Functional Fat Loss
Features
5 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
3 Mins Row 3 x 5 BW Cossack Squat/Leg 10 Low Banded Face Pulls 10 Tuck Rocks
Circuit
B
3 x 12s Ski Sprint 5 Burpee Tuck Jumps
C1
Back Squats- FFL
8, 8, 8, 6
C2
Dual KB Swings- FFL
4 x 15
D1
Dual KB Front Rack Drop Lunges- FFL
3 x 10
D2
Dual KB Thrusters- FFL
3 x 12
D3
Single Leg Calf Raises- FFL
3 x 15
E1
Tall Kneeling Arnold Press- FFL
3 x 8
E2
Inverted Rows- FFL
3 x 12
E3
Copenhagen Planks- FFL
3 x 30
F1
Dual DB Death March- FFL
3 x 16
F2
Marching Glute Bridge- FFL
3 x 30
F3
Dual DB Burpees- FFL
3 x 12
Circuit
A
3 Mins Ski 3 x 5 Scap Pullups 10 Band Pull Apart
Circuit
B
3 x 5 Plyo Pushup 3 Burpee Pullups 10s Row Sprint
C1
Paused Close Grip Bench Press- FFL
8, 8, 8, 6
C2
Banded Wide Grip Pull Ups- FFL
4 x 30
D1
KB/DB Pullovers- FFL
3 x 12
D2
Incline DB Bench Press- FFL
3 x 8
D3
1/2 Kneeling Band Lat Pulldown- FFL
3 x 12
Circuit
E
10 Min AMRAP Buy in = 500m Run/Row/Ski into: 2-4-6-8-10 etc... Hand Release Push Up DB Push P,ress Band Face Pull
F1
Incline DB Chest Fly- FFL
21, 15, 9
F2
BB Reverse Curls- FFL
21, 15, 9
F3
DB Lateral Raises- FFL
21, 15, 9
Circuit
A
4 Min AMRAP (As Many Rounds As Possible in 4 Minutes) 10 Jump Lunges 10 Cossack Squat 10 Scap Push ups
B
Shotguns- FFL
3 x 10
Circuit
C
5k Ski For Time Every 5 Mins, including min 0 = 2 Rounds of: 5 Pullups 10 Pressups 15 BW Squats
Circuit
A
3 Rounds 6 Inchworms 10 Side Plank Hip Taps/Side 20 BW Calf Raise
Circuit
B
3 x 5 Box Jumps 10s Squat Hold (at bottom) 10s Ski Sprint
C1
Deficit deadlifts- FFL
8, 8, 8, 6
C2
KB Cycle Squats- FFL
12, 12, 10, 10
D1
KB/DB Gorilla Rows- FFL
3 x 12
D2
DB/BB Romanian Deadlifts- FFL
3 x 12
D3
Dual DB Burpees- FFL
3 x 12
Circuit
E
Functional Pump 4 x A. 12 Box Jump Overs B. 10 Push Press @ 50kg/30kg C. 10 Bent Over Row @ 50kg/30 D. 10 Burpee Over Bar E. 300m Run 1 Min Rest Between Rounds Set 1 = ABCDE Set 2 = EDCBA Set 3 = CDEAB Set 4 = BAEDC
Circuit
A
9 Min AMRAP 10 Plank Pushups 10 Banded Good Mornings 10 Front Foot Elevated Jump Lunges 10 Butterfly Situps
Circuit
B
Part 1 12 Min E3MOM (every 3 minutes perform the set below) 200m Run 5 Burpee Pullups 10 Dips 15 Pressups 4 Rounds - 2 Min Rest -
C
Circuit
D
Part 2 100 Cal Row Every 15 strokes = 5 BB Push Press (60/30) - 2 Min Rest -
Circuit
E
Part 3 2 Min on 1 Min off x 4 Assault Bike (Aim to keep cals hit consistent)
