Functional Based movements, to help you better function throughout your daily life
Core lifts are paramount with accessory work and a bit of conditioning as well
FeaturesCircuit
A
3 Rounds of 10x Russian Situps 10x Hanging Knee Raise 20x Med Ball Twist
B1
Barbell Bicep Curl
5 x 8
B2
Reverse Grip DB Presss
5 x 8
C1
Seated Incline DB Curls
3 x 10
C2
DB Floor Press
3 x 10
Circuit
D
3 Rounds of 12x Hammer Curl 12x DB Skull Crusher 12x Cheat Curl 12x OH Tricep Extension
Circuit
A
3 Rounds of 5x Wall Squats 10x Air Squats 15x Goblet Squats
B
Back Squat
5 x 6
C
Pause Back Squat
10 x 3
D
Good Morning
5 x 5
Circuit
E
Deadlift Circuit 7x Deadlifts 90 sec Cardio 5x Deadlifts 90 Sec cardio 3x Deadlifts 90 Sec all out Cardio
Circuit
A
3 Rounds of 5x Pullup 10x Incline DB Press 15x Lateral Raise
B
Bench Press
6 x 6
C
Pull-Up
10 x 3
D1
DB Bench Press
5 x 5
D2
Bent Over Row
5 x 5
Circuit
E
OHP Circuit 6x Barbell OHP 90 sec Cardio 5x Barbell OHP 90 Sec cardio 4x Barbell OHP 90 Sec Cardio 3x Barbell OHP 90 sec Cardio 2x Barbell OHP 90 Sec Cardio 1x Barbell OHP 90 sec Cardio
Circuit
A
5 Rounds of 1 min Max Air Squats 1 min Rest
B1
Front Squat
5 x 8
B2
Good Morning
5 x 8
C1
Walking Lunges
4 x 8
C2
Hip Thrust
4 x 15
Circuit
D
5 Rounds of 10x Air Squats 10x Crunch 10x Russian Twist
Circuit
A
5 Rounds of 10x Face Pulls 10x Pushups 10x Pullups
B1
DB Bench Press
5 x 8
B2
Bent Over DB Row
5 x 8
C1
Incline DB Bench Press
4 x 8
C2
Lat Pulldown
4 x 15
D1
DB Fly
3 x 8
D2
DB Lateral Raise
3 x 8
Circuit
E
Set your Tabata Timer for 8 rounds Push-ups 20sec work 10sec Rest
Circuit
A
10 min any cardio
Circuit
B
E2MOM for 20 min Every 2 min on Min (set your timer) for 3x Power Cleans 2x Front Squats 1x Push Press
Circuit
C
Hang Clean 1 hang Clean every 30 seconds for 10 min
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