It’s GO Time! CFK Go is all about convenience, hard work, and results. In a fitness world where everything is too complicated, we’ve stripped things down to create an easy to use and insanely effective new workout track.
CFK Go doesn’t mess around – we get after it every workout, every day, every week with a training program built around dumbbell-focused, time priority, high-power output workouts. We took everything we love from different disciplines and brought them together in one simple, effective program.
Specifically, CFK Go combines the power of functional movements with the regime of traditional strength and conditioning. Each week of training consists of Full-Body and Push x Pull days through the week, and special weekend focuses of Saturday Squats and Sunday Sweat.
Scroll to the bottom to get a free sample week of workouts!
CFK Go Weeklong Snapshot…
- MONDAY — Full-Body
- TUESDAY — Push x Pull
- WEDNESDAY — Body Pump & Full Body (Grind)
- THURSDAY — Push x Pull
- FRIDAY — Full-Body (Sprint)
- SATURDAY — Saturday Squats
- SUNDAY — Sunday Sweat
Whatcha Need for CFK Go…
Now, to get started with CFK Go, you can get by with only (1) pair of Dumbbells even if you don’t have a Jump Rope. The Jump Rope is highly recommended, but you can perform most of our CFK Go workouts by making a few easy substitutions.
Without a Jump Rope, you could substitute Mountain Climbers, Running in Place, “Phantom” Jump Rope Hops, Jumping Jacks or Plate Hops. These fast-paced cardio moves will give you a similar stimulus to the Jump Rope.
When choosing your Dumbbells to start CFK Go, we suggest you select your starting pair based on your goals. Are you STRONG, FIT, or CARDIO focused…
CFK Go | Your DB x Your Goals…
This is, of course, relative to each individual, but we can break it down by your individual goals and fitness levels.
If you’re new and just learning the movements, go for a lighter pair (10-20lbs) and shoot for a cardio-focused approach. Otherwise, see below:
STRONG — If you’re looking to get stronger and build more muscle, we recommend a pair of DBs between 50lb-35lb.
- Athletes with this goal should be able to perform 5-7 unbroken reps of most movements with their DBs
FIT — If you’re looking to develop amazing fitness and lean muscle, we recommend a pair of DBs between 40lb-20lb.
- Athletes with this goal should be able to perform 10-12 unbroken reps of most movements with their DBs
CARDIO — If you’re looking to get more cardio and burn fat, we recommend a pair of DBs between 25lb-10lb.
- Athletes with this goal should be able to perform 12+ unbroken reps of most movements with their DBs
A Few Final Points…
What if You’re Just Learning the Movements?
As with any new program (or new movements), it might take some getting used to the weight as you learn the ropes. We always recommend that you focus on moving well and at a pace that you are comfortable with. You are always in control of the intensity in every workout. If you want to push it a little more on some days, go for it. If you want to pull it back a little on other days, it’s all good. Always do you!
What if You Want a Little Bit of Everything?
We love that! Our recommendation would be to have a pair of DBs that are a little bit on the heavier side for you, another pair that’s a little bit on the lighter side for you, and a third pair that is right smack in the middle between heavy and light. This way you can mix up the DBs you choose for each workout depending on your goal!