OLD MAN

BODYWEIGHT FITNESS FOR MEN OVER 40

AL KAVADLO
OLD MAN
BODYWEIGHT FITNESS FOR MEN OVER 40

This book is for information purposes only. Consult your

physician before starting an exercise program.

No part of this book may be reproduced in any form or by any

means without the prior written consent of the publisher.

COPYRIGHT 2022 AL KAVADLO

OLD MAN STRENGTH AL KAVADLO

Hey hey hey! I’m Al Kavadlo.

I started working out when I was just 13 years old.

Ten years later, I became a personal trainer.

During my career in fitness, I’ve worked with

thousands of clients, written bestselling books, and
traveled the world to teach seminars to other
fitness professionals.

Throughout that time I’ve continued to expand my

repertoire, and I’m always trying to adapt and
improve my methods.
OLD MAN STRENGTH AL KAVADLO

Over the years I’ve heard from many men in their

40s and beyond – a lot of whom are fathers like
myself – who were all essentially asking me the
same 3 questions:

– As I’m getting older, I’m realizing I need to start

working out, but I’m overweight and don’t know
how to start. What should I do?

Or…

– I’ve worked out for most of my life but now that

I'm getting older I’m starting to get injured. I
realize I can’t train how I used to anymore. How
should I change my approach to strength
training now that I’m in my forties?

Or…

– I love working out, but now that I have kids it’s

hard to make time for the gym. What should I
do?

OLD MAN STRENGTH AL KAVADLO

Bodyweight strength training, sometimes known as

calisthenics, is perfect for all of these situations:
OLD MAN STRENGTH AL KAVADLO

The Benefits of Bodyweight Training Include:

Efficiency: Calisthenics exercises work many

different muscles at once.

Convenience: No need to go to the gym! Do your

workouts from home in less than an hour.

Safety: Bodyweight exercises are ideal for older

men as they are less stressful on our joints than
lifting weights. There’s also no risk of dropping a
weight on yourself when you’re not lifting!

There are still advanced bodyweight moves that can

challenge you every bit as much as a heavy deadlift
or bench press, but you won't have to worry about
throwing out your back or getting a bar stuck on
your chest if you fail.

When the most resistance you can possibly move is

your own weight, the chances of tweaking something
while training are a lot smaller.
OLD MAN STRENGTH AL KAVADLO

Why Old Man Strength?

When you’re over 40, you can’t train the way you
did in your 20s.

Your body might still be able to push as hard as it

used to, but you may need more time to recover,
and you’re more prone to injure yourself if you’re
not careful.

So if you want to avoid burnout, you’ll need to

respect your body and adjust your intensity
accordingly.

You should end your workout feeling better than

when you started – not worse!

OLD MAN STRENGTH AL KAVADLO

Your joints have been through a lot of wear and

tear, and your body may not be making as much
testosterone as it used to. You’ve also probably lost
some mobility as you have aged.

That’s why this program is focused on mobility and

movement quality as well as building strength and
muscle.

You can still train hard and workout regularly – but

only if you’re smart about it.

Following my proven system can keep you safely

and steadily progressing.
OLD MAN STRENGTH AL KAVADLO

About The Program

Over the next 6 weeks we’re going to transform your
body. You will build muscle, burn fat, increase your
athleticism and feel better than you have in years.

The program is broken up into 3 modules. Each

module lasts 2 weeks and gradually increases in
intensity.

At the start of each new module, progressively harder

exercises are introduced and the training volume
decreases to allow your body adequate recovery time.
Then the volume builds up again.

This program has you doing 4 strength/mobility

training sessions per week, as well as walking and/or
jogging on the days in between.

Each training session consists of 5 phases: Warm-up,

mobility, strength training, skill work and cool down.

The warm-up and mobility sections are intended to be

done as a circuit, meaning all exercises should be
performed in order as written, with little to no rest in
between. Then the entire circuit is repeated 2-3 times.

OLD MAN STRENGTH AL KAVADLO

For the strength sections, complete each exercise in

its entirety before moving on – this is not meant to be
done as a circuit.

Reps are listed for each movement in the warm-up,

mobility, strength and cool down phases.

For the skill work sections, simply practice the moves

in an unstructured, playful manner. Go by how you
feel and move on when it seems appropriate. You
can think of these sections almost like extra credit.

The cool down is to be done in the same fashion as

the warm-up.

I hope that you’ll find these workouts challenging, yet

enjoyable.

OLD MAN STRENGTH AL KAVADLO

The only equipment needed for this program is a

pull-up bar and a bench or chair.

If you are brand new to calisthenics, I recommend

you begin at the start of Module One. Experienced
trainees may choose to start with Module Two.

If you can't perform the workouts exactly as written,

that's okay. Just do the best you can.

Also feel free to repeat a week – or even a whole

module – if you feel you need the additional practice.

Don't move ahead to the next module until you can

complete the last two workouts of the previous one
as written.

When you go through the program, don’t simply try

to get through the exercises. Instead really try to be
present for them.

There are photos and descriptions included for each

exercise, and you can see many of them in video
format on my YouTube channel:

https://www.youtube.com/user/alkavadlo

OLD MAN STRENGTH AL KAVADLO

The Benefits of Strength Training for Men

Over 40 Include:

Increased Testosterone Production

Improved Mental Focus
Reduced Chance of Heart Disease
Increased Bone Density
Better Sleep
Increased Energy Levels
Look and Feel Younger

OLD MAN STRENGTH AL KAVADLO

One More Thing!

Think of this program as the template, but you still
need to deal with the reality of your situation.

Always listen to your body and make adjustments

based on what you are experiencing, even if that
means deviating from the program as written.

If you need an extra rest day, then take it.

And if you miss a day or two, don't worry. Just pick

back up where you left off as soon as you can.

Let's get started!

OLD MAN STRENGTH AL KAVADLO

Module 1 - Day 1

Do the warm-up and mobility sequences back to back

with minimal rest between exercises, like a circuit.

Repeat the entire sequence 2-3 times.

Warm-up
Diaphragm Breathing 5-10 breaths
Forward Arm Circle 10 reps
Backward Arm Circle 10 reps
Side to Side Arm Swing 10 reps each side

Mobility
Overhead Reach to Toe Touch 5 reps
Downward Dog 10 seconds
Cobra 10 seconds
Deep Squat Pry 10 reps each side
Deep Squat Wrist Roll 10 reps each side

Continued on next page...

OLD MAN STRENGTH AL KAVADLO

Module 1 - Day 1 (Continued)

Strength Training
Do these exercises in order, completing each exercise
in its entirety before moving on. This is not meant to be
done as a circuit.

*Rest between sets is 30-60 seconds

Push-up 3 sets x 10 reps

Bar Hang 3 sets x 10 seconds
Hollow Body Knee Tuck 3 sets x 10 reps
Tuck L-sit 3 sets x 10 seconds

Skill Work
Practice these without any specific reps or sets. Go
slowly and focus on mobility and form.

Upward Dog
Camel

Cool Down
Neck Circle 5 reps in each direction
Seated Twist 10 seconds each side

OLD MAN STRENGTH AL KAVADLO

Module 1 - Day 2

Today is an active recovery day! That means your

exercise for today is simply going to be walking or
light jogging.

– Aim for a minimum of 2 miles or 30 minutes,

whichever is LESS

Also feel free to repeat the mobility component from

yesterday's workout if you feel you could use some
extra stretching.

OLD MAN STRENGTH AL KAVADLO

Module 1 - Day 3

Do the warm-up and mobility sequences back to back

with minimal rest between exercises, like a circuit.

Repeat the entire sequence 2-3 times.

Warm-up
Diaphragm Breathing 5-10 breaths
Forward Arm Circle 10 reps
Backward Arm Circle 10 reps
Side to Side Arm Swing 10 reps each side

Mobility
Overhead Reach to Toe Touch 5 reps
Downward Dog 10 seconds
Cobra 10 seconds
Deep Squat Pry 10 reps each side
Deep Squat Wrist Roll 10 reps each side

Continued on next page...

OLD MAN STRENGTH AL KAVADLO

Module 1 - Day 3 (continued)

Strength Training
Do these exercises in order, completing each
exercise in its entirety before moving on. This is not
meant to be done as a circuit.

*Rest between sets is 30-60 seconds

Squat 3 sets x 10 reps

Split Squat 3 sets x 10 reps per side
Hip Bridge 3 sets x 10 reps
Hollow Body Knee Tuck 3 sets x 10 reps

Skill Work
Practice these without any specific reps or sets. Go
slowly and focus on mobility and form.

Side to Side Cossack Squat

Cool Down
Standing Quad Stretch 20 seconds per side
Hurdler Stretch 20 seconds per side
Seated Twist 20 seconds per side
OLD MAN STRENGTH AL KAVADLO

Module 1 - Day 4

Today is an active recovery day! That means your

exercise for today is simply going to be walking or
light jogging.

– Aim for a minimum of 2 miles or 30

minutes, whichever is LESS

Also feel free to repeat the mobility component

from yesterday's workout if you feel you could use
some extra stretching.

OLD MAN STRENGTH AL KAVADLO

Module 1 - Day 5

Do the warm-up and mobility sequences back to back

with minimal rest between exercises, like a circuit.

Repeat the entire sequence 2-3 times.

Warm-up
Diaphragm Breathing 5-10 breaths
Forward Arm Circle 10 reps
Backward Arm Circle 10 reps
Side to Side Arm Swing 10 reps each side

Mobility
Overhead Reach to Toe Touch 5 reps
Downward Dog 20 seconds
Cobra 20 seconds
Deep Squat Pry 10 reps each side
Deep Squat Wrist Roll 10 reps each side

Continued on next page...

OLD MAN STRENGTH AL KAVADLO

Module 1 - Day 5 (Continued)

Strength Training
Do these exercises in order, completing each
exercise in its entirety before moving on. This is not
meant to be done as a circuit.

*Rest between sets is 30-60 seconds

Push-up 3 sets x 12 reps

Bar Hang 3 sets x 15 seconds
Hollow Body Knee Tuck 3 sets x 12 reps
Tuck L-sit 3 sets x 15 seconds

Skill Work
Practice these without any specific reps or sets. Go
slowly and focus on mobility and form.

Upward Dog
Camel

Cool Down
Neck Circle 5 reps in each direction
Seated Twist 10 seconds each side
OLD MAN STRENGTH AL KAVADLO

Module 1 - Day 6

Do the warm-up and mobility sequences back to back

with minimal rest between exercises, like a circuit.

Repeat the entire sequence 2-3 times.

Warm-up
Diaphragm Breathing 5-10 breaths
Forward Arm Circle 10 reps
Backward Arm Circle 10 reps
Side to Side Arm Swing 10 reps each side

Mobility
Overhead Reach to Toe Touch 5 reps
Downward Dog 20 seconds
Cobra 20 seconds
Deep Squat Pry 10 reps each side
Deep squat Wrist Roll 10 reps each side

Continued on next page...

OLD MAN STRENGTH AL KAVADLO

Module 1 - Day 6 (continued)

Strength Training
Do these exercises in order, completing each
exercise in its entirety before moving on. This is not
meant to be done as a circuit.

*Rest between sets is 30-60 seconds

Squat 3 sets x 15 reps

Split Squat 3 sets x 10 reps per side
Hip Bridge 3 sets x 15 reps
Hollow Body Knee Tuck 3 sets x 15 reps

Skill Work
Practice these without any specific reps or sets. Go
slowly and focus on mobility and form.

Side to Side Cossack Squat

Cool Down
Standing Quad Stretch 20 seconds per side
Hurdler Stretch 20 seconds per side
Seated Twist 20 seconds per side
OLD MAN STRENGTH AL KAVADLO

Module 1 - Day 7

Today is an active recovery day! However, instead of

jogging, your workout for the day is simply to go for a
long, leisurely walk.

– Aim for a minimum of 4 miles or 60 minutes,

whichever is LESS

Also feel free to repeat the mobility component from

yesterday's workout if you feel you could use some
extra stretching.

OLD MAN STRENGTH AL KAVADLO

Module 1 - Day 8

Do the warm-up and mobility sequences back to back

with minimal rest between exercises, like a circuit.

Repeat the entire sequence 2-3 times.

Warm-up
Diaphragm Breathing 5-10 breaths
Forward Arm Circle 10 reps
Backward Arm Circle 10 reps
Side to Side Arm Swing 10 reps each side

Mobility
Overhead Reach to Toe Touch 5 reps
Downward Dog 20 seconds
Cobra 20 seconds
Deep Squat Pry 10 reps each side
Deep squat Wrist Roll 10 reps each side

Continued on next page...

OLD MAN STRENGTH AL KAVADLO

Module 1 - Day 8 (Continued)

Strength Training
Do these exercises in order, completing each
exercise in its entirety before moving on. This is not
meant to be done as a circuit.

*Rest between sets is 30-60 seconds

Push-up 3 sets x 15 reps

Bar Hang 3 sets x 15 seconds
Hollow Body Knee Tuck 3 sets x 15 reps
Tuck L-sit 3 sets x 15 seconds

Skill Work
Practice these without any specific reps or sets. Go
slowly and focus on mobility and form.

Upward Dog
Camel

Cool Down
Neck Circle 5 reps in each direction
Seated Twist 10 seconds each side
OLD MAN STRENGTH AL KAVADLO

Module 1 - Day 9

Today is an active recovery day! That means your

exercise for today is simply going to be walking or
light jogging.

– Aim for a minimum of 3 miles or 40 minutes,

whichever is LESS

Also feel free to repeat the mobility component

from yesterday's workout if you feel you could use
some extra stretching.
OLD MAN STRENGTH AL KAVADLO

Module 1 - Day 10

Do the warm-up and mobility sequences back to back

with minimal rest between exercises, like a circuit.

Repeat the entire sequence 2-3 times.

Warm-up
Diaphragm Breathing 5-10 breaths
Forward Arm Circle 10 reps
Backward Arm Circle 10 reps
Side to Side Arm Swing 10 reps each side

Mobility
Overhead Reach to Toe Touch 5 reps
Downward Dog 20 seconds
Cobra 20 seconds
Deep Squat Pry 10 reps each side
Deep squat Wrist Roll 10 reps each side

Continued on next page...

OLD MAN STRENGTH AL KAVADLO

Module 1 - Day 10 (continued)

Strength Training
Do these exercises in order, completing each
exercise in its entirety before moving on. This is not
meant to be done as a circuit.

*Rest between sets is 30-60 seconds

Squat 3 sets x 20 reps

Split Squat 3 sets x 10 reps per side
Hip Bridge 3 sets x 20 reps
Hollow Body Knee Tuck 3 sets x 15 reps

Skill Work
Practice these without any specific reps or sets. Go
slowly and focus on mobility and form.

Side to Side Cossack Squat

Cool Down
Standing Quad Stretch 20 seconds per side
Hurdler Stretch 20 seconds per side
Seated Twist 20 seconds per side
OLD MAN STRENGTH AL KAVADLO
Module 1 - Day 11

Today is an active recovery day! That means your

exercise for today is simply going to be walking or
light jogging.

– Aim for a minimum of 3 miles or 40 minutes,

whichever is LESS

Also feel free to repeat the mobility component from

yesterday's workout if you feel you could use some
extra stretching.
OLD MAN STRENGTH AL KAVADLO

Module 1 - Day 12

Do the warm-up and mobility sequences back to back

with minimal rest between exercises, like a circuit.

Repeat the entire sequence 2-3 times.

Warm-up
Diaphragm Breathing 5-10 breaths
Forward Arm Circle 10 reps
Backward Arm Circle 10 reps
Side to Side Arm Swing 10 reps each side

Mobility
Overhead Reach to Toe Touch 5 reps
Downward Dog 20 seconds
Cobra 20 seconds
Deep Squat Pry 10 reps each side
Deep Squat Wrist Roll 10 reps each side

Continued on next page...

OLD MAN STRENGTH AL KAVADLO

Module 1 - Day 12 (Continued)

Strength Training
Do these exercises in order, completing each
exercise in its entirety before moving on. This is not
meant to be done as a circuit.

*Rest between sets is 30-60 seconds

Push-up 3 sets x 15 reps

Bar Hang 3 sets x 20 seconds
Hollow Body Knee Tuck 3 sets x 15 reps
Tuck L-sit 3 sets x 20 seconds

Skill Work
Practice these without any specific reps or sets. Go
slowly and focus on mobility and form.

Upward Dog
Camel

Cool Down
Neck Circle 5 reps in each direction
Seated Twist 10 seconds each side
OLD MAN STRENGTH AL KAVADLO

Module 1 - Day 13

Do the warm-up and mobility sequences back to back

with minimal rest between exercises, like a circuit.

Repeat the entire sequence 2-3 times.

Warm-up
Diaphragm Breathing 5-10 breaths
Forward Arm Circle 10 reps
Backward Arm Circle 10 reps
Side to Side Arm Swing 10 reps each side

Mobility
Overhead reach to Toe Touch 5 reps
Downdog 20 seconds
Cobra 20 seconds
Deep Squat Pry 10 reps each side
Deep squat Wrist roll 10 reps each side

Continued on next page...

OLD MAN STRENGTH AL KAVADLO

Module 1 - Day 13 (continued)

Strength Training
Do these exercises in order, completing each
exercise in its entirety before moving on. This is not
meant to be done as a circuit.

*Rest between sets is 30-60 seconds

Squat 3 sets x 20 reps

Split Squat 3 sets x 15 reps per side
Hip Bridge 3 sets x 20 reps
Hollow Body Knee Tuck 3 sets x 20 reps

Skill Work
Practice these without any specific reps or sets. Go
slowly and focus on mobility and form.

Side to Side Cossack Squat

Cool Down
Standing Quad Stretch 20 seconds per side
Hurdler Stretch 20 seconds per side
Seated Twist 20 seconds per side
OLD MAN STRENGTH AL KAVADLO

Module 1 - Day 14

Congratulations! You have completed Module

One!

Take a full rest day today. You may still choose to go

for a walk, jog or perform other light physical
activity.

But you also have my blessing to take it easy if you

feel you need the rest. You deserve it!
OLD MAN STRENGTH AL KAVADLO

Module 2 - Day 1

Do the warm-up and mobility sequences back to back

with minimal rest between exercises, like a circuit.

Repeat the entire sequence 2-3 times.

Warm-up
Diaphragm Breathing 5-10 breaths
Forward Arm Circle 10 reps
Backward Arm Circle 10 reps
Side to Side Arm Swing 10 reps each side
Soldier Kick 10 reps each side

Mobility
Overhead Reach to Toe Touch 5 reps
Downward Dog 20 seconds
Twisting Lunge 10 seconds each side
Upward Dog 20 seconds
Deep Squat Pry 10 reps each side
Deep Squat Wrist Roll 10 reps each side

Continued on next page...

OLD MAN STRENGTH AL KAVADLO

Module 2 - Day 1 (Continued)

Strength Training
Do these exercises in order, completing each
exercise in its entirety before moving on. This is not
meant to be done as a circuit.

*Rest between sets is 30-60 seconds

Feet Elevated Push-up 3 sets x 10 reps

Flex Hang/Negative Chin-up 3 sets x 10 seconds
Hanging Knee Raise 3 sets x 10 reps
Tuck L-sit 3 sets x 10 seconds

Skill Work
Practice these without any specific reps or sets. Go
slowly and focus on mobility and form.

Wall Handstand
Crow

Cool Down
Neck Circle 10 reps in each direction
Seated Twist 10 seconds each side
Camel 20 seconds
OLD MAN STRENGTH AL KAVADLO

Module 2 - Day 2

Today is an active recovery day! That means your

exercise for today is simply going to be walking or
light jogging.

– Aim for a minimum of 3 miles or 40 minutes,

whichever is LESS

You can also try jumping rope, swimming or going

for a bike ride if you feel like mixing things up.
OLD MAN STRENGTH AL KAVADLO

Module 2 - Day 3

Do the warm-up and mobility sequences back to back

with minimal rest between exercises, like a circuit.

Repeat the entire sequence 2-3 times.

Warm-up
Diaphragm Breathing 5-10 breaths
Forward Arm Circle 10 reps
Backward Arm Circle 10 reps
Side to Side Arm Swing 10 reps each side
Soldier Kick 10 reps each side

Mobility
Overhead Reach to Toe Touch 5 reps
Downward Dog 20 seconds
Twisting Lunge 10 seconds each side
Upward Dog 20 seconds
Deep Squat Pry 10 reps each side
Deep Squat Wrist Roll 10 reps each side

Continued on next page...

OLD MAN STRENGTH AL KAVADLO

Module 2 - Day 3 (continued)

Strength Training
Do these exercises in order, completing each
exercise in its entirety before moving on. This is not
meant to be done as a circuit.

*Rest between sets is 30-60 seconds

One Legged Chair Squat 3 sets x 5 reps per side

Drinking Bird 3 sets x 5 reps per side
Candlestick Bridge 3 sets x 5 reps per side
Hanging Knee Raise 3 sets x 10 reps

Skill Work
Practice these without any specific reps or sets. Go
slowly and focus on mobility and form.

Pistol Squat Bottom Hold

Side to Side Cossack Squat

Cool Down
Standing Quad Stretch 30 seconds per side
Hurdler Stretch 30 seconds per side
Seated Twist 30 seconds per side
OLD MAN STRENGTH AL KAVADLO

Module 2 - Day 4

Today is an active recovery day! That means your

daily exercise for today is simply going to be walking
or light jogging.

– Aim for a minimum of 3 miles or 40 minutes,

whichever is LESS

Also feel free to repeat the mobility component from

yesterday's workout if you feel you could use some
extra stretching.
OLD MAN STRENGTH AL KAVADLO

Module 2 - Day 5

Do the warm-up and mobility sequences back to back

with minimal rest between exercises, like a circuit.

Repeat the entire sequence 2-3 times.

Warm-up
Diaphragm Breathing 5-10 breaths
Forward Arm Circle 10 reps
Backward Arm Circle 10 reps
Side to Side Arm Swing 10 reps each side
Soldier Kick 10 reps each side

Mobility
Overhead Reach to Toe Touch 5 reps
Downward Dog 20 seconds
Twisting Lunge 10 seconds each side
Upward Dog 20 seconds
Deep Squat Pry 10 reps each side
Deep Squat Wrist Roll 10 reps each side

Continued on next page...

OLD MAN STRENGTH AL KAVADLO

Module 2 - Day 5 (Continued)

Strength Training
Do these exercises in order, completing each
exercise in its entirety before moving on. This is not
meant to be done as a circuit.

*Rest between sets is 30-60 seconds

Feet Elevated Push-up 3 sets x 15 reps

Flex Hang/Negative Chin-up 3 sets x 15 seconds
Hanging Knee Raise 3 sets x 15 reps
Tuck L-sit 3 sets x 15 seconds

Skill Work
Practice these without any specific reps or sets. Go
slowly and focus on mobility and form.

Wall Handstand
Crow

Cool Down
Neck Circle 5 reps in each direction
Seated Twist 10 seconds each side
Camel 20 seconds
OLD MAN STRENGTH AL KAVADLO

Module 2 - Day 6

Do the warm-up and mobility sequences back to back

with minimal rest between exercises, like a circuit.

Repeat the entire sequence 2-3 times.

Warm-up
Diaphragm Breathing 5-10 breaths
Forward Arm Circle 10 reps
Backward Arm Circle 10 reps
Side to Side Arm Swing 10 reps each side
Soldier Kick 10 reps each side

Mobility
Overhead Reach to Toe Touch 5 reps
Downward Dog 20 seconds
Twisting Lunge 10 seconds each side
Upward Dog 20 seconds
Deep Squat Pry 10 reps each side
Deep Squat Wrist Roll 10 reps each side

Continued on next page...

OLD MAN STRENGTH AL KAVADLO

Module 2 - Day 6 (continued)

Strength Training
Do these exercises in order, completing each
exercise in its entirety before moving on. This is not
meant to be done as a circuit.

*Rest between sets is 30-60 seconds

One Legged Chair Squat 3 sets x 6 reps per side

Drinking Bird 3 sets x 6 reps per side
Candlestick Bridge 3 sets x 6 reps per side
Hanging Knee Raise 3 sets x 12reps

Skill Work
Practice these without any specific reps or sets. Go
slowly and focus on mobility and form.

Pistol Squat Bottom Hold

Side to Side Cossack Squat

Cool Down
Standing Quad Stretch 30 seconds per side
Hurdler Stretch 30 seconds per side
Seated Twist 30 seconds per side
OLD MAN STRENGTH AL KAVADLO

Module 2 - Day 7

Today is an active recovery day! However, instead of

jogging, your workout for the day is simply to go for a
long, leisurely walk.

– Aim for a minimum of 4 miles or 60 minutes,

whichever is LESS

Also feel free to repeat the mobility component from

yesterday's workout if you feel

you could use some
extra stretching.
OLD MAN STRENGTH AL KAVADLO

Module 2 - Day 8

Do the warm-up and mobility sequences back to back

with minimal rest between exercises, like a circuit.

Repeat the entire sequence 2-3 times.

Warm-up
Diaphragm Breathing 5-10 breaths
Forward Arm Circle 10 reps
Backward Arm Circle 10 reps
Side to Side Arm Swing 10 reps each side
Soldier Kick 10 reps each side

Mobility
Overhead Reach to Toe Touch 5 reps
Downward Dog 20 seconds
Twisting Lunge 10 seconds each side
Upward Dog 20 seconds
Deep Squat Pry 10 reps each side
Deep Squat Wrist Roll 10 reps each side

Continued on next page...

OLD MAN STRENGTH AL KAVADLO

Module 2 - Day 8 (Continued)

Strength Training
Do these exercises in order, completing each
exercise in its entirety before moving on. This is not
meant to be done as a circuit.

*Rest between sets is 30-60 seconds

Feet Elevated Push-up 3 sets x 15 reps

Flex Hang/Negative Chin-up 3 sets x 20 seconds
Hanging Knee Raise 3 sets x 15 reps
Tuck L-sit 3 sets x 20 seconds

Skill Work
Practice these without any specific reps or sets. Go
slowly and focus on mobility and form.

Wall Handstand
Crow Pose

Cool Down
Neck Circle 5 reps in each direction
Seated Twist 10 seconds each side
Camel 20 seconds
OLD MAN STRENGTH AL KAVADLO

Module 2 - Day 9

Today is an active recovery day! That means your

exercise for today is simply going to be walking or
light jogging.

– Aim for a minimum of 3 miles or 40 minutes,

whichever is LESS

You can also try jumping rope, swimming or going for

a bike ride if you feel like mixing things up.
OLD MAN STRENGTH AL KAVADLO

Module 2 - Day 10

Do the warm-up and mobility sequences back to back

with minimal rest between exercises, like a circuit.

Repeat the entire sequence 2-3 times.

Warm-up
Diaphragm Breathing 5-10 breaths
Forward Arm Circle 10 reps
Backward Arm Circle 10 reps
Side to Side Arm Swing 10 reps each side
Soldier Kick 10 reps each side

Mobility
Overhead Reach to Toe Touch 5 reps
Downward Dog 20 seconds
Twisting Lunge 10 seconds each side
Upward Dog 20 seconds
Deep Squat Pry 10 reps each side
Deep Squat Wrist Roll 10 reps each side

Continued on next page...

OLD MAN STRENGTH AL KAVADLO

Module 2 - Day 10 (continued)

Strength Training
Do these exercises in order, completing each
exercise in its entirety before moving on. This is not
meant to be done as a circuit.

*Rest between sets is 30-60 seconds

One Legged Chair Squat 3 sets x 8 reps per side

Drinking Bird 3 sets x 8 reps per side
Candlestick Bridge 3 sets x 8 reps per side
Hanging Knee Raise 3 sets x 15 reps

Skill Work
Practice these without any specific reps or sets. Go
slowly and focus on mobility and form.

Pistol Squat Bottom Hold

Side to Side Cossack Squat

Cool Down
Standing Quad Stretch 30 seconds per side
Hurdler Stretch 30 seconds per side
Seated Twist 30 seconds per side
OLD MAN STRENGTH AL KAVADLO

Module 2 - Day 11

Today is an active recovery day! That means your

exercise for today is simply going to be walking or
light jogging.

– Aim for a minimum of 3 miles or 40 minutes,

whichever is LESS

Also feel free to repeat the mobility component from

yesterday's workout if you feel you could use some
extra stretching.
OLD MAN STRENGTH AL KAVADLO

Module 2 - Day 12

Do the warm-up and mobility sequences back to back

with minimal rest between exercises, like a circuit.

Repeat the entire sequence 2-3 times.

Warm-up
Diaphragm Breathing 5-10 breaths
Forward Arm Circle 10 reps
Backward Arm Circle 10 reps
Side to Side Arm Swing 10 reps each side
Soldier Kick 10 reps each side

Mobility
Overhead Reach to Toe Touch 5 reps
Downward Dog 20 seconds
Twisting Lunge 10 seconds each side
Upward Dog 20 seconds
Deep Squat Pry 10 reps each side
Deep Squat Wrist Roll 10 reps each side

Continued on next page...

OLD MAN STRENGTH AL KAVADLO

Module 2 - Day 12 (Continued)

Strength Training
Do these exercises in order, completing each
exercise in its entirety before moving on. This is not
meant to be done as a circuit.

*Rest between sets is 30-60 seconds

Feet Elevated Push-up 3 sets x 15 reps

Flex Hang/Negative Chin-up 3 sets x 30 seconds
Hanging Knee Raise 3 sets x 20 reps
Tuck L-sit 3 sets x 20 seconds

Skill Work
Practice these without any specific reps or sets. Go
slowly and focus on mobility and form.

Wall Handstand
Crow

Cool Down
Neck Circle 5 reps in each direction
Seated Twist 10 seconds each side
Camel 20 seconds
OLD MAN STRENGTH AL KAVADLO

Module 2 - Day 13

Do the warm-up and mobility sequences back to back

with minimal rest between exercises, like a circuit.

Repeat the entire sequence 2-3 times.

Warm-up
Diaphragm Breathing 5-10 breaths
Forward Arm Circle 10 reps
Backward Arm Circle 10 reps
Side to Side Arm Swing 10 reps each side
Soldier Kick 10 reps each side

Mobility
Overhead Reach to Toe Touch 5 reps
Downward Dog 20 seconds
Twisting Lunge 10 seconds each side
Upward Dog 20 seconds
Deep Squat Pry 10 reps each side
Deep Squat Wrist Roll 10 reps each side

Continued on next page...

OLD MAN STRENGTH AL KAVADLO

Module 2 - Day 13 (continued)

Strength Training
Do these exercises in order, completing each
exercise in its entirety before moving on – this is not
meant to be done as a circuit.

*Rest between sets is 30-60 seconds

One Legged Chair Squat 3 sets x 10 reps per side

Drinking Bird 3 sets x 10 reps per side
Candlestick Bridge 3 sets x 10 reps per side
Hanging Knee Raise 3 sets x 20 reps

Skill Work
Practice these without any specific reps or sets. Go
slowly and focus on mobility and form.

Pistol Squat Bottom Hold

Side to Side Cossack Squat

Cool Down
Standing Quad Stretch 30 seconds per side
Hurdler Stretch 30 seconds per side
Seated Twist 30 seconds per side
OLD MAN STRENGTH AL KAVADLO

Module 2 - Day 14

Congratulations! You have completed Module

Two!

Take a full rest day today. You may still choose to go

for a walk, jog or perform other light physical
activity.

But you also have my blessing to take it easy if you

feel you need the rest. You deserve it!
OLD MAN STRENGTH AL KAVADLO

Module 3 - Day 1

Do the warm-up and mobility sequences back to back

with minimal rest between exercises, like a circuit.

Repeat the entire sequence 2-3 times.

Warm-up
Diaphragm Breathing 5-10 breaths
Forward Arm Circle 10 reps
Backward Arm Circle 10 reps
Side to Side Arm Swing 10 reps each side
Soldier Kick 10 reps each side

Mobility
Overhead Reach to Toe Touch 5 reps
Downward Dog 30 seconds
Twisting Lunge 20 seconds each side
Upward Dog 30 seconds
Deep Squat Pry 10 reps each side
Deep squat Wrist Roll 10 reps each side

Continued on next page...

OLD MAN STRENGTH AL KAVADLO

Module 3 - Day 1 (Continued)

Strength Training
Do these exercises in order, completing each
exercise in its entirety before moving on. This is not
meant to be done as a circuit.
.
*Rest between sets is 30-60 seconds

Feet Elevated Push-up 3 sets x 15 reps

Chin-up 3 sets x 3 reps
Wall Handstand 3 sets x 10 seconds
L-sit 3 sets x 10 seconds

Skill Work
Practice these without any specific reps or sets. Go
slowly and focus on mobility and form.

Crow Pose
Skin the Cat

Cool Down
Neck Circle 5 reps in each direction
Seated Twist 10 seconds each side
Camel 20 seconds
OLD MAN STRENGTH AL KAVADLO

Module 3 - Day 2

Today is an active recovery day! That means your

exercise for today is simply going to be walking or
light jogging.

– Aim for a minimum of 3 miles or 40 minutes,

whichever is LESS

Also feel free to repeat the mobility component from

yesterday's workout if you feel you could use some
extra stretching.
OLD MAN STRENGTH AL KAVADLO

Module 3 - Day 3

Do the warm-up and mobility sequences back to back

with minimal rest between exercises, like a circuit.

Repeat the entire sequence 2-3 times.

Warm-up
Diaphragm Breathing 5-10 breaths
Forward Arm Circle 10 reps
Backward Arm Circle 10 reps
Side to Side Arm Swing 10 reps each side
Soldier Kick 10 reps each side

Mobility
Overhead Reach to Toe Touch 5 reps
Downward Dog 30 seconds
Twisting Lunge 20 seconds each side
Upward Dog 30 seconds
Deep Squat Pry 10 reps each side
Deep Squat Wrist Roll 10 reps each side

Continued on next page...

OLD MAN STRENGTH AL KAVADLO

Module 3 - Day 3 (continued)

Strength Training
Do these exercises in order, completing each
exercise in its entirety before moving on – this is not
meant to be done as a circuit.

*Rest between sets is 30-60 seconds

One Legged Chair Squat 3 sets x 10 reps per side

Hover Lunge 3 sets x 5 reps per side
Super Bird 3 sets x 5 reps per side
Candlestick Bridge 3 sets x 10 reps per side

Skill Work
Practice these without any specific reps or sets. Go
slowly and focus on mobility and form.

Skin the Cat

Pistol Squat

Cool Down
Standing Quad Stretch 30 seconds per side
Hurdler Stretch 30 seconds per side
Seated Twist 30 seconds per side
OLD MAN STRENGTH AL KAVADLO

Module 3 - Day 4

Today is an active recovery day! That means your

daily exercise for today is simply going to be walking
or light jogging.

– Aim for a minimum of 3 miles or 40 minutes,

whichever is LESS

You can also try jumping rope, swimming or going for

a bike ride if you feel like mixing things up.
OLD MAN STRENGTH AL KAVADLO

Module 3 - Day 5

Do the warm-up and mobility sequences back to back

with minimal rest between exercises, like a circuit.

Repeat the entire sequence 2-3 times.

Warm-up
Diaphragm Breathing 5-10 breaths
Forward Arm Circle 10 reps
Backward Arm Circle 10 reps
Side to Side Arm Swing 10 reps each side
Soldier Kick 10 reps each side

Mobility
Overhead Reach to Toe Touch 5 reps
Downward Dog 30 seconds
Twisting Lunge 20 seconds each side
Upward Dog 30 seconds
Deep Squat Pry 10 reps each side
Deep Squat Wrist Roll 10 reps each side

Continued on next page...

OLD MAN STRENGTH AL KAVADLO

Module 3 - Day 5 (Continued)

Strength Training
Do these exercises in order, completing each
exercise in its entirety before moving on. This is not
meant to be done as a circuit.
.
*Rest between sets is 30-60 seconds

Feet Elevated Push-up 3 sets x 15 reps

Chin-up 3 sets x 5 reps
Wall Handstand 3 sets x 15 seconds
L-sit 3 sets x 10 seconds

Skill Work
Practice these without any specific reps or sets. Go
slowly and focus on mobility and form.

Crow
Skin the Cat

Cool Down
Neck Circle 5 reps in each direction
Seated Twist 10 seconds each side
Camel 20 seconds
OLD MAN STRENGTH AL KAVADLO

Module 3 - Day 6

Do the warm-up and mobility sequences back to back

with minimal rest between exercises, like a circuit.

Repeat the entire sequence 2-3 times.

Warm-up
Diaphragm Breathing 5-10 breaths
Forward Arm Circle 10 reps
Backward Arm Circle 10 reps
Side to Side Arm Swing 10 reps each side
Soldier Kick 10 reps each side

Mobility
Overhead Reach to Toe Touch 5 reps
Downward Dog 30 seconds
Twisting Lunge 20 seconds each side
Upward Dog 30 seconds
Deep Squat Pry 10 reps each side
Deep Squat Wrist Roll 10 reps each side

Continued on next page...

OLD MAN STRENGTH AL KAVADLO

Module 3 - Day 6 (continued)

Strength Training
Do these exercises in order, completing each
exercise in its entirety before moving on – this is not
meant to be done as a circuit.

*Rest between sets is 30-60 seconds

One Legged Chair Squat 3 sets x 10 reps per side

Hover Lunge 3 sets x 8 reps per side
Super Bird 3 sets x 8 reps per side
Candlestick Bridge 3 sets x 10 reps per side

Skill Work
Practice these without any specific reps or sets. Go
slowly and focus on mobility and form.

Skin the Cat

Pistol Squat

Cool Down
Standing Quad Stretch 30 seconds per side
Hurdler Stretch 30 seconds per side
Seated Twist 30 seconds per side
OLD MAN STRENGTH AL KAVADLO

Module 3 - Day 7

Today is an active recovery day! That means your

daily exercise for today is simply going to be walking
or light jogging.

– Aim for a minimum of 3 miles or 40 minutes,

whichever is LESS

Also feel free to repeat the mobility component from

yesterday's workout if you feel you could use some
extra stretching.
OLD MAN STRENGTH AL KAVADLO

Module 3 - Day 8

Do the warm-up and mobility sequences back to back

with minimal rest between exercises, like a circuit.

Repeat the entire sequence 2-3 times.

Warm-up
Diaphragm Breathing 5-10 breaths
Forward Arm Circle 10 reps
Backward Arm Circle 10 reps
Side to Side Arm Swing 10 reps each side
Soldier Kick 10 reps each side

Mobility
Overhead Reach to Toe Touch 5 reps
Downward Dog 30 seconds
Twisting Lunge 20 seconds each side
Upward Dog 30 seconds
Deep Squat Pry 10 reps each side
Deep Squat Wrist Roll 10 reps each side

Continued on next page...

OLD MAN STRENGTH AL KAVADLO

Module 3 - Day 8 (Continued)

Strength Training
Do these exercises in order, completing each
exercise in its entirety before moving on. This is not
meant to be done as a circuit.
.
*Rest between sets is 30-60 seconds

Feet Elevated Push-up 3 sets x 15 reps

Chin-up 3 sets x 6 reps
Wall Handstand 3 sets x 20 seconds
L-sit 3 sets x 15 seconds

Skill Work
Practice these without any specific reps or sets. Go
slowly and focus on mobility and form.

Crow
Skin the Cat

Cool Down
Neck Circle 5 reps in each direction
Seated Twist 10 seconds each side
Camel 20 seconds
OLD MAN STRENGTH AL KAVADLO

Module 3 - Day 9

Today is an active recovery day! That means your

exercise for today is simply going to be walking or
light jogging.

– Aim for a minimum of 3 miles or 40 minutes,

whichever is LESS

Also feel free to repeat the mobility component from

yesterday's workout if you feel you could use some
extra stretching.
OLD MAN STRENGTH AL KAVADLO

Module 3 - Day 10

Do the warm-up and mobility sequences back to back

with minimal rest between exercises, like a circuit.

Repeat the entire sequence 2-3 times.

Warm-up
Diaphragm Breathing 5-10 breaths
Forward Arm Circle 10 reps
Backward Arm Circle 10 reps
Side to Side Arm Swing 10 reps each side
Soldier Kick 10 reps each side

Mobility
Overhead Reach to Toe Touch 5 reps
Downward Dog 30 seconds
Twisting Lunge 20 seconds each side
Upward Dog 30 seconds
Deep Squat Pry 10 reps each side
Deep Squat Wrist Roll 10 reps each side

Continued on next page...

OLD MAN STRENGTH AL KAVADLO

Module 3 - Day 10 (continued)

Strength Training
Do these exercises in order, completing each
exercise in its entirety before moving on – this is not
meant to be done as a circuit.

*Rest between sets is 30-60 seconds

One Legged Chair Squat 3 sets x 10 reps per side

Hover Lunge 3 sets x 10 reps per side
Super Bird 3 sets x 10 reps per side
Candlestick Bridge 3 sets x 12 reps per side

Skill Work
Practice these without any specific reps or sets. Go
slowly and focus on mobility and form.

Skin the Cat

Pistol Squat

Cool Down
Standing Quad Stretch 30 seconds per side
Hurdler Stretch 30 seconds per side
Seated Twist 30 seconds per side
OLD MAN STRENGTH AL KAVADLO

Module 3 - Day 11

Today is an active recovery day! That means your

daily exercise for today is simply going to be walking
or light jogging.

– Aim for a minimum of 3 miles or 40 minutes,

whichever is LESS

Also feel free to repeat the mobility component from

yesterday's workout if you feel you could use some
extra stretching.
OLD MAN STRENGTH AL KAVADLO

Module 3 - Day 12

Do the warm-up and mobility sequences back to back

with minimal rest between exercises, like a circuit.

Repeat the entire sequence 2-3 times.

Warm-up
Diaphragm Breathing 5-10 breaths
Forward Arm Circle 10 reps
Backward Arm Circle 10 reps
Side to Side Arm Swing 10 reps each side
Soldier Kick 10 reps each side

Mobility
Overhead Reach to Toe Touch 5 reps
Downward Dog 30 seconds
Twisting Lunge 20 seconds each side
Upward Dog 30 seconds
Deep Squat Pry 10 reps each side
Deep Squat Wrist Roll 10 reps each side

Continued on next page...

OLD MAN STRENGTH AL KAVADLO

Module 3 - Day 12 (Continued)

Strength Training
Do these exercises in order, completing each
exercise in its entirety before moving on. This is not
meant to be done as a circuit.
.
*Rest between sets is 30-60 seconds

Feet Elevated Push-up 3 sets x 20 reps

Chin-up 3 sets x 8 reps
Wall Handstand 3 sets x 30 seconds
L-sit 3 sets x 20 seconds

Skill Work
Practice these without any specific reps or sets. Go
slowly and focus on mobility and form.

Crow
Skin the Cat

Cool Down
Neck Circle 5 reps in each direction
Seated Twist 10 seconds each side
Camel 20 seconds
OLD MAN STRENGTH AL KAVADLO

Module 3 - Day 13

Do the warm-up and mobility sequences back to back

with minimal rest between exercises, like a circuit.

Repeat the entire sequence 2-3 times.

Warm-up
Diaphragm Breathing 5-10 breaths
Forward Arm Circle 10 reps
Backward Arm Circle 10 reps
Side to Side Arm Swing 10 reps each side
Soldier Kick 10 reps each side

Mobility
Overhead Reach to Toe Touch 5 reps
Downward Dog 30 seconds
Twisting Lunge 20 seconds each side
Upward Dog 30 seconds
Deep Squat Pry 10 reps each side
Deep Squat Wrist Roll 10 reps each side

Continued on next page...

OLD MAN STRENGTH AL KAVADLO

Module 3 - Day 13 (continued)

Strength Training
Do these exercises in order, completing each
exercise in its entirety before moving on – this is not
meant to be done as a circuit.

*Rest between sets is 30-60 seconds

One Legged Chair Squat 3 sets x 10 reps per side

Hover Lunge 3 sets x 10 reps per side
Super Bird 3 sets x 10 reps per side
Candlestick Bridge 3 sets x 15 reps

Skill Work
Practice these without any specific reps or sets. Go
slowly and focus on mobility and form.

Skin the Cat

Pistol Squat

Cool Down
Standing Quad Stretch 30 seconds per side
Hurdler Stretch 30 seconds per side
Seated Twist 30 seconds per side
OLD MAN STRENGTH AL KAVADLO

Module 3 - Day 14

Congratulations! You have completed Module

Three!

At this point you might be wondering, what's next?

Well, there are a few different answers to that

question, and you can decide which makes the
most sense for you:

1 - Repeat the program, and try to do everything

stricter and slower.

2 - Repeat Module 3 and add additional reps as

you see fit.

3 - Use what you have learned in the last 6 weeks

to create your own custom program based on
what you feel you need to work on the most.

4 - Try another one of my programs!

 Exercise Glossary

Here you will find photos and descriptions of all the

exercises in the program. The exercises are listed in
order of appearance in the program.
Diaphragm Breathing

Stand tall with your feet together and spine

straight. Take a deep breath into your belly,
inhaling as fully as possible, then draw your navel
toward your spine as you exhale. Try to make
each breath deeper than the last.
 Forward Arm Circle

Stand tall and reach your arms straight out to the

sides as wide as possible. Brace your abs and legs
as you rotate your arms forward at the shoulder,
making quick, big circles using some momentum.
 Backward Arm Circle

Stand tall and reach your arms straight out to the

sides as wide as possible. Brace your abs and legs
as you rotate your arms backward at the
shoulder, making quick, big circles using some
momentum.
Side to Side Arm Swing

Stand tall and reach your arms straight out to the

sides.

Twist your body, initiating the movement from

your ankles and hips, allowing your arms to swing
from side to side, gently slapping against your
shoulders and/or sides before reversing direction.
 Overhead Reach
to Toe Touch

Stand up straight and reach your arms overhead.

Suck in your stomach and make your body as long
as possible, then bend over and reach for your
toes.

Focus on keeping your knees as straight as you

can, though some knee bending may be
unavoidable.
 Downward Dog

Begin on your hands and knees with your toes

curled under your heels. Slowly lift your hips into
the air while pressing your chest toward your
thighs. Keep your back and arms as straight as
possible while pressing your hands into the ground
and reaching your hips into the air.

People with tight calves may find it helpful to bend

one knee while straightening the other, alternating
sides.

 Cobra

Lie face down on the ground with your legs

straight behind you and toes pointed. Your arms
should be bent at the elbows so your palms are
flat on the ground beneath your shoulders.

Keep your elbows tucked in by your ribs as you lift

your chest and look up while gently pressing
down with your hands. Try not to let your
shoulders shrug.

Engage your lower back and squeeze your glutes

while pushing your hips into the ground, keeping
your legs and feet together.
 Deep Squat Pry

Squat down as deep as you can without lifting

your heels from the floor. Aim to touch your
hamstrings against your calves.

Wedge your elbows against your knees and begin

twisting from side to side as you slowly pry your
hips open into a deeper stretch.
Deep Squat Wrist Roll

Squat down as deep as you can without lifting

your heels from the floor. Aim to touch your
hamstrings against your calves.

Clasp your hands together with your fingers

interlaced and palms facing each other, then
begin to flex and extend your wrists in a circular
motion, rolling your hands up, down, in and out.
 Push-up

Place your hands on the ground slightly wider

than shoulder width apart with your feet together
and your body in a straight line from your head to
your heels.

Bend your arms and lower your chest toward the

floor, making sure to keep your elbows fairly close
to your sides. Pause briefly with your chest
approximately one inch from the ground, then
press yourself back to the top, maintaining
tension in your abs and legs the entire time.
 Bar Hang

Grasp your pull-up bar with an overhand grip and

carefully lift your feet off the ground. Think about
engaging your entire upper body as you squeeze
the bar, and brace your abs to avoid swinging.

If you don't have room to keep your legs straight,

you may bend your knees.
Hollow Body Knee Tuck

Lie on your back with your legs straight and arms

extended overhead. Brace your abs, tuck your
chin toward your chest and press your lower back
into the ground.

From there, slowly pull your knees toward your

chest, then extend your legs away from your
body.

If you are having a hard time keeping your lower

back against the floor, you may keep your arms at
your sides for added stability.
 Tuck L-sit

Sit on a chair, bench or other object, keeping your

arms straight against your sides and your hands
tight against your hips.

With your elbows locked and shoulder blades

spread apart, bend your knees and lift your legs
into the air. Keep your feet in the air with your
legs tucked close to your body.

You can use push-up handles or parallel bars if

you have them.
 Upward Dog

Begin in a push-up position, then drop your hips

down toward the ground and lift your chest. Keep
your shoulder blades retracted and down while
pushing through your hands.

Think about lengthening your spine and stretching

the whole front of your body as you look upward.
 Camel

Kneel on the ground with your feet pointed

straight behind you (or toes curled under if you
prefer). Slowly arch your spine while looking up
and back.

Lift your chest and reach your arms behind your

body, pinching your shoulder blades together.
Rotate your arms so your elbows are facing
inward and palms are facing outward.

Grab the heels of your feet with an open palm

grip, dropping your head all the way back as you
push your chest upward.
 Neck Circle

Sit on the floor with your legs crossed or in

another comfortable position. Slowly turn your
head to the side and tuck your chin to your
shoulder.

From there carefully rotate your head in a circle,

tucking your chin to the opposite side before
returning to the start position.
 Seated Twist

Sit on the ground with both legs extended straight

in front of you, then bend one leg and cross it
over the other, placing your foot flat on the floor.

Twist toward your bent leg and reach your arm

around your bent knee. Place your opposite hand
on the floor behind your back as you twist and
look over your shoulder.
 Squat

Stand up straight with your feet approximately

shoulder width apart.

Reach your arms forward and bend from your hips,

knees and ankles, lowering until your hamstrings
make contact with your calves, while being sure to
keep your heels flat on the ground the entire time.

Feel free to experiment with different foot positions.

Some people may feel better with their toes turned
out, while others will prefer to keep their feet
parallel.
 Split Squat

Stand up straight with your feet approximately

shoulder width apart, then take a big step forward
with one leg.

Keeping your torso upright, lower yourself straight

down until both knees are bent to approximately
90 degrees, keeping the front foot totally flat while
the back foot comes up onto the toes.

Complete your set in its entirety and then repeat

on the opposite side.
 Hip Bridge

Lie on the ground face up with your hands by your

sides and your knees bent so your feet are flat on
the floor.

Press your heels into the ground, lifting your hips

as high as you can while creating an arch in your
back.

Pause briefly before returning to the start

position.
 Side to Side
Cossack Squat

Begin in a very wide squat stance with your toes

partially turned out toward the sides. Slowly shift
your weight toward one foot and begin squatting
to that side while keeping your opposite leg
straight.

As you get near the bottom, let the foot of your

extended leg roll up onto the heel with your toes
pointing upward.

You'll probably feel a stretch in your groin and/or

inner thigh. Keep your abs tight and make sure
the heel of your squatting leg stays down the
whole time.
Standing Quad Stretch

Stand tall, then lift one leg, bend your knee and
reach your arm behind you to grab your ankle.

Squeeze your knees together and bring your heel

all the way to your backside, keeping your back
straight.

You may hold onto an object for support or keep

a slight bend in your standing leg if you need to.
 Hurdler Stretch

Sit on the floor with one leg extended straight out

to the side, then bend your other leg so that foot
winds up near your opposite inner thigh.

Reach for the toes of your extended leg with one

or both hands, keeping your back as straight as
possible.
 Soldier Kick

From a standing position, perform a quick front

kick while reaching your opposite hand toward
the toes of your kicking leg.

Try to keep your back straight while reaching for

your toes.

Some will find it helpful to raise up onto the toes

of the standing leg at the top of the kick.

You may stay in place or travel forward with each

kick.
 Twisting Lunge

Begin in a Downward Dog, then raise one leg into

the air and step forward between your hands.

Lift the hand that's on the same side as the bent

knee and raise it into the air.

Look upward, rotating your torso toward the sky.

Feet Elevated Push-up

Place your hands on the floor slightly wider than

shoulder width apart with your feet on a sturdy
elevated surface that's several inches above the
ground. Keep your body in a straight line from
your head to your heels.

Bend your arms and lower your chest toward the

floor, keeping your elbows fairly close to your
sides.

Pause briefly with your chest approximately one

inch from the ground, then press yourself back to
the top, maintaining tension in your abs and legs
the entire time.
 Flex Hang/
Negative Chin-up

Stand on a chair or other elevated surface and

grab a bar with an underhand grip.

Keep the bar close to your body with your chin

above it, then tense your midsection and carefully
step your feet off of the surface, maintaining a
flexed-arm position with your elbows close to
your sides.

Hold, then slowly lower yourself down until your

arms are straight before coming off the bar.
 Hanging Knee Raise

Hang from a bar with your arms straight, then lift

your knees toward your chest. Think about
tucking your hips forward at the top to fully
engage your abs.

Pause briefly, then lower your legs back to the

bottom, being mindful not to pick up momentum
on the way down.

Your feet should remain slightly in front of your

body in the bottom position.
 Wall Handstand

Place your hands on the floor approximately 8-12

inches away from a wall. Keep your arms locked
and aggressively kick into the air until your heels
come to rest against the wall.

Be careful to come down as gently as possible

when you are finished.

If you are unable to kick up, you may try facing the
wall and walking your feet up the wall into
position instead.
 Crow Pose

Begin in a deep squat, then place your hands on

the floor in front of you.

Bend your elbows and bring your knees to rest on

the backs of your arms, then slowly begin to tip
your weight forward until your feet lift off the
floor.

Point your toes and look in front of your hands

(rather than in between them) to help stay
balanced.
One Legged Chair Squat

Stand up straight with your back facing a chair or

other sturdy object of approximately knee-height,
then lift one leg and reach your arms forward.

Bend from the hip, knee and ankle of your

standing leg to carefully sit back onto the chair,
while keeping the other leg in the air. Pause
briefly at the bottom, then lean forward, drive
your heel into the ground and brace your trunk as
you stand up.

If you are unable to perform this exercise on an

elevated surface of knee height, you may start
with a higher surface.
 Drinking Bird

Stand on one foot with your opposite leg hovering

just above the ground.

Bend forward at your hips and reach your

extended leg behind you, maintaining a straight
line from the heel of your extended leg to the
back of your head. Pause briefly then return to
the start position.

Be careful not to twist your body to the side when

performing this exercise. Focus on keeping your
hips even with one another.
 Candlestick Bridge

Lie on your back with your hands by your sides

and your knees bent so your feet are flat on the
floor, then raise one leg into the air.

Press with your grounded heel, lifting your hips as

high as you can while creating an arch with your
back. Pause briefly at the top, before returning to
the bottom position.
 Pistol Squat
Bottom Hold

Begin at the bottom of a squat, then carefully rock

your weight to one side and lift the opposite leg in
front of your body.

Reach forward and flex into your grounded ankle

as much as possible so that your heel remains on
the floor.

Feel free to use a pole, door frame or other sturdy

object to help stay balanced at first, or you can
place one of your hands on the ground for
assistance.

It may also be helpful to hold the toes of your

extended leg.
 Chin-up

Grab a pull-up bar with an underhand grip and

pull yourself up until your chin clears the bar.
Avoid shrugging your shoulders or using any
momentum.

Pause briefly at the top, then lower yourself all the

way back to the bottom with control.

You may bend your knees if there is not enough

clearance beneath you to maintain straight legs.
 L-sit

Sit on a chair, bench or other sturdy object with

your arms straight against your sides and your
hands tight against your hips.

With your elbows locked and shoulder blades

spread apart, lift your legs into the air and hold
them straight in front of your body.

You can use push-up handles or parallel bars if

you have them.
 Hover Lunge

Stand on one foot with your opposite leg bent at

the knee and hovering behind you.

Reach your arms out, lean forward and bend at

the knee, hip and ankle of your standing leg,
lowering your opposite knee toward the ground.

Pause briefly with your knee approximately one

inch from the ground, then return to the top
position, maintaining tension in your abs the
whole time.

Descend slowly in order to avoid any potential

impact on your rear knee. Make sure the heel of
your grounded foot remains flat.
 Super Bird

Stand on one foot with your opposite leg hovering

just above the ground.

Raise your arms overhead and bend forward at

your hips, continuing to reach your arms up while
extending your airborne leg straight behind you.
Try to maintain a straight line from the heel of
your extended leg to the tips of your fingers.
Pause briefly then return to the start position.

Be careful not to twist your body to the side when

performing this exercise, and focus on keeping
your hips even with one another.
 Skin the Cat

Hang from a bar, then bend your knees and lift

them all the way toward your chest.

When you can’t get your knees any higher, rotate

your body beneath the bar so your legs and feet
pass behind you onto the other side, then
continue lowering yourself until your legs are fully
extended with your arms behind your back.

Return to the start position by tucking your knees

toward your chest, bringing your heels toward
your butt and threading yourself back around.
 Pistol Squat

Raise one leg straight into the air in front of you

and reach both arms forward. Continue to reach
forward as you bend from the hip, knee and ankle
of the standing leg, lowering until your hamstrings
are pressed against your calf.

Pause briefly in the bottom position and then

stand back up.

The airborne leg should remain completely

straight, and the heel of your squatting foot must
stay flat on the floor during the entire range of
motion.
 About the Author

Al Kavadlo is one of the world's leading experts in

calisthenics and bodyweight strength training. He
has appeared in The New York Times, New York
Post, Men's Health and many other publications.

Al has worked with clients from all fitness

backgrounds, including professional athletes and
Olympic medalists, and has mentored and
certified fitness trainers all over the world.

He lives in Brooklyn, NY with his wife Grace,

daughter Adeline and their two dogs, Weezer and
Puffy.

For more information, visit www.AlKavadlo.com