Body weight
functional fitness 101
This is an 8-week program based on resistance training principles that have stood the test of time for over 50 years. This program will be divided into an A & B week that will be repeated throughout the 8-weeks with progressions. These progressions will serve to make the workouts more challenging each week so that adaptation and oxygen restriction will take place causing fat to burn and strength training.
How it works:
I will have each day’s workout laid out for you, beginning with the warm up, strength training, to metcon (see below). Each movement is linked to a YouTube demonstration video so that you can see that movement.
Warm Up – Will be full body and the same every day. It’s important to get accustomed to waking up your entire body and blood flowing throughout prior to strength training.
Strength – You will be doing a superset for each strength day. This means that you will couple A1 and A2 together in a row. For example: you will complete your first set of A1, then rest. After resting you will complete A2 and then repeat for 3 – 4 sets.
Tempo work in the strength – Tempo is key to building lean muscle, time under tension (TUT), and overall health. It’ll work best when you are detailed about your temps, rest times, and execution. When you see a @3011 this is describing the seconds of tempo I want you to perform the movement.
Example:
10 Air Squats @3011 = 3sec down, 0sec at the bottom, 1sec up, 1sec at the top
10 Push Ups @2012 = 2sec down, 0sec at the bottom, 1sec up, 2sec pause at the top
Metcon – Metabolic conditioning or “metcon” for short is the term that describes short bouts of higher-intensity training designed to increase metabolic demand and increase energy usage. We will do this after our strength straining superset. This will be continued 10-15min workouts that get your heart rate and metabolic rate high. The goal is to burn calories, sweat, and have fun!
Intro
TIP: To get the most out of this program and see results, take a before photo and a picture of the scale on day 1.
WARM-UP
20 Jumping Jacks or 200 m run
Then
10 Quadruped Thoracic Rotations (each side)
10 Quadruped Bird Dogs (20 total)
5 Quadruped CARS Shoulder (each arm)
Then 3 rounds:
20 Deadbugs
WEEK 1
Day 1 - Squat and Pull
A1) 3sets of 10reps Reverse Lunge To Knee Tuck @3011 (10 each leg) – rest 75sec
A2) 3sets of 10-15reps Pillow Case Row @2012 – rest 75sec
Metcon: 10min AMRAP (as many reps as possible)
30sec Bent Hollow Hold
30 Air Squat
Day 2 - Hinge and Press
A1) 3sets of 10reps Single Leg Hip Thrust @1012 – rest 75sec
A2) 3sets of 10reps Negative Push Up @5000 – rest 75sec
Metcon: 8min AMRAP (as many reps as possible in 5min)
2-4-6-8-10… increase reps in this order
Run 100m between each set
Day 3 - Push & Pull
A1) 3sets of 10reps Pike Push Up @2011 – rest 75sec (no box if scaled)
A2) 3sets of 10reps Pillow Case Archer Row @2012 (5 each side) – rest 75sec
A3) 3sets of 20 alt. reps Reverse Plank March – rest 75sec
Metcon: Core Focus
Chipper (1x through in order)
25 Hollow Rocks
10 V-Ups
Day 4 - Hinge and Squat
A1) 3sets of 20alt. Curtsy Squats @2011 (10 each leg) –rest 75sec
A2) 3sets of 20alt. Single Leg RDL @2011 (10 each leg) –rest 75sec
Metcon: 3 Rounds in order for time
10 Burpee
15 Glute Bridge
20 Frog Pump
WEEK 2
Day 1 – Squat & Pull
A1) 3×10 Rear Foot Elevated Split Squat @3011 (10 each leg), rest 75 s
A2) 3×10 Pillow Case Face Pull @2012, rest 75 s
Metcon – 10 min AMRAP
30 yd Quadruped Crawl
10 Plank Marchs
Day 2 – Hinge & Press
A1) 3×12–14 Frog Pump Hip Thrust @1012, rest 75 s
A2) 3×10 Close Grip Bench Push Up @2011, rest 75 s
Metcon – 8 min AMRAP (score every 5 min)
2–4–6–8–10… Burpee
50 Penguin Jumps between each set
Day 3 – Push & Pull
A1) 3×10 Bench Dips @2011, rest 75 s
A2) 3×10 (5/side) Elbow to Tall Plank, rest 75 s
A3) 3×10 Prone Scap Retraction (1 s pause at top), rest 75 s
Metcon – Chipper (once through)
Day 4 – Hinge & Squat
A1) 3×20 alt Cossack Squats (10 each leg), rest 75 s
A2) 3×20 alt Bowler Squats (10 each leg), rest 75 s
Metcon – 3 rounds for time
10 180 Burpee
15 Hip Thrust
20 alt Curtsy Squats
WEEK 3
Day 1 – Squat & Pull
A1) 3×10 Reverse Lunge to Knee Tuck @3011 (10 each leg), rest 60 s
A2) 3×10–15 Pillow Case Row @2012, rest 60 s
Metcon – 10 min AMRAP
30 alt Jumping Lunges
Day 2 – Hinge & Press
A1) 3×10 Single Leg Hip Thrust @1012, rest 60 s
A2) 3×10 Negative Push Up @5000, rest 60 s
Metcon – 8 min AMRAP (score every 5 min)
2–4–6–8–10… No Push Up Burpee
Run 100 m between sets
Day 3 – Push & Pull
A1) 3×10 Pike Push Up @2011, rest 60 s
A2) 3×10 (5/side) Pillow Case Archer Row @2012, rest 60 s
A3) 3×20 alt reps Reverse Plank March, rest 60 s
Metcon – Core focus (2 rounds)
20 Hollow Rocks
10 V-Ups
*Rest 30 s after round 1
Day 4 – Hinge & Squat
A1) 3×20 alt Curtsy Squats @2011 (10 each leg), rest 60 s
A2) 3×20 alt Single Leg RDL @2011 (10 each leg), rest 60 s
Metcon – 4 rounds for time
10 Burpee
15 Glute Bridge
20 Frog Pump
WEEK 4
Day 1 – Squat & Pull
A1) 3×10 Rear Foot Elevated Split Squat @3011 (10 each leg), rest 60 s
A2) 3×10 Pillow Case Face Pull @2012, rest 60 s
Metcon – 14 min AMRAP
20 yd Quadruped Crawl
Day 2 – Hinge & Press
A1) 3×12–14 Frog Pump Hip Thrust @1012, rest 60 s
A2) 3×10 Close Grip Bench Push Up @2011, rest 60 s
Metcon – 8 min AMRAP (score every 5 min)
2–4–6–8–10… Man Maker
200 m run between sets
Day 3 – Push & Pull
A1) 3×10 Bench Dips @2011, rest 60 s
A2) 3×10 (5/side) Elbow to Tall Plank, rest 60 s
A3) 3×10 Prone Scap Retraction (1 s pause), rest 60 s
Metcon – Chipper (once through), then repeat first 3 after 2 min rest
50 Sit Ups
25 Tuck Ups
10 Superman
— rest 2 min —25 Hollow Rocks
10 V-Ups
Day 4 – Hinge & Squat
A1) 3×20 alt Cossack Squats (10 each leg), rest 60 s
A2) 3×20 alt Bowler Squats (10 each leg), rest 60 s
Metcon – 4 rounds for time
10 180 Burpee
15 Hip Thrust
20 alt Curtsy Squats
WEEK 5
Day 1 – Squat & Pull
A1) 4×10 Reverse Lunge to Knee Tuck @3011, rest 60 s
A2) 4×10–15 Pillow Case Row @2012, rest 60 s
Metcon – 10 min AMRAP
30 s Pike Leg Lift Hold
30 alt Pogo Lateral Jumps
Day 2 – Hinge & Press
A1) 4×10 Single Leg Hip Thrust @1012, rest 60 s
A2) 4×10 Negative Push Up @5000, rest 60 s
Metcon – 8 min AMRAP
2–4–6–8–10… Push Up Shoulder Tap
50 alt Lateral Step Overs (25/side) between sets
Day 3 – Push & Pull
A1) 4×10 Pike Push Up @2011, rest 60 s
A2) 4×10 (5/side) Pillow Case Archer Row, rest 60 s
A3) 4×20 alt reps Reverse Plank March, rest 60 s
Metcon – Core focus (2 rounds)
10 Candlestick Roll Up
*Rest 30 s after round 1
Day 4 – Hinge & Squat
A1) 4×20 alt Curtsy Squats @2011, rest 60 s
A2) 4×20 alt Single Leg RDL @2011, rest 60 s
Metcon – 4 rounds for time
20 alt Bent Hollow Flutter Kicks
*Rest 45 s after each set
WEEK 6
Day 1 – Squat & Pull
A1) 4×10 Rear Foot Elevated Split Squat @3011, rest 60 s
A2) 4×10 Pillow Case Face Pull @2012, rest 60 s
Metcon – 5 min AMRAP, rest 2 min, repeat
30 yd Reverse Quadruped Crawl
8 Plank Marchs
*Goal is consistency
Day 2 – Hinge & Press
A1) 4×12–14 Frog Pump Hip Thrust @1012, rest 60 s
A2) 4×10 Close Grip Bench Push Up @2011, rest 60 s
Metcon – 10 min AMRAP
2–4–6–8–10… Man Maker
200 m run between sets
Day 3 – Push & Pull
A1) 4×10 Bench Dips @2011, rest 60 s
A2) 4×10 (5/side) Elbow to Tall Plank, rest 60 s
A3) 4×10 Prone Scap Retraction (1 s pause), rest 60 s
Metcon – 3 rounds
Day 4 – Hinge & Squat
A1) 4×20 alt Cossack Squats (10 each leg), rest 60 s
A2) 4×20 alt Bowler Squats (10 each leg), rest 60 s
Metcon – 2 rounds for time
10 180 Burpee
15 Hip Thrust
20 alt Curtsy Squats
Run 400 m, rest 2 min, then repeat round 2
WEEK 7
Day 1 – Squat & Pull
A1) 4×10 Reverse Lunge to Knee Tuck @3011, rest 45 s
A2) 4×10–15 Pillow Case Row @2012, rest 45 s
Metcon – 10 min AMRAP
30 s Pike Leg Lift Hold
30 alt Pogo Lateral Jumps
Day 2 – Hinge & Press
A1) 4×10 Single Leg Hip Thrust @1012, rest 45 s
A2) 4×10 Negative Push Up @5000, rest 45 s
Metcon – 10 min AMRAP
2–4–6–8–10… Push Up Shoulder Tap
50 alt Lateral Step Overs between sets
Day 3 – Push & Pull
A1) 4×10 Pike Push Up @2011, rest 45 s
A2) 4×10 (5/side) Pillow Case Archer Row, rest 45 s
A3) 4×20 alt reps Reverse Plank March, rest 45 s
Metcon – Core focus (1 round)
20 Candlestick Roll Up
*Rest 30 s after the set
Day 4 – Hinge & Squat
A1) 4×20 alt Curtsy Squats @2011, rest 45 s
A2) 4×20 alt Single Leg RDL @2011, rest 45 s
Metcon – 2 rounds for time
40 alt Bent Hollow Flutter Kicks
*Rest 45 s after first set
WEEK 8
Day 1 – Squat & Pull
A1) 4×10 Rear Foot Elevated Split Squat @3011, rest 45 s
A2) 4×10 Pillow Case Face Pull @2012, rest 45 s
Metcon – 3 min AMRAP, rest 2 min, repeat (3 total sets)
20 yd Reverse Quadruped Crawl
8 Plank Marchs
*Goal is consistency
Day 2 – Hinge & Press
A1) 4×12–14 Frog Pump Hip Thrust @1012, rest 45 s
A2) 4×10 Close Grip Bench Push Up @2011, rest 45 s
Metcon – 10 min AMRAP
2–4–6–8–10… Table Body Row
200 m run between sets
Day 3 – Push & Pull
A1) 4×10 Bench Dips @2011, rest 60 s
A2) 4×10 (5/side) Elbow to Tall Plank, rest 45 s
A3) 4×10 Prone Scap Retraction (1 s pause), rest 45 s
Metcon – 3 rounds
10 Leg Lift Overs
*Rest 30 s after each round
Day 4 – Hinge & Squat
A1) 4×20 alt Cossack Squats (10 each leg), rest 45 s
A2) 4×20 alt Bowler Squats (10 each leg), rest 45 s
Metcon – 2 rounds for time
10 Push Up
10 alt Reverse Lunges to Step Up (5/side)
Run 400 m, rest 2 min, then repeat round 2
What’s next
Individual Design
You get all of my attention, working one on one to design a fully personalized program around your lifestyle, schedule, equipment, injuries, and goals. This program includes nutrition and accountability for building healthy habits, regular feedback, as well as monthly consultations.
Nutrition Coaching
I offer customized macronutrient plans that is personalized to your life, while supporting and coaching healthy habits. This is done through Precision Nutritions Pro Coach app and includes weekly or monthly consultations (depending on your nutritional package).