Flux Fitness Strength and Conditioning

Flux Fitness

Coaches

Lexi Machuga and Ali Blum

Flux Fitness Strength & Conditioning is for everyday athletes looking to be efficient and effective with their time in the gym.

With over a decade of experience in the fitness industry we have built a program that not long leaves you feeling stronger but also makes you FEEL and LOOK good while doing it!

What you get:

6 Days of Programming
4 Lifting sessions per week with optional conditioning
2 Conditioning focused days per week
Accessory work options every day
Direct feedback from our coaches on questions
Modifications for every workout

$32 / mo

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Comprehensive Programming & Efficiency

Flux Fitness Strength & Conditioning offers a well-rounded program with 6 days of structured workouts, ensuring that every muscle group gets attention and you maximize your gym time. With 4 dedicated lifting sessions and 2 conditioning-focused days, the program is designed for athletes who want to be effective in achieving their fitness goals without spending excessive time in the gym.

Expert Guidance & Support

The program is crafted by experienced coaches with over a decade in the fitness industry, ensuring that you benefit from tried-and-true methods that lead to real results. Every workout includes modification options, and you have direct access to coaches for personalized feedback, allowing you to tailor the program to your individual needs and progress safely.

Balanced Approach

The inclusion of accessory work every day alongside lifting and conditioning ensures a balanced approach to fitness, helping you not only build strength but also enhance your overall physical appearance and well-being.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Mental Exercises

Structured mental training exercises to cultivate your inner strength on Sundays!

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Dumbells // Box // Cardio Equipment // Bands

Recommended

Landmine Set Up

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

2024-9-1

Warm Up

Circuit

*Hit 2-3 warm up sets of deadlift before starting the emom (Every minute on the minute). Deadlift weight should be heavy but doable for all 5 reps without a break EMOM x 20: 1-5: 11/9 Cal Row 6-10: 5 Deadlifts @ RPE 7 11-15: 11/9 Cal Row 16-20: 5 Deadlifts @ RPE 7 *Each cardio minute is a sprint!

Plank

4 x 1:00

Plate Sit Up

4 x 12

Monday

2024-9-3

Warm Up

Strict Press

3 x 10

See-Saw Press

3 x 16

KB Gorilla Row

3 x 16

Banded Row

Circuit

5 Rounds 100m Run 10 Pull Ups or Ring Rows 100m Run 10 Alt. DB Snatch Rest 1:00 b/t rounds *Running substitute- :30 Hard effort of a machine

Pallof Press Hold

3 x 0:30

Suitcase Carry

3 x 100

Monday

Week 1 Day 5

Warm-up

Complete 2-3 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg 10 Side to side leg swings, each leg 10 Forward arm circles 10 Backward arm circles 10 Alternating quad stretches (hold 2-3 seconds) 10 Alternating hamstring stretches (hold 2-3 seconds) 5 Inchworm Push-ups

Burpee

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Hollow Rock

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Reverse Lunges

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Close Grip Push-Up

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Tuck Jump

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Mountain Climber

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Wall Sit

0:15, 0:30, 0:45, 1:00, 1:15, 1:30, 1:45, 2:00, 2:15, 2:30

Tuesday

2024-9-4

Warm Up

Circuit

20:00 @ Strength Effort For Quality 100' Farmer Carry 15/12 Calories 100' Dual KB Front Rack Carry 15/12 Calories 100' Dual DB/KB Overhead Carry 15/12 Calories *today is all about moving, breathing and felling good!

Tibialis Raise

3 x 15

SL Deficit Calf Raise

3 x 12

Wednesday

2024-9-5

Warm Up

Circuit

*goal today is to get under some MODERATE weight after fatiguing the legs on the bike Every 4:00 x 5: 20/18 Cal Bike 5 Back Squats *build in squats based off of feel * If you don't have a bike sub another machine or 400m run

V-Ups

3 x 15

Alternating SL Hanging Knee Raise

3 x 20

Thursday

2024-9-6

Warm Up

Bench Press

4 x 10

DB Pullover

3 x 12

Banded Fly

3 x 15

Circuit

5 Rounds :40 Max Burpees to Plate :20 REST :40 Max DU's :20 REST FOR BURPEES TO PLATE: substitute burpees or down ups to plate if needed FOR DU's substitute single unders or jumping jacks if needed

BB Bicep Curl

3 x 10

Banded Bicep Curl

3 x 20

Thursday

Week 2 Day 1

Warm-up

Step-Ups

3 x 10

High Knees In Place

3 x 30

Cossack Squat

3 x 10

Skaters

3 x 30

Bulgarian Split Squat

3 x 10

Split Squat Jump

3 x 30

FINISHER // ROUNDS FOR TIME

As fast as possible, complete 10 rounds of: 10 Push-ups 10 Air Squats 10 V-ups 30s Handstand Hold (against a wall)

Friday

2024-9-7

Warm Up

Circuit

EMOM x 24: 1. 10 Thruster (75/55) 2. :30 Cardio Sprint 3. 20 Sit ups 4. :30 Cardio Sprint *athletes choice on machine for cardio minutes, you can pick different ones or one single machine THRUSTER *pick a weight you can do 10 reps unbroken with, reduce weight if needed, sub DB's for barbell if needed

Saturday

Week 2 Day 3

Warm-up

Clapping Push-Up

4 x 5

Spiderman Push-up

4 x 10

Close Grip Push-Up

4 x 15

Hand Release Push-Up

4 x 5

Bench Dips

4 x 10

Slider Pike-Up

4 x 15

FINISHER // ROUNDS FOR TIME

As fast as possible, complete 3 rounds of: 10 Burpee Box Jumps (or Burpee Tuck Jumps) 20 Walking Lunges (or stay in place, alternate legs) 30 Sit-ups 200m Run (or 45s of Butt Kicks in place)

Coaches

More from Flux Fitness

Lexi Machuga

Lexi is our head coach, she has spent almost a decade coaching hundreds of people and has learned so much in that time as to what works and what doesn’t.

Ali Blum

Coach Ali has a wealth of knowledge and always guides clients. She fully examines and explains exercises and is extremely creative in how to work through challenges clients face.

Coaches who care!

Elevate your fitness with Flux Fitness Strength & Conditioning—a comprehensive, efficient, and expert-guided program that offers personalized support and a balanced approach to help you feel, look, and perform at your best.

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