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On Point Fat Loss

On Point Fitness Club

Coach
Nick Mathias

This manual is designed to provide everything you will need to be successful in the journey of fat loss, but there is one big giant condition that comes with it. YOU MUST COMMIT TO THE PROCESS. If you are unable to put your best foot forward and push through the hard days, it will not work. It will take time and effort to achieve your goals, but it absolutely can be accomplished using the program and information that is in this manual.

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Body Fat Loss
Decrease your overall BF% with our scientifically driven program design
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Everything you will need to succeed can be provided through the app.
Equipment
Required
Assault Bike // Barbell and Plates // Dumbbell and Kettlebells // Exercise Bands // Cable Machine
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Sample Week
Week 1 of 12-week program
Sunday
MetCon Lower

Prep

A

OPFC-Warmup

Warm up- Glute Bridge 2x10 Punch Crunch 2x10/10 Bird Dog 2x10/10 Shin Box 2x5/5 Mountain Climber 2x30

B1

Reverse Hyperextension

3 x 20

B2

Plank

3 x 1:00

B3

Step-Ups

3 x 15

C1

Goblet Squat

3 x 8

C2

Side Plank

3 x 0:30

D

Assault Bike

1 x 1.5

Tuesday
Strength 

Prep

A

OPFC-Warmup

Warm up- Glute Bridge 2x10 Punch Crunch 2x10/10 Bird Dog 2x10/10 Shin Box 2x5/5 Mountain Climber 2x30

B

Deadlift

2 x 5

C

Bench Press

2 x 5

D

Pull-Up

2 x 5

E1

Ab Wheel

2 x 5

E2

Russian KB Swing

2 x 20

Thursday
MetCon  Upper

Prep

A

OPFC-Warmup

Warm up- Glute Bridge 2x10 Punch Crunch 2x10/10 Bird Dog 2x10/10 Shin Box 2x5/5 Mountain Climber 2x30

B1

Tricep Pushdown

3 x 20

B2

Lat Pulldown

3 x 20

B3

Band Pull-Apart

3 x 15

C1

Push-Up

3 x 10

C2

Thoracic Extension on Foam Roller

3 x 0:20

C3

Bear Crawl

3 x 10

D1

Jump Rope

10 x 25

D2

Russian KB Swing

10 x 10

Coach
coach-avatar Nick Mathias

Nick was a multi-sport athlete in high school. He then went on to achieve a Bachelor of Science in Kinesiology from the University of Wisconsin – Milwaukee as well as a License of Massage Therapy from Herzing University. Nick has a great passion for sport and athletics which drive him to continue to educate himself and teach what he has learned to members of OPFC.

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Move Better. Live Better. Feel Better.

There is one place to get everything you need to loss fat AND build muscle in the process. On Point Fat Loss is the ticket.

Get On Point Fat Loss
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FAQs
What is the rest period during Jump Rope and Swings?
The rest periods can be found in the notes of the Jump Rope
The Proof
verified-athlete-avatar Jan T

Office Worker/Mom

Verified Athlete

"I began this program having never done an organized workout plan, and I lost over 3% BF"

On Point Fat Loss