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7+ Programs Included With Membership

Find the workout program that fits your goals

The Daily FLO
Functional Athlete
Kettlebell + Run
Bodyweight Program
Beginner Program
Watch Video to Learn More

The Daily FLO

Dr. Colin's personal program, posted 5x days per week

"The Daily FLO is my personal program. It is a reflection of all the Functional Athlete programs combined into one, designed to help you build a well-rounded foundation of strength, mobility, power, and endurance to excel both in athletic performance and daily life." - Dr. C

  • Weekly program, posted M-F
  • 2x full body strength days per week
  • 2x conditioning + upper body accessory days
  • 1x cardio + maintenance & mobility
  • Required Equipment: kettlebells and/or dumbbells, bands, foam roller
  • Recommended Equipment: pull up bar, jump rope, medicine ball, box, yoga mat
Watch Video to Learn More

Functional Athlete Programs

12-Weeks, 5x Workouts Per Week

The Functional Athlete Programs are designed to help you build a well-rounded foundation of strength, mobility, power, and endurance to excel both in athletic performance and daily life.

  • Length: 12x weeks
  • 2x full body strength days per week
  • 2x conditioning + upper body accessory days
  • 1x cardio + maintenance & mobility
  • KB Required Equipment: 2+ kettlebells, bands, foam roller
  • DB Required Equipment: 2+ dumbbells, bands, foam roller
  • FG Required Equipment: full commercial gym
  • Recommended Equipment: pull up bar, jump rope, medicine ball, box, yoga mat
Watch Video to Learn More

The Kettlebell + Run Program

4x Weeks, 6x Workouts Per Week

The KB + Run program was designed for those who thoroughly enjoy running, but are looking to incorporate KB training into their routine, OR for those in a plateau who need a switch up in their training for a month or so. 

  • Length: 4x weeks
  • 2x full body strength days per week
  • 1x full body interval training workout
  • 3x running workouts per week (1x interval, 1x speed, 1x long run)
  • Required Equipment: kettlebells, bands, foam roller
  • Recommended Equipment: pull up bar, jump rope, medicine ball, box, yoga mat
Watch Video to Learn More

Bodyweight Program

4x Weeks, 3x Workouts Per Week

The Bodyweight program was designed for anyone who doesn’t have access to a lot of equipment, or simply wants to stay on track with their fitness while traveling.

  • Length: 4x weeks
  • 2x full body strength days per week
  • 1x full body interval training day per week
  • 2x easy days (optional run/walk)
  • Required Equipment: NA
  • Recommended Equipment: pull up bar, jump rope, foam roller, yoga mat
Watch Video to Learn More

Beginner to Functional Athlete

4x Weeks, 3x Workouts Per Week

The Bodyweight program was designed for anyone who doesn’t have access to a lot of equipment, or simply wants to stay on track with their fitness while traveling.

  • Length: 4x weeks
  • 2x full body dumbbell strength workouts per week
  • 1x full body bodyweight interval workout per week
  • 2x easy days (optional run/walk)
  • Required Equipment: NA
  • Recommended Equipment: dumbbells, bands, pull up bar, jump rope, foam roller, yoga mat