Lindsey Yeom
Functional Fitness, Functional Training, Women's TrainingThis program is to help you feel more confident as you start the beginning stages of your fitness journey.
The main goal is to introduce you to and guide you through fundamental movements, like squats and deadlifts, get you familiar with the exercises, and help push you to yes, get stronger and build muscle, but to also improve your overall stability and hone in on good form for all exercises. In the beginning, the overall load for each day is moderate so that you can maintain your form, while still challenging yourself throughout exercises.
Once you feel comfortable with the movements, feel free to increase the intensity by increasing the weights you use each week. There are demonstration videos that run through step-by-step instructions on how to perform the exercises, so even if you have never lifted before that’s okay! As long as you follow the program as written the first few weeks, you will start to understand how the exercises should look and feel.
Features3 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Lower/Push Day Warm Up
3-5 mins of low-intensity cardio followed by: 1 set of: Couch Stretch x 30 to 60 seconds each side Cat Cow x 8 reps 1-2 sets of: Spiderman Lunge x 4 reps each side Shoulder Tap x 20 total Banded Pull Aparts x 15 reps Tempo Air Squats x 10 reps
B
Goblet Squat
2 x 8
C
Dumbbell Chest Press
2 x 8
D
Dumbbell Romanian Deadlift
2 x 8
E1
Dumbbell Lateral Raise
2 x 10
E2
Plank
2 x 30
Prep
A
Lower/Pull Day Warm Up
3-5 mins of low-intensity cardio followed by: 1 set of: V-sit x 30 to 60 seconds each side Pigeon Stretch x 30 to 60 seconds each side 1-2 rounds Glute Bridge x 15 reps Inchworm x 5 reps Banded Pull Apart x 15 reps Tempo Air Squat x 10
B
Elevated Dumbbell Hip Thrust
2 x 10
C
Dumbbell Row
2 x 10
D
Dumbbell Reverse Lunge
2 x 8
E1
Dumbbell Reverse Fly
2 x 10
E2
Dumbbell Tricep Overhead Extension
2 x 12
Prep
A
Full Body Warm Up
3-5 mins of low-intensity cardio followed by: 1 set of: Trunk Twist x 30 to 60 seconds Spiderman lunge hold x 30 to 60 seconds each 1-2 rounds Bodyweight Reverse Lunge x 5 each side Kneeling T-Spine Rotation x 8 each side Single Arm Dumbbell Shoulder Press x 10 each side Banded Air Squat x 12 to 15 reps
B
Dumbbell Sumo Deadlift
2 x 8
C
Dumbbell Shoulder Press
2 x 8
D
Dumbbell Box Step Up
2 x 6
E1
Dumbbell Pullover
2 x 12
E2
Dumbbell Bicep Curl
2 x 12
F
Suitcase Situp
2 x 10
