Fearless Faith Fitness
This is a 4 week (3 Full Body days/week) body weight program- perfect for when you are on vacation, business travel, or if you're just starting your fitness journey and don't have a gym or much equipment at home! You will progress on exercises every week to get stronger and fitter!
3 sessions per week
Must use App app to view and log training
Program Training
Movement Prep
A
2 rounds: 90/90 Hip Switches x20 total Squat to Stand x20 Low Runners Lunge x20 total
B1
Static Lateral Lunge
3 x 10
B2
Wall Sit
3 x 0:30
C1
Reverse Lunges
3 x 10
C2
3 Way Calf Raises
3 x 25
D1
Frog Pumps
3 x 15
D2
LLPT Plank
3 x 0:30
Cooldown
E
Hamstring stretch x 45 on each side Pigeon Stretch x 45 on each side
F
Diaphramatic Breathing
1 x 5:00
Movement Prep
A
2 rounds: Segmental Cat Cow x5 Lifts offs x10 (Keep head on the floor) Glute Bridge x15
B1
Step ups
3 x 10
B2
Diamond Push-Up
3 x 10
C1
Skaters
3 x 0:30
C2
Superman Lat Pulldown
3 x 10
D1
Dead Bug
3 x 20
D2
Side Plank
3 x 0:30
Cool Down
E
Couch Stretch x1 minute per side Camel Stretch x 1 minute
F
Diaphramatic Breathing
1 x 5:00
Movement Prep
A
2 rounds: Prone Swimmers x5 Thread the needle x10/side Prone Scorpions x10/side
B1
Y, T, W's
3 x 10
B2
Push-Up
3 x 10
C1
Superman Lift with Pause
3 x 15
C2
T Spine Roations
3 x 5
D1
Shoulder Taps
3 x 15
D2
Hollow Body Hold
3 x 0:30
Cool Down
E
Prone Chest Stretch x 1 minute/side Child's Pose x1 minute
F
Diaphramatic Breathing
1 x 5:00
