Level: Beginner

Duration: 4 weeks

Each week you have:

• 2 Strength training workouts (weights and bodyweight)

• 1 prehab workout

• 1 mobility workout

Program Details: This program is a great introduction to a beginner-level athlete who is looking to combine calisthenics (bodyweight strength training), with weight training and mobility. It can also serve as a great compliment to an existing running schedule, or for someone who doesn't run at all, and is just looking to move with more strength and efficiency. Each week the workouts vary in terms of the exercises and duration of the workouts. The mobility workouts are going to be KEY! These will help you improve joint strength and overall movement capacity. The strength training exercises work on helping you to improve: core strength, joint health, unilateral stability, and overall muscular endurance and power.

Equipment:

Resistance bands (purchase HERE), a kettlebell (10-20lb+), can substitute a kb for a dumbbell, a box or bench, a mat, and a foam roller.