Get strong and athletic with less stress and more fun!

Get back in Shape in 45 Days.


- Build a strong, athletic physique
- Healthy and Sustainable Daily Habits
- Unwavering Commit and Focus

Program Guide

Strength 1A

Cardio 1A

Recovery 1A

Strength 1B

Cardio 1B

Recovery 1B

Recreation Day

Strength 2A

Cardio 2A

Recovery 2A

Strength 2B

Cardio 2B

Recovery 2B

Strength 3A

Cardio 3A

Recovery 3A

Strength 3B

Cardio 3B

Recovery 3B

Strength 4A

Cardio 4B

Recovery 4A

In designing SMOOV 45, we identified the elements of success that lead to building a fire physique AND habits that support a healthy lifestyle. Stick to these and you will be successful with SMOOV 45.

COMMIT!

The best program is the one that you do. And to take that a step further, the best program is the one that sets you up for consistent long term action. Sure, SMOOV 45 is a sprint AND the daily actions are totally doable during and beyond the program. There are tons of programs and challenges out there that are super aggressive and they may even get results…but then people drop off because they can’t sustain that pace or intensity. That, in our eyes, is a fail. 

The sign of winning is adherence, consistency and sustainability. We’re playing an infinite game here. SMOOV 45 is daily action that is attainable for the long haul. It’s also challenging and progressive so you can stay engaged, improve at your own pace and have a fun time doing it!
Commit. Take Daily Action. Always Do Your Best. 


COMPOUND STRENGTH MOVEMENTS

Building an athletic physique is a total body effort. That physique that you are after requires engagement and connection throughout your entire body, so we’re going to get the biggest bang for your buck with compound strength movements. We’re talking Squats, Pushups, Pullups, Dips, Hinges, Lunges and Dips. These moves target major muscle groups and require engagement from detailed areas of the body. Start with exercise variations that fit your fitness level and start to increase the difficulty as you get stronger!
It’s also important to treat isolated movements as full body movements. For example, if I’m doing an isolated shoulder exercise, I can focus on grounding through my feet, integrating my breath and posture, engaging my core and maintaining good head, neck and eye position. All this stuff shapes the details of your athletic physique!


ATHLETIC CARDIO

One of the best ways to get in athletic shape is to move like an athlete. Rather than hop on a treadmill, stationary bike, or stair master, turn your focus to cardio workouts that get you moving in more athletic ways. You’ll still get the cardio burn but you’ll likely be having more fun AND spend less time on cardio. 
A simple way to do this is through interval training. Start small and low impact with a combination of basic agility and dynamic core exercises. This will get you moving in all planes of motion and challenge all the muscle tissues of your body.
Over time, as your tissue becomes more resilient to impact, you can increase the intensity through adding work time, bumping up the intensity at which you perform the exercise and progressing to higher impact exercises.
Progressive Overload
In order to grow, the system continuously needs to be challenged and stressed. If we do this all at once though, the body breaks down. If we don’t stress it at all, the body stays where it is or even regresses. The goal with progressive overload is to incrementally increase the challenge over time. 
The most common ways in training to achieve progressive overload are increase in weight, increase in sets and increase in reps. This totally works AND there are plenty of other ways to increase the challenge on the system. 
In this program, you’ll challenge your body and mind with different tempos, time under tension and progressing exercise difficulty. This way we can hit the progressive overload from a bunch of different directions!
There will also be the option to add weight to primary exercises if you have that equipment!


NUTRITION

Fuel for the body is incredibly important for physique development and a healthy lifestyle BUT an obsession with diet can be detrimental to your health. The best advice here is to keep it simple, eat whole foods, and listen to your body. There’s a lot of noise out there when it comes to which diet is best for you. If we all spent more time listening to ourselves and our bodies honestly and less time to all the talking heads, I truly think we’d all be healthier for it. 
You’ll find some simple nutrition guidelines for SMOOV 45 in the next section!


REST / RECOVERY

The time we spend working out is actually breaking the body down, the stress that is necessary for growth. Rest is when the body builds! Focus on getting 7-8 hours of sleep every night AND prioritize recovery oriented movement. Take this as an opportunity to nourish your body with movement, breath and decompression. If you’re feeling super run down, REST! That is a sign from the body that you would benefit from taking it easy.

Keys To Success

Here’s the secret sauce…it's so simple, and yet, so many people who want to improve their physique overlook this stuff, opting for unsustainable options, quick fixes and overcomplicated programming.

If you follow these daily actions for the next 45 days, you will 100% create a noticeable improvement in your physique AND in how you feel.

We’ve set up everything in this program for you to succeed, but here’s the catch… you’ve got to put in the work! You’ve got to show up every day and do this stuff. Simple as that. 

At the end of the 45 days, you’ll see that it is not only attainable to consistently put in the work to make gains, but it's actually easy and you’ll be able to keep the progress going!

1. Do a Daily Workout
When it comes to transforming your physique and improving your health, there's no getting around the importance of regular exercise. We've taken the guesswork out of your workout routine, so you can focus on putting in the work and seeing the results.

Here's how it works: you'll get one planned 45-minute workout every day.

Monday - Strength
Tuesday - Cardio
Wednesday - Recovery
Thursday - Strength
Friday - Cardio
Saturday - Recovery
Sunday - Recreation

You can find the workouts in the programming section of this document.

2. Take 7,500 Steps
The human body is designed to move and if you want to build an athletic physique, it all comes back to moving your body often. So many people cram all of their daily movement into one hour at the gym and wonder why they aren’t getting results…They simply aren’t moving enough throughout the day.

Get outside and go for a walk 1-2 times a day for daily low intensity movement. You’ll be promoting circulation, relieving stress, burning calories, increasing energy and even improving your mood. It’s simple and attainable on a daily basis. 

You can keep track of your steps using the health app on your phone or purchasing a pedometer (this is a great little device to have). 

My girlfriend bought me a pedometer as a joke and it has been a huge inspiration for this daily deliverable. I use the pedometer every day as a low tech wearable to measure overall daily activity. Buy your pedometer here! (this is an affiliate link so I do get a small kickback if you use this link to purchase!)

3. Eat Clean, Nutrient Dense, Whole Foods
Keep things super simple with the diet. Here are 5 guidelines that will support you in improving the quality of your nutrition and building an athletic physique:
Eat whole, unprocessed proteins, fruits and vegetables (local and organic if possible)
Eat 1 Gram of protein per lb of bodyweight
Eat well sourced, stable fats (avocado oil, coconut oil, butter, ghee, animal fats) and AVOID unstable industrial seed oils (canola, soybean, cottonseed, safflower sunflower, peanut, rice bran)
Drink at least 90 oz of water per day
Be smart, do your best and make food decisions that support the future version of yourself 

4. Write 1 Page in a Journal
For the next 45 days, prioritize creation over consumption! One of the simplest ways to create is to write in a journal. You can write, draw, doodle…whatever you want, just complete one page of “journaling” every day. 

Here are a few daily journal prompts to use:

Daily Affirmations
I am grateful for…
I am nervous about _____because_____
The person I am becoming will experience more…
I have the opportunity to be my future self today when I…

5. Take a Progress Photo
Take a physique photo on Day 1 

On days 2-5, we invite you to take a progress photo of your choice. This could be a post workout photo, a screenshot of your health app/pedometer with 7,500+ steps, a deliciously healthy meal, your 1+ page of journaling, or whatever else you can come up with! This is a simple way for you to stay on task, keep track of your progress and share your success with others!

We invite you to post to social media tagging @smoovmoves and using the hashtag #smoov45!

SMOOV 45 does not require any equipment, however, you will be able to get the most out of this program with the recommended pieces of equipment.:

Yoga Mat
Pull Up Bar
Pull Up Assist Band 10-25 lbs 50-75 lbs
Bath Towel
Sturdy Chair
25-35 lb Kettlebell or Dumbbell 
Jump Rope
Pedometer


Footwear

Most of the work in this program can be done with shoes or barefoot (With the exception of agility and running work. We recommend having a pair of shoes that you are comfortable doing agility, jumping and footwork exercises in. 

Equipment

Guided Program Instructions
The SMOOV 45 exercise program is divided into 4 Phases:
Phase 1 - Foundations (14 Days)
Phase 2 - Strength + Endurance (14 Days)
Phase 3 - Ballistics (14 Days)
Phase 4 - Progressions (3 Days)

Each phase includes a 7 day exercise plan with warmups, workouts and core finishers + cooldowns. You’ll repeat this 7 day plan twice to complete each phase (excluding phase 4). The workouts are designed to challenge you AND can be modified to meet your fitness level. The most important deliverable for this program is to SHOW UP for 45 days straight.  Do your best and make adjustments as you see fit to maintain consistency and adherence to the program!

Making Modifications
This exercise program is designed to be a guideline for you and your workouts. You will find a recommended number of sets and rep ranges for each exercise. If you find yourself struggling to get through the workouts, adjust the reps to the lower end of the range (for example, if the program says 8-15 reps of pushups, go for 8 to start). 

If you find a certain exercise too challenging, revert to one of the regressions offered in phase 1. You can also find a list of modifications for the main strength exercises in the program in the section labeled “Strength Exercise Library”. There are plenty of ways to make these exercises work for you!

Understanding Tempo
In the exercise program, you will see a column labeled “tempo.” Tempo is the rate or pace at which the exercise is performed. This aspect of the program is very important and useful for intensifying and progressing the exercises. Here’s a breakdown of the terminology used in the program regarding tempo.

General Tempo - Slow, Moderate, Fast
Tempo Count - 2-2-2 This means 2 seconds on the lowering (eccentric) portion of the movement, 2 seconds hold (ISO, isometric) at the bottom of the movement, and 2 seconds on the raising (concentric) portion of the movement.

You’ll notice the tempo counts change as you progress through the program. This will keep you engaged with the exercises, challenge yourself and load your body in different ways (stability, strength, explosive/ballistic, etc.)

Adding External Load
You have the option of adding weight (Dumbbell or Kettlebell) to strength exercises. This is welcome AND be sure to honor the rep ranges and tempo outlined in the program as a priority of adding external load. If you can do the movements at the given tempo with added weight, then do it. If the added weight has you sacrificing form, function and focus, drop the weight and dial in the movement with bodyweight. 

Guided Program Instructions

March

Squat To Straight Leg

Arm Swing

Jumping Jacks

Chi Squat

Scapular Circles

Wrist Rolls

Warmup

Pushup

Goblet Squat

Pull Up Negative

Back Lunge

Workset

Plank Shoulder Taps

ISO Skydiver

Hollow Body Crunch

Supine Decompression

Finisher + Cooldown

Bounce

Squat To Plank Walkout

Calf Raise

OH Arm Circles

Rotational Arm Swing

Cat Crawl

High Knee Skip

Knee Through

Criss Cross Squat

Russian Twist

Low Plank To High Plank

Kneeling Spinal Wave

Hinge + Slide

Spinal Roll Down To Squat

Grounded Cat Rock

Extended Mountain Climber W/ Lizard Reach

Floor Scorpion (T)

ISO Squinge + Row

Shinbox Switch

Walk

Hinge

Chair Dips

Split Squat

Glute Bridge

Skydiver Arm Circles

Sidewinder

Kneeling Side Plank

Jump In Place (Jump Rope)

Crab Heel Taps

Plank Burpee

Cat Rock

Cat March

Supine Spinal Roll Down

Lateral Cat Rockers

March + Balance

4S Series

Diamond Pushup

Chin Up

Single Leg Glute Bridge

Skydiver Snow Angel

Hanging Knee Raise

Hinge Eagle Openers

Plank To Bear

Pedaling Bear

Lateral Monkey

Plank Burpee + Hop

Side Kick Through

Butt Kickers

J Situp

Low Side Plank

Kneeling Hindu Pushup

Prone Scorpion Roll (I)

Extended Back Lunge

Arm Pulses

Chair Dips (Straight Leg)

Kickstand Hinge

Wide Stance Squinge Row

Back Lunge To Knee Drive

Skydiver Reach + Pull

Rotational High Plank

Low Plank Cross Body Knee Drive

Lateral Bounce

Single Leg Balance

Single Wrist Rolls

Plank To 3 Legged Bear

Single Leg Hops

Underswitch

Ice Skaters

Front Step

smoov 45

The inactive dude who needs a simple and effective plan to getting back in shape

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smoov 45

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$99

smoov 45

smoov 45

Meet Your Coach

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Who's This For

Features

$99
$45