Fearless Faith Fitness

Coach
Morgan Guajardo

This is a 12 week three days/week Full Body Functional Strength Training Program with an optional 4th day of conditioning. The 12 weeks include two different 6 week phases. Each phase will include your 6 basic movements of training: squat, push, pull, hinge, lunge,  and carry. Each day will only take you about 30-45 minutes total and includes a warm up and cool down. You will need a full global gym membership to complete this program.

This is a perfect program to anyone new to lifting weights to get your basics of lifting down or for any one who is coming back from not doing much for awhile. Either way it is sure to get you looking and feeling stronger!

Features
3 sessions per week
Must use App app to view and log training
Program Training
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Learn the foundations & get stronger
Learn the foundations of getting stronger as a beginner in the gym!
Features
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Get your workout delivered to you via the Train Heroic app. Included with prescribed reps, sets, rest times, & exercise videos to ensure your success!
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Sample Week
Week 1 of 12-week program
Monday
Full Body A

Warm Up

A

Complete 3 rounds of: Single Leg Step Downs x10/side Plank x20-30 seconds Banded Pull downs x20 Rest 1 minute between rounds

B

Back Squat

C

Seated Shoulder Press Machine

D1

DB Hip Thrust

D2

Lat Pulldown

E1

DB Bicep Curls

E2

Static Lunge

Cool Down

F

Please complete after session BEFORE leaving the gym! (VERY IMPORTANT) 1. Active cool down (5-10 minutes): Low intensity bike, row, or walk. 2. Soft tissue work/stretching (5-10 minutes): Stretching, foam rolling, etc. Light pressure, not painful! 3. Recovery breathing (3-5 minutes): Laying on back- head rested on ground, elevate legs on box/bench to above the heart level with knees slightly bent. See "Diaphramatic breathing" video below on how to do this correctly! -Inhale 4 counts -Hold 4 counts -Exhale 6-8 counts -Hold 4 counts (Repeat until time is up!) The goal of every cool down is to walk out of the gym with your heart rate the same as when you walked in- not elevated. **Can use the videos here for your stretching/soft tissue work or find others/do your own thing!

Tuesday
Recovery Cardio

Recovery Cardio

A

Spend 20-30 minutes doing some cardio. Choose either: sled, rower, stationary bike, cross trainer, or incline walk. Heart rate should stay between 140-155bpm. Make sure to breathe through your nose the entire time. (Nasal breathing).

Wednesday
Full Body B

Warm Up

A

Complete 3 times through: 1. Banded Good Mornings x15 2. Bird-Dog x15/side (Slow & controlled here! Just glide foot on the ground. Don't take it off the ground to get glutes activated) 3.Wall Angels x15 Rest 1 minute between rounds

B

Barbell Bench Press

C

Deadlift Trap Bar

D1

Single Arm DB Row

D2

Static Lateral Lunge

E1

Squat Press

E2

Farmers carry

Cool Down

F

Please complete after session BEFORE leaving the gym! (VERY IMPORTANT) 1. Active cool down (5-10 minutes): Low intensity bike, row, or walk. 2. Soft tissue work/stretching (5-10 minutes): Stretching, foam rolling, etc. Light pressure, not painful! 3. Recovery breathing (3-5 minutes): Laying on back- head rested on ground, elevate legs on box/bench to above the heart level with knees slightly bent. See "Diaphramatic breathing" video below on how to do this correctly! -Inhale 4 counts -Hold 4 counts -Exhale 6-8 counts -Hold 4 counts (Repeat until time is up!) The goal of every cool down is to walk out of the gym with your heart rate the same as when you walked in- not elevated. **Can use the videos here for your stretching/soft tissue work or find others/do your own thing!

Friday
Full Body C

Warm Up

A

Complete 3 rounds of: 1. Body weight Paused Squats x10 2. Deadbug x5/side 3. Inch Worm x 5 reps Rest 1 minute between sets

B

Leg Press

C

Seated Row

D1

Single Leg Hip Thrusts

D2

DB Strict Press

E1

Prone Machine Hamstring Curl

E2

Single Arm Carry

Cool Down

F

Please complete after session BEFORE leaving the gym! (VERY IMPORTANT) 1. Active cool down (5-10 minutes): Low intensity bike, row, or walk. 2. Soft tissue work/stretching (5-10 minutes): Stretching, foam rolling, etc. Light pressure, not painful! 3. Recovery breathing (3-5 minutes): Laying on back- head rested on ground, elevate legs on box/bench to above the heart level with knees slightly bent. -Inhale 4 counts -Hold 4 counts -Exhale 6-8 counts -Hold 4 counts (Repeat until time is up!) The goal of every cool down is to walk out of the gym with your heart rate the same as when you walked in- not elevated. **Can use the videos here for your stretching/soft tissue work or find others/do your own thing!

At Gym: Fitness Foundations