Unf*ck Your Fitness
Train Till Death
General Fitness, Strength & ConditioningDid you wake up one day and say, "...Fuck. I'm not in my 20’s anymore," as you realize how much your body hurts, how hangovers last longer, and your coffee just doesn't hit the same? We all face it. Life starts to catch up with you and now you're feeling it—and see it too. Well, it's time to get yourself unf*cked and back to feeling awesome.
Unf*ck Your Fitness is going to get you there. Join a team of like-minded people who need to make the same changes in their health and strength, one day at a time. With the right habits and routines you’ll see yourself get stronger, gain energy, and improve your mood. And best of all, the weezing that happens with activity will go away! Reclaim the badass you are.
A1
Goblet Squat
3 x 8
A2
Single Arm Dumbbell Row
3 x 16
B1
DB Split Squat
3 x 16
B2
DB Reverse Fly
3 x 8
C1
Db Oblique Side Bends
3 x 16
C2
Plank
3 x 1:00
Finisher! Arms
D
3 Rounds Bicep Hammer Curls 10-15 reps Lateral Raises 10-15 reps Rest 90 seconds
Conditioning
E
Post Workout Reflection
Please reflect on these few questions as a comment below: -How was your session? Did you feel like you could have done more, or needed to do less in any areas? -Did you learn anything about yourself or the movements? -How are you feeling post workout? -What is your fueling strategy for the rest of the day? Do you have a plan?
A1
DB Deadlift
3 x 8
A2
Neutral Grip DB Floor Press
3 x 8
B1
Glute Bridges
3 x 10
B2
Half Kneeling DB Press
3 x 16
C1
Penguins
3 x 15
C2
Ab Reach
3 x 15
Glute Finisher!
D
3 Rounds MAX rep Sumo Squat MAX rep KB swings Rest 2 minutes If you're not comfortable performing KB swings get back on the ground and do a MAX set of glute bridges. Yes... I know you did them earlier. Don't worry about it. ;)
Conditioning
E
Post Workout Reflection
Please reflect on these few questions as a comment below: -How was your session? Did you feel like you could have done more, or needed to do less in any areas? -Did you learn anything about yourself or the movements? -How are you feeling post workout? -What is your fueling strategy for the rest of the day? Do you have a plan?
A1
DB Front Squat
3 x 8
A2
Arnold Curl and Press
3 x 8
B1
Gorilla Row
3 x 16
B2
Side Lunge
3 x 16
C1
Wall Sit
3 x 1:00
C2
Superman
3 x 12
Finisher! Curls!
D
3 Rounds MAX set of crush curls Rest 90 seconds before the next round. It is called the crush grip because you're squeezing the dumbbell or kettlebell as if you were trying to crush a soda can. You should feel this in your biceps but you should also feel your chest muscles burning!
Conditioning
E
Post Workout Reflection
Please reflect on these few questions as a comment below: -How was your session? Did you feel like you could have done more, or needed to do less in any areas? -Did you learn anything about yourself or the movements? -How are you feeling post workout? -What is your fueling strategy for the rest of the day? Do you have a plan?
A1
Dumbbell RDL
3 x 8
A2
Elevated Push-up
3 x 8
B1
DB Reverse Lunge
3 x 16
B2
Crush Grip Floor Press
3 x 15
C
Bear Crawl Hold
3 x 0:45
Conditioning
D
Glute + Core Finisher!
Glute + Core Finisher! 2 rounds MAX reps side lying leg raises RIGHT SIDE MAX reps single leg glute bridges w/ pulse RIGHT SIDE 60 seconds penguines Alternating --- MAX reps side lying leg raises LEFT SIDE MAX reps single leg glute bridges w/ pulse LEFT SIDE 60 seconds penguines Alternating
Conditioning
E
Post Workout Reflection
Please reflect on these few questions as a comment below: -How was your session? Did you feel like you could have done more, or needed to do less in any areas? -Did you learn anything about yourself or the movements? -How are you feeling post workout? -What is your fueling strategy for the rest of the day? Do you have a plan?
Conditioning
A
Training Quality
What was your training quality for the week? What did you feel went well? What could be improved? Leave answer in "circuit notes" below and hit complete when you're done!
Conditioning
B
Nutrition Quality
How was your nutrition quality for the week? Were you able to stay in line with your goals? What were some wins and some losses? Leave answer in "circuit notes" below and hit complete when you're done!
Conditioning
C
Energy Levels
How were your energy level overall this week? Was it consistent in one form or another or was it up and down? Leave answer in "circuit notes" below and hit complete when you're done!
Conditioning
D
Sleep Quality
How was your sleep quality for the week? On average how many hours did you get a night? Do you have an idea why your sleep may have been good or bad? Leave answer in "circuit notes" below and hit complete when you're done!
Conditioning
E
Wins and Losses
What were some wins for the week across all of your training, nutrition, and lifestyle touch points? What are some losses we could improve on for the upcoming week? -- Leave answer in "circuit notes" below and hit complete when you're done!
Conditioning
F
Additional Notes
Please leave any additional notes or questions you may have? You got through the week! Let's prepare for an even better one! Leave answer in "circuit notes" below and hit complete when you're done!
Coach Neil
Coach by day, Musician by night
Coach Lexy
Coach, nutrition nerd and artist.
Try us out for FREE for 7 days, on us! We're excited to have you join our team.
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Hannah Lovett
Certified Badass
Verified Athlete"Now that I have committed myself to this path after I was given the tools for success, there's no going back. I was 154lb with fat, now I'm 130 with muscle! I don't think I could have gotten to where I am without help from this fitness plan and every day I'm seeing improvements!"
Kelsey Lobie
Certified Badass
Verified Athlete"Training with Neil has been fantastic! I love the program how he’s able to change things up when it’s necessary for me. He truly cares about you and your health. Some highlights are getting out to deadlifting 200lbs, starting to run again, and of course losing 75 lbs! Thank you!!"
Alex Skarmas
Certified Badass
Verified Athlete"Neil really cares about each of his clients and makes you feel like you are capable of pushing yourself and hitting your goals. Having a support system from a coach makes a huge difference in what you feel you are able to accomplish!"
When you join a team you’re getting more than programming, you’re joining an online community.
Unf*ck Your Fitness
Unf*ck Your Fitness
Unf*ck Your Fitness
