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January Jumpstart Workout Database

Workout #20

Equipment Needed: None
Custom Workout Interval Timer: CLICK HERE

Warm Up:
3 RoundsAdductor Hinge
Serratus Push-ups
5-month side-lying TS Mob

Workout: BOXING! 

Follow Along!



Workout #19

Equipment Needed: Dumbbell or Kettlebell (not essential)
Custom Workout Interval Timer: CLICK HERE

Warm Up:
3 RoundsProne Press Up 3x8
World's Greatest Stretch 3x5/side
Downward Dog
Workout: Tabata
20s work 10s restLine Hops
6 RoundsSingle Arm Swings L
1min REST between RoundsSingle Arm Swings R
Alternating Lunge Jump
Sumo Step-out Swing L
Sumo Step-up Swing R


Workout #18

Equipment Needed: Dumbbell or Kettlebell (not essential)
Custom Workout Interval Timer: CLICK HERE

Itís Active Recovery day! Join us for a rejuvenating yet challenging recovery workout full of strength & mobility exercises. In order to keep up a regular exercise routine and continue to reach your goals it is imperative to work some active recovery into your workout regiment! Follow along with Dr. Kyle!


Workout #17

Equipment Needed: Dumbbell or Kettlebell (not essential)
Custom Workout Interval Timer: CLICK HERE

Warm Up:
3 RoundsBear Shoulder Taps 3x10/arm
Reverse Clam Shells 3x10/leg
Cat-Cows 3x8
Workout: Tabata
20s work 10s restSkaters
6 RoundsSkier Swings Left
1min REST between RoundsSkier Swings Right
DB Swings
Mountain Climbers
Plank up-downs


Workout #16

Equipment Needed: Dumbbell or Kettlebell (not essential)
Custom Workout Interval Timer: 
 CLICK HERE

Warm Up:
3 RoundsHip Airplanes 3x8/side
Crab Rolls 3x5/direction
Push Ups 3x8-10
Workout:
30s ON 30s OFFBulgarian Split Squat Right Leg
4 Rounds Squat Drops
1min REST between RoundsBulgarian Split Squat Left Leg
Front Plank Shoulder Taps
Rolling Side Plank
Alternating Supermans


Workout #15

Equipment Needed: Dumbbell or Kettlebell, Timer 
Workout Time: 20min Warmup - 20min (2x10min) AMRAP -  5min Cool down 

Warm Up:
Two-Way Shoulder External Rotation 3x8/way
Tall Kneeling to Squat 3x8/leg
Workout: A 

AMRAP in 10 minutes

Hollow Body Hold x30s
(As Many Rounds As Possible)Single Arm Thruster Left x10
Single Arm Thruster Right x10
Wall Squat x30s
Workout: B 
AMRAP in 10 minutesSingle Leg Hinge Clean and Press Left
(As Many Rounds As Possible)Single Leg Hinge Clean and Press R
Turkish Get-Up Left
Turkish Get-Up Right


Workout #14

Equipment Needed: Dumbbell or Kettlebell
Custom Workout Interval Timer: 
 CLICK HERE

Warm Up:
3 RoundsProne Y to W w/ dowel 3x8
Hip CARs 3x2/leg
DB Good-morning 3x12
Workout: A 
40s:10sDeadlifts
20s:10sDB Swings
90sInchworms
4 Rounds 1 min REST between rounds
Workout: B 
40s:10sSA Bear Crawl Row
20s:10sDB Standing Chops
90sISO Lunge w/ curl
4 Rounds 1 min REST between rounds


Workout #13

Equipment Needed: Dumbbell or Kettlebell, Dowel (hockey stick, broomstick, golf club), Wall that you can slide your arms on
Custom Workout Interval Timer: CLICK HERE

It's Active Recovery day! Join us for a rejuvenating yet challenging recovery workout full of strength & mobility exercises. In order to keep up a regular exercise routine and continue to reach your goals it is imperative to work some active recovery into your workout regiment! Follow along with Dr. Kyle! 


Workout #12

Equipment Needed: Dumbbell or Kettlebell, Dowel (hockey stick, broomstick, golf club), Step/Chair/Couch (something to elevate your shoulders on)
Custom Workout Interval Timer: CLICK HERE

Warm Up:
3 RoundsKneeling Dowel Pullovers 3x12
Hip Uprighting 3x6/side
Shoulder CARs 3x2/arm
Workout: A 
40s:10sTempo Goblet Squat (40sec)
20s:10sCrossover Steps (20sec)
90sBox Jumps or Step Ups (90s)
4 Rounds 1 min REST between rounds
Workout: B 
40s:10sTempo Push Up (40sec)
20s:10sShadow Boxing (20sec)
90sRolling Planks (90sec)
4 Rounds 1 min REST between rounds 



Workout #11

Equipment Needed: Dumbbell or Kettlebell, Hip band (not essential), Step/Chair/Couch (something to elevate your shoulders on)
Workout Time:
20min Warmup -  20min AMRAP -  5min Cool down 

Warm Up: 20min
3 RoundsSide Plank w/ Knee Drive 3x8/side
Clam Shell 3x15/side
Straight Leg Drops 3x10
SL Glute Bridge 3x10/leg
Workout: 25min
AMRAP "As Many Rounds As Possible"SL Squat L&R 3x10
Rotational Chops (Rainbows) 3x10/side
Reverse Lunge w/ Curl 3x10/side
SL Rotation Clean 3x10/side
Directional Mountain Climbers 3x20/leg


Workout #10

Equipment Needed: Sliders (socks or a towel under your hands/feet on hardwood flooring OR paper/plastic plate on carpet)
Custom Workout Interval Timer: CLICK HERE

Warm Up:
3 RoundsElevated Plank Arm Circles 3x8/arm
Kneeling SA Slide Push Up 3x8/arm
Kneeling Fly 3x8
Workout:
30s on 15s offReverse Lunge
4-5 RoundsLateral Lunge
1min REST between RoundsHamstring Curl
Plank Leg Abductions
Mountain Climbers



Workout #9

Equipment Needed: Dumbbell or Kettlebell, Wall & Foam Roller (or socks for your hands/long sleeves so you can slide your arms against a wall)
Custom Workout Interval Timer: CLICK HERE

Warm Up:

3 RoundsProne TYW's 3x6
Wall Slides 3x10
Glute Bridge w/ March 3x10/leg
Workout
90s on 30s offSingle Leg hinge and clean
3 RoundsDB Single Arm floor press to Tricep Extension
1min REST between RoundsAlternating DB Snatch
Eccentric Push-Ups


Workout #8

Equipment Needed: Dumbbell or Kettlebell
Custom Workout Interval Timer: CLICK HERE

Warm Up:

3 RoundsWindshield Wipers 3x8/side
Side-Lying T/S Windmill 3x8/side
DB Overhead (OH) Situp 3x10

Workout:

90s on 30s offBack to Forearm to Hand Getup
2 RoundsBridge to Swing to Tall Kneeling
1-2min REST between RoundsTall Kneeling Lunge to Stand
Windmill



Workout #7

Equipment Needed: Dumbbell or Kettlebell, Step (couch, bench, chair against a wall), Hip Band (not essential)
Custom Workout Interval Timer: CLICK HERE


Warm Up:
3 RoundsMonster Walks 3x10/side
Lateral Lunge Toe Touch 3x10/side
Jumping Jacks 3x20
Workout:
90s on 30s offSL Glute Bridge
3 RoundsStep-Ups
1min REST between RoundsTall Kneeling to Squat
Thruster


Workout #6

Equipment Needed: Dumbbell or Kettlebell
Custom Workout Interval Timer: CLICK HERE

Warm Up:
3 RoundsDeadbug 3x10/side
Side Plank w/ Reach through 3x10/side
Bear Lifts 3x6
Workout:
90s on 30s offDeadbug Pull-Over
3 RoundsSide Plank Hip Uprighting
1min REST between RoundsPalloff Press w/ OH Raise
Reverse Lunge to Step Through



Workout #5

Equipment Needed: Dumbbell or Kettlebell, Dowel (hockey stick, broomstick, golf club)
Custom Workout Interval Timer: CLICK HERE


Warm Up:
3 RoundsSL Deadlifts
Hip Hinge w/ Opposite Toe Tap
Forward Lunge & Reach
Workout:
45s WORK 15s RESTLateral Lunge w/ Cross Body Knee Reach L
4 RoundsOverhead Squat
1min REST between RoundsLateral Lunge w/ Cross Body Knee Reach R
DB Palloff Press
Skaters



Workout #4

Equipment Needed: Dumbbell or Kettlebell, Dowel (hockey stick, broomstick, golf club) 
Custom Workout Interval Timer: CLICK HERE

Warm Up:
3 RoundsWorld's Greatest Stretch
Good Morning
Prone T's
Workout:
45s WORK 15s RESTHigh Knees
4 RoundsGoblet Squats
1min REST between RoundsPlank SL DB Row L
Plank SL DB Row R
Bear Crawls



Workout #3

Equipment Needed: Dumbbell or Kettlebell, Step (couch/chair), Wall 
Custom Workout Interval Timer: CLICK HERE


Warm Up:
3 RoundsHip Hinge
Bear Holds
Ankle Mobility
Workout:
45s WORK 15s RESTSeal Jacks
4 RoundsBulgarian Split Squat L
1min REST between RoundsTall Kneeling DB Halos
Bulgarian Split Squat R
Side to Side Shuffle


Workout #2

Equipment Needed: Dumbbell or Kettlebell, Clothes Basket (something to put weight in), Resistance Hip Band (bonus, not needed)
Custom Workout Interval Timer: CLICK HERE

Warm Up:

3 RoundsFire Hydrant 3x10/leg
Open Book T-Spine Rot Drill 3x10/side
Hamstring Sweep 3x10/side

Workout:

45s WORK 15s RESTLong Striders
4 RoundsDeadlifts
1min REST between RoundsPlank Up-Downs
Tall Kneeling SA Press L
Tall Kneeling SA Press R




Workout #1

Equipment Needed: Bench/Couch/Step/Chair 
Custom Workout Interval Timer: http://www.intervaltimer.com/timers/10019245

Warm Up:
3 RoundsBirddog 3x15/leg
Plank Shoulder Tap 3x15/arm
Mountain Climbers 3x15/leg
Workout:
45s WORK 15s RESTPlank w/ Leg Abduction
4 RoundsDead Bug w/ Overhead Hold
1min REST between RoundsDrop Squats
SL Squat
Shoulder Elevated Glut Bridges



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