Persist: Minimalist
When your shoulders have had enough of the pushup challenges circulating social media
right now, but you still don’t have a full gym setup at home, join Functional Bodybuilding
founder Marcus Filly for a purposeful, progressive program.
Functional Bodybuilding blends time-honored strength development with functional
movements that balance training stress on your body and prevent injury and overuse so
you can Look Good Move Well. Progressive training hits a variety of movement patterns
and conditioning gears, while allowing you to see and feel gains in strength and control,
week by week.
In this time of uncertainty, a little can still do a lot. With a few low-cost recommended
pieces of equipment OR just your bodyweight, you can still train intelligently and
purposefully instead of throwing random workouts together. Dive into daily action that
supports your physical, mental, and emotional health. Stay connected to nourishing your
body and mind. Take control and PERSIST.
Take a look below at the first week of training, and you can also experience the first four
weeks free using TrueCoach, our program delivery platform. In TrueCoach you will get
access to a large number of features that will connect you with our team and enhance your
training experience:
• Demo videos for all movements
• Access to athlete support coaches for questions - video feedback by request
•Places to record your workout results for future
reference, and make notes to learn from your
experience
•Bonus coaching videos from Marcus Filly giving you
insight into the training design
•Optional workout reminders
We also have an active Facebook group where you
can meet other athletes and join the discussion.
So have a look at the program below and sign up for
Persist: Minimalist for free for the first four weeks.
No commitment to join the ongoing subscription
program after that ($39/mo single user, $79/mo
gyms); pause or cancel any time.
Getting Started
Equipment List
Both a bodyweight and minimal equipment track are included in the program. The minimal
equipment version uses a variety of tools that can be purchased for less than $150 apart
from weights. We will be using a pair of dumbbells (moderate weight for you) and one
kettlebell as well for this track. You may have at least several of these items already, but our
purchase list is below (prices may fluctuate but estimates included to help ballpark cost).
Mini Band set – $11
Jump stretch band #1 (light) – $13
Pull up bar – $29
Sliders – $9
Glute Loop – $11
Wood Plyo box, 3 heights in 1 – $45
Stability Ball – $20
Jump Rope – our favorite is the RPM Session which you can get for $55 and up (use code
FILLY10 for a discount!). If this is out of your price range try this one (let us know if you like
it).
Dumbbells – Amazon Basics start at $37 for a 35#. You can also get coated hex from CAP
Barbell for a little more. You will need two of moderate weight for you.
Kettlebell – powder coat starts at $47 for a 35# or check out Kettlebell Kings for a great
selection and free shipping! Choose a single KB of moderate weight for you.
Tempo, Supersets, Rep Ranges, and Rest
If you’re new to Functional Bodybuilding, be sure you
understand these key concepts before you begin.
Tempo refers to how fast or slow each portion of a lift
is executed; the numbers in order refer to the
concentric (downward), isometric (hold), eccentric (up),
and pause before the next repetition. Please see our
program information page for a full explanation and
examples.
Supersets are written as A1, A2, A3 for example, and
indicate alternating the movements with a specified
rest in between.
Tempo training involves lots of time under tension, so
your body will be working hard with even a little bit of weight or resistance. Let go of the
idea of lifting big numbers and focus instead on quality and mind-muscle connection. Aim
to hit the top number of reps if there is a range given.
The Program Information guide is full of good tips, but post on the Facebook Group or send
us an email if you have further questions.
Day One
Training Day Notes
These are included each day of
the full program, and there will be
additional videos from Marcus
giving tips and insight into the
program in TrueCoach.
In both the strength training and
the conditioning for today there
will be a slight emphasis on
intensification. We will start the
week off with a tough session
and then use control points in
the days to come to mitigate any fatigue from this.
Structural Balance Work - Refer to our FBB Home Workout Guide to alternate out some
movements for others as needed if you don’t have all the equipment, or use the
bodyweight version. The fixed time nature of this will keep you focused and make sure
your aerobic system gets worked too.
Challenge - we will have at least one of these a week. Typically in the fashion of working
hard against the clock.
Low Equipment
Bodyweight
Warm Up
3 Sets
Lateral Banded Walks x 15/side
rest 30sec
Tall Kneeling Band Pull Aparts x 12
rest 30sec
Lateral Box Step Down x 8/leg 30X0 Tempo
rest 60sec
Warm Up
3 Sets
Clamshell Side Plank x 20sec/side
rest 30sec
Quadruped Thoracic Rotations
rest 30sec
Cossack Squats x 8/leg 30X0 Tempo
rest 60sec
A) Structural Balance (Squat + Upper
Pull)
Every 90sec x 12 sets (18mins Total)
1st - DB Rear Foot Elevated Split Squats
20X0 x 8-10/leg
2nd - Alternating DB Gorilla Rows 20X0 x
6-8/arm
3rd - Goblet Wall Sit with Pulse x 45sec
A) Structural Balance (Squat + Upper
Pull)
Every 90sec x 12 sets (18mins Total)
1st - Rear Foot Elevated Split Squats 20X0 x
8-10/leg
2nd - Table Body Rows x 10-12reps
3rd - Wall Sit x 45sec
B) Challenge
4 Rounds For Time
10 Alternating DB Thrusters
10 Tuck Ups from Pull Up bar
B) Challenge
6 Rounds For Time
15 Squat Jumps
20 Tuck ups
rest 3mins
rest 3mins
4 Rounds For Time
10 Alternating DB Reverse Lunge
8 Renegade Rows
rest 3mins
4 Rounds for Time
15 Air Squats
45 Double Unders
6 Rounds For Time
20 Alternating Prisoner Reverse Lunges
10 Push Up with Alternating Shoulder Taps
Day Two
Training Day Notes
Functional Body Composition Style training is focused around building time under tension
with slower tempos and higher rep ranges. This allows you to build intensity without the
need for heavy weights, but rather using longer muscle contractions instead. It is great
when paired with shorter rest periods for activating metabolism.
Once a week I'd like to offer you a workout that allows you to work LONG and slow. The
sustainable aerobic grinders are just for that. Find a rhythm and just plug along. You are
not trying to race, but instead keep quality and keep moving.
Warm Up
EMOM x 9mins
1st - Slide Board Mountain Climbers 30sec
2nd - Frog Pumps x 20 reps
3rd - 10 Yoga Push Ups
Warm Up
EMOM x 9mins
1st - Mountain Climbers 30sec
2nd - Frog Pumps x 20 reps
3rd - 10 Yoga Push Ups
Absolute Strength (Hip Extension +
Upper Push)
Functional Body Comp Style
3 Sets:
Absolute Strength (Hip Extension +
Upper Push)
Functional Body Comp Style
3 Sets:
A1. Glute Bridge DB Floor Press; 2020 x
10-12reps; rest 60sec
A1. Offset Push Ups; 2020 x 8-10/arm; rest
60sec
A2. Dumbbell Romanian Deadlift; 4020 x
10-12reps; rest 60sec
A2. Prisoner Good Morning; 4020 x
10-12reps; rest 60sec
A3. Glute Loop Dumbbell Hip Thrust; 20X2;
10-12reps; rest 60sec (back to top)
A3. Bodyweight Hip Thrust; 20X2;
10-12reps; rest 60sec (back to top)
B) Sustainable Aerobic Grinder Full Body
15 Rounds
1 Wall Walk
2 Turkish Get Ups (1/arm)
3 Pike Handstand Push Ups
4 Candlestick Roll Up
B) Sustainable Aerobic Grinder Full Body
15 Rounds
1 Wall Walk
2 Turkish Get Ups (Make a fist and punch up
to ceiling or hold onto any household
object)
3 Pike Handstand Push Ups
4 Candlestick Roll Up
Day Three
Training Day Notes
Wednesday we are turning down the intensity and choosing movements that are a little
less demanding on the brain.
Combining resistance movements and breather movements with short rest periods is a
way to get a "Metcon" type stimulus to you while still being able to focus on quality, some
strength, and keeping things repeatable in effort and time.
Warm Up
4 Rounds Continuous
Jump Rope Singles 60sec
10 Alternating Cossack Squats
10 Banded Upright Rows
8 Steps Perfect Stretch Walk
Warm Up
Mixed Resistance and Breathing Sets
4 Sets
A1. Supine Toes to Bar x 12reps (slow lower)
rest 30sec
A2. Glute Loop Air Squats x 15-20reps
(controlled reps); rest 30sec
A3. Banded Bicep Curls x 25reps (fast and
full contractions); rest 30sec
A4. 60sec Burpees; rest 90sec
Mixed Resistance and Breathing Sets
5 Sets
A1. Supine Leg Lowering x 12reps (slow
lower); rest 30sec
A2. 1-1/4 Cyclist Air Squats x 12 reps (put
something under your heels); rest 30sec
A3. 60sec Continuous Burpees; rest 90sec
Mixed Resistance and Breathing Sets
4 Sets
B1. DB Reverse Lunge to Knee lift x 8/leg
rest 30sec
B2. Single Leg Glute Bridge x 12/leg
rest 30sec
B3. Staggered Hand Push Ups 6-8/arm
(lower slowly)
rest 30sec
B4. 60sec Double Under AMRAP
rest 90sec
4 Rounds Continuous
Jumping Jacks 60sec
10 Alternating Cossack Squats
4 Scapular CARs per direction
8 Steps Perfect Stretch Walk
Mixed Resistance and Breathing Sets
5 Sets
B1. Prisoner Reverse Lunge to Knee lift x 8/
leg; rest 30sec
B2. Single Leg Glute Bridge x 12/leg ; rest
30sec
B3. 60sec Jumping Jacks; rest 90sec
Day 4 - Active Rest
MINDFULNESS MOVEMENT
Shut off sounds. Stay present. Focus on your breath. This is a movement based meditation.
Keep your effort low and build a sweat.
A) Mindful Flow - Round the World
6-8 Rounds
1min - Single Under Jump Rope
1min - Side Plank 30sec/side
1min - Jefferson Curls w/ KB (slow and
deliberate)
1min - Crawl 30sec Forward/30sec
Backward
B) Mindful Mobility
Hip Exploration
Low Dragon Stretch
2-3mins continuous per side
1 set
Shoulder Exploration
KB Arm Bar x 8-10/side
2-3 sets
Ankle Exploration
KB Loaded Ankle Stretch
60sec/side
2-3 sets
A) Mindful Flow - Round the World
6-8 Rounds
1min - Prisoner High Knee March
1min - Side Plank 30sec/side
1min - Jefferson Curls w/ a Broomstick
1min - Crawl 30sec Forward/30sec
Backward
B) Mindful Mobility
Hip Exploration
Low Dragon Stretch
2-3mins continuous per side
1 set
Shoulder Exploration
Reverse Plank Bridge 45-60sec
2-3 sets; rest as needed
Ankle Exploration
Heel Sit x 90-120sec
1 set
Day 5
Training Day Notes
Functional Body Composition Style training for today’s
movement patterns is our effort to get you a great
dose of resistance training stimulus without the need
for massive loads.
Stay connected closely to the TEMPOS. Really focus
your MIND on the MUSCLE WORKING. Use this to build
mind muscle connection.
For today's challenge, we are using descending rep
sets in small increments. I encourage you to push your
pace and the constant transitioning will keep you from
over doing it.
Wrap up today with some focused core.
Warm Up
3 Sets
Glute Loop Donkey Kicks x 10/leg
rest 30sec
Scapular Pull Ups x 10-12reps
rest 30sec
Bodyweight Split Squat x 10/leg
rest 60sec
Warm Up
3 Sets
Quadruped Hip Extensions x 10/leg
rest 30sec
Scapular CARS x 6-8 per direction
rest 30sec
Bodyweight Split Squat x 10/leg
rest 60sec
A) Absolute Strength Squat/Upper Pull
Functional Body Comp Style
3 Sets
A1. Glute Loop Dumbbell Front Squats;
4020; 10-12reps; rest 60sec
A2. Strict Pull Up 31X1 x 8-12reps (use your
jump stretch band to assist these as
needed or perform Pull Up Negatives 5sec
down x 4-5reps); rest 60sec
A3. Goblet Cossack Squats; 31X0; 6-8/side
alternating; rest 60sec
A) Absolute Strength Squat/Upper Pull
Functional Body Comp Style
3 Sets
A1. Prisoner Kang Squats; 4040; 10-12reps
rest 60sec
A2. Pillow Case Body Rows; 4020; 10-12reps
rest 60sec
A3. Cossack Squats; 31X0; 6-8/side
alternating; rest 60sec
B) Challenge
For Time
10-9-8-7-6-5-4-3-2-1
Curtsy Squat R
Curtsy Squat L
*6 Burpee Box Step Ups between each set
rest 5mins
For Time
10-9-8-7-6-5-4-3-2-1
Chainsaw Row R
Chainsaw Row L
*2 Alternating Single Arm Devils Press
between each Round
C) Core Isolation Finisher
3 Sets NFT
10 Slide Board Body Saw
20 Windshield Wipers
B) Challenge
For Time
10-9-8-7-6-5-4-3-2-1
Curtsy Squat R
Curtsy Squat L
*6 Burpee Step Ups (on chair)
rest 5mins
For Time
10-9-8-7-6-5-4-3-2-1
Hollow Rocks
Tuck Jumps
No Push Up Burpee
C) Core Isolation Finisher
3 Sets NFT
40 Bicycle Crunches
20 Windshield Wipers
Day 6
Training Day Notes
You will recognize this Structural Balance format
from Monday. We are using different movement
patterns for today than Monday. The tempos are all
the same and simple to follow. Just control on the
way down for 2 seconds.
Aerobic Sustainable Conditioning is very different
than the intensity challenges you saw yesterday. The
focus is to move at a controlled pace throughout the
entire 7min period. The pace you begin with should
be the pace you end with. If round one takes you
75sec, then so should round 2 and 3 and so forth
until 7mins is done.
Use the 3min rest period to walk around and get your breath and heart rate back to
baseline before you begin again.
Warm Up
EMOM x 9mins
1st - Straight Leg Physio Ball Hip Lift x 12-15
reps (pause 1sec at top)
2nd - Physio Ball Stir the Pot x 15-20sec/
direction
3rd - Jumping Jacks x 45sec
A) Structural Balance - Hip Extension/
Upper Push
Every 90sec x 12 sets (18mins Total)
1st - B-Stance Dumbbell Hip Thrusts x 10/
leg 20X0
2nd - Physio Ball Single Arm Glute Bridge
Bench 20X0 x 6-8/arm
3rd - Hand Supported Single Leg DB RDL
20X0 x 8-10/leg
B) Aerobic Sustainable Conditioning
7mins @ 80% aerobic effort
40 Slide Board Mountain Climbs
20 Bench Dips
10 Clamshell Side Plank Thrusts/side
rest 3mins
7mins @ 80% aerobic effort
50 Double Unders
10 Single Arm Dumbbell Push Press L
15 Box Jumps Step Down
10 Single Arm Dumbbell Push Press R
rest 3mins
7mins @ 80% aerobic effort
20 Prisoner Tall Kneeling to Standing
20 Hollow Rocks
10 Pike Strict Handstand Push Ups
Warm Up
EMOM x 9mins
1st - Glute Bridge V Walkous x 6-8reps
2nd - Quadruped Planche x 15-25sec
3rd - Jumping Jacks x 45sec
A) Structural Balance - Hip Extension/
Upper Push
Every 90sec x 12 sets (18mins Total)
1st - B-Stance Hip Thrusts x 10/leg 20X0
2nd - Single Arm Plank x 30sec/arm
3rd - Single Leg Cone Touch 20X0 x 8-10/leg
B) Aerobic Sustainable Conditioning
10mins @ 80% aerobic effort
40 Mountain Climbs
20 Bench Dips
10 Clamshell Side Plank Thrusts/side
rest 3mins
10mins @ 80% aerobic effort
30 Prisoner Tall Kneeling to Standing
30sec Hollow Hold Flutter Kicks
10 Yoga Push Ups
Day 7
MINDFULNESS - “WORK-IN"
Hey Team,
Sundays are a day that I invite you to think about the work you can do on yourself through
these challenging times. REST of the body can give room for WORK on yourself in other
ways. Rather than WORK OUT today, I want you to WORK IN.
This week's focus is on Nourishment Habits. What habit are you going to work on every day
this week?
• Schedule - eating meals at the same time every day is POWERFUL. Can you create a
schedule for this coming week that you can stick to?
• Slowing Down - eating your meals more slowly has proven health and weight loss
benefits. Putting your fork down with each bite, take 3 deep breaths between bites,
Chewing each bite 20x, these are all approaches you could take this week. (Slowing down
can be counter productive if you are trying to BUILD MASS or gain weight. Not that this is
the exact time of life for that but just a note)
• Tracking - the simple act of writing down everything you put in your body, or in the
modern technical age, you can take a photo of it all as a documentation. This is proven to
improve choices and decisions made.
I wish you well! Send message and comments in TrueCoach on ideas you have for
WORKING IN ideas!
Ready to Get Started? Join Persist: Minimalist today!