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Greatist Workout of the Day: Friday July 5th

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Hey, GWOD-ers, happy 4th of July! Welcome to the brand new cycle of workouts from Kelvin Gary and Katherine Simmons of Body Space Fitness (BSF). 

Body Space Fitness is all about functional training, and this cycle's workouts will mimic movements you have developed since you were young: rolling, kneeling, sitting, crawling, reaching, pulling, pushing, squatting, stepping, walking, running, leaping, etc.  These are your fundamental movement patterns, and in this next 12-weeks of training, we'll be looking to reinforce proper execution of these patterns in all planes of motion.  

This cycle of workouts also includes a new warm-up. After foam rolling, spend 30 seconds on each movement, and complete the warm-up cycle twice:

Knee Hugs
Alternating Reverse Lunges
Inch Worms
Squats
Skipping

2 days/week

Rest

3 days/week

1) Walkouts — 3 sets of 15

2) Alternating Dumbbell Chest Press — 3 sets of 15

3) Step-ups — 3 sets of 15

4) 1/2 Kneeling Face Pull — 3 sets of 15

5) Kettlebell or Dumbbell Deadlift — 3 sets of 15

Conditioning: 5 rounds of 30 seconds on, 30 seconds off of Speed Skaters

4 days/week

1) Split Squat to Press — 3 sets of 15

2) Hip Thrust Off Bench — 3 sets of 15

3) Dumbbell Curl to Press — 3 sets of 15

4) Step-ups — 3 sets of 15

5) Seated Lat Pulldown — 3 sets of 15

Conditioning: 5 rounds of 30 seconds on, 30 seconds off of Speed Skaters

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