The 12:1 Program
Keegan McDonnell
Functional Fitness, Strength & Conditioning, General FitnessThe 12:1 Program is strength and endurance training for busy parents, working professionals, and athletes of all levels.
Your time has never been in greater demand- you are fighting to be present for your family, friends, coworkers, and everyone who needs you in your life. For many of us, when life gets busier, health and fitness can fall off. The solution is not to wait until you have more time (because it might never happen...). You need a better system!
The 12:1 Program is an efficient training system that hits everything you need to improve your fitness (strength, aerobic cardio, and high intensity) all within short, 30-40 minute workouts. It is training with PURPOSE- building you up both mentally and physically so you can show up for the people that matter.
Hebrews 12:1 says, "Therefore, as we are surrounded by such a huge crowd of witnesses to the life of faith, let us strip off every weight that slows us down, especially the sin that so easily trips us up. And let us run with endurance the race God has set before us." My heart is to bring glory to God, our creator, by helping you care for your body. Through physical training, we can build the discipline and resolve to be strong men and women of God who live out the calling God has placed on our lives.
Train with purpose- for God's glory!
A
Shoulder Press
4 x 6
B1
Tricep Pushdown
3 x 12
B2
DB Lateral Raise
3 x 10
Conditioning
C
Descending DB Bench / Situps
20-16-12-8-4 DB Bench Press (light-medium weight) *After each round, complete 12 sit-ups Workout flow: 20 bench, 12 situps, 16 db bench press, 12 situps, 12 bench press, 12 situps... as fast as you can Time goal: 5-7 minutes
A
Hip 90/90 Stretch
1 x 2:00
B
Back Squat
4 x 6
C
Single Leg RDL
4 x 10
Conditioning
D
Cardio + Squats (But it gets worse)
12:00 AMRAP 200m Run / 200m Row / 400m Bike 5 Air Squats *Add 5 air squat reps each round Record how many rounds you made it through Workout flow: run, 5 squats, run, 10 squats, run, 15 squats, etc. Continuing until time expires Option to select one of these cardio methods today (run/row/bike)
A
Active Recovery
1 x 30:00
Conditioning
B
Mobility Routine
5-10 seconds on each movement, 5-10 reps
A
Bench Press
4 x 6
B1
1-Arm DB Row
3 x 10
B2
Barbell Bicep Curl
3 x 12
Conditioning
C
Plank Finisher: all directions
3 rounds: 30 seconds low plank 15 seconds right side plank 30 seconds hollow hold 15 seconds left side plank Rest 1 minute between rounds
A
Deadlift
4 x 6
B1
KB swings
3 x 12
B2
Lateral Leg Raise
3 x 10
B3
Glute Bridge Hamstring Walkout
3 x 5
C
Cardio
1 x 5:00
Conditioning
A
Zone 2 Cardio
20-40 minutes of light cardio (run, bike, row, etc.). Keep heartrate low, roughly 120-140 BPM or a easy "conversation" pace. Comment below what you did!
A1
Cat Camel
2 x 1:00
A2
Lower Trunk Rotations
2 x 1:00
A3
Long Sitting Hamstring Stretch
2 x 1:00
A4
Quad Stretch
2 x 1:00
A5
Pigeon Stretch
2 x 1:00
Coach Keegan
What's up y'all! I have my degree in exercise physiology from Texas A&M University and work as a certified personal trainer and CF-L1 trainer with 10+ years of strength training experience. My approach to fitness is simple- stick to the basics, work hard, and find a sustainable strategy. I love problem solving and helping busy clients bring fitness back as a cornerstone of their routine.
"Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us" -Hebrews 12:1
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Bryan H.
Dad of 3 + Lawyer
Verified Athlete""My time training with Keegan has been transformative, enjoyable and educational... in just a few short weeks, because of my time with Keegan, I have seen my body and my attitude towards nutrition and exercise transform for the better, and I am eager for the next steps in the journey.""
Julie R.
Mom of 2 + Bank CEO
Verified Athlete"About 12 months ago I started personal training with Keegan and I could not be more pleased. I meet with Keegan weekly and he designs 3 other workouts for me during week. He works with me on diet and sleep and is focused on my overall health!"
Chris B.
Dad + Real Estate Investor
Verified Athlete"Keegan’s nutrition and strength programming keeps my workouts efficient and purposeful. The structure and accountability have helped me stay consistent and noticeably improve my overall fitness while taking any guesswork out of the equation."
When you join a team you’re getting more than programming, you’re joining an online community.
The 12:1 Program
The 12:1 Program
The 12:1 Program
