Helping everyday, ordinary people feel good and look good year round without over-training and restriction.
Functional-60 is our signature training style that combines functional fitness, bodybuilding principles, core movements, bodyweight movements, and mobility techniques into a 60 minute time frame that anyone can execute. This is for the beginner/intermediate athlete that wants to experience benefits of functionality and aesthetics.
All exercises and cycles are applicable for any population no matter your ability level or experience level. Become your fittest self without sacrificing the other areas of your life!
1:00 machine of choice @ easy pace - then - 2 Rounds 10 Air Squats 10 KB Deadlift (light) 10 Banded Glute Walks R/L 10 Banded Monster Walks Forward/Backward :30 machine @ moderate pace - then - start warm up sets for B section
Spark Barbell Back Squat
3 x 5 @ 75 %
Banded Leg Extension Squat
3 x 12
4 Rounds 10 Single Dumbbell Back Squat (50/35) 10 Back Rack DB Step Ups (50/35) 10/8 Calorie Bike * score is total time - Scaling - DB Back Squat: scale weight to go unbroken // Air Squats DB Step Up: scale weight to go unbroken // Bodyweight Step Ups Bike: 12/10 Calorie Row // 1:00 on machine of choice
Spark Russian KB Swing
1 x 50
4 Rounds 3 Push Ups 6 Ring Rows 9 Calorie Machine of choice - then - 10 Banded Face Pull 10 Banded Pass Throughs 10 Supinated Band Pull Aparts
Spark DB Bench Press
3 x 8
Spark SA Bent Over DB Row
10, 15, 15
Spark Dual DB Hammer Curl
3 x 10
Banded Tricep Pushdown
3 x 15
3 Rounds 6 Strict Pull Up 8 Push Up 10 Ground to Overhead (45/25) - into - 2 Rounds 8 Strict Pull Up 10 Push Up 12 Ground to Overhead (45/25) - into - 1 Round 10 Strict Pull Up 12 Push Ups 14 Ground to Overhead (45/25) * score is total time - Scaling - Strict Pull Up: Banded Pull Up // Ring Row Push Up: Knee Push Up // Incline Push Up Ground to Overhead: adjust weight to go unbroken
1:00 machine of choice - then - 2 Rounds 10 Russian KB Swing (light) 10 American KB Swing (light) 5 KB Push Press R/L 10 Cat Cows 10 Bird Dogs 10 Reverse Lunges - then - start warm up sets for B section
Spark DB Reverse Lunge
8, 12, 12
Spark Pull Up
3 x 12
AMRAP Sets (1 set every 2:00) 250/200 Meter Row 50 Hang Power Clean to Press (45's/30's) - no rest between sets - * start a running clock. Perform a 250/200 meter row directly into max rep Hang Power Clean to Press until the 2:00 mark. Rinse and repeat until you complete 50 total Hang Power Clean + Press. * score is total time - Scaling - Row: 500/400 Meter Bike // <1:00 on machine of choice Hang Power Clean to Press: adjust weight to complete at least 15 reps each set.
Banded Face Pull
1 x 30
AMRAP 5:00 5 Inchworm to Shoulder Tap 5 Barbell RDL 5 Strict Press 5 Upright Row - then - 20 Air Squats :20 Glute Bridge Hold 20 Deadbugs - then - start warm up sets for B section
Spark Barbell Rack Deadlift
3 x 5 @ 75 %
Spark Half Kneeling SA DB Shoulder Press
3 x 12
E2MOM 12:00 12 Elevated KB Sumo Squat (53/35) 10 KB Goblet Squat (53/35) 8 KB Sumo Deadlift High Pull (53/35) * perform the work above every 2:00 minutes for 6 total sets (12:00 total) * score is total reps completed * perfect score = 180 reps - Scaling - adjust KB weight to go unbroken on all sets and receive at least :30 of rest each set
Prone Banded Hamstring Curls
2 x 12
Spark Lateral Leg Lift
2 x 20
B.S Exercise Science; USAW-Lv 1, NASM CPT, PN; I've been in the fitness space for the past decade. I've worked as personal trainer, a strength and conditioning coach, corporate wellness director, and a Crossfit coach. Through these experiences I've found a unique blend of fitness methodologies that can deliver elite results to any experience level.
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"How I feel now, doesn't even compare to the way I felt in my early 40's. I am more toned and stronger than I have ever been. If you are looking for a reset, or to begin your fitness journey for the first time, working with Eric may just be one of the best decisions you ever make."
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