Day Two

Resistance Principles

Workout Length

45 minutes

Skill Level


The foundation of all possible movement comes from the skeletal muscle system. If we want to improve movement, increase strength, or feel stronger then we have to include resistance training in our regimen. Let’s build something great together!

Your Trainer:

Kris Black

Meet Kris, our founder and lead trainer at Signature Methods. Specializing in behavioral change, muscle building, and sports performance, Kris develops personalized workout programs for diverse fitness goals. His approach integrates behavioral science and holistic wellness principles to empower your health journey. Whether you aim to build muscle, enhance athletic performance, or adopt lasting lifestyle changes, Kris offers expert guidance to achieve your fitness aspirations. Experience transformative fitness with us at Signature Methods.

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  • 1
    Bodyweight Push-ups

    Be sure to: Keep your body in a straight line and push your chest as far away from your hands as possible.

    May use knees if form collapses or it becomes too difficult.

    + Full Workout Description
    • 15 repetitions
    • 15 repetitions

    1. Start in the classic push-up position with your hands beneath your shoulders and your legs straight behind you.
    2. Keeping your torso stable and hips square to the ground, bend your elbows to lower your body towards the ground.
    3. Without touching the ground, push yourself back up.
    4. Continue for the full set.

  • 2
    Inverted Row

    Keep the movement controlled with your body rigid and abdominals and glutes tight throughout the entire set.

    + Full Workout Description
    • 10 repetitions
    • 10 repetitions
    • 10 repetitions

    1. Position a bar in a rack to about waist height. You can also use a smith machine.
    2. Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.
    3. Begin by flexing the elbow, pulling your chest towards the bar. 4. Retract your shoulder blades as you perform the movement.
    5. Pause at the top of the motion, and return yourself to the start position.
    6. Repeat for the desired number of repetitions.

  • 3

    Modify by using knees as necessary.

    + Full Workout Description
    • 10 repetitions
    • 10 repetitions
    • 10 repetitions

    1. Begin standing with your legs shoulder-width apart.
    2. Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
    3. From this position, press up like you're doing a push-up and push your hips up.
    4. Jump your feet under your hips and stand.
    5. Finish the movement by jumping in the air and bringing your hands over your head.
    6. Repeat.

  • 4
    Walking Lunges

    Use a barbell or dumbbells as necessary to increase resistance.

    + Full Workout Description
    • 20 steps a side
    • 20 steps a side
    • 20 steps a side

    1. Begin standing with your feet shoulder width apart and your hands on your hips.
    2. Step forward with one leg, flexing the knees to drop your hips. 3. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
    4. Drive through the heel of your lead foot and extend both knees to raise yourself back up.
    5. Step forward with your rear foot, repeating the lunge on the opposite leg.

  • 5
    Lateral Shuffle

    Band can be used overtop the knees. Make sure to keep the toes, knees, and hips in a line the entire time.

    + Full Workout Description
    • 20 steps each direction
    • 20 meters each direction
    • 20 meters each direction

    1. Assume an athletic standing position, with the knees and hips slightly bent, feet shoulder-width apart, and the head and chest up. This will be your starting position.
    2. Staying low, take a slow, lateral step. Keep your toes pointed forward and stay low. After completing the step, follow with the opposite leg. Step slowly, resisting the band. Keep the feet at least shoulder width apart to maintain band tension.
    3. Continue to laterally step in this manner to complete the set for the desired number of repetitions before switching to walk in the opposite direction.

  • 6

    1. Contract your glutes and quadriceps throughout the movement.
    2. Don't allow your upper body to move first while your hips stay in the start position.
    3. Imagine having a stick on your back and moving it altogether.
    4. If you struggle with both arms, try extending one elbow at a time to the top of the motion. Then control the negative portion of the exercise with two arms.

    + Full Workout Description
    • 1:00
    • 1:00

    1. Start in a plank position with your elbows at shoulder height and width.
    2. Extend your elbows to a locked-out position while moving your upper and lower body at the same time.
    3. Slowly lower your entire body to the start position while maintaing a straight line.

  • 7
    Bicep curl to shoulder press
    + Full Workout Description
    • 12 repetitions
    • 12 repetitions
    • 12 repetitions

    1. Begin in a standing position with a dumbbell in each hand. Your arms should be hanging at your sides with your palms facing forward. Look directly ahead, keeping your chest up, with your feet shoulder-width apart. This will be your starting position.
    2. Initiate the movement by flexing the elbows to curl the weight. 3. Do not use momentum or flex through the shoulder, instead use a controlled motion.
    4. Execute the pressing movement by extending the arm, flexing and abducting the shoulder to rotate the arm as you press above your head.
    5. Pause at the top of the motion before reversing the movement to return to the starting position. Complete the desired number of repetitions before switching to the opposite side.

  • 8
    Dumbbell Snatching Squat
    + Full Workout Description
    • 10 repetitions
    • 10 repetitions
    • 10 repetitions

    1. Start with your feet shoulder-width apart and toes pointing outward slightly. Position a dumbbell in front of your thigh with your knuckles facing forward. This will be your starting position.
    2. Squat down by bending at your knees and lower the dumbbell between your knees, keeping your arm straight and your shoulder over the dumbbell. Pull the dumbbell up by extending the hips and knees. Shrug your shoulders and pull the dumbbell upward with your arm, allowing your elbow to pull up to the side.
    3. Aggressively pull your body under the dumbbell, catching the dumbbell with your arm extended overhead while moving into a squat position. The crease of your hips should be lower than the height of your knees. The movement is completed by standing up to full hip and knee extension with the weight held overhead. 4.Bring the dumbbell back down to the starting position. This is one rep.
    5. Complete for the recommended number of repetitions before switching sides.

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