Darrell Michnowicz's "Raw Dynamics: Builder" Online Video Workouts on Cody

Raw Dynamics: Builder

Part of the Raw Dynamics Bundle

What you get

  • Free 7 Day Trial
  • iPhone & Android Access
  • Download For Offline Use

About the coach

Darrell is a Los Angeles-based movement coach with a specialty in calisthenics and body weight training. After constantly battling injuries from bodybuilding and soccer, he looked to calisthenics and body weight fitness as a low impact alternative...

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Introduction

5 videos
2 hr 10 min
Difficulty & Intensity Guide
Difficulty—Intermediate—Outlined Copy Created with Sketch.
Intermediate
Intensity 4 Copy Created with Sketch.
Intensity 4

Work hard so that you can play hard!

This month-long bodyweight program is the second of the Raw Dynamics series. Using the same effective and challenging interval-style format from Foundations, we build upon the movements and techniques with more dynamic exercises, complex transitions, and functional sequences.

We utilize the same fun yet challenging interval-style format from Foundations, but inject complexity such as more dynamic movements and transitions, and longer holds. All of the workouts are full-body, and mirroring Foundations’ format, each continues to specialize in a specific discipline such as push strength, lower body power, and core control so you can amplify everything you developed in the first series.

Although the classes are only 20 minutes, they will redefine your endurance, strength, and coordination. We keep with our structured two-minutes-on, one-minute-rest format so you get the absolute most out of each class, deepen your strength, and feel more capable than you ever have before.

What you get

  • Lifetime Access
  • Satisfaction Guarantee
  • iPhone & Android Access

About the coach

Darrell is a Los Angeles-based movement coach with a specialty in calisthenics and body weight training. After constantly battling injuries from bodybuilding and soccer, he looked to calisthenics and body weight fitness as a low impact alternative...

View Profile

Workouts

  • Movegrid
    Play
    12:26
    Difficulty—Intermediate—Outlined Copy Created with Sketch. Intermediate
    This is a 10-minute preview of "Day 2" of Darrell Michnowicz's Raw Dynamics: Builder.
  • Movegrid
    Play
    0:39

    How To Approach This Plan

    Difficulty—Intermediate—Outlined Copy Created with Sketch. Intermediate
  • Movegrid
    Play
    3:41

    Warm-up Upper Body

    Difficulty—Intermediate—Outlined Copy Created with Sketch. Intermediate
    If you did Foundations, you'll recognize this warm-up class!
  • Movegrid
    Play
    3:33

    Warm-up Lower Body

    Difficulty—Intermediate—Outlined Copy Created with Sketch. Intermediate
    Remember that for best results, repeat this sequence 2-3 times. You'll thank me later!
  • Movegrid
    Play
    24:29

    Day 1: Push Power

    Difficulty—Intermediate—Outlined Copy Created with Sketch. Intermediate
    Here we go, guys! If you're coming in from Foundations, you know the drill: get ready for these movements by first taking the Warm-Up Upper class.
  • Movegrid
    Play
    24:58

    Day 2: Lower Control

    Difficulty—Intermediate—Outlined Copy Created with Sketch. Intermediate
    Alright guys, ready for day 2? Let's get after it!
  • Movegrid
    Play
    0:13

    Day 3: Rest Day

    Difficulty—Intermediate—Outlined Copy Created with Sketch. Intermediate
    Today is a rest day!
  • Movegrid
    Play
    24:19

    Day 4: Core Strength

    Difficulty—Intermediate—Outlined Copy Created with Sketch. Intermediate
    Hope you enjoyed your rest day! Today we're getting right back at it by working your core. Get ready!
  • Movegrid
    Play
    24:27

    Day 5: Push Strength

    Difficulty—Intermediate—Outlined Copy Created with Sketch. Intermediate
    I love the moves in this class. Hope you do, too!
  • Movegrid
    Play
    24:35

    Day 6: Lower Power

    Difficulty—Intermediate—Outlined Copy Created with Sketch. Intermediate
    You're crushing it this week!
  • Movegrid
    Play
    0:13

    Day 7: Rest Day

    Difficulty—Intermediate—Outlined Copy Created with Sketch. Intermediate
    Today is a rest day!
  • Movegrid
    Play
    24:29

    Day 8: Push Power

    Difficulty—Intermediate—Outlined Copy Created with Sketch. Intermediate
    Nice work! Are you ready to hit this workout again??
  • Movegrid
    Play
    24:58

    Day 9: Lower Control

    Difficulty—Intermediate—Outlined Copy Created with Sketch. Intermediate
    How are you feeling after your first week in the Builder? Remember you can raise or lower the intensity depending on how you feel. You're doing great!
  • Movegrid
    Play
    0:13

    Day 10: Rest Day

    Difficulty—Intermediate—Outlined Copy Created with Sketch. Intermediate
    Today is a rest day!
  • Movegrid
    Play
    24:19

    Day 11: Core Strength

    Difficulty—Intermediate—Outlined Copy Created with Sketch. Intermediate
    These workouts are tough, but you’ve got this.
  • Movegrid
    Play
    24:27

    Day 12: Push Strength

    Difficulty—Intermediate—Outlined Copy Created with Sketch. Intermediate
    Remember to do the warm-up video before this! There's a lot of wrist work in here, so be sure your body is ready!
  • Movegrid
    Play
    24:35

    Day 13: Lower Power

    Difficulty—Intermediate—Outlined Copy Created with Sketch. Intermediate
    I find lower body moves super challenging, but love them for that reason. Which moves do you like the most?
  • Movegrid
    Play
    0:13

    Day 14: Rest Day

    Difficulty—Intermediate—Outlined Copy Created with Sketch. Intermediate
    If you're looking for an extra challenge now that we're over half way through the series, skip the occasional rest day and...
  • Movegrid
    Play
    24:29

    Day 15: Push Power

    Difficulty—Intermediate—Outlined Copy Created with Sketch. Intermediate
    Day 15! This means we're half way through — you're crushing it. Keep it up!
  • Movegrid
    Play
    24:58

    Day 16: Lower Control

    Difficulty—Intermediate—Outlined Copy Created with Sketch. Intermediate
    These moves are super functional. Think about how many times a day you squat and lunge! These classes are helping you move better so you can live better. Remember why you'r...
  • Movegrid
    Play
    0:13

    Day 17: Rest Day

    Difficulty—Intermediate—Outlined Copy Created with Sketch. Intermediate
    If you're looking for an extra challenge now that we're over half way through the series, skip the occasional rest day and...
  • Movegrid
    Play
    24:19

    Day 18: Core Strength

    Difficulty—Intermediate—Outlined Copy Created with Sketch. Intermediate
    Ready to feel the burn??
  • Movegrid
    Play
    24:27

    Day 19: Push Strength

    Difficulty—Intermediate—Outlined Copy Created with Sketch. Intermediate
    Almost done with week 3... great job! Keep going!
  • Movegrid
    Play
    24:35

    Day 20: Lower Power

    Difficulty—Intermediate—Outlined Copy Created with Sketch. Intermediate
    Let's crush this workout!
  • Movegrid
    Play
    0:13

    Day 21: Rest Day

    Difficulty—Intermediate—Outlined Copy Created with Sketch. Intermediate
    Use today as a rest day, or keep mixing it up!
  • Movegrid
    Play
    24:29

    Day 22: Push Power

    Difficulty—Intermediate—Outlined Copy Created with Sketch. Intermediate
    How has your body adapted to the moves? Practice and repetition makes things easier. Awesome job!
  • Movegrid
    Play
    24:58

    Day 23: Lower Control

    Difficulty—Intermediate—Outlined Copy Created with Sketch. Intermediate
    Let's get after it today!
  • Movegrid
    Play
    0:13

    Day 24: Rest Day

    Difficulty—Intermediate—Outlined Copy Created with Sketch. Intermediate
    Use today as a rest day, or keep mixing it up!
  • Movegrid
    Play
    24:19

    Day 25: Core Strength

    Difficulty—Intermediate—Outlined Copy Created with Sketch. Intermediate
    This is our final core workout... let's do this!
  • Movegrid
    Play
    24:27

    Day 26: Push Strength

    Difficulty—Intermediate—Outlined Copy Created with Sketch. Intermediate
    Nice! Keep it up!
  • Movegrid
    Play
    24:35

    Day 27: Lower Power

    Difficulty—Intermediate—Outlined Copy Created with Sketch. Intermediate
    It's amazing how much your body adapts over the course of a month. How has your fitness changed? Great work!
  • Movegrid
    Play
    0:13

    Day 28: Rest Day

    Difficulty—Intermediate—Outlined Copy Created with Sketch. Intermediate
    Use today as a rest day, or keep mixing it up!
  • Movegrid
    Play
    24:58

    Day 30: Lower Control

    Difficulty—Intermediate—Outlined Copy Created with Sketch. Intermediate
    Amazing work! You've crushed this series! I hope you have had fun moving and challenging yourself in new ways. But the fun doesn't stop here!