Functional Strength & Cardio

Overview

Who it’s for

This program is for anyone who wants to build lean mass and improve their cardiovascular health.

What it does

Provides two tracks that complement each other so you can build functional strength and improve in your conditioning.

What you get

The programs provide 5 days of training per week each and are packaged together so as to complement each other, depending on your goals.

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Man doing a bench press and getting really strong because he's following Invictus total strength

Have flexibility with these 60-minute or less training sessions!

Have limited equipment access but still want to get strong and fit? Then check out the Functional Strength & Cardio Program.

The Invictus Functional Strength & Cardio program are two different programs in one package. Each program is designed to target specific areas of functional fitness to get you looking and feeling your best. The Functional Strength program focuses on growth and strength maintenance while the Cardio program focuses on cardiovascular health. We feel honing in on intention and specificity during each session will create more effective training days and an overall plan.

In the “Functional Strength” sessions you will have the opportunity to focus on both the primary lifts and the needed accessory work that is so important in shoring up strength deficits, restoring structural balance and building lean mass. In short, this program will help you build muscle mass (get toned) AND make the muscles you have stronger. Here is a sample session from the Functional Strength track:

In the “Cardio” sessions you should be prepared to work on all facets of conditioning, from repeated short and intense efforts to longer sustained efforts that will have you moving through the duration of the session. The intention of this program is help you find peak cardiovascular health.

By dedicating a full 45-60 minute session to one of these critical pillars of fitness you create an opportunity for a more specific approach to your training. The programs are packaged together and are designed to complement each other, depending on your goals. So if you desire to mix and match between the two, you can easily do so. The idea, though, is that you only do one track each training day – so Functional Strength -OR- Cardio. It also doesn’t matter what order you do the workouts in so pick and choose based on your available equipment, your personal needs, and how you are feeling that day.

Equipment recommendations are:

Dumbbells

Bands

Rower or Bike

Barbell (recommended)

Masters Athlete doing a DB snatch during a workout

Sample Training Day

Here is a sample session from the Cardio track: Against a 4:00 running clock perform: Row x 30 Calories Assault Bike x 20/15 Calories (Echo Bike 18/13 calories) Max burpees in remaining time Rest 3:00 minutes; Repeat for a total of 5 sets Here is a sample session from the Functional Strength track: A. Every 3 minutes, for 15 minutes (5 sets): Bench Press x 3 reps Suggested loads per set (by%): 70, 75, 80, 85, 90+ Then perform the following … Every 3 minutes, for 6 minutes (2 sets): Bench Press x Max Reps @ 10% less than today’s last set B. Three sets of: Arnold Press x 8-10 reps @ 2121 Rest 45 seconds Bent-Over Dumbbell Flies x 12-15 reps @ 2011 Rest 45 seconds C. Two sets for max reps: 60 seconds of Barbell Bicep Curls (20/15kg) Rest 2 minutes