FitRoxAI.com Your first class is on us
- Time
- 55 min
- Level
- Intermediate
- Burn
- ≈450–580 kcal
Strength you can use in real life
Functional 55
Push, pull, hinge, squat, carry and rotate against the clock. Intervals, an AMRAP and loaded carries for a strong, capable body.
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8′Warm-up
Flowing, easy pace
- Jumping jacks1 min
- Inchworm walk-out1 min
- Lunge with twist1 min
- Bear crawl1 min
- Squat to overhead reach1 min
- World’s greatest stretch1 min/side
- High knees1 min
-
15′Movement patterns
3 rounds: 40 s work, 20 s rest
- Kettlebell swing40 s
- Goblet squat40 s
- Push-up40 s
- One-arm dumbbell row40 s
- Farmer’s carry40 s
-
12′AMRAP
As many rounds as possible in 12 min
- Dumbbell thruster8 reps
- Alternating reverse lunge10 reps
- Russian twist12 reps
- High knees30 s
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10′Core and carries
3 rounds, rest 30 s
- Suitcase carry40 s/side
- Side plank30 s/side
- Hollow hold30 s
-
5′Finisher
5 rounds: 30 s work, 30 s rest
- Burpee30 s
-
5′Cool-down
Slow, breathe deep
- Child’s pose1 min
- Pigeon stretch1 min/side
- Chest opener1 min
- Box breathing1 min
Fuel for this class
Before: Toast with peanut butter and a banana, 60–90 min before.
After: Protein shake and fruit, then a full meal within 2 hours.
What it gives you
- Lift, carry, climb: strength that works
- Heart and lungs train too
- A rock-solid core from carries and planks
Choose weights that leave two reps in reserve. Pain means stop. New to training, pregnant or over 60? Check with your doctor first.
Eat like an athlete
- Half the plate: vegetables and fruitColour, fibre, vitamins. 400 g a day or more.
- A quarter: proteinAbout a palm per meal. Eggs, fish, chicken, yogurt, beans, tofu.
- A quarter: whole grainsAbout a fist. Buckwheat, oats, rice, potatoes, wholegrain bread.
- A thumb of healthy fatOlive oil, nuts, seeds, avocado.
- Water firstAbout 2–2.5 L a day, plus 0.5 L per hour of training.
- 60–90 min before: carbs and a little protein, low in fat and fibre.
- During: water. In cycling and combat, sip 0.4–0.8 L per hour.
- Within 2 hours after: 20–40 g protein with carbs.
- Daily protein when you train: 1.4–2.0 g per kg of body weight.
| 08:00 | Greek yogurt, oats, berries, chia | 450 kcal, 28 g |
|---|---|---|
| 13:00 | Quinoa bowl with salmon or chickpeas, greens, olive oil | 600 kcal, 38 g |
| 17:00 | Banana and kefir, 60–90 min before class | 250 kcal, 12 g |
| 20:30 | Chicken or tofu with buckwheat and vegetables | 600 kcal, 45 g |
Reference for a 65–75 kg adult training moderately. Your daily plan scales it to your profile.
FitRoxAI gives general fitness and nutrition information, not medical advice. Check with a doctor before starting a new program, especially if you are pregnant, over 60 or have a health condition.