35 Cedar Pointe Drive, Unit 35-36, Barrie, ON, L4N 5R7 
January Jumpstart Workout Database
Workout #20
Equipment Needed: None
Custom Workout Interval Timer: CLICK HERE
| Warm Up: | |
| 3 Rounds | Adductor 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 Rounds | Prone Press Up 3x8 |
| World's Greatest Stretch 3x5/side | |
| Downward Dog | |
| Workout: Tabata | |
| 20s work 10s rest | Line Hops |
| 6 Rounds | Single Arm Swings L |
| 1min REST between Rounds | Single 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
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 #17
Equipment Needed: Dumbbell or Kettlebell (not essential)
Custom Workout Interval Timer: CLICK HERE
| Warm Up: | |
| 3 Rounds | Bear Shoulder Taps 3x10/arm |
| Reverse Clam Shells 3x10/leg | |
| Cat-Cows 3x8 | |
| Workout: Tabata | |
| 20s work 10s rest | Skaters |
| 6 Rounds | Skier Swings Left |
| 1min REST between Rounds | Skier 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 Rounds | Hip Airplanes 3x8/side |
| Crab Rolls 3x5/direction | |
| Push Ups 3x8-10 | |
| Workout: | |
| 30s ON 30s OFF | Bulgarian Split Squat Right Leg |
| 4 Rounds | Squat Drops |
| 1min REST between Rounds | Bulgarian 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 minutes | Single 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 Rounds | Prone Y to W w/ dowel 3x8 |
| Hip CARs 3x2/leg | |
| DB Good-morning 3x12 | |
| Workout: A | |
| 40s:10s | Deadlifts |
| 20s:10s | DB Swings |
| 90s | Inchworms |
| 4 Rounds 1 min REST between rounds | |
| Workout: B | |
| 40s:10s | SA Bear Crawl Row |
| 20s:10s | DB Standing Chops |
| 90s | ISO 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 Rounds | Kneeling Dowel Pullovers 3x12 |
| Hip Uprighting 3x6/side | |
| Shoulder CARs 3x2/arm | |
| Workout: A | |
| 40s:10s | Tempo Goblet Squat (40sec) |
| 20s:10s | Crossover Steps (20sec) |
| 90s | Box Jumps or Step Ups (90s) |
| 4 Rounds 1 min REST between rounds | |
| Workout: B | |
| 40s:10s | Tempo Push Up (40sec) |
| 20s:10s | Shadow Boxing (20sec) |
| 90s | Rolling 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 Rounds | Side 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 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 |