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Learn More About the Workouts

In the videos section, you’ll see two workouts—Workout A and Workout B— each with five moves. To watch Adam demonstrate a move, click on the first link. To see him do a regression or extension, click on the links that follow. There’s no right or wrong approach when it comes to which level of difficulty is right for you. To help you decide, you can try all three options and see where you feel the most comfortable (and you can always mix and match across moves).

In this workout, Calibrate Exercise Expert Adam Rosante takes you through muscle building moves like pushups, squats and planks—with clear instruction and always correct form. Adam knows a thing or two about strength, but more importantly, he knows not every exercise is for everyone as-is. That’s why each of these strength-building moves comes with extension and regression options, so you can turn the volume up or down as need be.

Bodyweight Squats

Learn to do a bodyweight squat with great form. Find the regression (box squats) here and the extension (goblet squats) here.

Push-Ups

Practice a push-up with proper form. Need a regression? Watch this for an elevated (upper-body) version. Want an extension? Elevate your feet instead of your arms like this demo.

YWT Holds

Take it to the ground with a strength move for your shoulders and back. Find the regression (seated YWT holds) here. For the extension of this move, use weights.

Plank

Keep your core tight and your glutes down. We’re planking, not mountain-ing. Find the regression here and the extension here.

Crossbody Mountain Climbers

Combine strength and endurance in this move. Find the regression (standing mountain climbers) here. For more of a challenge, keep your core tight and pump your legs faster.

Complete Workout A

Want to do all the moves in sequence? Adam will take you through three sets of each with 45 seconds of work, and then 15 seconds of rest every time. It’s a solid 15 minute workout that counts toward your weekly total. Let’s get it!

In this workout, Calibrate Exercise Expert Adam Rosante takes you through resistance moves like step-ups, a bear crawl and a glute bridge—providing step by step instructions, and lots of options. We’ve made lots of room for all skill and experience levels, so you can increase or decrease the challenge as needed. Have at it!

Glute Bridge

Strengthen your glutes and core in this strength exercise. Try the regression here and the extension here.

High Plank Head Tap

This exercise works quite a few muscles, but focuses on your upper back. Try the regression (here) to reinforce those same upper back muscles.

Alternating Step-Ups

You’ll need a chair, a step, or some other sturdy, elevated surface in this exercise that strengthens your lower body and stabilization muscles. Use a lower step for the regression (here) or try the extension (with weights) here.

Bear Crawl

Channel your inner bear to work almost every muscle in your body. Try the regression here.

High Knees

Strengthen your lower body, muscular endurance, and balance. Keep your core tight and lift your knee as high as you can comfortably. Then switch. To do a regression: march in place. To do the extension: go faster.

Follow Along Workout B

All together, now: Adam will take you through three sets of each. You’ll do 45 seconds of work, and then 15 seconds of rest every time. It’s a solid 15 minute workout that counts toward your weekly total. Let’s get it!

The dropdowns below, you’ll find five types of sets you can do (from beginner to modified). Choose a level that you can complete, with some effort. A “set” as the number of reps you can do in 45 seconds. To determine what this means for you, you can either use a timer for every workout, or time your very first set and then default to that number of reps for future sets.

Beginner

Intermediate

Advanced

Complete

Modified

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If you’ve chosen Workout A or Workout B and there’s a move you can’t do because of an injury, replace it with something from the other group—or eliminate it altogether. If you’ve selected a blended approach and still can’t find enough exercises that work with your injury, double up on some that you can do. (In other words, you’d be doing fewer kinds of exercises, but the same number of total reps.)

When to move up a level

A note on listening to your body

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It’s important to set realistic expectations. Working out won’t always be comfortable. Effective exercise is challenging for a reason. But there’s a massive difference between working through discomfort and suffering through legitimate physical pain. Challenge creates positive change. Pain is usually the sign of a problem. The program we’ve created for you should be safe, fun, and challenging in all the right ways.

Here’s a quick spot check for what this means: You should feel fatigue in your muscles and not pain in your joints. That’s because a pain in a joint, like the knee, is potentially a sign that your form is incorrect. Stop, reposition, and try another rep. Still hurts? Shorten the range of motion. If the pain persists, stop the exercise.

Warm ups get your blood flowing and loosen your body up so you avoid injury. For inspiration, follow along with Calibrate Exericse Expert Adam Rosante below.

Warm up

The perfect way to get your muscles and connective tissues ready to move is a dynamic warm up; see how easy and fun it can be—and takes only five minutes.

Chair warm up

Another great way to get your body ready to move is a dynamic chair warm up—no sitting still here, but it’s an easy and fun way to prepare to move.

Calibrate's experts are leaders in their respective fields. They serve as a resource to your coach on how to develop your program so that it's personalized to you. They're supported by our clinical advisory board.

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WORKOUT A

WORKOUT B

Choosing Your Level