Fearless Faith Fitness

Coach
Morgan Guajardo

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!

Features
3 sessions per week
Must use App app to view and log training
Program Training
Features
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Programming 3 days per week
3 days per week strength training that’s accessible and challenging for athletes of any level or background
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Sample Week
Week 1 of 4-week program
Sunday
Lower Body

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

Tuesday
Full Body

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

Thursday
Upper Body

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

Body Weight Blast!