PROGRAM

FUNCTIONAL TRAINING PLAN

BRAVO

Functional Training Plan - B

Fitness Advisory and Disclaimer

The published workouts contained in this training plan are arduous and recommended for individuals who are able bodied and physically healthy. In any sport or fitness program there is the inherent risk of injury both foreseeable and unforeseeable, the user acknowledges these risks by attempting the workouts contained in this program and releases ANIMALISTIC FITNESS and any of its members of liability from injuries sustained while participating in the aforementioned workouts. Perform these workouts at your own risk. ANIMALISTIC FITNESS assumes no responsibility for any injuries that may occur while performing any portion of this training package. Consult a physician before undergoing any new physical fitness regimen.

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Functional Training Plan - B

WARM-UP ROUTINE
The purpose of a good warm-up is to raise your bodys core temperature and to prepare the muscles in your body and your mind for the workout ahead. You can accomplish this by running, jumping rope, performing Jumping Jacks, High Knees, biking, Squat Thrusts, Body Builders, or a combination of the previous etc. for a brief 5-10 minute time period. The goal of your warm-up is to break a light sweat. The cardio training workouts in this fitness plan already include a proper warm-up, however, be sure to perform a proper warm-up prior to your scheduled functional strength and conditioning workout for the day as well. It is not necessary or recommended to perform static stretches before a workout unless you are stretching tight and over active muscles. In this case, hold each stretch for 20-30 seconds.

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Functional Training Plan - B

Day 1 Total Body Workout 1

Day 2 Cardio Workout

Day 3 Total Body Workout 2

Workout description detailed below

Warm-up / Cool down: 10:00 @ a LEVEL 5 effort Interval Workout: 10 seconds @ a LEVEL 9-10 effort + 50 seconds @ a LEVEL 2-4 effort Repeat for 10:00 (10 repeats)

Workout description detailed below

WEEK ONE

Day 4 Cardio Workout

Day 5 Total Body Workout 3 SPECIAL NOTES

Warm-up / Cool down: 5:00 @ a LEVEL 5 effort Interval Workout: 1:30 @ a LEVEL 8 effort + 3:30 @ a LEVEL 5 effort Repeat for 20:00 (4 repeats)

Workout description detailed below

1) Hydrate and eat well (drink plenty of water and eat nutrient dense foods) 2) Use Foam roller for muscular rejuvenation + focus on tight and overactive muscle groups 3) Stretch muscles throughout body (hold each stretch for minimum 30 seconds). 4) Stretch tight muscle groups multiple times throughout the day 5) Get a good nights rest. Sleep 7-9 hours if possible.

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Functional Training Plan - B

TOTAL BODY WORKOUT 1

Workout
ECCENTRIC TRAINING: (5/0/1) Rep Tempo. Perform all of the reps in every set for each of the following exercises at a rep tempo of 5 seconds in the negative (eccentric) phase of the movement, a 0 second pause at the bottom of the movement, and 1 second in the positive (concentric) phase of the movement. 1) SUPERSET x 2 Push-ups-Max Reps Leg Levers-Max Reps Rest up to 90 seconds 2) SUPER SET x 2 Pull-ups-Max Reps Side Lunges (each leg)-Max Reps Rest up to 90 seconds 3) SUPERSET x 2 Bar Dips-Max Reps Atomic Sit-ups-Max Reps Rest up to 90 seconds 4) SUPERSET x 2 Inverted Rows (feet elevated)-Max Reps Crossover Lunges (each leg)-Max Reps Rest up to 90 seconds

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Functional Training Plan - B

TOTAL BODY WORKOUT 2

Workout
TIME UNDER TENSION TRAINING: Perform all of the reps in every set for each of the following exercises in slow motion keeping constant tension on the muscles being worked throughout both the negative (eccentric) and positive (concentric) phases of the movement. Perform every rep slow enough so that the prescribed number of reps each set is very challenging. 1) CIRCUIT x 5 Towel Pull-ups-5 Box Jumps (highest platform possible)-5* Hanging Leg Raises (shins to bar)-5 Decline Two Med Ball Shoulder Push-ups-5 Rest up to 2:00 NOTE: Perform all of the reps for each exercise before moving onto the next exercise. * Excluded from the Time Under Tension principle. Perform this exercise at the normal tempo. Jump up to the highest platform possible, step down and repeat. 2) Front Plank-5:00 cumulative effort Rest 30 seconds between efforts

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Functional Training Plan - B

TOTAL BODY WORKOUT 3

Workout
TIME UNDER TENSION TRAINING: Perform all of the reps in every set for each of the following exercises in slow motion keeping constant tension on the muscles being worked throughout both the negative (eccentric) and positive (concentric) phases of the movement. Perform every rep slow enough so that the prescribed number of reps each set is very challenging. 1) SUPERSET x 5 Chin-ups-3 V-ups-5 Rest up to 1:00 2) SUPERSET x 5 Tricep Push-ups-5 Goblin Squats-5 Rest up to 1:00 3) SUPERSET x 2 Front Plank-90 seconds Reverse Plank-90 seconds Rest 90 seconds 4) SUPERSET x 2 Side Plank (right side)-90 seconds Side Plank (left side)-90 seconds Rest 90 seconds 5) Wall Sit or Wall Squat-Hold as long as possible without breaking form* NOTE: Perform all of the reps/time for each exercise before moving onto the next exercise. *Once you break perfect form on the Wall Squat you are finished. Keep track of the total time spent in the Wall Squat position. Perfect form is keeping your back straight against the wall with both thighs parallel to the ground.

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Functional Training Plan - B

Day 1 Cardio Workout

Day 2 Total Body Workout 4

Day 3 Cardio Workout

WEEK TWO

Warm-up / Cool down: 5:00 @ a LEVEL 5 effort Interval Workout: 1:30 @ a LEVEL 8 effort + 3:30 @ a LEVEL 5 effort Repeat for 20:00 (4 repeats)

Workout description detailed below

Active Recovery: 30:00 @ a LEVEL 5 effort

Day 4 Total Body Workout 5

Day 5 AM & PM Cardio Workouts Warm-up / Cool down: 5:00 @ a LEVEL 5 effort Interval Workout: 30 seconds @ a LEVEL 8-9 effort + 1:30 @ a LEVEL 5 effort Repeat for 10:00 (5 repeats) Perform the above Cardio Interval workout in the morning (AM) and in the evening (PM) SPECIAL NOTES

Workout description on page 20

1) Hydrate and eat well (drink plenty of water and eat nutrient dense foods) 2) Use Foam roller for muscular rejuvenation + focus on tight and overactive muscle groups 3) Stretch muscles throughout body (hold each stretch for minimum 30 seconds). 4) Stretch tight muscle groups multiple times throughout the day 5) Get a good nights rest. Sleep 7-9 hours if possible.

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Functional Training Plan - B

TOTAL BODY WORKOUT 4

Workout
TIME UNDER TENSION TRAINING: Perform all of the reps in every set for each of the following exercises in slow motion keeping constant tension on the muscles being worked throughout both the negative (eccentric) and positive (concentric) phases of the movement. Perform every rep slow enough so that the prescribed number of reps each set is very challenging. Rest up to 1:00 between sets for all of the prescribed exercises (unless otherwise specified). MULTI SETS 1) Chin-ups-2 x 3 (sets x reps) 2) Pull-ups-2 x 3 3) Inverted Rows (feet elevated)-2 x 3 4) Leg Levers-2 x 8 5) Sit-ups-2 x 8 6) Decline Two Med Ball Shoulder Push-ups-2 x 5 7) Bar Dips-2 x 5 8) Dive Bomber Push-ups-2 x 5 9) Walking Lunges (each leg)-2 x 8 10) Side Lunges (each leg)-2 x 8 NOTE: Perform all of the reps and sets for each exercise before moving onto the next exercise.

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Functional Training Plan - B

TOTAL BODY WORKOUT 5

Workout
ECCENTRIC TRAINING: (5/0/1) Rep Tempo. Perform all of the reps in every set for each of the following exercises at a rep tempo of 5 seconds in the negative (eccentric) phase of the movement, a 0 second pause at the bottom of the movement, and 1 second in the positive (concentric) phase of the movement. Rest up to 1:00 between sets for all of the prescribed exercises (unless otherwise specified). MULTI SETS 1) V-ups-3 x Max Reps 2) Push-ups-3 x Max Reps 3) Inverted Rows (feet elevated)-3 x Max Reps 4) Goblin Squats-3 x Max Reps 5) Lower Back Hyperextension (combo)-3 x 1:00 hold NOTE: Perform all of the reps and sets for each exercise before moving onto the next exercise. 6) Burpees-3 x Max reps in 1:00 Rest 1:00 between sets NOTE: Keep track of the total number of Burpees performed in all 3 sets.

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