Starting Seltzer
Squats and Hops
General FitnessStarting something new doesn't have to hit hard right out of the gate, kind of like easing into a seltzer instead of jumping straight to the hard stuff.
This is a recurring 4 week program designed for anyone looking for help getting back into an exercise routine.
Level 1 — A great starting point for anyone. Less volume, more steady state cardio, and every exercise is paired with a stretch or mobility exercise.
Level 2 — Features more sets and reps, bigger exercises paired together, and more circuit based training for cardio.
I've also got plenty of suggestions for how to adjust things if you want a little more difficulty. Exercises are easy to swap out too, with built-in suggestions in case you don't have equipment, or aren't quite comfortable with the listed exercise yet.
Prep
A
Standard Warm-Up
Jumping jacks x 20 Bodyweight Squat x 10 Split Squat x 10 (Right and Left) Lateral Squat x 10 (Right and Left) Single Leg Glute Bridge x 10 (Right and Left) Push-Ups x 10
B1
DB RDL
2 x 8
B2
Shoulder Taps_
2 x 16
C1
Goblet Squat
2 x 8
C2
Toe Pulls
2 x 8
D1
Lat Pulldown
2 x 8
D2
Knee Hug
2 x 8
E1
DB overhead Press
2 x 8
E2
i's and Y's
2 x 8
Prep
A
TRP-BSS Warm-Up
First: 3 rounds of the following Toe Pulls x 10 Push ups x 5 Reverse Lunge and Reach x 6 Then: Do 2 rounds of Bird Dogs x 5 Squats x 10 Spidermans x 10
B1
DB RDL
3 x 8
B2
Spiderman
3 x 8
B3
i's and Y's
3 x 8
C1
DB Split Squat
3 x 8
C2
Shin Box
3 x 8
C3
DB Bicep Curls
3 x 8
D1
Overhead Press
D2
DB Reverse Fly
D3
Plank
A
Cardio
1 x 20:00
Prep
A
Move Good - Feel Good Warm-Up
Do 2 rounds of 8 reps! Goblet Squats Facepulls Shoulder Taps Band Pull Aparts Reverse Lunge and Reach
Conditioning
B
EMOM Flight 1
EMOM Flight! - We're going to do 5 different EMOM workouts for 5 minutes each. EMOM = Every minute on the minute. At the start of every minute you will do the exercise listed - once you are done, you rest until the start of the next minute. For example - Hit Start - Do 20 mountain climbers - When the timer hits 1:00, do another set. When the time hits 2:00 do another set. At 6 minutes you will switch to jump squats. You will see 3 numbers for each exercise 1/2/3 1 represents the easiest number great for a 1st time. 2 is a decent challenge. 3 is ready if you are! EMOM - 5 Minutes Mountain Climbers x 8/12/20 (Feel free to change this to Spidermans and the reps to 6/8/10 if needed.) EMOM - 5 Minutes Squat Jumps x 5/8/10 (Feel free to change this out to Body Weight Squats if you aren't comfortable jumping.) EMOM - 5 Minutes DB Row x 6/8/12 EMOM - 5 Minutes Walking Lunges x 5/8/10 ea leg EMOM - 5 Minutes Push-ups
Recovery
C
Melt Down Warm-Up
Go nice easy, really feel the stretch for each movement, and use this as a chance to cool down. Knee-Hug Scoop x8 Toe Pull x8 Reverse Inchworm x8 Spiderman x8 Squat Pivot x8 Atlas Lunge x8
Prep
A
Lunge Mobility Warm Up
Make sure you do the reps with each leg forward on the lunges. Do 2 - 3 rounds - Use a plate or medball. Add weight each round if possible. Lunge Hold and Press x5 Lunge Hold and Lift x5 Lunge Hold and Rotate x5 Lunge Hold and Chop x5 Lunge Rainbows x5
B1
Goblet Squat
3 x 8
B2
Glute Rainbows
3 x 8
B3
Heel Clicks
3 x 8
C1
Incline DB Bench Press
3 x 8
C2
Shoulder Taps_
3 x 16
D1
Lat Pulldown
3 x 8
D2
DB Glute Bridge
3 x 8
E1
Lateral Squat
3 x 8
E2
Lying Handcuffs
3 x 8
Prep
A
Standard Warm-Up
Jumping jacks x 20 Bodyweight Squat x 10 Split Squat x 10 (Right and Left) Lateral Squat x 10 (Right and Left) Single Leg Glute Bridge x 10 (Right and Left) Push-Ups x 10
B1
DB Bench Press
2 x 8
B2
Band Face Pull
2 x 8
C1
Split Squat
2 x 8
C2
Shin Box
2 x 8
D1
Bent Over DB Row
2 x 8
D2
Spiderman
2 x 8
E1
Plank
2 x 0:20
E2
Lying Handcuffs
2 x 12
Prep
A
Dynamic Flex Warm-Up
5 minute walk Jumping Jacks x15 Knee Hugs x10 Toe Pulls x10 Hip Cradle x10 Shoulder Taps x10
B
1-mile Run
Conditioning
A
Melt Down Warm-Up
Knee-Hug Scoop x8 Toe Pull x8 Reverse Inchworm x8 Spiderman x8 Squat Pivot x8 Atlas Lunge x8
Circuit
B
In 15 minutes see how many rounds you can get through! Skaters x 10 Sit-Ups x10 Split Squats x10 Sumo DB Deadlift x10 Star Jumps x10
C
Plank
5 x 0:35
Conditioning
D
2-4-6-8! Circuit
How many rounds can you get in 10 minutes? 2 Push-Ups 4 Body Weight Squats 6 Sit-Ups 8 Squat Jumps 10 Jumping Jacks
Prep
A
D-Flex and Press Warm-Up
First: Do 2 rounds of this: Toe Pulls x 10 Knee Hugs x10 Push-Ups x 10 Then: Do 2 round of this: Use an empty bar Bench Press x 10 Lunges x 10 ea leg
B1
DB Bench Press
3 x 8
B2
Band Face Pull
3 x 8
B3
Toe Pulls
3 x 8
C1
Reverse Lunge and Reach
3 x 6
C2
DB Tricep Extension
3 x 8
C3
Plank
3 x 0:20
D1
Lateral Lunge
3 x 6
D2
Push-Up
3 x 8
D3
Straight Arm Sit-Ups
3 x 8
Prep
A
Standard Warm-Up
Jumping jacks x 20 Bodyweight Squat x 10 Split Squat x 10 (Right and Left) Lateral Squat x 10 (Right and Left) Single Leg Glute Bridge x 10 (Right and Left) Push-Ups x 10
B1
Goblet Squat
2 x 8
B2
Spiderman
2 x 8
C1
Push-Up
2 x 8
C2
Hip Cradle
2 x 8
D1
Reverse Lunge and Reach
2 x 8
D2
Dead Bug
2 x 8
E1
DB Sumo Deadlift
2 x 8
E2
DB Reverse Fly
2 x 8
A
Drink a Beer!
Garson Skelton
16 years as a strength and conditioning coach, personal trainer, and sports nutritionist Master's in Exercise Physiology NSCA - CSCS*D USAW Olympic Lifting Coach I've worked with a wide range of people and athletes, from Division 1 athletes and future pro players to complete beginners just getting started, and just about everyone in between.
When you join a team you’re getting more than programming, you’re joining an online community.
Starting Seltzer
Starting Seltzer
Starting Seltzer
