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KNOW EXACTLY WHAT WORKOUT TO DO, EVERY DAY
A training plan for every day, all created by founder and coach, Dr. Colin Pasque
Build Strength, Boost Athleticism, and Move Pain Free with a Daily Plan.
Functional strength, mobility, and nutrition designed for people who refuse to slow down.
Get started today • 100% risk free
Get started today • 100% risk free
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Inside the FLO System
Everything you need to train smarter, move better, and stay consistent — all in one place.
Train On Your Schedule
3 evolving programs + 8 pre-written workout plans that can be done anywhere and are easy-to-follow and help you maximize time in the gym
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Pro-Led Movement Plans
Follow structured workouts with precise guidance for every rep, set, and progression.
Train Without Setbacks
Get real-time feedback to stay safe, efficient, and pain-free.
Built Around You
Your program adapts to your lifestyle, preferences, and goals.
14-Day Money Back Guarantee
Stay on track and consistent with on-demand coaching support.
Track Real Progress
Monitor strength, consistency, and performance with clear data.
Strength progress
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REAL RESULTS FROM REAL MEMBERS
Don’t just take our word for it - see what our clients have to say about their FLO experience.
1:1 Full Body Strength – Push
Dig this program. The videos are clean and the constant loop reminders keep my form locked in. Huge difference already.
Nick
Full Body Strength – Push
First week in and already seeing where I’ve been slacking. Way more focused on mobility and control. Exactly what I needed.
Russell
Athlete Conditioning + Strength
Huge PRs this week.
Nothing hits like the daily flow.
Nothing hits like the daily flow.
Daniel
Conditioning – HIIT + Upper Pull
Every workout exposes a weakness. Switched up movements I’d never normally do and felt it immediately.
Tom
KB Aerobic – Biceps, Back & Shoulders
This pushed me out of my comfort zone. First time doing half of these movements and I feel way more athletic.
Russell
Full Body Strength – Push
Never done functional training like this before. Completely different from bodybuilding. I’m hooked.
Jakson
Full Body Strength – Push Tester
Pushed this one hard. Noticed a 5–10 lb increase across lifts already. Everything feels more controlled.
Preston
KB Aerobic + Biceps & Back
Did this at home during nap time and it still crushed me. Simple, effective, and actually fun.
Bekah
KB Full Body Strength – Push
Great workout. I feel stronger and way more mobile after every session.
Sam
Athlete Maintenance – Mobility
I actually look forward to these sessions. I move better, recover faster, and feel way less beat up.
Matthew
Full Body Strength – Push
Never done functional training like this before. Completely different from bodybuilding. I’m hooked.
Jakson
Full Body Strength – Push Tester
Pushed this one hard. Noticed a 5–10 lb increase across lifts already. Everything feels more controlled.
Preston
KB Aerobic + Biceps & Back
Did this at home during nap time and it still crushed me. Simple, effective, and actually fun.
Bekah
KB Full Body Strength – Push
Great workout. I feel stronger and way more mobile after every session.
Sam
Athlete Maintenance – Mobility
I actually look forward to these sessions. I move better, recover faster, and feel way less beat up.
Matthew
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BECOME A FUNCTIONAL ATHLETE. TRY A FREE WEEK ON US.
7 days free, no charge until day 8.
No commitment, cancel anytime & enjoy a 14-day Money Back Guarantee!
No commitment, cancel anytime & enjoy a 14-day Money Back Guarantee!
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That's just $13.84 every 28 days - less than a cup of coffee a day!
Frequently asked questions
Which training track is right for me?
It depends on your goals and setup!
If you want to train like an all-around athlete with a mix of strength, accessories, conditioning, and plyos, go with FLO FUNCTIONAL ATHLETE.
If your main goal is building muscle and strength in a traditional gym, FLO PUMP is your track. And if you’re limited on time or equipment and want a simple but powerful 3-day plan with dumbbells + bodyweight, FLO MINIMALIST is the perfect fit.
Take the quiz above to discover the path we recommend you do.
If you want to train like an all-around athlete with a mix of strength, accessories, conditioning, and plyos, go with FLO FUNCTIONAL ATHLETE.
If your main goal is building muscle and strength in a traditional gym, FLO PUMP is your track. And if you’re limited on time or equipment and want a simple but powerful 3-day plan with dumbbells + bodyweight, FLO MINIMALIST is the perfect fit.
Take the quiz above to discover the path we recommend you do.
Can I switch training tracks?
Yes! One of the best parts of having 3 evolving plans is that you can jump in and out of these tracks as you feel like it.
I need help with my nutrition. Is there anything on the app to help with that?
Yes! When you join, you get access to the 5-part nutrition course + the FFT Custom Macro's calculator. As a bonus, you will also get recipes, a supplement guide, and multiple macro-specific nutrition plans you can swipe and use to help you achieve your weight loss or muscle-mass-gaining goals.
I haven't worked out before and don't want to get injured, is there any resources to help me?
All FFT members have access to the Functional Movement Education center. Here you will find follow-along exercise tutorial videos where Dr. Colin breaks down how to safely perform each of the lifts in the FFT programs.
What pre-written programs are available?
Kettlebell Functional Athlete (12-weeks)
Dumbbell Functional Athlete (12-weeks)
Full Gym Functional Athlete (12-weeks)
Hypertrophy Functional Athlete (8-weeks)
HYROX Functional Athlete (12-weeks)
Kettlebell + Run (4-Weeks)
Beginner to Functional Athlete (4-Weeks)
Bodyweight Only (4-weeks)
BONUS ROUTINES/PLANS:
Daily 5-Minute Mobility Routines, Upper Body Finishers, Functional Core Finishers
Dumbbell Functional Athlete (12-weeks)
Full Gym Functional Athlete (12-weeks)
Hypertrophy Functional Athlete (8-weeks)
HYROX Functional Athlete (12-weeks)
Kettlebell + Run (4-Weeks)
Beginner to Functional Athlete (4-Weeks)
Bodyweight Only (4-weeks)
BONUS ROUTINES/PLANS:
Daily 5-Minute Mobility Routines, Upper Body Finishers, Functional Core Finishers
How do I sign up?
Choose your pricing plan and start your 7-day free trial today!
If I sign up for a subscription, can I cancel?
There is no long-term commitment to join FFT Online. We offer a 7-day free trial and you can cancel your membership at any time before your free trial is up if you do not want to be charged. If you do become a member and you decide to cancel you may do so at any time with no cancelation fee.
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