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The Ultimate 30-Day Beginner's Guide To Fitness Day 6

Knock out another bodyweight workout today and learn the importance of a dynamic warm-up!

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As you learned a couple of days ago, a dynamic warm-up is a great way to get the most out of a workout and boost your overall mobility. But there's a downside to a great workout: It can make you sore, especially when you haven't trained regularly for a while, if ever.

This is where a cool-down can really make a difference. Kathleen says adding this simple element to the end of her workouts has helped her recover from hard physical training and rely less on expensive soft tissue work.

Ultimate 30 Day Beginners Guide To Fitness: Day 6
Watch The Video - 02:27

Day 6 Challenge

  • Perform a full-body workout with a dynamic warm-up.
  • Perform a cool-down utilizing three new stretches.
Day 6 Workout
General warm-up

Elliptical Trainer

5 min (Alternate Options: Bike or Treadmill)
Elliptical Trainer Elliptical Trainer


World's Greatest Stretch

2 sets for 30 seconds each
World's Greatest Stretch World's Greatest Stretch


Side to Side Box Shuffle

2 sets of 12 reps
Side to Side Box Shuffle Side to Side Box Shuffle


Lunge Pass Through

2 sets of 12 reps
Lunge Pass Through Lunge Pass Through

Resistance Training
Box Jump (Multiple Response) Box Jump (Multiple Response)



3 sets of 20 reps
Bodyweight Walking Lunge Bodyweight Walking Lunge


Plyo Push-up

3 sets of 20 reps
Plyo Push-up Plyo Push-up


Assisted Chin-Up

3 sets of 20 reps
Assisted Chin-Up Assisted Chin-Up


Kneeling Hip Flexor/Quad

2 sets for 30 seconds each
Kneeling Hip Flexor Kneeling Hip Flexor


Hamstring Stretch

2 sets for 30 seconds each
Hamstring Stretch Hamstring Stretch


Lats/Chest Stretch

2 sets for 30 seconds each
Dynamic Chest Stretch Dynamic Chest Stretch

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