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

9 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.