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Colin PasqueColin Pasque
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Kettlebell

Lean Muscle with Colin Pasque

The Functional Athlete is a 12-week program focused on helping you optimize function, shed stubborn body fat, improve mobility, and enhance your athletic performance.

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Sessions (66)

4.85/5
3
50 min
+61 sessions more

Details

Category
Athletic, Performance, Strength, Functional, Mobility, Kettlebell, Abs and Core, Full Body, Glutes
Duration
12 weeks, 5 days/week, 45-60 min
Level
All Levels
Equipment
kettlebell, jump rope, yoga mat, pull up bar, cardio machines optional
Location
Gym

Frequently Asked Questions

What is the focus of this program?
The Functional Athlete is a 12-week program focused on helping you optimize function, shed stubborn body fat, improve mobility, and enhance your athletic performance.
What is the training schedule/split?
Functional Athlete Training Schedule: Day 1 - FULL BODY PUSH STRENGTH (legs/chest/triceps/shoulders/core) Day 2 - AEROBIC CONDITIONING + UPPER PULL (biceps/back/shoulders) Day 3 - MOBILITY, MAINTENANCE, & RECOVERY Day 4 - FULL BODY PULL STRENGTH (glutes/biceps/back/core) Day 5 - METABOLIC CONDITIONING + UPPER PUSH (chest/triceps/shoulders) Day 6 - FLEX DAY (walk, active recovery, occasional bonus workout) Day 7 - OFF
What does each day entail?
Days 1 & 4 - FULL BODY STRENGTH - Full body push and pull focused strength movements - Lower Body: Push = squats & lunges | Pull = deadlifts & hip-dominate unilateral movements - Upper Body: Push = dips, bench press, overhead press | Pull = rows, high pulls, pull ups, curls - Rep Range: 3-15x reps Days 2 & 5 - AEROBIC/METABOLIC CONDITIONING + UPPER ACCESSORY WORK - Energy system training either focusing on the aerobic or metabolic energy system for optimizing efficiency, improving muscle tone, and increasing fat loss - Upper Accessory Work: Pull-focus = bicep, back, and shoulder focused movements | Push-focus = chest, tricep, and shoulder focused - Rep Range: 8-15x reps Day 3 - MOBILITY/MAINTENANCE & ACTIVE RECOVERY - Training sessions focused on promoting blood flow, improving joint health, and increasing functional mobility. AKA, all the crap you don't want to do, but you know is good for you, pushed into 1x day each week! - Blood Flow/Active Recovery: low-intensity steady state aerobic activity (occasionally I throw some speed work in on these days, but not often!) - Maintenance Work: light load, optimal form focusing on improving strength at the end-range of motion for each joint - Mobility Work: improving your joints available range of motion through static + dynamic stretches, mobility flows, & soft tissue work
What equipment do I need for this program?
At the very least: - 2+ Kettlebells - Set of long Resistance bands - Jump rope Optimal Equipment List: - Set of Dumbbells (ideally having 3+ pairs of dumbbells) - Full set of resistance bands and resistance loops - Jump Rope - Pull Up Bar - 1-2x Cardio Equipment (bike, rower erg, elliptical, treadmill, stair stepper, ski erg, etc.) - Medicine ball - Yoga mat

Frequently Asked Questions

What is the focus of this program?
The Functional Athlete is a 12-week program focused on helping you optimize function, shed stubborn body fat, improve mobility, and enhance your athletic performance.
What is the training schedule/split?
Functional Athlete Training Schedule: Day 1 - FULL BODY PUSH STRENGTH (legs/chest/triceps/shoulders/core) Day 2 - AEROBIC CONDITIONING + UPPER PULL (biceps/back/shoulders) Day 3 - MOBILITY, MAINTENANCE, & RECOVERY Day 4 - FULL BODY PULL STRENGTH (glutes/biceps/back/core) Day 5 - METABOLIC CONDITIONING + UPPER PUSH (chest/triceps/shoulders) Day 6 - FLEX DAY (walk, active recovery, occasional bonus workout) Day 7 - OFF
What does each day entail?
Days 1 & 4 - FULL BODY STRENGTH - Full body push and pull focused strength movements - Lower Body: Push = squats & lunges | Pull = deadlifts & hip-dominate unilateral movements - Upper Body: Push = dips, bench press, overhead press | Pull = rows, high pulls, pull ups, curls - Rep Range: 3-15x reps Days 2 & 5 - AEROBIC/METABOLIC CONDITIONING + UPPER ACCESSORY WORK - Energy system training either focusing on the aerobic or metabolic energy system for optimizing efficiency, improving muscle tone, and increasing fat loss - Upper Accessory Work: Pull-focus = bicep, back, and shoulder focused movements | Push-focus = chest, tricep, and shoulder focused - Rep Range: 8-15x reps Day 3 - MOBILITY/MAINTENANCE & ACTIVE RECOVERY - Training sessions focused on promoting blood flow, improving joint health, and increasing functional mobility. AKA, all the crap you don't want to do, but you know is good for you, pushed into 1x day each week! - Blood Flow/Active Recovery: low-intensity steady state aerobic activity (occasionally I throw some speed work in on these days, but not often!) - Maintenance Work: light load, optimal form focusing on improving strength at the end-range of motion for each joint - Mobility Work: improving your joints available range of motion through static + dynamic stretches, mobility flows, & soft tissue work
What equipment do I need for this program?
At the very least: - 2+ Kettlebells - Set of long Resistance bands - Jump rope Optimal Equipment List: - Set of Dumbbells (ideally having 3+ pairs of dumbbells) - Full set of resistance bands and resistance loops - Jump Rope - Pull Up Bar - 1-2x Cardio Equipment (bike, rower erg, elliptical, treadmill, stair stepper, ski erg, etc.) - Medicine ball - Yoga mat
Features that support your success
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Track your progress with streaks to keep yourself accountable. See how many weeks in a row you can get.
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Streaming
Stream to your TV and laptop using Apple TV, Chromecast, Roku or Fire TV.
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Chat
Tell me your struggles, share your progress, request content and guidance. I'm here for you!

Comments

J
Jeremy 3d ago
Ooofff! What a burner!
D
Dorin 3d ago
My arms are toast
C
Caleb 7d ago
Intense
A
Amanda 7d ago
Amazing workout, thank you!
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Nico 7d ago
Awesome! Not quite sure about my 2 min cardio units. Working out on my small balcony and I'm pretty happy that the jump rope fits but can't run, bike or sky on it. Any solution except of doing 1000 single unders a week😂? And thanks for the fast response Yesterday. I really appreciate that.
N
Nico 8d ago
Really cool workout. How long do I pause between exercises? 60 sec after each round, okay...but between exercises? Thanks