FBF ANYWHERE

FutbolerFit Anywhere

General Fitness
Coach
Neil Shaffer

Are you tired of the dumbbell-only programs that are only 15-minutes long and ALL CARDIO! Us too. Lean & Mean is our 20-40 minute, dumbbell-only workout program that gets you both stronger, leaner, and aerobically fitter. Literally! We have clients that use Lean & Mean as their sole workout program. They have a set of dumbbells or kettlebells, and they just get after it! Do you want to know their feedback? "I ditched the shirt for the run...haven't sweat that bad since preseason 2008!" The program combines Power, Strength, HIIT, and Endurance Training all into one workout program that will have you feeling, looking, and performing better than ever before. Whether you are a professional athlete looking for a quick dumbbell workout, or an everyday athlete looking to stay lean and mean, this program is for you!

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
One Dumbbell
Recommended
Set of Dumbbells, Bench, Plyo Box, Cardio Machine (Bike, Rower,
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2020-10-19

A1

Single Arm DB Shoulder Press

3 x 8

A2

Alternating Top-Down DB Bent Over Row

3 x 8

B1

KB Russian Swing

3 x MAX @ 0:45

B2

Push-Up

3 x MAX @ 0:45

B3

DB Box Step Up

3 x MAX @ 0:45

C1

Deadbugs

3 x 20

C2

Hollow Flutter Kicks

3 x 20

Monday
2020-10-20

A1

DB Bulgarian Split Squat

8, 8, 6

A2

Single Leg Cross-Body RDL

8, 8, 6

B1

Alternating DB Snatch

4 x 12

B2

Dual DB Thruster

4 x 10

B3

Up Down Over DB + Step Back

4 x 8

B4

Alternating Single Leg V-Ups

6, 8, 10, 12

ENGINE BUILDER

C

*Increase pace each round. 1:30 Moderate 1:00 Easy 0:45 Fast 1:00 Rest 1:00 Fast 0:45 Easy 0:30 Faster 1:00 Rest 0:30 Faster 0:30 Easy 0:15 Fastest! DONE!

Tuesday
2020-10-21

A

Run

8 x 200

Wednesday
2020-10-22

A1

Glute Bridge DB Floor Press

3 x MAX

A2

Dual DB Bent Over Row

3 x MAX

A3

Sit Throughs

3 x MAX

B1

Dual DB Upright Rows

1 x MAX

B2

KB Russian Swing

1 x MAX

B3

DB Renegade Row

1 x MAX

B4

Box Jumps

1 x MAX

C1

Side Star Plank

3 x 0:15

C2

Hollow Rocks

3 x 0:15 @ MAX

Thursday
2020-10-23

A1

DB Death March

3 x 8

A2

Quadruped Hold Shoulder Taps

4 x 12

B1

Dual DB Devil Press

4 x 0:30 @ MAX

B2

Dual DB Front Squat

4 x 0:30 @ MAX

B3

Dual DB Turkish Sit Up

4 x 0:30 @ MAX

CORE FINISHER

C

3 Sets Of: 0:30 Glute Bridge Hold 15/Side Russian Twists

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FITNESS THAT WORKS

Time to gain some strength, get a killer core, and build an engine like no other. Join us and other like-minded fitness fanatics in becoming an all-around, strength and endurance athlete.

Start My 7-Day Free Trial
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The Proof
verified-athlete-avatar Wojciech Wojcik

Current Professional Soccer Player

Verified Athlete

"His unique workouts will change the way you feel and look. As a professional soccer player, the intense yet calculated regimen is something that keeps me in rhythm when transitioning from in-season to off-season... Join FutbolerFit. Highly recommended."

verified-athlete-avatar Tim Kovack

Former Division 1 College Athlete

Verified Athlete

"I ditched the shirt for the run...haven't sweat that bad since preseason 2008!""

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

FBF ANYWHERE
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FBF ANYWHERE
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FBF ANYWHERE
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