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:
Alternating Reverse Lunges
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