Fearless Faith Fitness
This is a full body program that can be done in a gym or at home with minimal equipment. There are 4 phases to this program. Each phase is 4 weeks long. This program is great if you are an intermediate lifter and want to build muscle and strength in 45 minutes per day, 3 days per week. It is recommended to complete phases in order.
Phases: 3
Length of each phase: 4 weeks
Frequency: 3 days/week
Duration: 45-60 minutes
Program Difficulty: Intermediate
Equipment needed: Resistance bands, dumbbells, bench, foam roller
Features1 sessions per week
Must use App app to view and log training
Program Training
Warm Up
A
2 rounds of: 1. Foam Roll Lats x 1 min/side 2. Bird Dog x 10 total reps 3. Band Straight Arm Pull Downs x15 reps 4. Prone Scorpion x 10 reps 5. Glute Bridges x 20 reps
B
Broad Jumps
3 x 4
C
DB Deadlift
D
DB Hip Thrust
E
Incline Bench at Home
F
Leaning Bulgarian Split Squat
G
Single Arm Lat Row
H
Plank
Cool Down
I
1) 2-3 minutes walk/slow bike/slow row to bring heart rate down 2) Then Decompression - 2 x 30 seconds of each movement: -Kneeling spine wave -Bretzel stretch with 5 deep breaths each side 3) Recovery breathing 3-5 minutes. Preferably laying on back, head resting on ground, elevate legs on a box/bench to above heart level with knees slightly bent. Focus on bringing heart rate down. -4 seconds inhale -3 seconds hold at the top of your breath -6-8 seconds exhale -Repeat for 3-5 minutes The goal of every cooldown is to walk out of the gym with your heart rate the same as when you walked in (not elevated).
Warm Up
A
2 rounds of: 1. Foam Roll Chest x 1 minute/side 2. Half Kneeling Bottom Up KB Press x 5/side (go light!) 3. Glute Bridge Hold x 30 seconds 4. Legs Deadbug x 10 reps
B
Plyo Push Up
C
DB Floor Press
D
DB Reverse Lunge
E
Half-Kneeling DB Shoulder Press
F
Single Leg Glute Bridge
G
Wall Angel
H
Suitcase Carry
Cool down
I
1) 2-3 minutes walk/slow bike/slow row to bring heart rate down 2) Then Decompression - 2 x 30 seconds of each movement: - Child's Pose with Shoulder Flexion -90/90 Hip Stretch 3) Recovery breathing 3-5 minutes. Preferably laying on back, head resting on ground, elevate legs on a box/bench to above heart level with knees slightly bent. Focus on bringing heart rate down. -4 seconds inhale -3 seconds hold at the top of your breath -6-8 seconds exhale -Repeat for 3-5 minutes The goal of every cooldown is to walk out of the gym with your heart rate the same as when you walked in (not elevated).
Warm Up
A
2 rounds of: 1. Deep squat hold x 1 min 2. Shoulder Dislocates x 10 3. Single Leg Step Downs x 10/side 4. T-spine rotations x 5/side 5. Foam Roll Quads x 1 min
B
Max Effort Vertical Jump
C
DB Squat
D
DB RDL
E
DB Seated Shoulder Press
F
Weighted Step Ups
G
Stright Arm Band Pull Downs
H
Tall Kneeling DB Low to High Chop
Circuit
I
1) 2-3 minutes walk/slow bike/slow row to bring heart rate down 2) Then Decompression - 2 x 30 seconds of each movement: - Lat Stretch - Glute Smash 3) Recovery breathing 3-5 minutes. Preferably laying on back, head resting on ground, elevate legs on a box/bench to above heart level with knees slightly bent. Focus on bringing heart rate down. -4 seconds inhale -3 seconds hold at the top of your breath -6-8 seconds exhale -Repeat for 3-5 minutes The goal of every cooldown is to walk out of the gym with your heart rate the same as when you walked in (not elevated).
