Follow these steps for each Workout:

Step 1: Print Score Sheet - The Score Sheet provides a detailed overview for completing and scoring your workout.

Step 2: Review Training Guides for Your Sandbag Workout in Section 7 - Your Training Guides provide all of the information that you need get the most out of each workout.

Step 3: Calculate Target Heart Rate Zone for assigned Training Intensity - You will modify your Training Intensity based on the specific performance goal for the day.

Step 4: Review Exercise Instructional Videos in Section 3 - You will rate your "Movement Quality" for each exercise during the workout based on the technique for each exercise.

Step 5: Make notes as needed on your Score Sheet to guide your training - Spend a little time planning your workout to get the most out of each training day.

Step 6: Prepare your Sandbag and Workout space - Plan ahead for any adjustments you may want to make with sandbag weight.

Step 7: Set up your Timer Video - Each Timer Video is set up to guide you through your training each day.

Step 8: Complete your Workout as directed - We encourage you to perform the workout as directed each day to get the most out of your training.

Step 9: Record your Intentional Training and Scoring Metrics on your printed Score Sheet - Scoring the Workout is part of the Workout. This helps you to establish a baseline and to track progress over time.

Step 10: Write down goals for your next Workout - Make note of the Intentional Training and Scoring Metrics that you would like to improve in your next workout.