Wild Physique Fitness

Coach
Richard Kahle

One of the biggest problems for most of us as we age is we are just not as pliable as we used to be.  We don't bend as well.  We can't stretch as far.  We start to creak like an old Buick's doors everytime we try to do anything.

This program addresses that with mobility every day.  There are two reasons for this. First, if you don't use it you lose it.  So we are going to use our body and take it through the full range of motion.  Second, it really does burn calories without having to spend mind-numbing minutes on the treadmill.

This is written as a six day a week program but it can be done as few as two workouts a week as an add on to other programs or broken into as many days as you need to so you can get your workout to fit your life.

Features
1 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Dumbbells or KettlebellsThe lead in your butt
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Monday
Dadbod Restomod Fat Loss 1

A1

Neck Glide

3 x 5

A2

Double Backward Shoulder Roll

3 x 5

A3

Egyptian

3 x 5

A4

Hip Root

3 x 5

A5

Hacky Sack

3 x 5

B1

Romanian Deadlift (RDL)

4 x 8

B2

DB Cross Bench Pull-over

4 x 12

C1

Air Squat

3 x 20

C2

Beast to Push Up

3 x 10

C3

Bicycle Sit-Ups

3 x 10

C4

Groiner

3 x 10

D1

Standing Forward Fold

1 x 60

D2

Kneel Hip Flexor Stretch

1 x 30

D3

Kneeling Inverted Pushup Hold

1 x 60

D4

Down Dog

1 x 60

D5

Scorpion

1 x 60

D6

Cobra Stretch

1 x 60

Tuesday
Dadbod Restomod Fat Loss 2

A1

Neck Glide

3 x 5

A2

Double Backward Shoulder Roll

3 x 5

A3

Egyptian

3 x 5

A4

Hip Root

3 x 5

A5

Hacky Sack

3 x 5

B1

1-Arm DB Row

4 x 8

B2

Dead Hang

4 x MAX

C1

Split Squat Jumps

3 x 20

C2

Twist and Sit

3 x 20

C3

V-Ups

3 x 20

C4

Tripod Extension

3 x 10

D1

Standing Forward Fold

1 x 60

D2

Kneel Hip Flexor Stretch

1 x 30

D3

Kneeling Inverted Pushup Hold

1 x 60

D4

Down Dog

1 x 60

D5

Scorpion

1 x 60

D6

Cobra Stretch

1 x 60

Wednesday
Dadbod Restomod Fat Loss 3

A1

Lateral Neck Tilt

1 x 60

A2

Backstroke

1 x 60

A3

Lateral Spinal Glide

1 x 60

A4

Hip Root

1 x 60

A5

Tootsie Roll

1 x 60

B1

Incline Dumbbell Fly

4 x 10

B2

DB Armpit Squat

4 x 10

C1

Lawnmower Row

4 x 10

C2

1-Arm Incline Press

4 x 10

D1

Air Squat

3 x 20

D2

Mountain Climber

3 x 10

D3

Skater Hop

3 x 10

E1

Clasped Hand Chest Opener with Neck Roll

1 x 60

E2

Twisting Angled Child Pose

1 x 60

E3

Sleeping Pidgeon

1 x 60

E4

3 Legged Dog

1 x 60

Thursday
Dadbod Restomod Fat Loss 4

A1

Lateral Neck Tilt

1 x 60

A2

Backstroke

1 x 60

A3

Lateral Spinal Glide

1 x 60

A4

Hip Root

1 x 60

A5

Tootsie Roll

1 x 60

B1

DB Push Press

4 x 10

B2

DB Reverse Lunge

4 x 10

C1

Hanging Knee Raise

4 x MAX @ 30

C2

DB Squat

4 x 10

D1

Cossack Squat

3 x 10

D2

Twist and Sit

3 x 10

D3

Airjack Burpee

3 x 20

E1

Clasped Hand Chest Opener with Neck Roll

1 x 60

E2

Twisting Angled Child Pose

1 x 60

E3

Sleeping Pidgeon

1 x 60

E4

3 Legged Dog

1 x 60

Friday
Dadbod Restomod Fat Loss 5

A1

Neck Rotation

1 x 60

A2

Robot Side Bend

1 x 60

A3

Outside Elbow Circle

1 x 60

A4

Lateral Leg Lift

1 x 60

A5

High Cossack Squat

1 x 60

B1

Renegade Row Burpee

5 x 5

B2

DB Hang Squat Clean

5 x 5

B3

DB Squat

5 x 10

B4

DB Push Press

5 x 10

C1

Standing Forward Fold

1 x 60

C2

Shin Box Tripod Extensions to Brettzle

1 x 60

C3

Half Butterfly Lat Stretch

1 x 60

C4

Elevated Scorpion

1 x 60

Saturday
Dadbod Restomod Fat Loss 6

A1

Neck Rotation

1 x 60

A2

Robot Side Bend

1 x 60

A3

Outside Elbow Circle

1 x 60

A4

Lateral Leg Lift

1 x 60

A5

High Cossack Squat

1 x 60

B1

Air Squat

3 x 20

B2

Beast to Push Up

3 x 20

B3

V-Ups

3 x 20

C1

Standing Forward Fold

1 x 60

C2

Shin Box Tripod Extensions to Brettzle

1 x 60

C3

Half Butterfly Lat Stretch

1 x 60

C4

Elevated Scorpion

1 x 60

Dadbod Restomod Move That Body, Lose That Fat