Gym Freaks
Functional Fitness, General Fitness, Endurance, Functional Training, Custom Programming, Women's Training, Plyometrics, Personal TrainingFeatures
1 sessions per week
Must use App app to view and log training
Program Training
A1
Bicycle
1 x 10:00
A2
Squat jacks with resistance band
3 x 30
A3
Air Squat
3 x 30
A4
Glute kickbacks with resistance band
3 x 30
A5
Side stepping with resistance band
3 x 10
B1
KB swings
3 x 10 @ 25 lb
B2
Hip Thrust
3 x 10 @ 30 lb
B3
DB Deadlift
3 x 10 @ 30 lb
C1
Romanian Deadlift
3 x 10 @ 45 lb
C2
Stationary Reverse Lunge
3 x 10 @ 10 lb
C3
Single Leg Box Drive
3 x 10
D
Stair Master
1 x 10:00
A1
Heroic Warm-up
A2
Air Squat
3 x 20
A3
Single Leg Glute Bridge
3 x 10
A4
Hip Thrust - Bodyweight
3 x 10
B1
Goblet Squat
3 x 10 @ 30 lb
B2
DB Front Squat
3 x 10 @ 25 lb
B3
Reverse Lunges
3 x 10 @ 15 lb
B4
Single Arm Farmer Walk
3 x 30
C1
Wall Sit
3 x 1:00
C2
Leg Extension
3 x 20 @ 40 lb
C3
Lying Leg Curl
3 x 10 @ 50 lb
D
Stair Master
1 x 15:00
A1
Heroic Warm-up
3 x 0:20
A2
High Knees In Place
3 x 0:30
A3
Reverse Burpees
3 x 10 @ 5 lb
A4
Superman
3 x 10
B1
Push-Up
3 x 10
B2
Plank Jacks
3 x 10
B3
Mountain Climber
3 x 30
B4
Mountain Climber Plank
3 x 10
B5
Forearm Plank with oblique twist
3 x 20
B6
Knees To Chest
3 x 10
C
Russian Twists
3 x 20
D
Crunches
3 x 20
E
Front Plank on Elbows
3 x 1:00
A1
Bicycle
1 x 10:00
A2
Squat jacks with resistance band
3 x 30
A3
Air Squat
3 x 30
A4
Glute kickbacks with resistance band
3 x 30
A5
Side stepping with resistance band
3 x 10
B1
KB swings
3 x 10 @ 25 lb
B2
Hip Thrust
3 x 10 @ 30 lb
B3
DB Deadlift
3 x 10 @ 30 lb
C1
Romanian Deadlift
3 x 10 @ 45 lb
C2
Stationary Reverse Lunge
3 x 10 @ 10 lb
C3
Single Leg Box Drive
3 x 10
D
Stair Master
1 x 10:00
A1
Heroic Warm-up
A2
Air Squat
3 x 20
A3
Single Leg Glute Bridge
3 x 10
A4
Hip Thrust - Bodyweight
3 x 10
B1
Goblet Squat
3 x 10 @ 30 lb
B2
DB Front Squat
3 x 10 @ 25 lb
B3
Reverse Lunges
3 x 10 @ 15 lb
B4
Single Arm Farmer Walk
3 x 30
C1
Wall Sit
3 x 1:00
C2
Leg Extension
3 x 20 @ 40 lb
C3
Lying Leg Curl
3 x 10 @ 50 lb
D
Stair Master
1 x 15:00
A1
Heroic Warm-up
3 x 0:20
A2
High Knees In Place
3 x 0:30
A3
Reverse Burpees
3 x 10 @ 5 lb
A4
Superman
3 x 10
B1
Push-Up
3 x 10
B2
Plank Jacks
3 x 10
B3
Mountain Climber
3 x 30
B4
Mountain Climber Plank
3 x 10
B5
Forearm Plank with oblique twist
3 x 20
B6
Knees To Chest
3 x 10
C
Russian Twists
3 x 20
D
Crunches
3 x 20
E
Front Plank on Elbows
3 x 1:00
A
Heroic Warm-up
3 x 0:30
B
1-mile Run
1 x 9:00
C
Dynamic Stretch
3 x 10
