Body Weight Warm up #4
3x 10 reps
Explosive split squats (stay in split)
Thigh tap push-ups
3 hollow rocks + 1 v-up
3 straddle reach throughs + 2 lateral lunges
Ring/TRX/ sheet / doorway rows
Single leg DL (5R/5L)
Skill
Movement standards
WOD
3 rounds of
50 mountain climbers
25 sit ups
25 KBS w/35 m/53
Warm up
Barbell complex #3
Deadlift/ Back squat/ Good morning/ Press from behind the neck/ Front squat/ Press from the front/ Thruster
Skill
Movements and how to modify
WOD
For time:
*1st choice barbell/ sandbag/ backpack/ odd object)
Pull ups 50
Thruster 50
HSPU 50
Deadlifts 50
Pistols 50
Ground to over head 50
When it comes to starting a new exercise program, many people feel overwhelmed—unsure of how to begin or afraid they can't keep up. The truth is, starting off small is not only more sustainable but also one of the most effective ways to build lifelong health, fitness, and longevity. Taking small, consistent actions can create momentum, build confidence, and lead to significant long-term benefits.
Coach Ray Traitz has seen firsthand how starting small has transformed the lives of his clients and continues to apply this philosophy to his own life as he overcomes personal adversity. Whether it’s encouraging a client to start with just five minutes of walking a day or adding a single healthy meal, Coach Ray emphasizes small wins that add up to big victories over time.
Sustainability: Dr. Hill emphasizes that small changes are more likely to be maintained, which is crucial for long-term health improvements.
Metabolic Health: His research shows that small increases in daily activity can lead to improved metabolic function and better weight control.
Behavior Reinforcement: Starting small fosters positive reinforcement, creating a cycle where success leads to more effort and better habits.
Habit Formation: Dr. McGonigal highlights that small steps are essential for rewiring the brain, making new habits stick.
Stress Reduction: Starting small prevents the stress and burnout that often come with trying to do too much too fast.
Motivation Boost: Small accomplishments build motivation and self-efficacy, making people more likely to stick with an exercise program.
Tiny Habits Method: Dr. Fogg’s research demonstrates that tiny behaviors—like a 2-minute walk—can become lasting routines when paired with existing habits.
Positive Emotional Reinforcement: Immediate positive feelings from small actions increase consistency.
Compound Effect: Small daily efforts compound over time, leading to massive improvements in physical and mental health.
Participants who lost significant weight and maintained it long-term reported starting with small changes, such as short daily walks and gradual dietary adjustments. These small steps led to sustained weight loss and better cardiovascular health over years.
In a clinical study, people who committed to "tiny habits" like 1-minute exercises were more successful in adopting regular exercise routines than those who tried to do larger workouts from the start. These participants also reported greater life satisfaction and reduced stress.
Her research found that people who started with as little as 5 minutes of daily movement reported reduced depression and anxiety within weeks, leading to longer life expectancy markers like reduced inflammation and improved heart rate variability.
Coach Ray Traitz has worked with clients from all walks of life, including beginners, seniors, and individuals recovering from injuries. Through his experiences, he has learned that progress doesn't have to start big to be meaningful.
Whether it’s helping a client commit to 10 squats a day or encouraging daily stretching for 3 minutes, Ray knows that small, consistent actions lead to greater strength, confidence, and health over time.
Ray himself continues to practice this mindset in his own life, especially when facing challenges like stress, life changes, or physical setbacks—choosing to take one small step forward every day.
Personalized Approach: Ray customizes plans to each client's starting point, making fitness accessible and enjoyable.
Sustainable Habits: He focuses on building habits that stick, rather than extreme programs that lead to burnout.
Support and Accountability: With Ray’s coaching, clients receive constant encouragement and realistic goal-setting, ensuring they stay on track.
Starting small isn’t just for beginners—it’s a smart, science-backed strategy for anyone who wants to maintain health, fitness, and longevity for life. By focusing on what can be done **today—no matter how small—**you set the foundation for lasting change.
If you're ready to take that first small step toward a healthier, longer life, Coach Ray Traitz can guide you every step of the way. Whether it's starting a walking program, simple strength exercises, or better daily habits, Ray will meet you where you are and help you grow stronger and healthier over time.
Email: amrapfitness@hotmail.com
Specialties: Health, Fitness, Nutrition, Strength Coaching
Take the first step today—and make it count!
Warm Up
Combo Activation #8
3 rounds 10 reps
Lateral band walks (band on ankles)
Lateral plank walk (light band on wrists)
Wood chops or KBS (all 3 directions)
V-up (Right/ Left)
Ring /door way/ band rows
Complex- In straddle/ later lunge r/l inch worm + 2 push ups
Skill
Movements and how to modify
WOD
5x
20:40
-Double unders
-Mountain climbers
-Burpees
-Double unders
