PROGRAM OVERVIEW

Beginner Workouts

Posture, Mobility, Strength

Simple and Effective

Build Lifelong Habits

Fun Variety

Strong, Lean, Athletic

Metabolic Conditioning

Sport Specific

●— Day 1

Prep Program (12-weeks)

This bodyweight workout plan is for beginners and those recovering from injuries.

Focus

Joint Health 100%

Coordination 60%

Mobility 60%

Strength 35%

KEY POINTS:

●— Month 4-7

Bodyweight Training 2.0 (10-weeks)

After the Prep Program, we continue to strengthen your athletic foundation with bodyweight exercises designed to make you virtually injury proof. In this 10 week fitness program, you’ll learn to move safely through broad ranges of motion to support high-level strength and conditioning. Start with the novice program and when you are ready you can move onto intermediate and advanced. It’s also great to revisit 2.0 after other programs.

Focus

Posture and Injury Resistance 100%

Mobility 80%

Strength 65%

Endurance 65%

KEY POINTS:

●— Month 7-9

9-Minute Workouts (6 weeks each cycle)

These days, we all need a workout plan that we can use anywhere, anytime, and without any special gym equipment. The 9-minute workouts will help you build your best body with no fancy gear in just nine minutes a day.

Focus

Total Fitness 80%

HIIT 70%

Strength 60%

Mobility 60%

KEY POINTS:

●— Month 10-13

The 90-Day Challenge

With clear guidance, rapid progress, and 3 levels of difficulty, this highly efficient bodyweight training program promises life changing habits.

Focus

Improved Body Composition 100%

Strength 80%

Stamina 80%

Flexibility 60%

KEY POINTS:

●— Month 14

At this point, we leave it up to you to choose...

DAILY WORKOUTS

This is a dynamic bodyweight workout plan that’s continually updating based on your feedback!

KEY POINTS:

Focus

Strength Training 80%

Mobility Training 60%

Metabolic Conditioning 40%

Active Recovery 40%

YAYOG STRENGTH TRAINING

The Bodyweight Training Program offers 3 to 4 full body strength training sessions per week, and varies week to week to keep you progressing. Plus, with optional active recovery workouts that improve mobility, you’ll gain the practical stress resistance and functionality needed to stay fit for life.

KEY POINTS:

Focus

Muscular Hypertrophy 100%

Strength & Stability 100%

Mobility 50%

HIIT 30%

EFX: ELITE FUNCTIONAL EXERCISE & MOBILITY RX

This is what superheroes are made of!
By now, you’ll understand good posture and positioning and why it’s important. With this plan, and a solid foundation to build on, you’ll break through all previous plateaus.

KEY POINTS:

Focus

Strength 100%

Mobility 100%

HIIT 60%

Active Recovery 60%

HIIT

10-weeks of high intensity interval training made up of our best selling DVD bodyweight training programs. Requires 3 workouts per week and floor space only!

KEY POINTS:

Focus

Body Composition 100%

Endurance 80%

Strength 60%

Mobility 40%

STRENGTH TRAINING FOR RUNNERS

Get in great shape combining bodyweight workout plans with low mileage running.

KEY POINTS:

Focus

Joint Alignment 100%

Upper Cross Syndrome 70%

Front Line Mobility 70%

Ankle Mobility 70%

ACTIVE RECOVERY

All our programs have active recovery days included to ensure 100% recovery and injury resistance.

KEY POINTS:

Focus

Recovery 100%

Relaxation 80%

Blood Flow 70%

Flexibility 60%