DB+
12:12 Fitness
Functional TrainingLet's face it, unless fitness is your full time job you only have so much time, energy, and will power throughout the day.
On top of that you have work, relationships, and other things that deserve your time and attention. You only have so much capacity so it doesn't make any sense to follow the programs of other individuals with different capacities.
This is for any ability and experience level.
DB+ is created specifically to get the most bang for your fitness buck inside and outside the gym. If performance and intensity isn't our priority, more is not always better. This program ensures perfect balance of volume, intensity, and exercise selection to blend together longevity, aesthetics, and performance WITHOUT advanced exercise equipment.
Perfect for home gyms, studio set-ups, and everything in between. Be more with less!
Warm Up
A
20 Step Ups 10 Air Squats 10 Reverse Lunges 10 Russian KB Swing (light) - then - :30 Glute Bridge Hold 10 Bird Dogs - then - start warm up sets for section B
B1
DB Reverse Lunge
2 x 10
B2
Spark Russian KB Swing
2 x 12
MetCon
C
10-8-6-4-2 DB Thruster (35's/25's) 2-4-6-8-10 KB Deadlift Sumo High Pull (35/26) * workout will start with 10 DB Thruster, 2 KB Deadlift Sumo High Pull, then 8 and 4, then 6 and 6 etc... * score is total time - SCALING - DB Thruster: adjust weight as needed to go unbroken KB Deadlift Sumo High Pull: adjust weight as needed to go unbroken
D1
Spark Donkey Kick
2 x 15
D2
Spark Lateral Leg Lift
2 x 15
Mobility
E
1:00 Frog Pose :30 Quad Stretch R/L 1:00 Supine Wall Hamstring Stretch
Warm Up
A
1:00 machine of choice @ easy pace - then - 2 Rounds 6 Push Ups 6 Ring Rows 12 Band Pull Aparts :15 Side Plank R/L - then - start warm up sets for B section
B1
Spark DB Bench Press
2 x 30
B2
Banded Seated Row
2 x 45
C1
Spark Dual DB Hammer Curl
2 x 10
C2
Banded Tricep Pushdown
2 x 15
C3
Banded Pallof Circles
2 x 15
MetCon
D
2 Rounds 10 DB Strict Press (25's/15's) 10 Ring Rows - directly into - 2 Rounds 10 DB Push Press (35's/25's) 10 Ring Rows * score is total time
Mobility
E
20 Banded Face Pull 1:00 Bias Childs Pose R/L :30 Chest Stretch R/L
Warm Up
A
AMRAP 6:00 6 Calorie machine @ easy pace 6 Step Ups 6 DB Deadlift 6 DB Strict Press - then - :30 Childs Pose :30 Frog Pose 10 Thread the Needle R/L - then - start warm up sets for B section
B
Half-Kneeling SA DB Press
3 x 10
MetCon
C
3 Rounds 10/8 Calorie Bike 10 DB Hang Snatch (35/25) 10 Step Ups (24'/20') * score is total time - SCALING - Bike: 12/10 Calorie Row or <1:00 on machine DB Hang Snatch: adjust weight if needed // DB Hang Snatch Step Ups: Air Squats
D
Spark DB Goblet Squat
3 x 10
Mobility
E
1:00 Hip Flexor Stretch R/L 1:00 Hamstring Stretch R/L 1:00 T Spine Foam Rolling
Warm Up
A
1:00 machine of choice @ easy pace - then - 2 Rounds 10 Step Ups 10 Russian KB Swing (light) 10 Alternating V Ups :30 Glute Bridge Hold
B
DB Step Up to Reverse Lunge
3 x 8
MetCon
C
10 Russian KB Swing (35/26) 20 Air Squat 10 Russian KB Swing (35/26) 20 Air Squat 30 Step Ups 10 Russian KB Swing (35/26) 20 Air Squat 30 Step Ups 400 Meter Row * score is total time - SCALING - KB Swing: adjust weight to go unbroken Row: 800 Meter Bike or 1:30 on machine of choice
D1
Spark Crazy Ivans
2 x 15
D2
Alternating V-Ups
2 x 15
Mobility
E
1:00 Wall Squat Stretch :30 Pretzel Stretch R/L 1:00 Upper Back Foam Rolling
Eric Stark
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.
Stop trying to survive and start thriving! You don't need advanced methods to see advanced results.
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Kelly Hopkins
12:12 Member
Verified Athlete"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."
When you join a team you’re getting more than programming, you’re joining an online community.
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