15 min Home Workout Video – Day 1: Conditioning and Stretching (Virtual Home Training)3 min to read

By Steve Pawlyk

Updated March 26, 2020

It’s time to take our virtual home training to the next level.

Don’t let the coronavirus and quarantines stop you from reaching your fitness goals. Keep up with the training and keep striving to be a better you. To make each workout easier and more enjoyable, we’ve established a step-by-step guide complete with workout music which were created by well-established personal trainer/fitness coach, Jason Mason – ATC, CSCS.

Let’s dive in!

The first of our four releases will focus on conditioning and stretching. It begins with warm up exercises to get the blood flowing then takes you through a series of full body (body weight based) strengthening exercises and concludes with a cool down stretch. This circuit will be great for our flyers to gain stability and flexibility.

Download the workout for offline use



  1. Candle Stick Get ups w/ Tuck Jumps
  2. Hand Stand Hold
  3. Lunges – Shoulders Open
  4. Push Ups – To Floor (with Scapular Retraction)
  5. Bicycles – Abs


  1. Skaters
  2. Plank to Tricep Extension
  3. Squat Hop in and out
  4. Pike Sit Ups
  5. Perfect Set Jumps – (open Shoulders)


  1. Straddle
  2. Left Split
  3. Right Split
  4. Pike
  5. Butterfly Stretch
  6. Downward Dog
  7. Left Calve Stretch
  8. Right Calve Stretch
  9. Left Quad Stretch
  10. Right Quad Stretch
  11. Left Arm Across Body
  12. Right Arm Across Body
  13. Left arm up and over – Tricep Stretch
  14. Right Arm up and over – Tricep Stretch

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