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    Fat Loss//Functional: Weeks 1-4

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    latifa
    This document outlines a 4-week fat loss and functional fitness program consisting of 2 lifting sessions per week. Each session includes a warm-up, 3 triplex exercises, and a finisher. The intensity and volume of the exercises progressively increases over the 4 weeks. The goal is to improve joint mobility, muscle activation, cardiovascular health, and functional strength through full-body, multi-joint exercises performed at varying tempos and rest periods.

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    Fat Loss//Functional: Weeks 1-4

    Uploaded by

    latifa
    207 views2 pages
    This document outlines a 4-week fat loss and functional fitness program consisting of 2 lifting sessions per week. Each session includes a warm-up, 3 triplex exercises, and a finisher. The intensity and volume of the exercises progressively increases over the 4 weeks. The goal is to improve joint mobility, muscle activation, cardiovascular health, and functional strength through full-body, multi-joint exercises performed at varying tempos and rest periods.

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    This document outlines a 4-week fat loss and functional fitness program consisting of 2 lifting sessions per week. Each session includes a warm-up, 3 triplex exercises, and a finisher. The intensity and volume of the exercises progressively increases over the 4 weeks. The goal is to improve joint mobility, muscle activation, cardiovascular health, and functional strength through full-body, multi-joint exercises performed at varying tempos and rest periods.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    207 views2 pages

    Fat Loss//Functional: Weeks 1-4

    Uploaded by

    latifa
    This document outlines a 4-week fat loss and functional fitness program consisting of 2 lifting sessions per week. Each session includes a warm-up, 3 triplex exercises, and a finisher. The intensity and volume of the exercises progressively increases over the 4 weeks. The goal is to improve joint mobility, muscle activation, cardiovascular health, and functional strength through full-body, multi-joint exercises performed at varying tempos and rest periods.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    Cycle Type

    Program
    Fat Loss//Functional Weeks 1-4 Beg-Interm 2x/week

    PREP [4-6 min] PRIME [4-6 min]


    WARM-UP

    Goal: Joint mobility + muscle Goal: Increase Nuero +


    activation Cardiovascular activity

    LIFT Session A: Lower Push//Upper Pull


    Exercise Movement Category Week 1 Week 2 Week 3 Week 4
    2x 12-15 3x 12-15 3x 10-12 4x 8-10
    Goblet Squat Knee Dom - Squat
    Triplex #1

    2x 12-15 3x 10-12 3x 10-12 4x 8-10


    Single-arm Band Rows Pull - Horizontal

    2x 30 sec/side 3x 30 sec/side 3x 30 sec/side 3x 30 sec/side


    Lateral Plank Variation Core - Lateral

    Notes (rest/tempo): Minimize rest b/w exercises and rest approximately 90 sec between rounds
    2x 12-15 3x 12-15 3x 10-12 4x 8-10
    2-arm High Cable Rows Pull - Vertical
    Triplex #2

    2x 12-15 3x 10-12 3x 10-12 4x 8-10


    Split Squat Knee Dom - Lunge

    2x 40yards 3x 40yards 3x 40yards 3x 40yards


    Kettlebell Goblet Carry Core - Carry

    Notes (rest/tempo): Minimize rest b/w exercises and rest approximately 90 sec between rounds
    2x 12/side 3x 10/side 3x 8/side 3x 8/side
    Lateral Lunge (DB optional) Knee Dom - Lunge
    Triplex #3

    2x 12-15 3x 12 3x 12 3x 12
    TRX Reverse Fly Pull - Isolation

    2x 12-15 3x 12-15 3x 12-15 3x 12-15


    Band Kickbacks Push - Isolation

    Notes (rest/tempo): Minimize rest b/w exercises and rest approximately 90 sec between rounds
    Metabolic Circuit x3 rounds Movement Category Week 1 Week 2 Week 3 Week 4
    FINISH

    Band Squat-to-rows Full Body 30 on/20 off 40 on/20 off 45 on/15 off 30 on/10 off
    Band 10-2 Functional Core 30 on/20 off 40 on/20 off 45 on/15 off 30 on/10 off
    Battle Rope Double Wave Conditioning 30 on/20 off 40 on/20 off 45 on/15 off 30 on/10 off
    Notes (rest/tempo): Rest for 60 sec b/w rounds week 1-2 and bring rest down to 30 sec b/w rounds for last 2 rounds as needed
    Cycle Type
    Program
    Fat Loss//Functional Weeks 1-4 Beg-Interm 2x/week

    PREP [4-6 min] PRIME [4-6 min]


    WARM-UP

    Goal: Joint mobility + muscle Goal: Increase Nuero +


    activation Cardiovascular activity

    LIFT Session B: Lower Pull//Upper Push


    Exercise Movement Category Week 1 Week 2 Week 3 Week 4
    2x 12-15 3x 12-15 3x 10-12 4x 8-10
    Kettlebell RDL Hip Dom - Hinge
    Triplex #1

    2x 12-15 3x 10-12 3x 10-12 4x 8-10


    Band Chest Press Push - Horizontal

    2x 8-10 3x 8-10 3x 8-10 3x 8-10


    Deadbug Variation Core - Anterior

    Notes (rest/tempo): Minimize rest b/w exercises and rest approximately 90 sec between rounds
    2x 12-15 3x 12-15 3x 10-12 4x 8-10
    DB Incline Press Push - Vertical
    Triplex #2

    2x 8-10 3x 10-12 3x 10-12 4x 8-10


    Banded Bench Bridge Hip Dom - Hinge

    2x 15/side 3x 15/side 3x 12-15/side 4x 10-12/side


    Band tic-tocs Core - lateral

    Notes (rest/tempo): Minimize rest b/w exercises and rest approximately 90 sec between rounds
    2x 12-15 3x 10-12 3x 12-15 3x 12-15
    SB Hamstring Curls Hip Dom - Curl
    Triplex #3

    2x 8 3x 8-10 3x 10-12 3x 10-12


    SB Roll-Out Core - Anterior

    2x 12-15 3x 12-15 3x 12-15 3x 12-15


    Resistance Band Chest Fly Push - Isolation

    Notes (rest/tempo): Minimize rest b/w exercises and rest approximately 90 sec between rounds
    Burnout Finisher (2-3 rounds) Movement Category Week 1 Week 2 Week 3 Week 4
    FINISH

    Med Ball Slam Full Body 6 8 10 10


    Cardio (Bike, battle ropes, climber) etc. Conditioning 30 sec 40 sec 50 sec 60 sec

    Notes (rest/tempo): Rest for 60 sec b/w rounds week 1-2 and bring rest down to 30 sec b/w rounds for last 2 rounds as needed

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