along with joint mobility will help you transition from a resting heart rate and body temperature to a working heart rate.


How long should I rest between sets?

The rest periods are specified for these workouts. However, if no rest period is given, move through the sets at a steady pace, always placing form and safety first. If you find you need more rest, add it as needed until you are able to stay with the prescribed rest for each workout.  

I don’t have a gym membership. Can I do my workout programs at home?

Yes, these workouts require minimal or no equipment.


How many days a should I workout?  Are these workouts enough?

These workouts are programmed 3 days per week with the option to add yoga and mobility on off days as well as brisk walking or running. Feel free to structure your workout days to accommodate your personal schedule, but remember to allow time for rest and recovery.


What other forms of exercise compliment these workouts?

Yoga or brisk walking/running are the best workouts to complement this program.  


What is the time commitment for the program in total, per week, and per day?

This training plan will run 12-16 weeks, with workouts programmed 3-4 times/week, no more than 60 minutes per day.


What equipment will I need?

  • Pull up bar
  • Timer
  • Box, 20-24 inch
  • Non-slip yoga mat
  • Two yoga blocks/parallettes are optional 


How should I progress in my workouts?

Focus on mastering the basics first: squat, push up, pull up, row, lunge, and your ability to sprint, jump, climb, and crawl. Once you are comfortable with these basics, you can then move on to the more advanced movements. Focus on performing clean movements with immaculate form. Avoid going to complete failure - try to leave a few reps left in your tank each set. Many people want immediate results in bodyweight workouts and train all out until failure, but overtime your central nervous system will be compromised, your results will be limited, and your body will take much longer to recover.


How do I measure my progress?

Train, test, and retest the essential bodyweight movements.


How can I make these workouts harder or more advanced?

You can start by adding a 4th bodyweight workout per week. However, be very cautious that you are not over training. After you have mastered the bodyweight movements included in these workouts, it may be advantageous to try more advanced variations of movements, reps schemes, and tempos. Simply moving the positioning of your feet or hands, or using an extended range of motion in your push ups with your hands on medicine balls or boxes can be a real challenge. You can also try performing explosive and plyometric movements or perform single-limbed movements.

See more about: