Fearless Faith Fitness
This program was designed for the busy mom who can only 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
Features
4 sessions per week
Must use App app to view and log training
Program Training
Warm Up
A
1 round: 1. Single Leg Glute Bridges x10-15 reps/side 2. 90/90 hip switches x 10 reps
B
DB Glute Bridge
C
Reverse Lunges
D
DB Hamstring Curls
E
Hollow Body Hold
Cool Down
F
1. 2x30 seconds/side of each movement: -Glute 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.
Warm Up
A
1 round: 1. Scapular CARs x 5/direction 2. Scorpions x 10 reps
B
DB Chest Fly
C
Single Arm DB Row
D
DB Front Raise
E
Side Plank
Cool Down
F
1. 2x30 seconds/side of each movement: -Child's Pose - Prone Pec 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.
Warm Up
A
1 Round: 1. Cat Cows x 10 reps 2. Deadbug Hold x 30 sec
B
Flat Dumbbell Press
C
Front Heel Elevated Split Squat
D
Standing Calf Raises
E
LLPT Plank
Cool Down
F
1. Then decompression: 2x30 seconds/side of each movement: -Kneeling Hip Flexor/Quad Stretch -Standing Wall Calf 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.
