Fit by Frank Home body Blueprint
Fit by Frank
Strength & Conditioning, General Fitness, Functional FitnessThe Fit by Frank Home Body Blueprint (HBB) is a 9 week program that I've created based on 8 years of personal fitness training. The program is designed for the busy individual looking for improvement in strength, functionality, and appearance without ever leaving home. Broken into 3 phases with exercises and modifications that build off of each other, The HBB allows you time to learn each movement and see real improvement over the course of 9 weeks.
This program was written for the individual who wants to get in shape at home. The only mandatory equipment is dumbbells, and resistance bands. Use of suspension trainer and an adjustable bench are written and used in the program but are not mandatory. These workouts are quick but intense; each workout last between 45-50 minutes, and results are directly tied to the degree you challenge yourself! Results occur when skilled programming is met with an equal level of intensity.
A
Fit by Frank Warm Up
B
Dumbbell Goblet Squat
3 x 15
C
Flat DB Bench Press
3 x 15
D1
Dumbbell Reverse Lunge
3 x 10
D2
Suspension Inverted Row
3 x 15
D3
Standing Paloff press isometric hold
3 x 0:30
E
Lying DB Tricep Extension
3 x 15
A
Walk
1 x 30:00
A
Fit by Frank Warm Up
B
Dumbbell Romanian Deadlift
3 x 15
C
Single Arm Dumbbell Row
3 x 15
D1
Single leg glute bridge (floor)
3 x 10
D2
Push Up (FBF)
3 x 15
D3
Bodyweight Mountain Climber
3 x 20
E
Dumbbell Hammer Curls
3 x 15
A
Walk
1 x 30:00
A
Fit by Frank Warm Up
B
DB stationary Split Squat
3 x 12
C
Standing DB Shoulder Press
3 x 15
D1
Dumbbell Glute Bridge
3 x 15
D2
Half kneeling Resistance Band pulldown
3 x 15
D3
Plank + Side plank
3 x 0:25
E
Dumbbell Reverse Fly
3 x 15
Frank Arriola
My name is Frank Arriola and I am a Certified Strength & Conditioning Specialist, Certified Special Population Specialist with 8 years of experience in Newport Beach, CA. Strength training is the cornerstone of who I am, and its my mission to help others incorporate this into their life. Becoming strong and capable is the best thing one can do for longevity, resilience, & overall health.
Whether it's online programming, or in person coaching you will always get my best effort because that's the standard you deserve. In 9 weeks time, you'll not only feel and look better- but your hard work will pour over into the rest of your life!
Get Fit by Frank Home body Blueprint
Robert V
client of 6 years.
Verified Athlete"I would refer to Frank as a Master Sculptor. I came to him tired and overweight. He transformed by body in a short period of time. When those results kick in you start eating right and everything starts rolling the right direction. Thank you brother Frank"
Joel S
Client of 8 years
Verified Athlete"Still working out with Frank and I have increased my strength tremendously! Deadlift (trapbar) - 515lbs; Squat - 350lbs; Bench-press - 295lbs (working on 300!). All this coming from an over-the-hill 55 year old."
Natalia A
Client from 2020-2022, lost 87 lbs!
Verified Athlete"Thank you Frank for everything! Would highly recommend him to ANYONE who is ready for a change and wants someone behind them cheering them on & teaching them what to do & how to do it"
Steven C
Client from 2018-2021
Verified Athlete"I've been able to decrease my A1C from 9, which is very high to 5.5 in less than a year, build muscle that I've never had before and reduce fat. Still have a ways to go, but I know my progress would not be possible without Frank."
