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. Trap Smash x 1 min/side 2. Squat to Stand x 10 3. Bird dog hold x 20-30 sec/side 4. Band Pull-Apart With External Rotation x 10 5. Single Leg Glute Bridge x 10/side
B
Broad Jumps
3 x 4
C
DB Deadlift
D
Leaning Bulgarian Split Squat
E
DB Hip Thrust 1-1/4 Rep
F
High Incline shoulder press
G
Bent Over DB Row
H
Hip Plank Leg Lifts
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. Pec Smash x 1 min/side 2. Thread the needle x 5/side 3. Hip Airplane x 5/side 4. Side plank x 20-30 secs 5. T-spine ext x 30 seconds
B
Plyo Push Up
C
DB Floor Press
D
DB Defict Reverse Lunge
E
Single Arm Banded Lat Pull-Downs
F
Strict DB lateral raises
G
Heel Elevated Goblet Squat
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
Warm Up
A
2 rounds of: 1. Quad Smash x 1 min/side 2. Banded Slow 1-1/4 Squat x10 reps 3. T-spine rotations x 5/side 4. Half kneeling Windmill x 5 /side 5. Hip Mobilization x 10 reps each direction
B
Power Land Box Jump
C
Goblet 1-1/4 Squat
D
DB RDL 1-1/4 Reps
E
Standing DB Press
F
Dual Kettlebell Front Rack Step Up
G
Banded Face Pulls
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).
