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FIT CLASS

Bold City Fitness

Strength & Conditioning
Coach
Zach Zovath

This fitness program is based on the most cutting-edge exercise science. Ultimately, it is your hormones that influence your metabolism, and FIT Class programming is designed for “metabolic conditioning." FIT Class elicits a very unique hormonal response in the body and helps bring cortisol, testosterone, estrogen, growth hormone, and many other hormones into optimal balance with minimal time commitment.

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 7 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
Modifications for ANY ability level will help you feel confident that you will see results regardless of your current fitness.
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Delivered through TrainHeroic
Sweating over a boring PDF is so last year. Your FIT team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
kettlebell // slamball
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2022-9-12

Prep

A

Bold City Warm Up (IV)

Complete each of the following movements. - 20 Knee Hugs - 20 Butt Kickers - 20 Hip Circles - 20 Air Squats - 20 Good Mornings - 20 Jumping Jacks - 20 Pass Throughs - 20 Push Ups Take your time with each. The goal is NOT to complete as quickly as possible. Click the image below for a video explanation.

Conditioning

B

Never Forget Workout

911 second (15 min 11 second) AMRAP - 11 SQUATS - 11 SLAM BALLS - 11 KB SWINGS - 11 PUSH UPS - 11 OVERHEAD PRESS - 11 SUMO HIGH PULLS (W/ KB) - 11 SIT UPS - 11 RUSSIAN TWISTS - 11 SUITCASE DEADLIFT (W/ KB) Click the image below for a video explanation.

Monday
2022-9-13

Prep

A

Bold City Warm Up (IV)

Complete each of the following movements. - 20 Knee Hugs - 20 Butt Kickers - 20 Hip Circles - 20 Air Squats - 20 Good Mornings - 20 Jumping Jacks - 20 Pass Throughs - 20 Push Ups Take your time with each. The goal is NOT to complete as quickly as possible.

B

Burpee Run

10 x 40

Tuesday
2022-09-14

Prep

A

Bold City Warm Up (IV)

Complete each of the following movements. - 20 Knee Hugs - 20 Butt Kickers - 20 Hip Circles - 20 Air Squats - 20 Good Mornings - 20 Jumping Jacks - 20 Pass Throughs - 20 Push Ups Take your time with each. The goal is NOT to complete as quickly as possible.

Circuit

B

40 Seconds Work // 20 Seconds Rest // 4 Rounds - Shuttle Run - Inch Worm - Sit Up - Squat + Row (TRX)

Wednesday
2022-09-15

Prep

A

Bold City Warm Up (IV)

Complete each of the following movements. - 20 Knee Hugs - 20 Butt Kickers - 20 Hip Circles - 20 Air Squats - 20 Good Mornings - 20 Jumping Jacks - 20 Pass Throughs - 20 Push Ups Take your time with each. The goal is NOT to complete as quickly as possible.

Conditioning

B

Zone Match (BCF)

The goal is to START at 60-79% of MHR (BLUE) 3 min AMRAP 10 Jumping Jacks 20 Squat Jumps GET TO 80-89% AS FAST AS POSSIBLE & MAINTAIN (GREEN) 3 min AMRAP 10 Burpees 40 Seconds of Foot Fires GET TO 90-99% AS FAST AS POSSIBLE & MAINTAIN (YELLOW) 3 min AMRAP 10 Push Ups. 20 Jumping Lunges GET TO 80-89% AS FAST AS POSSIBLE & MAINTAIN (GREEN) 3 min AMRAP 10 Burpees 40 Seconds of Foot Fires GET TO 90-99% AS FAST AS POSSIBLE & MAINTAIN (RED) 3 min AMRAP 20 Shoulder Taps MAX Plank ***REST WHEN YOU GO ABOVE THE TARGET ZONE***

Thursday
2022-9-16

Prep

A

Bold City Warm Up (IV)

Complete each of the following movements. - 20 Knee Hugs - 20 Butt Kickers - 20 Hip Circles - 20 Air Squats - 20 Good Mornings - 20 Jumping Jacks - 20 Pass Throughs - 20 Push Ups Take your time with each. The goal is NOT to complete as quickly as possible.

Circuit

B

RUN (timer) // WORK A. 200 m run (timer) B. WHILE WAITING: - 3 burpees - 10 jumping jacks - PLANK

Friday
2022-9-17

Prep

A

Bold City Warm Up (IV)

Complete each of the following movements. - 20 Knee Hugs - 20 Butt Kickers - 20 Hip Circles - 20 Air Squats - 20 Good Mornings - 20 Jumping Jacks - 20 Pass Throughs - 20 Push Ups Take your time with each. The goal is NOT to complete as quickly as possible.

Circuit

B

10 Rounds - 6 second SPRINT - 60 second Jog/Walk This workout is only 11 minutes total. You are sprinting for just 6 seconds at a time with 1 minute of recovery after. Most of the workout you are jogging or walking, make the most out of your sprints.

Saturday
2022-9-18

Prep

A

Bold City Warm Up (IV)

Complete each of the following movements. - 20 Knee Hugs - 20 Butt Kickers - 20 Hip Circles - 20 Air Squats - 20 Good Mornings - 20 Jumping Jacks - 20 Pass Throughs - 20 Push Ups Take your time with each. The goal is NOT to complete as quickly as possible.

Circuit

B

3 rounds // 40 seconds work // 20 seconds rest - Flutter Kicks - Hip Bridge - Opposite Ankle Touch - 8-point Plank

Coach
coach-avatar Zach Zovath

Zach is an ultra endurance athlete and master level trainer and has master’s degree from the college of Education and Human Performance at the University of Central Florida. He works in the health and fitness industry as a personal trainer, coach, and health consultant for companies around the US and creates a fast and effective exercise programs for ALL fitness levels.

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FIT CLASS
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FIT CLASS
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FIT CLASS
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