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PREP PROGRAM

The Prep Program uses easy workouts from Bodyweight Rehab and Bodyweight Training 2.0 to provide a smart starting point and gradual progression for total newbies or those returning from a long layoff.  

Get Started

Start with this training schedule if you want the easiest possible starting point. This 4-week Prep Program will prepare you for success. If you are just getting started with working out or coming back from an injury, this is your program.

WEEK 1

Monday

REHAB SIDE LYING

Tuesday

WORKOUT 1 – SIDE LYING WITH SINGLE KNEELING

Wednesday

STACK 1- SIDE LYING WITH SINGLE KNEELING

Thursday

STACK 2- SIDE LYING WITH SINGLE KNEELING

Friday

STACK 3- SIDE LYING WITH SINGLE KNEELING

Saturday

REST DAY

Sunday

REST DAY

WEEK 2

Monday

REHAB BACK LYING

Tuesday

WORKOUT 2 – BACK LYING WITH LUNGING

Wednesday

STACK 1- BACK LYING WITH LUNGING

Thursday

STACK 2- BACK LYING WITH LUNGING

Friday

STACK 3- BACK LYING WITH LUNGING

Saturday

REST DAY

Sunday

REST DAY

WEEK 3

Monday

REHAB FRONT LYING

Tuesday

WORKOUT 3 – FRONT LYING WITH STEP UPS

Wednesday

STACK 1- FRONT LYING WITH STEP UPS

Thursday

STACK 2- FRONT LYING WITH STEP UPS

Friday

STACK 3- FRONT LYING WITH STEP UPS

Saturday

REST DAY

Sunday

REST DAY

WEEK 4

Monday

STEP UP WITH SPIDERMAN

Tuesday

REHAB SIDE LYING

Wednesday

STORK STANCE WITH KICKOUT

Thursday

REHAB BACK LYING

Friday

STEP UP WITH SPIDERMAN

Saturday

REST DAY

Sunday

REST DAY

WEEK 5

Monday

GATE SWING WITH HIGH KICKS

Tuesday

REHAB FRONT LYING

Wednesday

STEP UP WITH SPIDERMAN

Thursday

REHAB SIDE LYING

Friday

CROSS STEP WITH SIDE KICKS

Saturday

REST DAY

Sunday

REST DAY

WEEK 6

Monday

STEP UP WITH SPIDERMAN

Tuesday

REHAB BACK LYING

Wednesday

STRADDLE STEP WITH TABLE TOPS

Thursday

REHAB FRONT LYING

Friday

STEP UP WITH SPIDERMAN

Saturday

REST DAY

Sunday

REST DAY

WEEK 7

Monday

YAYOG NOVICE TIMED SETS

Tuesday

STACK 1- SIDE LYING WITH SINGLE KNEELING

Wednesday

STACK 2- SIDE LYING WITH SINGLE KNEELING

Thursday

STACK 3- SIDE LYING WITH SINGLE KNEELING

Friday

YAYOG NOVICE LADDERS

Saturday

REST DAY

Sunday

REST DAY

WEEK 8

Monday

WORKOUT 2 – BACK LYING WITH LUNGING

Tuesday

STACK 1- BACK LYING WITH LUNGING

Wednesday

YAYOG NOVICE CIRCUIT TRAINING

Thursday

STACK 2- BACK LYING WITH LUNGING

Friday

STACK 3- BACK LYING WITH LUNGING

Saturday

REST DAY

Sunday

REST DAY

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