Hey, GWOD-ers! Welcome to the brand new cycle of workouts from Kelvin Gary and Katherine Simmons of Body Space Fitness (BSF). Got questions? Email us at GWOD [at] greatist.com.

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

Rest

4 days/week

1) Reverse Lunge with Single Arm Row — 3 sets of 12

2) Deep Squat — 3 sets of 12

3) Neutral Grip Cable Row — 3 sets of 12

4) Split Squat — 3 sets of 12

5) 1/2 Kneeling Single Arm Pull-down — 3 sets of 15

Conditioning: 5 rounds of 30 seconds on, 30 seconds off row or bike

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