RaveTalks & FitRaveFam Presents...
FRT Program
This program is made to increase endurance and strength to dance the night away at EDM festivals this summer! We challenge YOU to get fit and stay fit with us by completing 5 workouts, eating a structured nutritious diet, and discovering new artists weekly.
FRT PROGRAM
Workout Breakdown
The FRT Program daily workout is just 30 mins for 5 days a week!
Monday: Shoulders
Warmup: 4 sets of 15 20lbs DB Complex Lateral Raise • Front Raise • Bent Over Rear Delt Fly Movement 1: 4 sets of 15 | Seated Military Press Movement 2: 4 sets of 15 | Seated Lateral Raise Movement 3: 4 sets of 15 | Cable Face Pulls
Thursday: Back & Triceps
Warmup: 4 sets of 5 Pull-ups (assisted if needed) • Low back extension Movement 1: 4 sets of 12 | BB Row Movement 2: 4 sets of 8 | LAT Pulldown Movement 3: 4 sets of 8 | DB Single Arm Row Movement 4: 4 sets of 12 | DB Pullovers Movement 5: 4 sets of 12 | DB Skullcrushers Movement 6: 4 sets of 20 | Cable Rope Pushdown
Tuesday: Legs
Warmup: 4 sets of 5 Dynamic Stretching • Lateral Lunge RDL to Deep Squat • 90/90 Arm Sweep Movement 1: 4 sets of 15 | Hip Abduction & Adduction Movement 2: 4 sets of 8 | Barbell Squat Movement 3: 4 sets of 8 | Wide Stance Leg Press Movement 4: 4 sets of 8 | Barbell RDL Movement 5: 4 sets of 15 | Machine Leg Curl
Friday: Legs & Glutes
Warmup: Mini Band Series Side Shuffle • Toe Walks • Body weight squat Movement 1: 4 sets of 8 | BB hip thrust Movement 2: 4 sets of 8 | DB Staggered Stance RDL Movement 3: 4 sets of 8 | Box Step-ups Movement 4: 4 sets of 15 | Sumo Deadlift
Wednesday: Chest/Biceps
Warmup: 4 sets of 10 band pull aparts • Close Grip Push-up Movement 1: 4 sets of 8 | DB Close Grip Press Movement 2: 4 sets of 8 | DB Fly Movement 3: 4 sets of 12 | Smith Machine Incline Press Movement 4: 4 sets of 12 | DB Spider Curl Movement 5: 4 sets of 12 | Cable Narrow Grip Curl
Discover a new artist!
With so many festivals this summer there’s so many fire artists to listen to! We challenge you to listen to 1 new artist each week! Whether that is an artist you’ve never heard of on a lineup of a festival you’re attending, or it’s a recommended artist from Spotify or your friend. Or even check out our blogs for new artists to listen to!
Monday: Shoulders
Warmup: 4 sets of 15 20lbs DB Complex Lateral Raise • Front Raise • Bent Over Rear Delt Fly Movement 1: 4 sets of 15 | Seated Military Press Movement 2: 4 sets of 15 | Seated Lateral Raise Movement 3: 4 sets of 15 | Cable Face Pulls
Tuesday: Legs
Warmup: 4 sets of 5 Dynamic Stretching • Lateral Lunge RDL to Deep Squat • 90/90 Arm Sweep Movement 1: 4 sets of 15 | Hip Abduction & Adduction Movement 2: 4 sets of 8 | Barbell Squat Movement 3: 4 sets of 8 | Wide Stance Leg Press Movement 4: 4 sets of 8 | Barbell RDL Movement 5: 4 sets of 15 | Machine Leg Curl
Wednesday: Chest/Biceps
Warmup: 4 sets of 10 band pull aparts • Close Grip Push-up Movement 1: 4 sets of 8 | DB Close Grip Press Movement 2: 4 sets of 8 | DB Fly Movement 3: 4 sets of 12 | Smith Machine Incline Press Movement 4: 4 sets of 12 | DB Spider Curl Movement 5: 4 sets of 12 | Cable Narrow Grip Curl
Thursday: Back and Triceps
Warmup: 4 sets of 5 Pull-ups (assisted if needed) • Low back extension Movement 1: 4 sets of 12 | BB Row Movement 2: 4 sets of 8 | LAT Pulldown Movement 3: 4 sets of 8 | DB Single Arm Row Movement 4: 4 sets of 12 | DB Pullovers Movement 5: 4 sets of 12 | DB Skullcrushers Movement 6: 4 sets of 20 | Cable Rope Pushdown
Friday: Legs & Glutes
Warmup: Mini Band Series Side Shuffle • Toe Walks • Body weight squat Movement 1: 4 sets of 8 | BB hip thrust Movement 2: 4 sets of 8 | DB Staggered Stance RDL Movement 3: 4 sets of 8 | Box Step-ups Movement 4: 4 sets of 15 | Sumo Deadlift
Discover a new artist!
With so many festivals this summer there’s so many fire artists to listen to! We challenge you to listen to 1 new artist each week! Whether that is an artist you’ve never heard of on a lineup of a festival you’re attending, or it’s a recommended artist from Spotify or your friend. Or even check out our blogs for new artists to listen to!
Follow a Macro Food Plan
Following these 3 principles day in and day out, are the key to having sustainable success throughout this festival season!
- Eat 1 serving of protein with each meal or snack!
When it comes to obtaining a sustainable body recomposition, protein is the name of the game! Protein is the building block of muscle; the more muscle you have, the more calories you’re gonna burn at rest! More calories you burn, the leaner you’ll stay throughout the festival season.
- Have 1 serving of vegetables or fruit with each meal or snack.
Although we often think of fruits and vegetables being great for “micronutrients” the best part about them is that they are actually full of fiber! Fiber keeps you full, meaning you’re less likely to binge eat or crave unnecessary foods/snacks.
- Drink 1 gallon of water per day
C’mon, hydrate or diedrate! No, but for real, if you want to look and feel your best, you need to be giving your body the water it needs to remain loose and energized! Think of a piece of beef jerky; it’s dry, and can be easily torn. Your muscles are the exact same; without water, your muscles are stiff, rigid, and more likely to be injured compared to if you were well hydrated!
our latest
Podcast
Tune into our latest episode to hear more information on how to sustainably balance music festivals and fitness this summer!
