Fearless Faith Fitness
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 set of dumbbells and resistance bands to complete this program at home.
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!
Features3 sessions per week
Must use App app to view and log training
Program Training
Warm Up
A
Complete 3 rounds of: Single Leg Step Downs x10/side (Use a thick book or two if you don't have a block or step) Plank x20-30 seconds Banded Pull downs x20 Rest 1 minute between rounds
B
DB Squat
C
DB Seated Shoulder Press
D1
DB Hip Thrust
D2
Banded Lat Pull Down
E1
DB Bicep Curls
E2
Static Lunge
Cool Down
F
Please complete after session BEFORE leaving your workout! (VERY IMPORTANT) 1. Soft tissue work/stretching (10 minutes): Stretching, foam rolling, etc. Light pressure, not painful! 2. 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 leave 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!
Recovery Cardio
A
Spend 20-30 minutes doing some cardio. Heart rate should stay between 125-145bpm. Make sure to breathe through your nose the entire time. (Nasal breathing).
Warm Up
A
Complete 3 times through: 1. Banded Good Mornings x15 2. Bird-Dog x10/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
DB Bench Press
C
DB Deadlift
D1
Single Arm DB Row
D2
Static Lateral Lunge
E1
Squat Press
E2
Farmers carry
Cool Down
F
Please complete after session BEFORE leaving your workout! (VERY IMPORTANT) 1. Soft tissue work/stretching (5-10 minutes): Stretching, foam rolling, etc. Light pressure, not painful! 2. 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 leave 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!
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
Step Up (Goblet)
C
Seated Banded Row
D1
Single Leg Hip Thrusts
D2
DB Strict Press
E1
DB Hamstring Curls
E2
Single Arm Carry
Cool Down
F
Please complete after session BEFORE leaving your workout! (VERY IMPORTANT) 1. Soft tissue work/stretching (5-10 minutes): Stretching, foam rolling, etc. Light pressure, not painful! 2. 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 your workout 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!
