Twenty minutes, four movements, every direction your body moves

The movements from the videos, put together into one follow-along session with Ryan. No equipment, any level, free. Tell us where to send it:

What’s in this Reboot Session

Push-ups, squats, planks and burpees work your body forward and back. These four add rotation, shoulder range in both directions, one leg at a time, and coordination between your upper and lower body. That’s the strength you use outside the gym.

🕷️ Spiderman: pushing strength with a rotation built in. Your arms and legs have to work together on every step.

🦀 Crab: your shoulders work in the opposite direction from a push-up, with wrist, arm, and core strength along the way.

🐸 Frogger: hip strength and mobility, one leg at a time, sinking a little deeper into the squat with each step.

🐵 Monkey 180: a turn through a deep squat. Rotation is the direction typical programs skip.

How the 20 minutes goes

Ryan takes you through a warm-up, then skill work on the four movements, then a conditioning round where you string them together for time. Strung together for a few minutes straight, they’ll get your heart rate up as hard as burpees do, with less wear on your joints.

Start with the easier version of each one. Stay on your toes in the frogger. Turn 90 degrees in the monkey before you go for the full 180. Squat only as deep as you can control. Every move has a harder version for when the easy one stops being hard.

These movements come from Elements, our foundation program, and what we teach is built on 15 years of coaching more than 130,000 clients.