BACK TO BASICS
PREP PROGRAM
for Let's Get Moving
Follow all 4 steps below to get started with our Prep Program
Complete the Physical Activity Readiness Questionnaire (PAR-Q)
This is a series of 7 questions related to your health history and physical activity status that helps identify any potential risk(s) associated with engaging in our exercise programs. This is for your information only and does not need to be submitted.
Download the Guided Calendar
This calendar takes you through the 6 phase exercise program designed to strengthen, mobilize, and stabilize the various muscle groups involved in getting down and up off the floor. Each phase is designed to be 4 weeks in length, however, we encourage you to go at your own pace. You may find yourself needing to repeat some weeks within a phase or repeat a phase entirely!
Download our Exercise Checklist (En Español)
You can download and/or print a new copy each week to track your progress. From week to week, increase the number of sets and/or repetitions for each circuit/exercise. We recommend printing out and putting the checklists into a folder or binder. Create a journal of your journey!
Start Your Journey Below
Continue scrolling down and select the phase you want to view. Complete only ONE workout per day with at least 48 hours in between workouts.
Join Our Strava Club
Click HERE (Instrucciones Sobre Strava) for instructions on how to join our Strava Club. Strava is an online fitness tracker where you can log all your activities (walk, bike, run, swim, hike, anything!) and track your progress towards lifelong fitness!
Conversion Chart: DOWNLOAD
Original Source from http://flyingpigmarathon.com/
Things to know
Start with 1 set of each circuit below and progress to 2 sets.
Rest 30 seconds between exercises.
Rest 60-90 seconds between sets and circuits.
You should be able to complete the maximum number of sets and repetitions from both Workouts A and B before moving on to the next phase.
| Language | Workout |
|---|---|
| English | |
| 日本語 (Japanese) |
| Exercise | Start with | Progress to |
|---|---|---|
| Circuit 1 | ||
| 1 | 4 reps per foot | 6 reps per foot |
| 2 | 4 reps per foot | 6 reps per foot |
| Circuit 2 | ||
| 3 | 4 reps per leg | 6 reps per leg |
| 4 | 4 reps | 6 reps |
| Circuit 3 | ||
| 5 | 4 reps per foot | 6 reps per foot |
| Language | Workout |
|---|---|
| English | |
| 日本語 (Japanese) |
| Exercise | Start with | Progress to |
|---|---|---|
| Circuit 1 | ||
| 1 | 4 reps per leg | 6 reps per leg |
| 2 | 8 reps per foot | 10 reps per foot |
| Circuit 2 | ||
| 3 | 4 reps (315)* | 6 reps (315)* |
| 4 | 4 reps | 6 reps |
Things to know
Start with 1 set of each circuit below and progress to 2 sets.
Rest 30 seconds between exercises.
Rest 60-90 seconds between sets and circuits.
You should be able to complete the maximum number of sets and repetitions from both Workouts A and B before moving on to the next phase.
| Language | Workout |
|---|---|
| English | |
| 日本語 (Japanese) |
| Exercise | Start with | Progress to |
|---|---|---|
| Circuit 1 | ||
| 1 | 4 reps per leg | 6 reps per leg |
| 2 | 4 reps per side | 6 reps per side |
| Circuit 2 | ||
| 3 | 4 reps per leg | 6 reps per leg |
| 4 | 4 reps | 6 reps |
| Circuit 3 | ||
| 5 | 4 reps per foot | 6 reps per foot |
| Language | Workout |
|---|---|
| English | |
| 日本語 (Japanese) |
| Exercise | Start with | Progress to |
|---|---|---|
| Circuit 1 | ||
| 1 | 8 reps | 10 reps |
| 2 | 8 reps per foot | 10 reps per foot |
| Circuit 2 | ||
| 3/Modified | 4 reps (315)* | 6 reps (315) |
| 4 | 8 reps | 10 reps |
Things to know
Start with 1 set of each circuit below and progress to 2 sets.
Rest 30 seconds between exercises.
Rest 60-90 seconds between sets and circuits.
You should be able to complete the maximum number of sets and repetitions from both Workouts A and B before moving on to the next phase.
| Language | Workout |
|---|---|
| English | |
| 日本語 (Japanese) |
| Exercise | Start with | Progress to |
|---|---|---|
| Circuit 1 | ||
| 1 | 8 reps per foot | 10 reps per foot |
| 2 | 4 reps per side | 6 reps per side |
| Circuit 2 | ||
| 3 | 4 reps per leg | 6 reps per leg |
| 4 | 4 reps (315)* | 6 reps (315)* |
| Circuit 3 | ||
| 5 | 8 reps | 10 reps |
| 6 | 4 reps per side | 6 reps per side |
| Language | Workout |
|---|---|
| English | |
| 日本語 (Japanese) |
| Exercise | Start with | Progress to |
|---|---|---|
| Circuit 1 | ||
| 1 | 4 reps per side | 6 reps per side |
| 2 | 4 reps per side | 6 reps per side |
| Circuit 2 | ||
| 3/Modified | 4 reps (315)* | 6 reps (315)* |
| 4 | 8 reps | 10 reps |
| Circuit 3 | ||
| 5 | 4 reps (315)* | 6 reps (315)* |
Things to know
Start with 1 set of each circuit below and progress to 2 sets.
Rest 30 seconds between exercises.
Rest 60-90 seconds between sets and circuits.
You should be able to complete the maximum number of sets and repetitions from both Workouts A and B before moving on to the next phase.
| Language | Workout |
|---|---|
| English | |
| 日本語 (Japanese) |
| Exercise | Start with | Progress to |
|---|---|---|
| Circuit 1 | ||
| 1 | 8 reps per foot | 10 reps per foot |
| 2 | 4 reps per side | 6 reps per side |
| Circuit 2 | ||
| 3 | 4 reps per leg | 6 reps per leg |
| 4 | 4 reps (315)* | 6 reps (315)* |
| Circuit 3 | ||
| 5 | 8 reps | 10 reps |
| Language | Workout |
|---|---|
| English | |
| 日本語 (Japanese) |
| Exercise | Start with | Progress to |
|---|---|---|
| Circuit 1 | ||
| 1 | 8 reps per side | 10 reps per side |
| 2 | 4 reps per leg | 6 reps per leg |
Circuit 2| | | |
| 3 | 8 reps per leg | 10 reps per leg |
| 4 | 4 reps per arm | 6 reps per arm |
| Circuit 3 | ||
| 5/Modified | 4 reps (315)* | 6 reps (315)* |
| 6 | 8 reps | 10 reps |
Things to know
Start with 1 set of each circuit below and progress to 2 sets.
Rest 30 seconds between exercises.
Rest 60-90 seconds between sets and circuits.
You should be able to complete the maximum number of sets and repetitions from both Workouts A and B before moving on to the next phase.
| Language | Workout |
|---|---|
| English | |
| 日本語 (Japanese) |
| Exercise | Start with | Progress to |
|---|---|---|
| Circuit 1 | ||
| 1 | 4 reps per hand | 6 reps per hand |
| 2 | 8 reps per leg | 10 reps per leg |
| Circuit 2 | ||
| 3 | 8 reps per side | 10 reps per side |
| 4 | 4 reps per side | 6 reps per side |
| Circuit 3 | ||
| 5 | 8 reps | 10 reps |
| 6 | 4 reps per side | 6 reps per side |
| Language | Workout |
|---|---|
| English | |
| 日本語 (Japanese) |
| Exercise | Start with | Progress to |
|---|---|---|
| Circuit 1 | ||
| 1 | 4 reps per foot | 6 reps per foot |
| 2 | 4 reps per side | 6 reps per side |
| Circuit 2 | ||
| 3 | 4 reps per side | 6 reps per side |
| 4 | 8 reps per side | 10 reps per side |
| Circuit 3 | ||
| 5 | 8 reps per side | 10 reps per side |
| 6 | 8 reps | 10 reps |
Things to know
Start with 1 set of each circuit below and progress to 2 sets.
Rest 30 seconds between exercises.
Rest 60-90 seconds between sets and circuits.
You should be able to complete the maximum number of sets and repetitions from both Workouts A and B before moving on to the next phase.
| Language | Workout |
|---|---|
| English | |
| 日本語 (Japanese) |
| Exercise | Start with | Progress to |
|---|---|---|
| Circuit 1 | ||
| 1 | 4 reps per foot | 6 reps per foot |
| 2 | 4 reps per side | 6 reps per side |
| Circuit 2 | ||
| 3 | 4 reps per side | 6 reps per side |
| 4 | 8 reps per side | 10 reps per side |
| Circuit 3 | ||
| 5 | 8 reps per side | 10 reps per side |
| 6 | 8 reps | 10 reps |
| Language | Workout |
|---|---|
| English | |
| 日本語 (Japanese) |
| Exercise | Start with | Progress to |
|---|---|---|
| Circuit 1 | ||
| 1 | 4 reps per arm | 6 reps per arm |
| 2 | 4 reps per side | 6 reps per side |
| Circuit 2 | ||
| 3 | 4 reps per side | 6 reps per side |
| 4 | 4 reps per side | 6 reps per side |
| Circuit 3 | ||
| 5 | 8 reps | 10 reps |
| 6 | 8 reps | 10 reps |