JTMFIT - The Functional Method 2.0

WEEK 1
MONDAY: Leg Day

Workout Duration: 60-75 minutes
WARM UP:
• Lateral Band Walk x 25 (each side)

• Lunge w/ Psoas Reach x 10 (each side)
• Pike Fold to Squat Hold x 10
• Double Band Glute Bridge w/ 2 second hold x 15
• Jumping Spider Lunge T Frame x 10 (each side)
WORKOUT:
Perform all reps and sets of each movement before moving on to the next. 2-5
minutes REST in between the strength sets. 90-120 seconds REST in between
the other movements. Go as heavy as possible while maintaining perfect form!
• Barbell Box Squat 3-4 x 5

• Barbell Deadlift 3-4 x 10
• KB Front Rack Step Up 3-4 x 8 (each leg)
• KB or DB RDL w/ 2 second pause 3-4 x 10
REST 2-3 minutes then start your finisher
FINISHER: Perform 10 goblet squats then 10 burpees. 9 goblet squats then 9

burpees. 8 goblet squats then 8 burpees. Continue to subtract 1 rep every set
until you have completed 1 rep of each movement. Do this as fast as possible
while maintaining perfect technique!
10-9-8-7-6-5-4-3-2-1
• Goblet Squats
• Burpees
REST 2-3 minutes then start your core work
CORE: AB Rollouts w/ 2 sec. pause 3-4 x 8-12

REST 60-90 seconds in between sets
DECOMPRESSION:
• Spider Lunge Stretch x 60-90 seconds (each side)

• Banded Hamstring Stretch 60-90 seconds (each side)
• Pigeon Stretch w/ reaches x 60-90 seconds (each side)
TUESDAY: Full Body
WARM UP:
• Inch Worm Push Up x 10

• Band In Front / Behind the Neck Press x 10
• Lateral Bear Crawl x 60 seconds
• High Knees x 60 seconds
WORKOUT:
Perform all reps and sets of each movement before moving on to the next. Go as
heavy as possible on the weighted movements while maintaining perfect form!
• KB or DB Farmer’s Carry 3-4 x 40 yards or 45 seconds

• KB Clean + Cossack Squat 3-4 x 8 (each side)
• Horizontal Bodyweight Row w/ 2 second hold 3-4 x 8-12
• Jump Through to L- Sit 3-4 x 8-12
• DB or KB Bridge Press 3-4 x 12
• KB S. Arm Squat Clean Thruster 3-4 x 8 (each side)
REST 2-3 minutes then start the core finisher
CORE FINISHER: 6 SETS / 20 seconds of work / 10 seconds rest

Perform twisting mountain climbers for 20 seconds followed by 10 seconds of
rest. Perform V Ups for 20 seconds followed by 10 seconds of rest. Repeat for 6
sets. Rest as little as possible!
• Twisting Mountain Climbers

• Bridge Sit Ups
DECOMPRESSION:
• Band Hip Flexor / Lat Stretch x 60-90 seconds (each side)

• Child's Pose to Arch x 60-90 seconds
• Pigeon Stretch w/ T Frame x 60-90 seconds (each side)
WEDNESDAY: Cardio / Core / Mobility
WORKOUT:
This workout is to be done in a circuit. No rest in between movements.

Rest 60 seconds once you finish the entire circuit. 3 sets
3 SETS / 60 seconds rest in between sets
*You choose what form of cardio you want to do each set. Just choose
one per set. I've listed a few options below.
• 3-5 Minutes of rowing, assault bike, jump rope, ski erg or running
• Pike Fold to Squat Hold x 60 seconds
• Prone Floor Angels x 60 seconds
• Down Dog Toe Touch x 60 seconds
• Foam Roller Thoracic Extensions x 60 seconds
• Side Kick Throughs x 60 seconds
• Hollow Body Hold x 60 seconds
THURSDAY: Upper Body Push / Pull
WARM UP:
• Walkouts x 10
• Band Pass Throughs x 15
• Superman Hold to Push Up x 10
• Band Pull Aparts x 15
WORKOUT:
• Weighted Pull Ups 3-5 x 5

• Barbell Tempo Bench Press 3-4 x 8 (4:2:1 tempo)
• DB Bench Supported Alternating Arm Row 3-4 x 10 (each arm)
• DB Close Grip Bench Press 3-4 x 12
FINISHER: Perform 10 pull ups then 10 weighted push ups. 9 pull ups then 9
weighted push ups. 8 pull ups then 8 weighted push ups. Continue to subtract 1
rep every set until you have completed 1 rep of each movement. Do this as fast
as possible while maintaining perfect technique!
10-9-8-7-6-5-4-3-2-1
• Pull Ups
• Weighted Push Ups
DECOMPRESSION:
• Box / Bench Lat Stretch x 60-90 seconds (each side)

• Scorpions 60-90 seconds
FRIDAY: Full Body
Workout Duration: 60 minutes
WARM UP:
• Inch Worm Push Ups x 10

• Band Pass Through x 15
• Foam Roller Lying Scap Openers x 10 (each side)
• World's Greatest Stretch x 5 (each side)
WORKOUT:
Strength: KB Turkish Get Up 5 x 1 (1 on each side)

Rest 2-3 minutes in between sets
REST 2-3 minutes then start the kettlebell complex
Kettlebell Complex: 6-8 Sets / 1-2 minutes rest in between sets
*Perform 1 deadlift, 1 row, 1 clean, 1 thruster. That’s 1 rep. Complete 5 reps with
out resting
• Deadlift
• Row
• Clean
• Thruster
REST 2-3 minutes then start your core finisher
CORE FINISHER: 6 Minute AMRAP

Set a timer for 6 minutes. Perform as many rounds or reps of the movements
below in 6 minutes. Rest as little as possible!
• Skier Hops x 10 (5 each side)

• Tuck Ups x 10
• Toe Touchers x 10
DECOMPRESSION:

• Down Dog to Arch x 60-90 seconds
SATURDAY: Cardio / Core / Mobility
WORKOUT:

• Superman Lifts x 60 seconds
SUNDAY:
REST DAY
WEEK 2
MONDAY: Leg Day
WARM UP:

WORKOUT:

• KB or Barbell Front Squat w/ 4 second negative 3-4 x 8
• Barbell or DB RDL 2 Position Deadlift 3-4 x 8
• Barbell Deficit Back Lunge (4 inch deficit) 3-4 x 10 (each leg)
FINISHER: 5 SETS / 60 seconds REST in between sets

Perform deadlifts for 30 seconds immediately followed by 30 seconds of jump
squats
• KB or DB Deadlift x 30 seconds
• Bodyweight Jump Squats x 30 seconds
CORE: Bench Leg Lift to Pulse 3-5 x 12-15 (slow tempo)
DECOMPRESSION:

TUESDAY: Full Body
WARM UP:

WORKOUT:
• KB or DB Farmers Carry 3-4 x 40 yards or 45 seconds

• KB Snatch Lunge 3-4 x 8 (each side)
• Single Arm Bodyweight Rows 3-4 x 8 (each side)
• L- Sit Hold 3-4 x Max Seconds
• DB or KB Push Up Renegade Row w/ 2 second hold 3-4 x 12 (6 each side)
• KB or DB Goblet Box Pistols 3-4 x 8 (each side)
REST 2-3 minutes then start your core finisher

Perform plank walks for 20 seconds followed by 10 seconds of rest. Perform
hollow body knee tucks for 20 seconds followed by 10 seconds of rest. Repeat for
6 sets. Rest as little as possible!
• Plank Walks
• Hollow Body Knee Tucks
DECOMPRESSION:

WORKOUT:

• Single Arm Plank Hold x 60 seconds (30 seconds each side)
• Squat Hold x 60 seconds
• Candle Stick to Reach Through x 60 seconds
• Child’s Pose to Arch x 60 seconds
• Hollow Rocks x 60 seconds
WARM UP:
• Walkouts x 10
WORKOUT:
• Barbell Bench Press 3-5 x 5

• DB Bench Supported Row w/ 2 second hold 3-4 x 10
• DB Single Arm Incline Bench Press 3-4 x 8 (each side)
• KB Gorilla Row 3-4 x 10 (each side)
FINISHER: 10 Minute AMRAP

below in 10 minutes. Rest as little as possible while maintaining perfect form!
• Chin Up x 5
• Dip to Knee Raise x 10
DECOMPRESSION:

FRIDAY: Full Body
WARM UP:

WORKOUT:
Strength: Barbell Step Up 5 x 5

REST 2-3 minutes then start the KB complex
Kettlebell Complex: 6-8 sets / 1-2 minutes rest in between sets
Body Clean to Snatch x 2 (each side)

Clean to Back Lunge x 4 (each side)
Burpee Squat Clean Thruster x 6
REST 2-3 minutes then get into your core work
CORE FINISHER: 6 minute AMRAP

• Plank Breakdowns x 10
• V Up x 10
DECOMPRESSION:

WORKOUT:

• Pike Fold to Squat Hold x 60 seconds • Single Arm Plank
Hold x 60 seconds (30 seconds each side)
• Superman Lift Complex x 60 seconds
SUNDAY:
REST DAY
WEEK 3
MONDAY: Leg Day
WARM UP:

WORKOUT:
• Barbell Box Squat 3-4 x 5

• Barbell Sumo Deadlift 3-4 x 8
• KB or DB Goblet Bench Pistol 3-4 x 10 (each leg)
• Barbell Kickstand Deadlift 3-4 x 8 (each leg)
REST 2-3 minutes then start the finisher
FINISHER: 3-4 SETS / 60-90 seconds REST in between sets

Perform kettlebell swings for 20 seconds followed by squat cleans for 20 seconds
followed by jumping deadlifts fro 20 seconds
• KB Swings x 20 seconds
• KB Squat Cleans x 20 seconds
• KB Jumping Deadlifts x 20 seconds
CORE: Band Pallof Press w/ Rotation 3-4 x 10 (each side)

DECOMPRESSION:

TUESDAY: Full Body
WARM UP:

WORKOUT:
• KB or DB S. Arm Farmers Carry 3-4 x 40 yards or 45 seconds (each arm)

• KB or DB Overhead Single Arm Step Up 3-4 x 10 (each side)
• Chin Up w/ 4 second negative 3-4 x Max Reps
• DB or KB Supported Hollow Body Flutter Kicks 3-4 x 60 seconds
• Explosive Push Up w/ 4 second negative 3-4 x Max Reps
• ISO Lunge Hammer Curls 3-4 x 10 (each side)

Perform plank reach to spider knees for 20 seconds followed by 10 seconds of
rest. Perform the V up complex for 20 seconds followed by 10 seconds of rest.
Repeat for 6 sets. Rest as little as possible!
• Plank Reach to Spider Knee

• V Up Complex
DECOMPRESSION:

WORKOUT:

WARM UP:
• Walkouts x 10
WORKOUT:
• Weighted Chin Ups 3-5 x 5

• Barbell Incline Bench Press 3-4 x 12
• DB Plank Row 3-4 x 12 (each side)
• DB Close Grip Bench Press w/ 4 sec negative 3-4 x 12
FINISHER: Perform 10 pull ups then 10 superman push ups. 9 pull ups then 9
superman push ups. 8 pull ups then 8 superman push ups. Continue to subtract 1
10-9-8-7-6-5-4-3-2-1
• Pull Ups
• Superman Push Ups
DECOMPRESSION:

FRIDAY: Full Body
WARM UP:

WORKOUT:
Strength: Barbell Glute Bridge 5 x 5

REST 2-3 minutes then start the Kettlbell workout
KettleBell Complex: 6-8 sets with 1-2 minutes rest in between sets
*Perform 1 snatch, 1 row, 1 clean lunge, 1 kneeling press on the left arm. Then on the
right arm. Perform 3 full reps on each side, alternating sides, without resting.
• 1 Snatch
• 1 Row
• 1 Clean Lunge
• 1 Kneeling Press

Set a timer for 6 minutes. Perform as many rounds or reps of the movements below in 6
minutes. Rest as little as possible!
• Plank Reaches x 10 (each side)

• Bridge Sit Up x 10
• Hollow Rock x 10
DECOMPRESSION:

WORKOUT:

SUNDAY:
REST DAY
WEEK 4
MONDAY: Leg Day
WARM UP:

WORKOUT:

• Barbell Back Squat w/ 4 second negative 3-4 x 8
• KB or DB Kickstand RDL Walk 3-4 x 10 (each side)
• Barbell Cossack Squat 3-4 x 8 (each side)
FINISHER: 3-5 SETS / 45 seconds rest in between sets

Perform 10 jumping lunges on each leg followed by 10 jump squats then a 10
second isometric squat hold
• Jumping Lunge x 10 (each leg)

• Jump Squat x 10
• ISO Squat Hold x 10 seconds
CORE: Weighted Side Plank Lifts 3-5 x 15-20

DECOMPRESSION:

TUESDAY: Full Body
Workout Duration: 60-75
WARM UP:

WORKOUT:
• KB or DB S. Arm Farmers Carry 3-4 x 40 yards or 45 seconds (each arm)

• Barbell Clean + Press 3-4 x 8
• Single Arm Bodyweight Row 3-4 x 8 (each arm)
• Plank Skull Crushers 3-4 x 10-15
• KB or DB Single Arm Bridge Press 3-4 x 10 (each side)
• KB Front Rack Squat Get Ups 3-4 x 5 (each side)

Perform double mountain climbers for 20 seconds followed by 10 seconds of rest.
Perform hollow body scissor kicks for 20 seconds followed by 10 seconds of rest.
• Double Mountain Climber

• Hollow Body Scissor Kicks
DECOMPRESSION:

WORKOUT:

WARM UP:
• Walkouts x 10
WORKOUT:
• Barbell Bench Press 3-5 x 5

• Barbell Supinated Close Grip Row 3-4 x 10
• Barbell Incline Bench Press w/ 4 second negative 3-4 x 8
• DB or KB Quadruped Row 3-4 x 10 (each side)
• Chin Ups x 20 seconds

• KB Explosive Push Ups x 20 seconds
• Skier Hops x 20 seconds
DECOMPRESSION:

FRIDAY: Full Body
WARM UP:

WORKOUT:
Strength: Barbell Back Lunge 5 x 5

REST 2-3 minutes then start the Kettlebell workout
KB COMPLEX: 6-8 sets with 1-2 minutes rest in between sets
• Burpee Clean x 5
• Gorilla Row x 7
• Front Squat x 9

• Plank Walkouts x 10
• Side Plank Hip Lift x 10 (each side)
• Leg lifts x 10
DECOMPRESSION:

WORKOUT:

SUNDAY:
REST DAY
WEEK 5
MONDAY: Legs
WARM UP:
• Monster Walks x 15 (15 froward then 15 backward)

• Spider Lunge T Frame Crawl x 10 (each side)
• Cossack Stretch x 10 (each side)
• Single Leg Bridge x 15 (each side)
• Body Clean x 5-8
WORKOUT:
• Barbell Front Squat 3-4 x 5

• DB or KB Heels Elevated Goblet Squat w/ pause 3-4 x 10
• DB or KB Single Leg RDL w/ 4 sec negative to kickstand 3-4 x 6 (each side)
FINISHER: Perform 10 goblet squats then 10 burpees. 9 goblet squats then 9

burpees. 8 goblet squats then 8 burpees. Continue to subtract 1 rep every set
until you have completed 1 rep of each movement. Do this as fast as possible
while maintaining perfect technique!
10-9-8-7-6-5-4-3-2-1
• Goblet Squats
• Burpees
CORE: Ab Rollouts w/ 2 sec pause 3-4 x 8-12

DECOMPRESSION:
• Band Hip / Lat Stretch x 60-90 seconds (each side)

• Band V Stretch 60-90 seconds
• Adductor Stretch x 60-90 seconds (each side)
TUESDAY: Full Body
WARM UP:
• Monster Walks x 15 (15 forward then 15 backward)

• Stretch Kick to Lunge x 10 (each leg)
• Scap Pull Ups x 15
• Body Clean to Tuck Jump x 5-8
WORKOUT:
• KB or DB Front Rack Carry 3-4 x 40 yards or 45 seconds

• KB Clean + Cossack Squat + Rotational Press 3-4 x 8 (each side)
• Pull Ups w/ 4 second negative 3-4 x Max Reps
• Weighted Side Plank Lifts 3-4 x 15-20 (each side)
• DB Push Up Renegade Row to Reverse Fly 3-4 x 12 (6 each side)
• KB Burpee Clean + Front Squat 3-4 x 10

Perform twisting mountain climbers for 20 seconds followed by 10 seconds of
rest. Perform V Ups for 20 seconds followed by 10 seconds of rest. Repeat for 6
sets. Rest as little as possible!
• Twisting Mountain Climbers

• Bridge Sit Ups
DECOMPRESSION:
• Child's Pose Reach Through x 45-60 seconds (each side)

• Band Tricep Stretch x 60-90 seconds (each side)
• QL Stretch 45-60 seconds (each side)
WORKOUT:

WARM UP:

• Swimmer Push Ups x 15
• Bent Row to External Rotation x 10
• Plank Reaches x 60 seconds
WORKOUT:
• Weighted Pull Up 3-5 x 5

• DB or KB Single Arm Incline Bench Press 3-4 x 8
• DB Bench Supported Single Arm Row 3-4 x 10 (each side)
• Barbell Bench Press w/ 4 second negative 3-4 x 8
FINISHER: Perform 10 pull ups then 10 weighted push ups. 9 pull ups then 9
weighted push ups. 8 pull ups then 8 weighted push ups. Continue to subtract 1
10-9-8-7-6-5-4-3-2-1
• Pull Ups
• Weighted Push Ups
DECOMPRESSION:
• Box / Bench Lat Stretch x 60-90 seconds

• Pec Stretch x 60-90 seconds
FRIDAY: Full Body
WARM UP:
• Push Up Spider Lunge T Frame x 8

• Monster Walks x 15 (15 forward then 15 backwards)
• Body Clean to Vertical Jump x 5-8
• Kettle Bell Swings x 25
WORKOUT:
Strength: KB Turkish Get Up 5 x 1 (1 on each side)

KB COMPLEX: 6-8 sets with 1-2 minutes rest in between sets
• Overhead Lunge x 5 (each side)

• Double Clean + Front Squat x 5
• Sea Saw Press x 5 (each side)
• Renegade Row x 5 (each side)
CORE FINISHER: 6 Minute AMRAP

• Skier Hops x 10 (5 each side)

• Tuck Ups x 10
• Toe Touchers x 10
DECOMPRESSION:

• Foam Roller Thoracic Extensions x 60-90 seconds
WORKOUT:

SUNDAY:
REST DAY
WEEK 6
MONDAY: Legs
WARM UP:

WORKOUT:

• Barbell Step Up 3-4 x 8 (each leg)
• KB or DB Kickstand RDL Walk 3-4 x 10 (each leg)
• DB or KB Heels Elevated Goblet Squat w/ pause 3-4 x 12
FINISHER: 5 SETS / 60 seconds REST in between sets

Perform deadlifts for 30 seconds immediately followed by 30 seconds of jump
squats
• KB or DB Deadlift x 30 seconds
• Bodyweight Jump Squats x 30 seconds
CORE: Band Pallof Press to Rotation 3-4 x 10 (each side)

DECOMPRESSION:

TUESDAY: Full Body
WARM UP:

WORKOUT:
• KB or DB Front Rack Carry 3-4 x 40 yards or 45 seconds

• DB Burpee Snatch 3-4 x 6 (each side)
• Single Arm Bodyweight Rows 3-4 x 10
• KB or DB Supported Hollow Body Scissor Kicks 3-4 x 60 seconds
• KB or DB Single Leg Bridge Press 3-4 x 8 (each side)
• KB Squat Clean to Step Up 3-4 x 8 (4 step ups total on each leg)

Perform plank walks for 20 seconds followed by 10 seconds of rest. Perform
hollow body knee tucks for 20 seconds followed by 10 seconds of rest. Repeat for
6 sets. Rest as little as possible!
• Plank Walks
• Hollow Body Knee Tucks
DECOMPRESSION:

WORKOUT:

WARM UP:

WORKOUT:
• Barbell Bench Press w/ 2 second pause 3-5 x 5

• DB Bench 2 for 1 Row 3-4 x 6
• DB Close Grip Bench Press w/ 4 sec negative 3-4 x 12
• DB or KB Quadruped Row 3-4 x 12 (each side)
FINISHER: 10 Minute AMRAP

below in 10 minutes. Rest as little as possible while maintaining perfect form!
• Chin Up x 5
• Dip to Knee Raise x 10
DECOMPRESSION:

FRIDAY: Full Body
WARM UP:

WORKOUT:
Strength: Barbell Deficit Back Lunge 5 x 5 (4 inch deficit)

KB COMPLEX: 6-8 SETS / 1-2 minutes REST in between sets
Perform all reps on one arm then all reps on the other arm. Rest as little as
possible!
• Burpee Snatch x 3
• Single Leg RDL x 5
• Thruster x 7
FINISHER: 6 minute AMRAP

Set a timer for 6 minutes. Perform as many rounds or reps of the movements below in 6
minutes. Rest as little as possible!
• Plank Breakdowns x 10
• V Up x 10
DECOMPRESSION:

WORKOUT:

SUNDAY:
REST DAY
WEEK 7
MONDAY: Legs
WARM UP:

WORKOUT:
• Barbell Front Squat 3-4 x 5

• Barbell Deficit Back Lunge (4 inch deficit) 3-4 x 8 (each leg)
• KB or Barbell 2 Position Deadlift 3-4 x 8

Perform kettlebell swings for 20 seconds followed by squat cleans for 20 seconds
followed by jumping deadlifts fro 20 seconds
• KB Swings x 20 seconds
• KB Squat Cleans x 20 seconds
• KB Jumping Deadlifts x 20 seconds
REST 2-3 minutes the start your core work
CORE: Band Pallof Press to Rotation 3-4 x 10 (each side)

DECOMPRESSION:

TUESDAY: Full Body
WARM UP:

WORKOUT:
• KB or DB S. Arm Overhead Farmers Carry 3-4 x 40 yards or 45 seconds

• KB Burpee Clean to Push Press 3-4 x 10
• Chin Up w/ 4 second negative 3-4 x Max Reps
• Dip Bar Leg Lifts 3-4 x 10-15
• Weighted Push Ups w/ 4 second negative 3-4 x max reps
• DB Hammer Curl Lunge Switch 3-4 x 8 (each side)

Perform plank reach to spider knees for 20 seconds followed by 10 seconds of
rest. Perform the V up complex for 20 seconds followed by 10 seconds of rest.
• Plank Reach to Spider Knee

• V Up Complex
DECOMPRESSION:

WORKOUT:

WARM UP:

WORKOUT:
• Weighted Chin Ups 3-5 x 5

• Barbell Tempo Bench Press 3-4 x 8 (4:2:1 tempo)
• DB Plank Row 3-4 x 12 (each side)
• DB Single Arm Bench Press 3-4 x 10
FINISHER: Perform 10 pull ups then 10 superman push ups. 9 pull ups then 9
superman push ups. 8 pull ups then 8 superman push ups. Continue to subtract 1
10-9-8-7-6-5-4-3-2-1
• Pull Ups
• Superman Push Ups
DECOMPRESSION:

FRIDAY: Full Body
WARM UP:

WORKOUT:
Strength: Barbell Glute Bridge w/ 2 second pause 5 x 5

KettleBell Workout: Perform 6-8 sets with 1-2 minutes rest in between sets
Lunge Switch Clean + Press x 3 (each side)

Explosive Push Ups x 6 (each side)
Jumping Deadlift x 9

• Plank Reaches x 10 (each side)

• Bridge Sit Up x 10
• Hollow Rock x 10
DECOMPRESSION:

WORKOUT:

SUNDAY:
REST DAY
WEEK 8
MONDAY: Legs
WARM UP:

WORKOUT:

• Barbell or KB Front Squat w/ 4 second negative 3-4 x 8
• Barbell or KB Single Leg RDL w/ 4 sec negative 3-4 x 8 (each side)
• KB or DB Goblet Bench Pistols 3-4 x 8 (each side)
FINISHER: 3-5 SETS / 45 seconds rest in between sets

Perform 10 jumping lunges on each leg followed by 10 jump squats then a 10
seconds isometric squat hold
• Jumping Lunge x 10 (each leg)

• Jump Squat x 10
• ISO Squat Hold x 10 seconds
CORE: Weighted Side Plank Lifts 3-5 x 15-20
DECOMPRESSION:

TUESDAY: Full Body
WARM UP:

WORKOUT:
• KB or DB S. Arm Overhead Farmers Carry 3-4 x 40 yards or 45 seconds

• KB Lunge Switch Clean + Press 3-4 x 8 (each side)
• Horizontal Bodyweight Row w/ 2 second hold 3-4 x 10-12
• Side Plank Star Lifts 3-4 x 10-20 (each side)
• KB or DB Feet Elevated Push Up Renegade Row 3-4 x 5-8
• KB Jumping Deadlift to Squat Clean 3-4 x 10

Perform double mountain climbers for 20 seconds followed by 10 seconds of rest.
Perform hollow body scissor kicks for 20 seconds followed by 10 seconds of rest.
• Double Mountain Climber

• Hollow Body Scissor Kicks
DECOMPRESSION:

WORKOUT:

WARM UP:

WORKOUT:
• Barbell Bench Press w/ 2 second pause 3-5 x 5

• Barbell Supinated Close Grip Bent Row 3-4 x 10
• DB Single Arm Incline Bench Press 3-4 x 10
• KB Gorilla Row 3-4 x 10 (each side)
FINISHER: 3-5 SETS / 60 seconds REST in between sets
• Chin Ups x 20 seconds

• KB Explosive Push Ups x 20 seconds
• Skier Hops x 20 seconds
DECOMPRESSION:

FRIDAY: Full Body
WARM UP:

WORKOUT:
Strength: Barbell Step Up 5 x 5

KB COMPLEX: 6-8 SETS / 1-2 Minutes REST
• Thruster x 5
• Gorilla Row to Deadlift x 5
• Sea Saw Press x 5 (each side)
• Burpee Double Swing x 5

• Plank Walkouts x 10
• Side Plank Hip Lift x 10 (each side)
• Leg Lifts x 10
DECOMPRESSION:

WORKOUT:

Congrats on completing
The Functional Method 2.0!

JTMFIT - The Functional Method 2.0

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WEEK 1

MONDAY: Leg Day

• Lateral Band Walk x 25 (each side)

• Barbell Box Squat 3-4 x 5

REST 2-3 minutes then start your finisher

FINISHER: Perform 10 goblet squats then 10 burpees. 9 goblet squats then 9

REST 2-3 minutes then start your core work

CORE: AB Rollouts w/ 2 sec. pause 3-4 x 8-12

• Spider Lunge Stretch x 60-90 seconds (each side)

• Inch Worm Push Up x 10

• KB or DB Farmer’s Carry 3-4 x 40 yards or 45 seconds

REST 2-3 minutes then start the core finisher

CORE FINISHER: 6 SETS / 20 seconds of work / 10 seconds rest

• Twisting Mountain Climbers

• Band Hip Flexor / Lat Stretch x 60-90 seconds (each side)

This workout is to be done in a circuit. No rest in between movements.

3 SETS / 60 seconds rest in between sets

• Weighted Pull Ups 3-5 x 5

REST 2-3 minutes then start your finisher

• Box / Bench Lat Stretch x 60-90 seconds (each side)

• Inch Worm Push Ups x 10

Strength: KB Turkish Get Up 5 x 1 (1 on each side)

REST 2-3 minutes then start the kettlebell complex

Kettlebell Complex: 6-8 Sets / 1-2 minutes rest in between sets

REST 2-3 minutes then start your core finisher

CORE FINISHER: 6 Minute AMRAP

• Skier Hops x 10 (5 each side)

• Spider Lunge Stretch x 60-90 seconds (each side)

This workout is to be done in a circuit. No rest in between movements.

3 SETS / 60 seconds rest in between sets

• Lateral Band Walk x 25 (each side)

• Barbell Deadlift 3-4 x 5

REST 2-3 minutes then start your finisher

FINISHER: 5 SETS / 60 seconds REST in between sets

REST 2-3 minutes then start your core work

CORE: Bench Leg Lift to Pulse 3-5 x 12-15 (slow tempo)

REST 60-90 seconds in between sets

• Spider Lunge Stretch x 60-90 seconds (each side)

• Inch Worm Push Up x 10

• KB or DB Farmers Carry 3-4 x 40 yards or 45 seconds

REST 2-3 minutes then start your core finisher

CORE FINISHER: 6 SETS / 20 seconds of work / 10 seconds rest

• Band Hip Flexor / Lat Stretch x 60-90 seconds (each side)

This workout is to be done in a circuit. No rest in between movements.

3 SETS / 60 seconds rest in between sets

• Barbell Bench Press 3-5 x 5

REST 2-3 minutes then start your finisher

FINISHER: 10 Minute AMRAP

• Box / Bench Lat Stretch x 60-90 seconds (each side)

• Inch Worm Push Ups x 10

Strength: Barbell Step Up 5 x 5

REST 2-3 minutes then start the KB complex

Kettlebell Complex: 6-8 sets / 1-2 minutes rest in between sets

Body Clean to Snatch x 2 (each side)

REST 2-3 minutes then get into your core work

CORE FINISHER: 6 minute AMRAP

• Spider Lunge Stretch x 60-90 seconds (each side)

This workout is to be done in a circuit. No rest in between movements.

3 SETS / 60 seconds rest in between sets

• Lateral Band Walk x 25 (each side)

• Barbell Box Squat 3-4 x 5

REST 2-3 minutes then start the finisher

FINISHER: 3-4 SETS / 60-90 seconds REST in between sets