Welcome to the second week 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

If you work out 2 days/week


If you work out 3 days/week


If you work out 4 days/week

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

2) Deep Squat (Hips well below parallel) — 3 sets of 12

3) Cable Row — 3 sets of 12

4) Split Squat — 3 sets of 12

5) 1/2 Kneeling Single Arm Row/Pull Down — 3 sets of 15

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