AZBF Full Body Program
AZ Built Fitness
Functional FitnessThe AZBF Full Body Program is the program structure that I do, which consists of 5 workouts per week, balanced with strength, intervals, endurance and functional training days. You'll also have access to extra workouts and challenges exclusive to this community.
Workouts will be posted weekly in the app to give you a place to log and track your workouts, interact with me directly, share and see how you did with others in the community and compete and push yourself to achieve your goals.
You'll also be able to add in your own workouts or sessions through the app if you are doing supplemental work so you can keep everything in one place.
This program is the balanced to work your full body for muscular development, increase endurance and athleticism while feeling and looking good!
Here we go.......
Circuit
A
Every 4 minutes x 5 Elevated Heels Squat of choice (3-5 reps) DB Walking Lunges (10 total steps) *Use challenging weights*
Circuit
B
Every 4 minutes x 4 Glute Ham Raises (8-10 reps) Box Jumps @ 30" x 10 reps *Sub RDL for Glute Ham Raises
Circuit
A
5 Rounds 10 second Echo Sprint 20 quick jumps to 45 lb plate (two feet at a time) 30 second run Rest 1 minute
Circuit
B
6 Rounds 5 Sandbag Ground to Shoulder (after the 5th rep then do the walk) Bear Hug Walk 100 ft.
Circuit
A
Every 4 minutes x 5 sets Strict Press (front) for 3-5 reps Barbell Upright Rows (3-5 reps) *It's ok to progress in weight for the 5 sets but start at a weight where 5 is challenging and add slowly each set if needed. Rest as needed before next block
Circuit
B
5 Rounds 200m Row 10 DB Side Lateral (moderate to heavy) Max Front Position Plate Hold (Hold plate in front lateral position until it goes below eye level) 45# plate if you can. Rest 90 seconds
Circuit
A
25 minute AMRAP 5 Barbell Snatch (sub dumbbell's if needed) 10 Barbell Step-ups (20-24" box) 20 Calorie Air Bike (sub rower) *Weight is your choice. Goal is a moderate weight that requires singles on the snatch.
Circuit
B
Extra credit... 1 mile carry with an object (sandbag, med ball, dumbbell, plate, you pick). Doesn't need to be heavy just a bit uncomfortable.
A
Bench Press
5 x 5
B
Reverse Barbell Curl
5 x 8
C
DB Incline Fly
4 x 8
D
Decline Push Up
4 x 15
Circuit
E
5 minute AMRAP 5 Burpees 5 KB Swings (American style w/ 53#)
Trevor Gelder
Head Coach of @azbuiltfitness and our ATHL8 Training Program. Training to be the best Life Athlete I can be through simple design, consistent execution and life long results.
When you join a team you’re getting more than programming, you’re joining an online community.
AZBF Full Body Program
AZBF Full Body Program
AZBF Full Body Program
