The objective of the Fit 360 program is to develop overall body strength with a focus on performing more functional type exercises. There is no sitting around in these workouts.
The level of difficulty is advanced and the each workout will take between 45-60 minutes to complete.
Perform each workout once per week and take one day off between each workout. Ideally, train on Monday, Wednesday, and Friday.
Remember to warmup for 5-10 minutes prior to beginning. Refer to dynamic warmup basics.
Day one:
1. Snatch Squat (begin with stick if you have difficulty with the technique)
3-4 sets for 10 reps with 60-90 seconds break between
2. Dumbbell Squat and Press
3-4 sets for 8-10 reps with 60-90 seconds break between
3. Single Leg Barbell RDL
3-4 sets for 8 reps on each leg with 60-90 seconds break between
4. Dumbbell Chest Press on Exercise Ball
3-4 sets for 6-8 reps with 90 seconds break between
5. Standing Barbell Twist
3-4 sets for 6-8 reps on each side with 60-90 seconds break between
6. Dumbbell Back Row
3-4 sets for 6-8 reps with 60-90 seconds break between
Day two:
1. Dumbbell Hang Clean and Press
3-4 sets for 5 reps with 90 seconds break between
2. Med Ball Jump Squat
3-4 sets for 10-15 reps with 60-90 seconds break between
3. Alternating Box Push-up
3-4 sets for 6 or more reps with 60-90 seconds break between
4. Standing Plate Rotation
3-4 sets for 8-10 reps each side with 60-90 seconds break between
5. Med Ball Pike
3-4 sets for 10 or more reps on each side with 60-90 seconds break between
Day three:
1. Dumbbell Walking Lunge
3-4 sets for 6-10 reps on each leg with 60-90 seconds break between
2. Push-up with single arm plank
3-4 sets for 4 or more reps on each arm with 60-90 seconds break between
3. Low to High Cable Back Row
3-4 sets for 8-10 reps on each side with 60-90 seconds break between
4. Single Arm Barbell Press (explosive)
3-4 sets of 4-6 reps on each arm with 90 seconds between
5. Cable or Dumbbell Axe Chop
3-4 sets of 8-12 reps on each side with 60-90 seconds between
