35 Cedar Pointe Drive, Unit 35-36, Barrie, ON, L4N 5R7 
(705) 733-0141 
January Jumpstart Workout Database
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 Rounds | Elevated Plank Arm Circles 3x8/arm |
| Kneeling SA Slide Push Up 3x8/arm | |
| Kneeling Fly 3x8 | |
| Workout: | |
| 30s on 15s off | Reverse Lunge |
| 4-5 Rounds | Lateral Lunge |
| 1min REST between Rounds | Hamstring 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 Rounds | Prone TYW's 3x6 |
| Wall Slides 3x10 | |
| Glute Bridge w/ March 3x10/leg | |
| Workout | |
| 90s on 30s off | Single Leg hinge and clean |
| 3 Rounds | DB Single Arm floor press to Tricep Extension |
| 1min REST between Rounds | Alternating DB Snatch |
| Eccentric Push-Ups |
Workout #8
Equipment Needed: Dumbbell or Kettlebell
Custom Workout Interval Timer: CLICK HERE
Warm Up: | |
| 3 Rounds | Windshield Wipers 3x8/side |
| Side-Lying T/S Windmill 3x8/side | |
| DB Overhead (OH) Situp 3x10 | |
Workout: | |
| 90s on 30s off | Back to Forearm to Hand Getup |
| 2 Rounds | Bridge to Swing to Tall Kneeling |
| 1-2min REST between Rounds | Tall 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 Rounds | Monster Walks 3x10/side |
| Lateral Lunge Toe Touch 3x10/side | |
| Jumping Jacks 3x20 | |
| Workout: | |
| 90s on 30s off | SL Glute Bridge |
| 3 Rounds | Step-Ups |
| 1min REST between Rounds | Tall Kneeling to Squat |
| Thruster |
Workout #6
Equipment Needed: Dumbbell or Kettlebell
Custom Workout Interval Timer: CLICK HERE
| Warm Up: | |
| 3 Rounds | Deadbug 3x10/side |
| Side Plank w/ Reach through 3x10/side | |
| Bear Lifts 3x6 | |
| Workout: | |
| 90s on 30s off | Deadbug Pull-Over |
| 3 Rounds | Side Plank Hip Uprighting |
| 1min REST between Rounds | Palloff 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 Rounds | SL Deadlifts |
| Hip Hinge w/ Opposite Toe Tap | |
| Forward Lunge & Reach | |
| Workout: | |
| 45s WORK 15s REST | Lateral Lunge w/ Cross Body Knee Reach L |
| 4 Rounds | Overhead Squat |
| 1min REST between Rounds | Lateral 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 Rounds | World's Greatest Stretch |
| Good Morning | |
| Prone T's | |
| Workout: | |
| 45s WORK 15s REST | High Knees |
| 4 Rounds | Goblet Squats |
| 1min REST between Rounds | Plank 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 Rounds | Hip Hinge |
| Bear Holds | |
| Ankle Mobility | |
| Workout: | |
| 45s WORK 15s REST | Seal Jacks |
| 4 Rounds | Bulgarian Split Squat L |
| 1min REST between Rounds | Tall 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 Rounds | Fire Hydrant 3x10/leg |
| Open Book T-Spine Rot Drill 3x10/side | |
| Hamstring Sweep 3x10/side | |
Workout: | |
| 45s WORK 15s REST | Long Striders |
| 4 Rounds | Deadlifts |
| 1min REST between Rounds | Plank 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 Rounds | Birddog 3x15/leg |
| Plank Shoulder Tap 3x15/arm | |
| Mountain Climbers 3x15/leg | |
| Workout: | |
| 45s WORK 15s REST | Plank w/ Leg Abduction |
| 4 Rounds | Dead Bug w/ Overhead Hold |
| 1min REST between Rounds | Drop Squats |
| SL Squat | |
| Shoulder Elevated Glut Bridges |