Back To Basics

Class is in session! Kick things off with a mobility warm-up and then dive into the basic patterns of movement: stability, squat, hinge, lunge, lateral movement, push, pull, and rotation. These patterns are the foundation of fitness, and focusing on them means you’ll be able to work out more efficiently with fewer chances of injury. Finish with a sweaty circuit!

Week One Review: Go over the basic patterns of movement in this quick review. Can you say them all? (We’ll help you: stability, squat, hinge, lunge, lateral movement, push, pull, and rotation.) Let’s get moving!

This quiz is a benchmark, so grab your notebook to record your results! The four benchmarks are push-up, squat, plank hold, and jumping jacks. We’ll come back to this same quiz at the end of the program, and you’ll be able to see just how much stronger you’ve become.

It’s time to take things to the next level! In this workout, you’ll combine opposing muscle groups into sets, meaning you will work two foundational patterns back-to-back, like squats and push-ups. The goal is to work one muscle group while the other rests so you can maintain your form through the final circuit. Let’s go!

Week Two Review: You’ll review everything you’ve previously learned in week one, but we will take it up a notch by stacking exercises with less recovery time. The sweat might sneak up on you in this one. Are you ready?

In today's quiz, you’ll test your ankle, hip, and shoulder mobility, and then work on improving it through specific corrective exercises. Improved mobility is crucial to finding ease in everyday activities as well as your workouts.

You’re confident in your basic movement patterns and can combine opposing muscle groups like a pro. Now, it’s time to make things even trickier! Move into complementary patterns and work to fatigue the muscles in this challenging workout. You’ve got this!

Week Three Review: Whether single, opposing, or complementary, the movement patterns combine for a great workout every time. Review the complementary movements to seal them in before the next quiz.

Books away: it’s quiz time! Test your endurance by completing four exercises back to back for “as many rounds as possible” (aka AMRAP) within five minutes. This quiz is fun, quick, and will get your heart rate up in just a few minutes. Don't worry, you know the modifications for each exercise by now. Press play and ace it.

Welcome to the final level! Everything you've done so far has brought you to the last challenge: plyometric movement. In these circuits, you'll jump and move in new ways, using all of the foundational movement patterns you've learned so far. Remember to use what you've learned in previous weeks to do any modifications needed.

Week Four Review: You're almost at the finish line! In today's review, you will go over everything you've worked on up until now, plus build up a nice sweat before your final benchmark quiz.

This is it – the final exam, and it’s a benchmark! Compare your results from the first quiz to today to measure strength and progress throughout this program. Remember, you will be testing push-up, squat, plank hold, and jumping jacks. Take a deep breath and get ready to celebrate.

In this bonus video, Veronika will show you how to add weights to each of the eight movement patterns you’ve learned throughout this program, in addition to how to pick up and place the weights down correctly.