Functional Training Plan C

PROGRAM
FUNCTIONAL TRAINING PLAN
CHARLIE
Functional Training Plan - C
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.
Copyright ANIMALISTIC FITNESS 2009-2013. Text and images may not be copied or used without the expressed written consent of the owner. All rights reserved. Additional training resources available at: www.ANIMALISTICFITNESS.com Page 2
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.
Day 1 Total Body Workout 1
Day 2 Cardio Workout
Workout description detailed below
Warm-up / Cool down: 5:00 @ a LEVEL 5 effort Interval Workout: 2:00 @ a LEVEL 8 effort + 3:00 @ a LEVEL 5 effort Repeat for 20:00 (4 repeats)
WEEK ONE
Day 5 AM: Total Body Workout 3 + PM: Cardio Workout AM: Workout description detailed below PM: Cardio Workout - Active Recovery: 35:00 @ a LEVEL 5 effort SPECIAL NOTES
Warm-up / Cool down: 7:00 @ a LEVEL 5 effort Interval Workout: 10 seconds @ a LEVEL 9-10 effort + 50 seconds @ a LEVEL 2-4 effort Repeat for 10:00 (15 repeats)
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.
TOTAL BODY WORKOUT 1

Workout
LADDERS 1) 2, 4, 6 repsuntil you fail to complete the next set in the ladder for any one of the following exercises: Tricep Push-ups V-ups Crossover Lunges (each leg) 2) 1, 2, 3 repsuntil you fail to complete the next set in the ladder for the following exercise: Pull-ups 3) 1, 2, 3 repsuntil you fail to complete the next set in the ladder for any one of the following exercises: Dive Bomber Push-ups Atomic Sit-ups x 2 (2, 4, 6 reps etc.) Goblin Squats x 2 (2, 4, 6 reps etc.) 4) 1, 2, 3 repsuntil you fail to complete the next set in the ladder for the following exercise: Chin-ups 5) 1, 2, 3 repsuntil you fail to complete the next set in the ladder for any one of the following exercises: Bar Dips Oblique Leg Raises (each leg) Side Lunges (each leg) 6) 1, 2, 3 repsuntil you fail to complete the next set in the ladder for the following exercise: Inverted Rows NOTE: Rest up to 1:00 between sets for each ladder in the workout.

Workout
1) CIRCUIT x 3 Towel Pull-ups-8 Hanging Leg Raises (shins to bar)-10 Handstand Push-ups-8* Rest up to 1:00 2) CIRCUIT x 3 Inverted Rows (feet elevated)-10 Atomic Bicycles (each side)-10 Clapping or Plyo Push-ups-15 Rest up to 1:00 3) CIRCUIT x 3 Close Grip Pull-ups-10 Sit-ups-20 Front Plank-90 seconds Decline Med Ball Tricep Push-ups-15 Rest up to 1:00 NOTE: Perform all of the reps for each exercise before moving onto the next exercise. * Perform Decline Shoulder Push-ups if necessary. 4) Squat Jumps-10 x 10 (sets x reps) Rest up to 30 seconds between sets

Workout
1) COMPLEX Front Plank-90 seconds Side Plank (right)-90 seconds Side Plank (left)-90 seconds Reverse Plank-90 seconds 2) 100 Burpees as quickly as possible 3) COMPLEX Front Plank-1:00 Side Plank (right)-1:00 Side Plank (left)-1:00 Reverse Plank-1:00 4) 75 Pull-ups as quickly as possible 5) COMPLEX Front Plank-30 seconds Side Plank (right)-30 seconds Side Plank (left)-30 seconds Reverse Plank-30 seconds 6) 50 Hanging Leg Raises (shins to bar) as quickly as possible
WEEK TWO
Warm-up / Cool down: 5:00 @ a LEVEL 5 effort Interval Workout: 2:00 @ a LEVEL 8 effort + 3:00 @ a LEVEL 5 effort Repeat for 20:00 (4 repeats)
Day 5 AM: Total Body Workout 6 + PM: Cardio Workout AM: Workout description detailed below PM: Cardio Workout - Active Recovery: 40:00 @ a LEVEL 5 effort NOTES
Warm-up / Cool down: 7:00 @ an LEVEL 5 effort Interval Workout: 30 seconds @ a LEVEL 8-9 effort + 1:00 @ a LEVEL 5 effort Repeat for 15:00 (10 repeats)

Workout
LADDERS 1) 2, 4, 6 repsuntil you fail to complete the next set in the ladder for the following exercise: Decline Two Med Ball Push-ups Perform as many ladders as it takes to reach a minimum of 100 total reps 2) 2, 4, 6 repsuntil you fail to complete the next set in the ladder for the following exercise: Squat Jumps Perform as many ladders as it takes to reach a minimum of 100 total reps 3) 1, 2, 3 repsuntil you fail to complete the next set in the ladder for the following exercise: Pull-ups Perform as many ladders as it takes to reach a minimum of 100 total reps 4) 2, 4, 6 repsuntil you fail to complete the next set in the ladder for the following exercise: V-ups Perform as many ladders as it takes to reach a minimum of 100 total reps NOTE: Rest up to 30 seconds between sets for each ladder in the workout. Once you reach your peak for the prescribed exercise in the ladder, immediately begin the ladder over again. Continue in this fashion until you have performed a total of 100 reps for the prescribed exercise. For example, you hit 10 Pull-ups going up the ladder but know that you will not be able to hit 11 on the next set, immediately begin the ladder over at 1 Pullup, etc. until you reach 100 total Pull-ups.

Workout
1) 50 Handstand Push-ups in as few sets as possible* Perform 5 Towel Pull-ups between sets NOTE: Perform as many HSPUs as you can in one set before muscle failure then perform 5 Towel Pull-ups. Repeat in this fashion until you have completed a total of 50 HSPUs. Minimal rest between sets of HSPUs and Towel Pull-ups. * Perform Decline Shoulder Push-ups if necessary. 2) 50 Chin-ups in as few sets as possible Perform 10 Clapping or Plyo Push-ups between sets NOTE: Same protocol as above. 3) CHIPPER Sit-ups-40 Split Jumps (each leg)-20 Atomic Sit-ups-40 Oblique Leg Raises (each side)-20 Single Leg Box Squats (each leg)-10** Bulgarian Split Squats (each leg)-10*** Seated Flutter Kicks (4 count)-40 Swimmers (4 count)-20 Crossover Lunges (each leg)-20 Goblin Squats-40 V-ups-40 Squat Jumps-40 Lower Back Hyperextensions (side to side)-20 NOTE: Perform all of the reps for each exercise before moving onto the next exercise. ** Use a platform that allows you to go as low as comfortably possible for each rep. *** Performed the same was a standard Split Squats but with your rear foot (top of the foot) resting on a knee-high bench or platform.

Workout
TIME TRIAL: 1) CIRCUIT x 4 Bar Dips-15 Burpees-15 V-ups-25 Pull-ups-12 Squat Jumps-15 TIME_________ NOTE: Perform all of the reps for each exercise before you move onto the next exercise. This workout is for time! Keep track of the time it takes for you to complete all 4 circuits. Your goal is to finish in less than 20 minutes. 2) COMPLEX x 2 Front Plank-2:00 Side Plank (right)-2:00 Side Plank (left)-2:00 Reverse Plank-2:00 Rest 2:00

Functional Training Plan C

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PROGRAM

FUNCTIONAL TRAINING PLAN

Functional Training Plan - C

Fitness Advisory and Disclaimer

Functional Training Plan - C

Functional Training Plan - C

Day 1 Total Body Workout 1

Day 2 Cardio Workout

Day 3 Total Body Workout 2

Workout description detailed below

Workout description detailed below

Day 4 Cardio Workout

Functional Training Plan - C

TOTAL BODY WORKOUT 1

Functional Training Plan - C

TOTAL BODY WORKOUT 2

Functional Training Plan - C

TOTAL BODY WORKOUT 3

Functional Training Plan - C

Day 1 Total Body Workout 4

Day 2 Cardio Workout

Day 3 Total Body Workout 5

Workout description detailed below

Workout description detailed below

Day 4 Cardio Workout

Functional Training Plan - C

TOTAL BODY WORKOUT 4

Functional Training Plan - C

TOTAL BODY WORKOUT 5

Functional Training Plan - C

TOTAL BODY WORKOUT 6

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