The Daily Training Program (DTP) is a comprehensive daily workout. To complete, perform each exercise in the below order starting with "Move Better".

MOVE BETTER

1. Jumping Jacks 3 x 0

2. Dying bug 3 x 10 per side

3. Hip Circles 3 x 10 each direction

4. Yogaplex 1 x 6 per side

MOVE FASTER

1a. Lateral Plank Walk 3 x 8

1 B. Squat Jumps 4 x 5

MOVE STRONGER

2A. Forward Lunge to Reverse Lunge 3 x 10

2b. Push Up w/ Shoulder Tap 4 x 10

3A. BW Lateral Lunge 3 x 6 per side

3b. Mountain Climbers 5 x 30

MOVE LONGER

4A. Tiger Crawl 5 x 0 / 20 SEC. REPS X 20 SEC. REST

Holiday workout
A fun and effective workout you can do during the Holidays! For move better complete each exercise twice.For move faster and stronger complete each exercise with the same # back to backFor the move faster complete the same exercise for 20 seconds then rest for 20 seconds and repeat! Have fun and enjoy the Holidays!

Jumping Jacks

3 x 0

NOVICE

20 reps

DECENT

30 reps

EXPERT

40 reps

PRO

50 reps

RECOMMENDED EQUIPMENT: Bodyweight

Starting with feet together and hands down by the side, jump your feet outside shoulder width and hands over your head and return to starting position. Repeat.

MOVE BETTER

Dying bug

3 x 10 per side

NOVICE

10 reps/side

DECENT

10 reps/side

EXPERT

10 reps/side

PRO

10 reps/side

RECOMMENDED EQUIPMENT: Bodyweight

Core stability exercise. Involves movmeent of the arms and legs away from the midline to develop ab strength and stability.

MOVE BETTER

Hip Circles

3 x 10 each direction

NOVICE

10 reps/side

DECENT

10 reps/side

EXPERT

10 reps/side

PRO

10 reps/side

RECOMMENDED EQUIPMENT: Bodyweight

Start in push up position and bring knees to ground at 90 degree angle so knee is under hips. Begin rolling your hip by bringing your knee out to the side and backwards then down to starting position. All reps on one side then switch.

MOVE BETTER

Yogaplex

1 x 6 per side

NOVICE

6 reps/side

DECENT

6 reps/side

EXPERT

6 reps/side

PRO

6 reps/side

RECOMMENDED EQUIPMENT: Bodyweight

Starting in a push-up postion, with 1 leg step up to the same side hand. Then with the arm on the same side rotate your body and reach towards the ceiling keeping your body straight.

MOVE BETTER

Forward Lunge to Reverse Lunge

3 x 10

NOVICE

15-25lbs

DECENT

25-35lbs

EXPERT

35-45lbs

PRO

45lbs+

RECOMMENDED EQUIPMENT: Dumbbells

Step forward and bend the knee so that both legs are about 90 degrees. Keep the knee from passing in front of the toes, keep core braced, and push through front leg to reach standing position then with same leg step backward and return to starting position.

MOVE STRONGER

Lateral Plank Walk

3 x 8

NOVICE

4 reps/side

DECENT

5 reps/side

EXPERT

6 reps/side

PRO

7 reps/side

RECOMMENDED EQUIPMENT: Bodyweight

Start in pushup position with feet in line with your shoulders. While maintain a tight core begin to walk both your hands and feet to one side. Tip: Keep hips down and head neutral.

MOVE FASTER

1 B

Squat Jumps

4 x 5

NOVICE

5 reps

DECENT

5 reps

EXPERT

5 reps

PRO

5 reps

RECOMMENDED EQUIPMENT: Bodyweight

Start with your legs shoulder width apart, bend your hips and knees until your hips are parrallel with your knees. Push your feet into the ground and jump as high as possible throwing your arms above your head.

MOVE FASTER

Push Up w/ Shoulder Tap

4 x 10

NOVICE

5 reps/side

DECENT

5 reps/side

EXPERT

5 reps/side

PRO

5 reps/side

RECOMMENDED EQUIPMENT: Bodyweight

Begin by getting into push up position with hands directly under your shoulders. Complete a push up taking your elbows to 90 degrees and push back up, then tap one shoulder with keeping opposite hand on the ground, then complete another push up and alternate sides.

MOVE STRONGER

BW Lateral Lunge

3 x 6 per side

NOVICE

6 reps/side

DECENT

8 reps/side

EXPERT

10 reps/side

PRO

12 reps/side

RECOMMENDED EQUIPMENT: Bodyweight

Standing upright step to the side keeping both toes forward, sit back into the same side your are steppng while keep the planted leg straight. As you land keep your toe and knee pointed forward, push through your heel driving the floor away and return to the strating position.

MOVE STRONGER

Mountain Climbers

5 x 30

NOVICE

15 reps/side

DECENT

20 reps/side

EXPERT

25 reps/side

PRO

30 reps/side

RECOMMENDED EQUIPMENT: Bodyweight

Start in a push-up position with your legs straight and core braced. Bring 1 knee up as far as possible tapping the toe, bring the foot back to the start position, make sure to keep the hips level throughout the movement.

MOVE STRONGER

Tiger Crawl

5 x 0 / 20 SEC. REPS X 20 SEC. REST

NOVICE

10 steps/side

DECENT

10 steps/side

EXPERT

10 steps/side

PRO

10 steps/side

RECOMMENDED EQUIPMENT:

Start in push up position with hands underneath shoulders and knees bent at 90 degrees, Alternating hands and legs, start walking forwards keeping knees a few inches off the ground and core tight and back flat.

MOVE LONGER