Functional Total Body : Gym addition

Pay fitness

Coach
Stephanie Pay

Transform your body and mind with this 4-week Total Body Functional Fitness Program. Designed to improve strength, flexibility, and endurance, this program uses real-world movements to help you build a stronger, more capable body for everything from daily tasks to intense physical activities.

What you get :

Full-body workouts : Every workout is designed to target all major muscle groups, boosting strength, endurance , and fat burn .

Flexible: Follow along at your own pace with clear, step-by-step instructions - work out whine it fits your life.

Gym equipment needed : Barbells , Cables, Dumbbells , Bands , Med balls .

No Guesswork : Enjoy a structured, easy-to-follow plan that takes the stress out of planning your workouts.

$35
Get Functional Total Body : Gym addition
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Build Strength and Move Better
This program is designed to improve your strength, mobility, and endurance through functional exercises that mimic real-life movements. In just 4 weeks, you’ll build a more balanced, capable body, reduce the risk of injury, and increase overall fitness. Perfect for all fitness levels, it’s a time-efficient way to boost your performance and build a sustainable routine that lasts.
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 5 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
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through app.
Equipment
Required
Barbells / Med balls /Dumbbells /Cable machines/ Bands.
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Sample Week
Week 1 of 4-week program
Monday
Week 1 Day 2

A1

SP Cat Cow

2 x 10

A2

SP Down Dog Pedal

2 x 10

A3

SP Worlds greatest stretch

2 x 10

A4

SP Thorastic Spin Twist

2 x 10

A5

SP Crawl Outs

2 x 8

A6

SP Squat to Stand

2 x 10

B1

SP Barbell Back Squats

3 x 10

B2

Split Squat

3 x 10

C1

SP Barbell Bent Over Row

3 x 10

C2

SP Push ups

3 x 10

D1

SP Cable Tricep Pushdown

3 x 10

D2

SP Cable Bicep Curls

3 x 10

E1

SP Db Side Bends

3 x 10

E2

SP Plank Walks

3 x 20

F1

SP Quad Stretch

1 x 1:00

F2

SP Tricep Stretch

1 x 1:00

F3

SP Chest Stretch

1 x 0:30

F4

SP Seated Hamstring Stretch

1 x 0:30

F5

SP Child's Pose

1 x 0:30

F6

SP Glute Stretch

1 x 1:00

Tuesday
Cardio of choice . 45 minutes 

A

Walk

1 x 45:00

Wednesday
Week 1 Day 4

A1

SP Cat Cow

2 x 10

A2

SP Crawl Outs

2 x 10

A3

SP Thorastic Spin Twist

2 x 10

A4

SP Squat to Stand

2 x 10

A5

SP Worlds greatest stretch

2 x 10

A6

SP Down Dog Pedal

2 x 10

B1

Sp Db Arnold Press

3 x 10

B2

SP Alternating Stagger Rdl's

3 x 10

B3

SP Db Back Fly

3 x 10

C1

SP Barbell Front Squat

4 x 8

C2

SP Alternating V-Ups

4 x 10

D1

SP Kb Sumo Deadlift

3 x 10

D2

SP Kb High Pull

3 x 10

D3

SP Kb Staggered Goblet Squats

3 x 10

E1

SP Quad Stretch

1 x 1:00

E2

SP Shoulder Stretch

1 x 1:00

E3

SP Seated Hamstring Stretch

1 x 0:30

E4

SP Straddle Stretch

1 x 0:30

E5

SP Child's Pose

1 x 0:30

E6

SP Glute Stretch

1 x 1:00

Thursday
Week 1 Day 5

A

Walk

1 x 45:00

Friday
Week 1 Day 6

A1

SP Worlds greatest stretch

1 x 1:00

A2

SP Low Lateral Lunges

1 x 0:30

A3

SP Crawl Outs

1 x 0:30

A4

SP Good Morning BW

1 x 0:30

A5

SP Squat to Rotation

1 x 0:30

A6

SP Arm Circles

1 x 0:30

B

SP DB Overhead Press

3 x 10

C

SP Med Ball Slams

3 x 10

D

SP Db Hip Thrust - Floor

3 x 10

E

SP Russian Twist

3 x 20

F

SP Superman

3 x 10

G

SP Hamstring Walks

3 x 10

H

SP Banded Lateral Walks

3 x 20

I

SP Banded Donkey kick + Fire Hydrant

3 x 20

J

K1

SP Shoulder Stretch

1 x 1:00

K2

SP Glute Stretch

1 x 1:00

K3

SP Seated Hamstring Stretch

1 x 0:30

K4

SP Child's Pose

1 x 0:30

Saturday
Week 1 Day 7

A1

SP Worlds greatest stretch

1 x 1:00

A2

SP Cat Cow

1 x 0:30

A3

SP Good Morning BW

1 x 0:30

A4

SP Low Lateral Lunges

1 x 0:30

A5

SP Squat to Stand

1 x 0:30

A6

SP Arm Circles

1 x 0:30

B1

SP Plank Shoulder Taps

5 x 20

B2

SP Full Sit Ups

5 x 12

B3

SP DB Deadlift + Bicep curl

5 x 12

B4

SP Db Alternating Lateral Lunges

5 x 12

B5

SP Db Pull Over

5 x 12

B6

SP DB Tricep Extension

5 x 12

C1

SP Shoulder Stretch

1 x 1:00

C2

SP Seated Hamstring Stretch

1 x 0:30

C3

SP Straddle Stretch

1 x 0:30

C4

SP Child's Pose

1 x 0:30

C5

SP Tricep Stretch

1 x 1:00

C6

SP Glute Stretch

1 x 1:00

Coach
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coach-avatar Stephanie Pay

I am passionate about helping individuals unlock their full potential , achieve their fitness goals, and feel their absolute best . My journey in fitness has allowed me to work with a wide variety of clients , each with their own unique goals , and i believe that every person has the ability to transform their life through consistent training , dedication, and the right mindset. Ace Certified.

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