This is Day 1 of the Daily Tips Training. In this session, you’ll learn the basics:

• Assess your stress level

• Warm-up Routine

• Upper Body Push & Pull

• Lower Body Squat and Lunge

• How to Cool-down

The intensity level picked up in this session after getting the fundamentals down in the first session and the demo. We hit the upper body and lower body and introduced planks for the core.

Key takeaways from this session: 1. As the intensity increases, you can always moderate the difficulty level by altering your pace, range of motion, and body angle. 2. The same movement can become a very different exercise by focusing on a different muscle group.

The workout starts at approximately the 3-minute mark.

You’ll learn 3 new things in this session and then get to work with a lot of floor work.

What you’ll learn:

1. Compass Lunges

2. Assessing with Balance

3. Puff Walking

The exercises include a lot of combinations to make this a full body work out:

• Legs (Glutes & Quads)

• Upper-Body (Push-ups & Back Pulses)

• Core (Planks & Bridges)

• Arms (Biceps & Triceps)

• Cardio (In-place Puff Walk/Run)

The workout starts at approximately the 3-minute mark.

In this session, you’ll learn a new type of assessment and then get to work. The big focus is on balance and floor work.

What you’ll learn:

1. Assessing with Coordination

2. Changing positions in routine movements (squats, pushups)

3. ACMs in different ranges of motion

The exercises include a lot of combinations to make this a full body work out:

• Legs (Squats, Lunges, & ACMs)

• Upper-Body (Push-ups & Back Squeezes)

• Core (Planks & Bridges)

• Arms (Biceps)

• Cardio (In-place Puff Walk/Run)

The workout starts at approximately the 4-minute mark.

You’ll be introduced to an inner ear drill to incorporate as a balance challenge during some of the now 'routine' movements.

What you’ll learn:

1. Balance: VOR & VOR-C

2. Lat & Core Muscles Squeezes (ACMs)

3. How to Land Softly

Most of this workout is done standing or seated, with a little floor work at the end. You’ll hit:

• Legs (Lunges & Landings)

• Upper-Body (Push-ups & ACMs)

• Core (Planks & ACMs)

• Cardio (Landings)

After the VOR, VOR-C lesson, the workout starts at about the 3-minute mark.

There is nothing new introduced in this workout, just new applications and combinations of previous exercises.

You’ll work the entire body through 3 sets of exercises with a lot of transitions from standing to floor. You’ll work on:

• Legs (Squats, Lunges & ACMs)

• Upper-Body (Chest and Lat ACMs with a towel)

• Core (PLanks and Bridges)

• Cardio (Landings, Double & Single Leg)

• Incorporated some balance at the end.

There is no lesson so the workout starts at about the 90-second mark.

Running arms are introduced in the workout and used to drive new cardio exercises. Otherwise, it is again new applications and combinations of previous exercises.

You’ll start with Muscle Squeezes to hit the upper body and then go through a progression from standing, to seated, to floor work:

• Legs (Lunges, Squats, and Calfs)

• Upper-Body (ACMs and the Tricep focus)

• Core (Bird Dogs and Mountain Climbers)

• Cardio (Running Skills Progression)

• Incorporated some balance at the end.

The workout gets started at about the 3-minute mark.

There is one new exercise in this workout. You’ll mainly build upon and combined exercises you already know:

• Legs (Squats, Lunges & Deadlifts)

• Upper-Body (Pushes, Pulls, Shoulders, & Triceps)

• Core (Crunches & Sliders)

• Cardio (Arm Swing, Puff March, Landings)

The workout gets started right at the beginning.