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
Features3 sessions per week
Must use App app to view and log training
Program Training
Warm Up
A
Complete 2 rounds: 1. Single Leg Plank x 20 seconds/side 2. 1/2 Kneeling Band Row x 10 3. Single Leg Hip Thrusts x10 4. Foam Roll Hamstrings x 1 min/side 5. Prone Scorpions x 10
B
Broad Jumps
3 x 4
C
DB Deadlift
D
Leaning Bulgarian Split Squat
E
Single Leg Hip Thrusts
F
Incline DB Bench Press
G
Chest-supported DB Row (Rear Delts)
H
High 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. -6 seconds inhale -4 seconds hold at the top of your breath -8-10 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. Delt Smash x 1 min/side 2. Band Pull Aparts x 15 3. Assisted Squat Hold x 1 min 4. Legs Deadbug x 10 reps 5. Glute Bridge Hold x 30 seconds
B
Plyo Push Up
C
DB Floor Press
D
DB Reverse Lunge
E
Half-Kneeling DB Shoulder Press
F
Heel Elevated Goblet Squat
G
Chest Supported Dumbbell Rear Delt Flyes
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. Foam Roll Calves x 1 minute/side 2. Y, Y W's x 10 each position 3. KB Weight Shift x 5 reps with 5 second pause 4. Straight Arm Pull Down x 10 5.Copenhagen Plank x 20-30 sec/side
B
Power Land Box Jump
C
DB Front Squat
D
DB B-Stance RDLs
E
DB Y Raise
F
Dual Kettlebell Front Rack Step Up
G
Kneeling Banded Straight Arm Lat Pulldowns
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).
