- Clayton and Bridget introduce the five-exercise challenge and discuss its purpose.

- How to think strategically about exercise selection for longevity and interest.

- The impact of sports background and individual health on movement choices.

- Stories about pool workouts, vacation fitness, and programming for teens.

- Discussion on exercise programming: the value of movement patterns, stimulus, and program adaptation.

- Advice for listeners on developing “strength and conditioning IQ” for better results both in and out of the gym.

- Encouragement for listeners to try the challenge and share their own top five exercises.