Day 16: A Two-Part Workout

Day 16 features a guided workout with two unique parts. Follow along with the video or reference the workout below and focus on smooth movement and steady effort throughout the session.

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Workout Video

Press play and follow along with this fully guided two-part workout. Our coach will take you through the warm-up, both workout parts, and cool-down.

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Warm-Up (5 minutes)

Short walk plus dynamic movements to prepare your body:

• Bodyweight squats
• Walking lunges
• Plank hold (30 seconds)
• Arm circles

Main Workout (25 minutes)

Workout Format - Two Parts

60 seconds work | 10 seconds rest | 2 rounds per part

Important: Complete all movements on one side before switching to the other side.

Part A Movements

1. Kettlebell Swing Simulation
2. Overhead Tricep Extension
3. Lateral Squat to Knee with Row
4. Leg Extension
5. Leg Extension Hold

Complete all 5 exercises on the right side (60 sec work/10 sec rest each), then repeat all 5 exercises on the right side again. Then complete all 5 exercises on the left side twice. That's Round 1 and Round 2 of Part A.

Part B Movements

1. Rotate to Overhead Press
2. External Rotation with Abduction
3. Face Pull
4. Lateral Lunge with Lateral Raise
5. Skaters

Complete all 5 exercises on the right side (60 sec work/10 sec rest each), then repeat all 5 exercises on the right side again. Then complete all 5 exercises on the left side twice. That's Round 1 and Round 2 of Part B.

What's Included

• Warm-Up: Dynamic movements to prepare your body
• Part A: Power and strength-focused movements
• Part B: Stability and control-focused movements
• Cool-Down: Stretching and recovery to finish the session

Everything is timed and coached - just follow along and push yourself at your own pace.

Cool-Down (5 minutes)

Take time to stretch and recover:

• Quad stretch (30 seconds each leg)
• Hamstring stretch (30 seconds each leg)
• Hip flexor stretch (30 seconds each side)
• Shoulder stretch (30 seconds each side)
• Lat stretch (30 seconds each side)
• Child's pose (1 minute)
• Deep breathing (1 minute)

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💪 Pro Tips

• Unilateral focus: Working one side completely before switching creates unique fatigue - embrace it
• Part A is power: Swing simulation and leg extensions require explosive effort
• Part B is control: Rotation and stability movements reward precision over speed
• Stay hydrated: This is a longer session - keep water nearby throughout