Rookie Series 2021

Rookie Series 2021

Welcome to the Rookie Series!

This is a 12-week Strength & Conditioning program that progresses in intensity week over week. Designed for first-time athletes or those returning to a fitness routine wanting to build strength and endurance in the New Year or anytime. You'll follow a guided workout structure with 2-3 workouts/per week led by Coach Joe Rodonis. You'll have total control over the pace of the workout and when to complete them throughout the week.

New workouts for the week are added every Monday. You'll complete 2/week for Month One, then progress to 3/week for Months Two and Three.

Equipment needed: cones or markers to jump over, dumbbells at varying weights (or one set is fine,) and towels, gliding discs, or something that will slide on the floor. Workouts range from 15-30 minutes long and can be completed anywhere.

Purchase the Rookie Series for a one time cost of $49.99 and get ready to Unleash Your Inner Athlete in 2021.

Rookie Series 2021

33 Videos

  • ROOKIE SERIES (TRAILER)

    Welcome to the Rookie Series!

    This is a 12-week Strength & Conditioning program that progresses in intensity week over week. Designed for first-time athletes or those returning to a fitness routine wanting to build strength and endurance in the New Year. You'll follow a guided workout struct...

  • WEEK 1 | DAY 1: CONDITIONING

    Your Rookie journey starts here with intro level agility work to elevate your heart rate and introduce you to our training style. You'll need three cones or markers and your bodyweight to complete this workout.

  • WEEK 1 | DAY 2: STRENGTH

    Grab your dumbbells for your first Strength workout. We're hitting our arms and shoulders today with shoulder presses, bicep curls, and tricep extensions.

  • WEEK 2 | DAY 1: CONDITIONING

    (Day 3) You'll need paper plates, towels, or something to slide on the floor under your feet for today's Conditioning program.

  • WEEK 2 | DAY 2: STRENGTH

    (Day 4) It's time to hit our legs with this squat-focused lower body strength program to finish out week two.

  • WEEK 3 | DAY 1: CONDITIONING

    (Day 5) Grab two markers to use as cones about six feet apart and something to slide on the ground for today's Conditioning work.

  • WEEK 3 | DAY 2: STRENGTH

    (Day 6) You'll need two sets of dumbbells, one heavy and one light, for this upper body Strength workout featuring bicep curls and tricep extensions.

  • WEEK 4 | DAY 1: CONDITIONING

    (Day 7) Get your cones (or any markers) out for some agility work today to start week 4. All you need is your body weight and some floor space.

  • WEEK 4 | DAY 2: STRENGTH

    (Day 8) Finish the month strong with a total body dumbbell workout. Next week we move on to 3 workouts a week.

  • WEEK 5 | DAY 1: CONDITIONING

    (Day 9) We're starting MONTH TWO of the Rookie Series. with a 20 minute conditioning burn. Note that workouts increase from 2x to 3x per week starting today.

    This workout requires sliders for feet.

  • WEEK 5 | DAY 2: STRENGTH

    (Day 10) Grab your dumbbells for a total body strength workout targeting your legs and arms.

  • WEEK 5 | DAY 3: CONDITIONING

    (Day 11) Finish the week strong in today's Conditioning program. Markers needed for cone drills.

  • WEEK 6 | DAY 1: STRENGTH

    (Day 12) We've got two Strength workouts this week, starting with this upper body burner. Grab one dumbbell to use for these movements.

  • WEEK 6 | DAY 2: CONDITIONING

    (Day 13) Our only Conditioning workout of the week - give it your all! You'll need cones and something to slide on the floor today.

  • WEEK 6 | DAY 3: STRENGTH

    (Day 14) We're working our back and shoulders today to finish week 6 strong. Get a medium weight pair of dumbbells ready.

  • WEEK 7 | DAY 1: CONDITIONING

    (Day 15) We're starting the week strong with speed and agility work today.

  • WEEK 7 | DAY 2: STRENGTH

    (Day 16) It's arms and shoulders day at the House. Grab your dumbbells and let's get to work.

  • WEEK 7 | DAY 3: CONDITIONING

    (Day 17) Your second Conditioning workout of the week featuring football inspired reaction drills.

  • WEEK 8 | DAY 1: STRENGTH

    (Day 18) Starting week 8 with push-ups and rows today. Grab the heaviest dumbbells you can.

  • WEEK 8 | DAY 2: CONDITIONING

    (Day 19) Our last Conditioning workout of the month! Grab your cones and val slides and let's work.

  • WEEK 8 | DAY 3: STRENGTH

    (Day 20) We've finished month two and we're celebrating with a tricep half-gauntlet.

  • WEEK 9 | DAY 1: CONDITIONING

    (Day 21) Month 3 starts with some speed work, agility drills, & full drop downs in the warm up!

  • WEEK 9 | DAY 2: STRENGTH

    (Day 22): Grab a light to medium pair of dumbbells for this total body strength program featuring push-ups to a clean and press.

  • WEEK 9 | DAY 3: CONDITIONING

    (Day 23): Get your cones out + something to slide on the ground and let's attack this total body program to finish week 9.

  • WEEK 10 | DAY 2: CONDITIONING

    (Day 25) We're upping the intensity with cone drills and total body conditioning work today.

  • WEEK 10 | DAY 1: STRENGTH

    (Day 24) Grab one heavy dumbbell for single arm bicep curls to overhead presses today.

  • WEEK 10 | DAY 3: STRENGTH

    (Day 26) We're doing squats and bicep curls with dumbbells for total body strength today.

  • WEEK 11 | DAY 1: CONDITIONING

    (Day 27) We're starting week 11 with game of 3's, mountain climbers, and more.

  • WEEK 11 | DAY 2: STRENGTH

    (Day 28) Game of 3's is back, this time with squats and deadlifts to hit your legs and glutes.

  • WEEK 11 | DAY 3: CONDITIONING

    (Day 29) Finishing up the week with you guessed it - Game of 3's. Today with push-ups & broad jumps.

  • WEEK 12 | DAY 1: STRENGTH

    (Day 30) Our final week is here! We're celebrating with goblet squats, natural selection style. Grab two sets of dumbbells if you have them, one light and one heavy for this lower body burner.

  • WEEK 12 | DAY 2: CONDITIONING

    (Day 31) The last Conditioning workout of the Rookie Series - get ready for some bear crawls and core work!

  • WEEK 12 | DAY 3: STRENGTH

    (Day 32) It's the last day of the Rookie Series, and we're celebrating with Arnold Presses. Congratulations to all of our athletes who completed the Rookie Series with us this year! We hope you're feeling stronger, faster, and more confident than you were in January. Don't forget to complete your...