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Ready to OWN YOUR FITNESS? Here’s what to do:
First, choose your program!
FOUNDATIONS: FUNCTIONAL ATHLETICISM is a beginner-friendly, home-or-gym program with 6 weeks of agility, balance, stability, flexibility, mobility, cardio, and more! This is a PERFECT on-ramp for newbies or those who haven’t moved regularly for awhile; BUT, since YOU control the intensity and resistance, it’s also excellent for overall athleticism, and can be programmed before or after a strength, power, or muscle-focused cycle.
FOUNDATIONS: FUNCTIONAL STRENGTH is a beginner-friendly, home-or-gym program with 6 weeks of structural strength work using minimal equipment. It’s the perfect follow-on to Foundations: Functional Athleticism.
OWN YOUR METABOLISM: MORE MUSCLE CHALLENGE is a 6-week, intermediate-level program focused on building MORE muscle mass (hypertrophy), and requires a full gym. This is an excellent program for those focusing on metabolism and body composition.
OWN YOUR METABOLISM: MORE STRENGTH CHALLENGE is a 6-week, intermediate-level program focused on building MORE strength, and requires a full gym. This is an excellent program for those focusing on metabolism and athletic performance.
To do Foundations: Functional Athleticism at home, you’ll need the following equipment:
- Mini band/Bands or hip circle
- Resistance bands with handles
- Kettlebell
- Slam or wall ball (NO BOUNCE)
- Sturdy chair/bench
- Yoga mat (optional)
To do Foundations: Functional Strength at home, you’ll need the following equipment:
- Mini band/Bands or hip circle
- Resistance bands with handles
- 3 Sets of Dumbbells: light, medium, heavy
- Foam Roller
If you work out at a gym, you’ll likely find all the equipment you need there – just make sure they’ve got your resistance bands and mini bands if you’re starting with our Foundations programs.
(FYI: even if you don’t need to invest in any other equipment, consider purchasing minibands – they’re extremely versatile and travel easily).
You’ll see some of our favorite equipment options in our Amazon Shop.
Remember: we love local! If you can grab your equipment at a local store, it’ll save you time and shipping!
Wondering how light (or heavy) to go with your at-home kettlebell, slam ball, and/or dumbbells, so you don’t purchase the wrong stuff? It’s a GREAT idea to go to your local gym or store to test out weights BEFORE you buy. (Test, don’t guess!)
In our Amazon shop, we also show you options for adjustable dumbbells and kettlebells. They’re more expensive, but a great option for those with limited space.
For reference: Liz uses a 6lb slam ball and a 25lb (approximately 12kg) kettlebell for the Functional Athleticism workouts. Her dumbbells for Functional Strength were 10lbs, 15lbs, and 20lbs.