
The following training session is taken directly from my FIT Level 2 program, a bodyweight-focused resistance training program designed for beginner and intermediate-level individuals to improve functional strength, endurance, and work capacity.
Warm-up
2 ROUNDS
A1. Inverted Bar or Ring Rows w/ knees bent-3-5
A4. Bodyweight Goblet Squats-5
A5. Glute Bridge Isometric Hold w/ knee extension-20 seconds each leg alternating
Optional
A6. Med Ball Slams-5
Rest 30 seconds between rounds
Specific Warm-up
B. Assisted Pull-ups or Chin-ups-2 sets x 2-3 reps @ appropriate intensity level
Rest 1:00 between sets
Training
5 ROUNDS
A1. Assisted Pull-ups or Chin-ups-5 reps @ appropriate assistance level *
A2. Plank Shoulder Taps-20 seconds each shoulder alternating
A3. Loaded Goblet Squats-10 reps @ 25lbs
Rest 1:00 between rounds
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3 ROUNDS
B1. Inverted Bar or Ring Rows-8
B3. Dive Bomber or Hindu Push-ups-8
B4. Stability Ball Bird Dogs-8 reps each side alternating @ slow and controlled tempo
Rest 1:30 between rounds
Coaching Comments:
A round is one complete rotation of two or more exercises and their respective repetitions.
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* 5 reps should feel challenging but doable each round. Reset the intensity as necessary. Increase the intensity level from FIT Level 1
If you are interested in my online coaching and programming delivered through the FIT app, click HEREÂ to reach out and get started.
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