FLH Training

Functional Fitness
Coach
Christian Rivas

This 8 week program is designed to eliminate the excuse of not being able to workout because "you don't have a gym" or "you don't know what to do". the program allows you to pick between two different options. The "gym" option with access to more equipment OR the "home" option that allows you to workout at home with modifications with minimal equipment you might have at home. The program is deigned in a progressive way to build up your fitness within an 8 weeks and able to be done by anyone at any fitness level. That being said any program you follow is only as good as the consistency you are willing to put in. 

Features
6 sessions per week
Must use App app to view and log training
Program Training
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

Warm up

A

2 rounds 5 air squats 5 push ups 10 sit ups 20 line hops * stretch/ warm up specific body parts as needed

For time

B

Gym version: 10 Min AMRAP (as many rounds as possible) 10 Double DB Squats (40/25) 10 Up downs 10 Double DB Alt. lunges (5 each leg) 10 Push ups * pick weight that allows you to continuously move for 10 mins Home Version: 10 Min AMRAP (as many rounds as possible) 10 Body weight squats 10 Up downs 10 Alt. Body weight lunges ( 5 each leg) 10 push ups/modified push ups * modify body weight movements to fit your abilities.

Monday
Week 1 Day 2

Warm up

A

2 rounds 10 light shoulder press 10 scapular push ups 10 arm circles each direction 10 plank shoulder taps

5 Rounds For time

B

Gym Version: 5 Rounds for time 12 DB/Barbell push press (40/25)(95/65) 10 pull ups 25 sit ups * kipping pull ups or regular is fine Home Version: 5 Rounds for time 12 DB Push press (40/25) 10 DB bent over rows (40/25) 25 sit ups/crunches * Modify sit ups to your level of fitness but always look to get better.

Tuesday
Week 1 Day 3

warm up

A

2 rounds 10 alt lunges 10 high knees 10 butt kicks 10 jumping lunges * Spend some time stretching and rolling out sore areas. Get the blood flowing to them sore spots.

15 Min AMRAP

B

Gym version: 15 Min AMRAP 30 Jump ropes 12 Alt DB snatches (40/25) 12 Toes to bar/Knees to Elbows/Leg Raises 12 Box jumps (24/20) *pick weight and box that will allow you to safely move for 15 min. Home Version: 15 Min AMRAP 30 Line ups (forward or backwards) 12 Alt DB snatches (40/25) 12 V-ups /12 Leg Raises 12 Box step ups/12 alt lunges * Pick modifications according to what you have at home and skill level.

Wednesday
Week 1 Day 4

A

Thursday
Week 1 Day 5

Warm up

A

3 rounds not for time 10 Band/PVC pass throughs 10 Dead bugs 10 Spiderman Lunges

12 Min AMRAP

B

Gym Version: 12 min AMRAP 10 DB/BB Front squats (40/25)(95/65) 10 DB Renegade Rows (10 each arm) 10 KB swings 10 DB step ups (24/20) (1 DB hold it anyway you want) * Hold Db anyway you want its supposed to be uncomfortable Home Version: 12 min AMRAP 10 DB Front squats (40/25) 10 DB Renegade Rows (10 each arm) 10 KB swings (Use DB for these is needed) 10 Db step ups/10 reverse lunges * modify as needed, Use DB for kb Swings and if you don't have a box do reverse lunges.

Friday
Week 1 Day 6

warm up

A

2 rounds 10 glute bridges 10 super mans 10 alt lunges 10 plank shoulder taps * Stretch as needed if sore from previous workouts.

10 Min AMRAP

B

Gym & Home Session 10 Min AMRAP 4-8-12-16-20.... ETC. Air Squats KB Swings (53/35) Leg Raises 2 min rest into.... 10 min of Moderate pace Cardio - Run - Bike - walk (fast pace) - Row * For KB swings at home use a DB if needed. Modify Leg raises as needed (bend knees) to modify.

Saturday
Week 1 Day 7

A

8 Week Zero Excuse program