Welcome to the second week 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:
Alternating Reverse Lunges
If You Work Out 2 Days/Week
If You Work Out 3 Days/Week
1) Squat to Press/Thrusters — 3 sets of 15
2) Single Leg Deadlift — 3 sets of 15
3) Single Arm Overhead Dumbbell Press — 3 sets of 15 (each arm)
4) Bodyweight/Unweighted Squats — 3 sets of 15
5) Wide Grip Lat Pull-down — 3 sets of 15
Conditioning: 5 rounds of 30 seconds on, 30 seconds off rowing or biking
If You Work Out 4 Days/Week