Fearless Faith Fitness
This program was designed for the busy mom who can commit to 25 minutes, 3 days per week. This workout can be done at home or in the gym with just Dumbbells. It is a simple but effective way to build muscle. I tell you how to progress every week so that you know exactly what you need to do to see results.
Phases: 2
Length of each phase: 6 weeks
Frequency: 3 days/week
Duration: 25 minutes
Program Difficulty: Beginner/Intermediate
Equipment needed: Dumbbells
Features3 sessions per week
Must use App app to view and log training
Program Training
Warm Up
A
1 round: 1. Glute Bridges x15-20 reps 2. Hip Airplanes x5/side
B
DB Hip Thrusts
C
DB RDL
Cool Down
D
1. 2x30 seconds/side of each movement: -Figure 4 Stretch -Hamstring Stretch 2. Recovery breathing 3-5 minutes. Preferably laying on back, head resting on ground, elevate legs on box/bench, to above heart level with knees slightly bent. Focus on bringing heart rate down with your breathing: 4 second inhale, 3 second hold at the top of your breath, 8 second exhale. The goal of every cool down is to end your workout with your heart rate the same as when you started (not elevated).
Warm Up
A
1 round of: 1. Shoulder CARs x 3 GOOD reps/side 2. Scap Push Ups x 10 reps
B
Incline Bench at Home
C1
Strict DB lateral raises
C2
DB Skull Crushers
Cool Down
D
1. 2x30 seconds/side of each movement: -Tricep Stretch -Prone Chest Stretch 2. Recovery breathing 3-5 minutes. Preferably laying on back, head resting on ground, elevate legs on box/bench, to above heart level with knees slightly bent. Focus on bringing heart rate down with your breathing: 4 second inhale, 3 second hold at the top of your breath, 8 second exhale. The goal of every cool down is to end your workout with your heart rate the same as when you started (not elevated).
Warm Up
A
1 round: 1. Kneeling Hip CARs x 5/side 2. Prone YTWs x 5 reps/position
B
Bent Over DB Row
C
Heel Elevated Goblet Squat
Cool Down
D
1. 2x30 seconds/side of each movement: -Quad Stretch -Calf Stretch -Child's Pose 2. Recovery breathing 3-5 minutes. Preferably laying on back, head resting on ground, elevate legs on box/bench, to above heart level with knees slightly bent. Focus on bringing heart rate down with your breathing: 4 second inhale, 3 second hold at the top of your breath, 8 second exhale. 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).
