SFG Body: 10-Exercise Workout Pack — Free Card + Technique Guide
SFG Body: 10-Exercise Workout Pack — Free Card + Technique Guide
10 moves. One circuit. A plan you can print.
A 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.
Free customer pack: two printable PDFs in one ZIP. No paid purchase required. Nothing is shipped.
What's inside
- One-page workout card: the movement order, work/rest format, repetition options, equipment, and reminders.
- Six-page technique guide: equipment checks, warm-up guidance, movement cues, lower-impact choices, stop rules, and five fillable note fields.
- Start-here instructions: read the guide first, then keep the card nearby.
The circuit
45 seconds of work. 60 seconds of rest between exercises. 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.
- Goblet squat
- Jump squat
- Kneeling woodchop
- Explosive Bulgarian split squat
- Mountain climbers
- Stability-ball knee tuck
- Halo around the head
- Halo around the waist
- Side lunge
- Burpee
For 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.
Choose your version before the timer starts
This 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.
Equipment: 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.
How to get and use your pack
Complete 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.
Marketing emails are optional and are not required to receive this pack. A download request is not newsletter consent. Need help with your download? Contact Safety for Generations.
Optional next step: Move for Everyday Life
The Body workbook · $19 USD adds written movement cues, planning pages, and session reviews to help you build a repeatable movement plan.
You can use the free workout pack on its own.
Exercise note
General 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.