Formula F.I.T.T.
Achieve your fitness goals from the comfort of your home with this efficient bodyweight fitness program. No need for equipment; just your body and determination. Build strength, improve flexibility, and boost overall fitness with a variety of bodyweight exercises designed for all levels. Stay fit on your terms, anytime, anywhere.
3 sessions per week
Must use App app to view and log training
Program Training
Warm-up
A
Complete 2-3 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg (Video Link: https://youtu.be/0AxnU-Q9HVs?si=RE9JiCYw1DFZ-fej&t=34 ) 10 Side to side leg swings, each leg (Video Link: see above) 10 Forward arm circles 10 Backward arm circles 10 Walking Alternating quad stretches 10 "Frankensteins" Alternating hamstring stretches 5 Inchworm Push-ups
B1
Air Squat
3 x 20
B2
Alternating Bodyweight Lunge
3 x 20
B3
Squat Jump
3 x 15
B4
Lateral Lunge
3 x 20
B5
Calf Raise
3 x 20
FINISHER // AMRAP 5 min
C
In 5 minutes, complete as many rounds as possible of: 10 V-Ups 15 Burpees 20 Mountain Climbers Track how many rounds you got!
Warm-up
A
Complete 2-3 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg (Video Link: https://youtu.be/0AxnU-Q9HVs?si=RE9JiCYw1DFZ-fej&t=34 ) 10 Side to side leg swings, each leg (Video Link: see above) 10 Forward arm circles 10 Backward arm circles 10 Walking Alternating quad stretches 10 "Frankensteins" Alternating hamstring stretches 5 Inchworm Push-ups
B1
Push-Up
5 x 10
B2
Shoulder Taps
5 x 10
B3
Bench Dips
5 x 10
C1
Walking Plank
3 x 0:30
C2
Side Plank On Hand
3 x 30
C3
Bear Crawl
3 x 30
FINISHER // AMRAP 7 min
D
In 7 minutes, complete as many rounds as possible of: 15 Bench Dips 15 Bench Jumps (or Tuck Jumps) 15 Burpees 15 Leg Lowers Track how many rounds you got!
Warm-up
A
Complete 2-3 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg (Video Link: https://youtu.be/0AxnU-Q9HVs?si=RE9JiCYw1DFZ-fej&t=34 ) 10 Side to side leg swings, each leg (Video Link: see above) 10 Forward arm circles 10 Backward arm circles 10 Walking Alternating quad stretches 10 "Frankensteins" Alternating hamstring stretches 5 Inchworm Push-ups
B1
Burpee
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
B2
Hollow Rock
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
B3
Reverse Lunges
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
B4
Close Grip Push-Up
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
B5
Tuck Jump
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
B6
Mountain Climber
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
B7
Wall Sit
0:15, 0:30, 0:45, 1:00, 1:15, 1:30, 1:45, 2:00, 2:15, 2:30
Coach Eve Webber
With 28+ years of experience in strength & conditioning, sports performance & post rehab training, Coach Eve's dynamic experience allows her to bring dynamic programming, modifications & motivation to her coaching.
