PUBLISHER’S NOTE: For a full description of the beginner workouts and movements in them by Bret Hamilton, their creator, see his article on Getting Started with this 12 Week Program.

Get started with the beginner workouts

If you are just starting out and are unfamiliar with the movements in this cycle, please read the instructional videos included and make sure you understand the techniques involved and have access to the correct equipment and space.

Tracking your progress is invaluable in helping you achieve the results you want. It will aid you on your journey and help you make sure you are using a stressful enough load to help you improve, but not so challenging that you risk burnout or injury.

The program should be carried out three times a week. Monday, Wednesday, Friday would be ideal.It helps to build strength, improve coordination and flexibility, and also improve anaerobic endurance.

The total number of sets and / or reps will generally decrease as the program progresses, meaning that it transitions from strength-endurance-focused to pure strength over the twelve week period.

Week 2

1. Preparation for movement: Think of this as the passive warm up. Many soft tissue materials that contain foam rollers and / or roller pin tools to break up adhesions and provide blood to the muscles.

2. Activation: The part of the workout that fires up the vestibular system. These exercises are great for motor control and coordination.

  • Crocodile Breath x10 breaths
  • Creeping X-Lift training with a ball on your back

3. Intensification: During this phase of the workout, you will perform a “core-focused” exercise that encourages the development of overall body tension for short, intense bursts. Your core temperature will rise and you will be ready for skill building.

  • Farmer cargo space with DB, plate or KB 3x: 10
  • Rotational stability plank x10 per side,: 02 hold

4. Skill building: This is the strength training part of the session. It’s known as skill building because the emphasis is on the quality of the repetitions, not the quantity. Usually there are two sets of three exercises. Perform each group of three in turn as a circle. Go through the number of prescribed sets, then move on to the second group of three exercises before moving on to the next section of the workout.

Monday: 2X15 reps each

Friday: 3X10 repetitions each

  • Push up
  • KB deadlift
  • 1/2 kneeling hip flexion with dowel x10
  • KB-cup squat (level 1)
  • DB stooped row
  • Laterally lying wind turbine on foam roller

5. Metabolic Conditioning: This is where you will improve your anaerobic fitness by doing a high-intensity interval session for about five minutes. The total time is kept to five minutes, whereby the work and rest relationship becomes more demanding with increasing fitness.

Monday: Speed ​​squats, 6 rounds of work: 15, rest: 30

Wednesday:18-23 minutes of walking / jogging with an intensity level of 6/10

Friday: Speed ​​squats, 7 rounds training: 15, rest: 30

6. Cooling down: During the cooldown, you will perform similar exercises as in the Activation section, except that here they act as full-body resets. The exercises included help to gradually lower the heart rate and get the blood circulating again after a high-intensity finishing.

  • Cross creeps x10
  • Segment rollers x3
  • Swings x10
  • Foam roll as needed

Feel free to include any extra stretches and / or foam rolls that you think are necessary after completing this section. Make sure you have a high protein food / shake within 30-60 minutes to speed your recovery.

If you want to participate in this program, Make it your business to stick with it completely without mixing and matching workouts from other training programs. Use the tracking tool provided. It will be invaluable for keeping track of your progress.


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