{"product_id":"sfg-body-10-exercise-workout-pack-free-card-technique-guide","title":"SFG Body: 10-Exercise Workout Pack — Free Card + Technique Guide","description":"\u003ch2\u003e10 moves. One circuit. A plan you can print.\u003c\/h2\u003e\n\u003cp\u003eA kettlebell, bodyweight, and stability-ball session with a one-page workout card and a six-page technique guide to help you prepare, choose your options, and follow the exercise order.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eFree customer pack: two printable PDFs in one ZIP. No paid purchase required. Nothing is shipped.\u003c\/strong\u003e\u003c\/p\u003e\n\u003ch3\u003eWhat's inside\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eOne-page workout card:\u003c\/strong\u003e the movement order, work\/rest format, repetition options, equipment, and reminders.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eSix-page technique guide:\u003c\/strong\u003e equipment checks, warm-up guidance, movement cues, lower-impact choices, stop rules, and five fillable note fields.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eStart-here instructions:\u003c\/strong\u003e read the guide first, then keep the card nearby.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eThe circuit\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003e45 seconds of work. 60 seconds of rest between exercises.\u003c\/strong\u003e One circuit is 16 minutes 30 seconds, excluding warm-up and cool-down. Take longer rests whenever needed. The repetition option has no fixed completion time.\u003c\/p\u003e\n\u003col\u003e\n\u003cli\u003eGoblet squat\u003c\/li\u003e\n\u003cli\u003eJump squat\u003c\/li\u003e\n\u003cli\u003eKneeling woodchop\u003c\/li\u003e\n\u003cli\u003eExplosive Bulgarian split squat\u003c\/li\u003e\n\u003cli\u003eMountain climbers\u003c\/li\u003e\n\u003cli\u003eStability-ball knee tuck\u003c\/li\u003e\n\u003cli\u003eHalo around the head\u003c\/li\u003e\n\u003cli\u003eHalo around the waist\u003c\/li\u003e\n\u003cli\u003eSide lunge\u003c\/li\u003e\n\u003cli\u003eBurpee\u003c\/li\u003e\n\u003c\/ol\u003e\n\u003cp\u003eFor woodchops and split squats, both sides share the 45-second interval; reset deliberately around halfway. For halos, change direction around halfway after finishing a circle. Alternate side lunges and mountain climbers. Read the full guide before starting.\u003c\/p\u003e\n\u003ch3\u003eChoose your version before the timer starts\u003c\/h3\u003e\n\u003cp\u003eThis session is for adults already familiar with these movements and includes advanced jumping and balance demands. The guide includes lower-impact options such as a squat-to-calf raise, a supported split squat, and a step-back burpee. Learn unfamiliar movements with qualified instruction before adding the timer.\u003c\/p\u003e\n\u003cp\u003eEquipment: a light kettlebell, kneeling mat, secure rear-foot support, suitable stability ball, and clear non-slip space. Keep the bell away from the ball and landing area. Jumps and burpees use no kettlebell. Warm up gradually for 5–10 minutes and leave time for a gradual cool-down.\u003c\/p\u003e\n\u003ch3\u003eHow to get and use your pack\u003c\/h3\u003e\n\u003cp\u003eComplete the $0 checkout to request your download. The download link is delivered by email. Open the ZIP to access the two PDFs and start-here instructions. Print on US Letter paper or use a PDF reader. A form-capable PDF reader is needed to save the guide's note fields.\u003c\/p\u003e\n\u003cp\u003eMarketing emails are optional and are not required to receive this pack. A download request is not newsletter consent. Need help with your download? \u003ca href=\"\/pages\/contact\"\u003eContact Safety for Generations.\u003c\/a\u003e\u003c\/p\u003e\n\u003ch3\u003eOptional next step: Move for Everyday Life\u003c\/h3\u003e\n\u003cp\u003eThe \u003cstrong\u003eBody workbook · $19 USD\u003c\/strong\u003e adds written movement cues, planning pages, and session reviews to help you build a repeatable movement plan.\u003c\/p\u003e\n\u003cp\u003e\u003ca href=\"https:\/\/safetyforgenerations-com.myshopify.com\/products\/sfg-body-move-for-everyday-life\"\u003eExplore the Body workbook\u003c\/a\u003e\u003c\/p\u003e\n\u003cp\u003eYou can use the free workout pack on its own.\u003c\/p\u003e\n\u003ch3\u003eExercise note\u003c\/h3\u003e\n\u003cp\u003eGeneral exercise education, not rehabilitation or personal injury clearance. This session will not suit every person or every back. If you have pain, an injury, or restrictions, get advice on suitable choices before trying it. Stop for sharp or worsening pain, dizziness, or loss of control. Read the full stop rules in the guide.\u003c\/p\u003e","brand":"Safety for Generations","offers":[{"title":"Default Title","offer_id":67800694128839,"sku":"SFG-BODY-FREE-CIRCUIT-ZIP-V1","price":0.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0767\/2011\/1815\/files\/sfg-body-free-workout-card-preview.png?v=1790796446","url":"https:\/\/safetyforgenerations-com.myshopify.com\/products\/sfg-body-10-exercise-workout-pack-free-card-technique-guide","provider":"Safety for Generations","version":"1.0","type":"link"}