FOLLOW ALONG WORKOUTS
Hotel Dynamics
If you’re on the road without access to the gym we’ve got you covered with this 35 minute Dynamics body weight hotel workout.
This workout consists of 3 full body strength circuits as well a lower body finisher.
Our hotel workout is intermediate to advance in level. We encourage you to take breaks as needed and most importantly focus on quality form.
Cardio Core
Body weight heart pumping fun with a little core burn. No equipment needed.
You can expect a elevated heart rate with lots of calories burned. Cardio core is a hybrid of athletic cardio movements mixed with a series of core exercises. Intermediate to advanced level workout.
Dumbbell Full Body
We’ve got you covered with this 35 minute strength and conditioning full body workout.
Equipment needed: a pair of dumbbells that can be used for squatting, overhead pressing, bicep curls and plank rows.
Safe and effective program to work the full body. You’ll find athletic and functional strength movements that will not only help you get stronger but also improve mobility
Full Body Tabata
Get ready for some push-ups, squats and lunge jumps and a lot of sweat with this high intensity tabata workout.
Equipment needed: pair of dumbbells for overhead pressing, bicep curls and seated rotations. Optional equipment: jump rope.
Expect intervals of 20 seconds of work and 10 seconds of rest. Modifications are provided.
Slider Bootcamp
Limited space? Our slider bootcamp is an excellent option for a full body workout. Programmed to 30 second intervals, this bootcamp style workout is appropriate for most levels.
Equipment needed: sliders, one dumbbell, optional jump rope.
Expect strength, mobility movements and a little bit of jumping.
FREE RESOURCES
Dynamic Mobility Warm Up
Increase your mobility
Our signature Dynamic warm up. This 5 minute flow primes the body for a workout or can be utilized on off days to help in recovery.
Perform each movement for 6-8 reps 1-2 times through.
Wall 90 Hip Lift:
Pre & Post Workout Reset
The following breathwork exercise is designed to ease the tension in the low back as well as reposition the hips and spine to a more optimal state. This can be done throughout the day as well as pre and post workout.
Perform 3-5 breaths for 2-3 sets.
Booty Burn
Rump Pump
You’ll find a good low body burn with this 10 minute video. A great finisher to any workout or use it for a quick movement break. No equipment necessary; optional use of an activation band.
Side Lying Hip Shift
Ideal Pre-Workout
An excellent repositioning exercise for the hips and spine. This is ideal pre-workout and can also be done throughout the day as needed.
Perform 3-5 breaths for 2-3 sets
Decompress and Calm 1
Post Workout Refocus
Decompress and Calm 1
Decompress your spine and calm your nervous system with the following two videos from trainer Ryan. Try post workout or as a way refocus throughout the day.
Decompress and Calm 2
Post Workout Refocus
Decompress and Calm 2
Decompress your spine and calm your nervous system with the following two videos from trainer Ryan. Try post workout or as a way refocus throughout the day.
90/90 Hips Don’t Lie
Strengthen Your Hips
Jaime guides you through a hip mobility series to help restore, strengthen and bullet proof the hips. Add these movements to your daily mobility practice or try as a warm-up pre workout.
15 minute Core / Mobility Flow with Jaime and Joe
Get Ready to Move
Mobility flow with Jaime and Joe:
Not every training day needs to be a burner. We love to suggest core/mobility flows on recovery days to restore and improve movement. Get ready to move your shoulders, hips and core with this video.
Equipment needed: light tension superband, towel or therapy band.
Let’s Roll with Joe Pt. 1
Calm the Nervous System
Foam Roll – Let’s Roll with Joe Pt. 1
Joe takes you through a simple breakdown of foam rolling for the upper and lower body. We recommend foam rolling for a few minutes prior to a workout to address tight areas that need a little more attention. Foam rolling is also a great addition to an evening on the couch to calm the nervous system. Not to mention it just feels good!
Let’s Roll with Joe Pt. 2
Calm the Nervous System
Foam Roll – Let’s Roll with Joe Pt. 2
Joe takes you through a simple breakdown of foam rolling for the upper and lower body. We recommend foam rolling for a few minutes prior to a workout to address tight areas that need a little more attention. Foam rolling is also a great addition to an evening on the couch to calm the nervous system. Not to mention it just feels good!
TRAINING PROGRAMS
The Dynamics Foundational Program – 3 Day Split
12 – Week Fitness Program
This is a 12-week program consisting of 3 levels: Level 1 Beginner, Level 2 Intermediate, and Level 3 Advanced.
It is your choice to decide the appropriate level to begin your journey with this program.
Who will benefit from this program? The foundational program is appropriate for beginners, intermediate and advanced participants through a progressive three-level program. Participants select their starting level based on experience, comfort level and current level of physical activity. Each level of the program last between 4 and 6 weeks. This program is about building a functional strength foundation.
What equipment is needed? You will need access to a full gym for this program.
What are the outcomes? The foundational program’s focus is to get you stronger, build muscle and improve your movement capability – just like it’s title, building a strong foundation!
Will exercise demonstrations be provided? Participants will have access to a full video library demonstrating all the exercises in the program. I addition, Dynamics staff is available to answer questions along the way.
How long will each workout last? Approximately 45-60 mins
How long does the program last? Do I have to start as a beginner? From start to finish, the program lasts from a minimum of 12 weeks to a maximum of 18 weeks. Each level is repeated for 4-6 weeks. You don’t have to start as a beginner. If you’re starting as intermediate or advanced as an appropriate fit, you will bypass the weeks of the preceding level.
The Dynamics Foundational Program – 2 Day Split
12 – Week Fitness Program
This is a 12-week program consisting of 3 levels: Level 1 Beginner, Level 2 Intermediate, and Level 3 Advanced.
It is your choice to decide the appropriate level to begin your journey with this program.
Who will benefit from this program? The foundational program is appropriate for beginners, intermediate and advanced participants through a progressive three-level program. Participants select their starting level based on experience, comfort level and current level of physical activity. Each level of the program last between 4 and 6 weeks. This program is about building a functional strength foundation.
What equipment is needed? You will need access to a full gym for this program.
What are the outcomes? The foundational program’s focus is to get you stronger, build muscle and improve your movement capability – just like it’s title, building a strong foundation!
Will exercise demonstrations be provided? Participants will have access to a full video library demonstrating all the exercises in the program. I addition, Dynamics staff is available to answer questions along the way.
How long will each workout last? Approximately 45-60 mins
How long does the program last? Do I have to start as a beginner? From start to finish, the program lasts from a minimum of 12 weeks to a maximum of 18 weeks. Each level is repeated for 4-6 weeks. You don’t have to start as a beginner. If you’re starting as intermediate or advanced as an appropriate fit, you will bypass the weeks of the preceding level.
The Dynamics Hybrid Program
8 – Week Fitness Program
This is an 8 week program consisting of 4 training days with an optional 5th day.
After completing each two week cycle you sill see a change in reps and sets.
Who will benefit from this program? Those looking to get stronger , build muscle, improve athleticism mobility.
What equipment is needed? You will need access to a gym set up. Equipment such as a barbell, dumbbell , cables/bands , pull up bar, bench. We can certainly help those with home gym setups accommodate.
What are the outcomes? Strength, hypertrophy, power, mobility.
Will exercise demonstrations be provided? Yes all exercises have video tutorials. You also have access to our Dynamics coaches anytime at Joe@dynamicsfitness.com.
How long will each workout last? Between 45-60 mins
How long does the program last? This is a 4 day per week 8 week program. You can definitely repeat this program for those interested in more gains!
Give It All You’ve Got
Always remember, your body can stand anything. It’s your mind that you have to convince. When you feel like quitting, know that you were born to achieve great things.
Come Workout with Us!
633 Forest Avenue
Portland, ME 04101
Call Us 207-807-7578
Parking off of Woodfords Street.
152 US Route 1 Unit 18
Scarborough, ME 04074
Call Us 207-303-9740
Just behind Lois’ Market.