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FUNCT·ION·AL 

designed to be practical and useful, rather than attractive.

nU·tri·tion

the process of providing or obtaining the food necessary for health and growth

FIT·NESS

the condition of being physically fit and healthy

©2018 Functional Nutrition Fitness. Proudly Created by Lyndsey Cohen

FITNESS PROGRAMs 

"I spent years walking into the gym without a plan. as a guy i always saw other guys benching, doing dumbbell curls, push ups, and maybe some sprints. i saw what i "should" be doing, but had no clue how many to do, how long, when to do what... fnf's fitness programming has been a game changer. i now walk into the gym with structure, and i walk out feeling confident that i spent an hour making progress." - Mike L.

Our fitness programming was designed for the individual that:

  • is unsure of what to do in the gym

  • does not currently follow a program

  • is looking to take their fitness efforts to the next level

  • wants to be healthier, stronger, faster, and fitter

  • is working on aesthetics/wants to look more fit

  • wants to see themselves progress, series after series

SERIES ONE

includes movements like:

  • mountain climbers

  • push ups

  • burpees

  • lunges

  • sit ups

  • knees to chest

  • russian twists

  • dumbbell presses

  • lat pull down

  • goblet squats

  • tuck jumps

  • wall sits

  • jump rope

  • planks

  • toe touches

  • dumbbell bench

  • kettlebell swing

  • hamstring curls

  • leg extension

  • elliptical

  • rowing

  • dumbbell snatch

  • step ups

  • air squats

  • seated row

  • glute bridges

  • running

  • squat jumps

SERIES TWO

includes movements like:

  • mountain climbers

  • push ups

  • burpees

  • lunges

  • sit ups

  • knees to chest

  • russian twists

  • dumbbell presses

  • lat pull down

  • goblet squats

  • tuck jumps

  • wall sits

  • jump rope

  • planks

  • toe touches

  • dumbbell bench

  • kettlebell swing

  • hamstring curls

  • leg extension

  • elliptical

  • rowing

  • dumbbell snatch

  • step ups

  • air squats

  • seated row

  • glute bridges

  • running

  • squat jumps

  • v ups

  • jumping lunges

  • dumbbell thrusters

  • sprints

  • dumbbell deadlifts

  • burpee box jumps

  • hand release push ups

  • barbell front raise

  • weighted sit ups

  • squat to med ball

SERIES THREE

includes movements like:

  • mountain climbers

  • push ups

  • burpees

  • lunges

  • sit ups

  • knees to chest

  • russian twists

  • dumbbell presses

  • lat pull down

  • goblet squats

  • tuck jumps

  • wall sits

  • jump rope

  • planks

  • toe touches

  • dumbbell bench

  • kettlebell swing

  • hamstring curls

  • leg extension

  • elliptical

  • rowing

  • dumbbell snatch

  • step ups

  • air squats

  • seated row

  • glute bridges

  • running

  • squat jumps

  • v ups

  • jumping lunges

  • dumbbell thrusters

  • sprints

  • dumbbell deadlifts

  • burpee box jumps

  • hand release push ups

  • barbell front raise

  • weighted sit ups

  • squat to med ball

  • weighted step ups

  • wallballs

  • elevated split squats

  • high box jumps

  • arch ups

  • box squats

  • barbell thrusters

  • hollow hold

  • barbell bench press

  • strict burpees

   NEED-TO-KNOWS   

how long is each series?

Each training series is 6 weeks total. Each series builds off of one another, so we do not recommend purchasing series three without doing one and two. Just because you can do all of the movements in series one, does not make it less effective or meant for a lower fitness level. Work hard, do not complain, and become a fitter human by doing functional movements that make sense. Just because fitspo Jenny is jumping with six bands wrapped around her legs does not mean that it is more effective, or necessary. 

how many days per week is each series?

There are 6 days of workouts per week. 1 of the days is a scheduled day to get outside, go on an unplugged long walk, skateboard, play, etc. We love the structure of a mandatory rest day and a mandatory do-fun-things day. It makes fitness the fun, health-driven lifestyle we aspire to have and enjoy.

how long will it take me to workout?

Our workouts were designed to get you in and out of the gym within an hour. Get off Instagram and #DoTheWork

What type of gym do i need to belong to?

FNF Fitness Programming was designed with the intention that it is both accessible + affordable. Every single series can be performed at your local globo gym such as Edge, Anytime, Planet, Retro Fitness, etc. 

what if i do not have a rower? or other equipment listed?

Please send an email to katie@functionalnutritionfitness.com

We can discuss what other equipment you do have available to be sure that we are making the best substitution decision for you and what you have available to you.

WHAT IF I CANNOT DO PUSH UPS? OR ANOTHER MOVEMENT?

Please send an email to katie@functionalnutritionfitness.com

We can discuss what it is that you cannot do, and why you cannot do it. Our team will be sure that we are making the best decision possible for you given the knowledge that we will have about you.

"i hated being the stereotypical girl that had no idea what she was doing in the gym. i wanted to be able to go from a warm up, to strength/weights, to conditioning/cardio, and go home without feeling awkward at the place that was supposed to make me better. with fnf's programming the gym has become a safe space for me, and i have had several friends come workout with me and they loved it too! it is so tough (and you will sweat... a lot) but you feel amazing and accomplished when you are done. i recommend this programming to everyone! thanks again fnf for making this fun and affordable"

-Meghan r.