Features
5 sessions per week
Must use App app to view and log training
Team Training
A
Air Bike- FFL
1 x 3:00
Circuit
B
2 Rounds Deep Squat With Rotation (5/side) Single Leg Glute Bridge Hold (30s/side) Bodyweight Squat + 1/2 (10 Reps)
Circuit
C
2 Rounds 6 Box Step Ups 6 Jumping Lunges/Side 12s Ski Sprint
D
Back Squats- FFL
6, 6, 4, 4
E1
BB Glute Bridge- FFL
3 x 6
E2
Front Rack Reverse Lunges- FFL
3 x 10
F1
Leg Press- FFl
3 x 12
F2
DB/BB Romanian Deadlifts- FFL
3 x 12
F3
KB Plank Pull Throughs- FFL
3 x 16
A
Ski-Erg- FFL
1 x 3:00
Circuit
B
2 Rounds: 6-8 Scapula Pullups Kettlebell Windmill (5/side) Pushups x 10
Circuit
C
2 Rounds 6 KB High Pulls 6 Alternating Renegade Rows 6 Burpee Tuck Jumps
D
BB Bench Press- FFL
6, 6, 4, 4
E1
Bradford Press- FFL
3 x 12
E2
DB Bent Over Rows- FFL
3 x 10
E3
Hollow Rocks- FFL
3 x 30
Circuit
F
21-15-9 Seated Hammer Curls DB Flys Bench Dips
A
Air Bike- FFL
1 x 3:00
Circuit
B
3 Sets 10 Feet Elevated SIde Plank Hip Taps/Side 5 Cossack Squats/Side 6-8 Hanging Knee Raise
C
Negative Chin Ups- FFL
5 x 6
Circuit
D
1K Run + 50 Walking Lunges (BW) (Rest 90s) 2k Ski + 50 BW Squats (Rest 90s) 3K Assault B + 30 HR Press Ups + 30 Inverted Rows
A
Rower- FFL
1 x 3:00
Circuit
B
2 Rounds: 5 Inchworms 10 Reverse Lunges 5 Shoulder Extension Bridge
Circuit
C
2- Rounds 4 Box Jumps 5 DB RDL 12s Bike Sprint
D
Deadlift
6, 6, 4, 4
E1
BB Strict Press- FFL
3 x 6
E2
Inverted Rows- FFL
3 x 12
F1
Tall Kneeling Arnold Press- FFL
3 x 10
F2
KB/DB Single Leg Deadlift- FFL
3 x 10
F3
Cable Tricep Extension- FFL
3 x 15
G
Bike Erg- FFL
1 x 5000
Circuit
A
9 Min AMRAP 6 Plank Reach 6 FFE Split Squats/side 12 Mountain Climbers 12 Hollow Rocks
Circuit
B
12 Min AMRAP 2-4-6-8 (+2 Each Round) Dual KB Thrusters Shotguns 100m Ski Every Round Score is total reps (not including Ski metres)
Circuit
C
12 Min AMRAP 3-6-9-12 (add 3 each round) Bike calories Squat jumps Butterfly Sit Ups Score is total reps
Ian has seen amazing changes
Verified Athlete"The workouts are tough and challenging and taking my training to the next level...the coaches are always at hand to offer advice and support and the app is quick and easy to use. Would highly recommend"
Simone is progressing week on week
Verified Athlete"For anyone interested in going to the next level with their training, I'd highly recommend The Functional Fat Loss Programme. It really pushes you past any limits you previously thought you had. There's a wide variation of movements (weighted and cardio) which change on a weekly basis"
Went from bro lifter to strong & fit
Verified Athlete"Top class training programme. Has a great community and lots of advice from the coaches on tap. The app works brilliant and the workouts keep you interested and progressing. It’s perfect for those feeling stuck in a routine like I was"
Jim King is now the Gym King
Verified Athlete"The workouts are tough but thats the great thing. I always have a huge feeling of achievement when I complete one. It's really stepped my training up a notch. highly recommend."
When you join a team you’re getting more than programming, you’re joining an online community.