Anytime Anywhere

13th Flow

General Fitness
Coach
Elisabeth Akinwale

If you need to workout Anytime Anywhere, this program is for you! With just a mini-band, theraband or tube style resistance band, and your bodyweight you'll have access to 30 complete, well-rounded workouts to meet your strength & conditioning needs.

With lots of pre-hab and cardiovascular components this program is perfect for:

TRAVEL

CROSS TRAINING FOR ATHLETES

BEGINNERS, OR SECOND TRAINING SESSIONS

ANYONE WHO WANTS A COMPLETE PROGRAM WITH MINIMAL EQUIPMENT NEEDS.

With interval style workouts this program is easy to adjust to whatever your current level is, and each session takes less than 45 minutes to complete. Grab your bands and hit these workouts Anytime Anywhere!

Check out the sample week below and confirm you're up for the challenge before you make the commitment to get started!

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No More Guesswork
I've spent the time and energy thinking through the science of this training program so you can stop playing guessing games with your fitness. Simply show up and get to work!
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Feel and Perform Your Best
Whether this is your primary program or a complement to other sport training, running, etc., Anytime Anywhere is a perfect low maintenance program to help you feel and perform your best!
Features
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Programming 6 days per week
6 days of warmups, strength, and conditioning each week.
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Demo Videos
Each movement is equipped with a demo video so you know exactly what I'm looking for from you.
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Detailed, expert instruction
Beyond the sets and reps, I'll give you all the details you need to execute the training program.
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Delivered through TrainHeroic
I've partnered with the best tech in training so that you get an online training experience that works as hard as you do.
Equipment
Required
Bands
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Sample Week
Week 1 of 6-week program
Sunday
Day 1

Intro

A

Daily Video Breakdown

Click the video to view each movement in today's training.

Warm-up

B

10:00 Flow Pace: 12 Prone Flies (Unweighted) 6 Plank Alt Lift 12 Chest Flies 6 Squats w/ Double Bounce 12 Each Calf Raises - 3 Way (No Plate)

Metcon - 1

C

(:20/:10), 4 Rounds: 1. Thrusters 2. W Press 3. Ankle Jumps 4. Bent Over Rows 5. Bicep Curls 3 Way 6. Ladder Icky Shuffle 7. Oblique Pike Ups- Right 8. Oblique Pike Ups- Left

Metcon - 2

D

4-5 Sets (20:00 Time Cap) 10 Squats 7 Strict Press + 3 Each Single Arm Push Press 10 Each Seated Leg Overs 10 Each Running Clamshells

Monday
Day 2

Intro

A

Daily Video Breakdown

Click the video to view each movement in today's training.

Warm-up

B

10:00 Flow Pace: :20 Reverse Plank 10 Superman Upper Body Only 20 Shoulders 45 Degrees 10 Side Step Squats 20 Squat ISO Band In & Out

Metcon-1

C

(:20/:10), 4 Rounds: 1. Sit Up Reaches 2. Curl to Press 3. Jump Lunges 4. Arch Angels 5. Shoulders 90 Degrees Turn Up & Down 6. Ladder Icky Shuffle 7. Speed Skate Triangle 8. Bent Over Flies

Metcon-2

D

4-5 Sets (20:00 Time Cap): 12 Bent Over Flies 12 Bent Over Rows 24 Shoulders 3 Way 24 Each Leg Extensions 24 Each Leg Curls

Tuesday
Day 3

Intro

A

Daily Video Breakdown

Click the video to view each movement in today's training.

Warm-up

B

10:00 Flow Pace: 10 Each Floor Bridges 10 Each Seated Leg Lifts 10 Shoulders Side 10 Shoulders Front 10 45 Degree Lunges

Metcon

C

(:20/:10), 4 Rounds: 1. Sit Up Reaches 2. Curl to Press 3. Jump Lunges 4. Arch Angels 5. Shoulders 90 Degrees Turn Up & Down 6. Ladder Icky Shuffle 7. Speed Skate Triangle 8. Bent Over Flies

Wednesday
Day 4

Intro

A

Daily Video Breakdown

Click the video to view each movement in today's training.

Warm-up

B

10:00 Flow Pace: 6 Burpees 12 Curtsy Lunges 18 V Bicycles 6 Each Resisted Runners 12 Shoulders 90 Degree Turn Ups 18 Bicep Curls

Metcon

C

(:60/:10), 4 Rounds: 1. Burpees 2. 4 Count Sit Ups 3. Curtsy Lunges 4. Shoulders 3 Way 5. Ladder Scissors 6. Tricep Kick Backs 7. Calf Raises 3 Way 8. Bicep Hammer & Outside Curls

Thursday
Day 5

Intro

A

Daily Video Breakdown

Click the video to view each movement in today's training.

Warm-up

B

10:00 Flow Pace: 20 Mountain Climbers 10 Arch Angels :20 Squat ISO 10 Each Sword Draws 20 Clap Crunches

Metcon

C

(:20/:10), 8 Rounds: 1. Push Press- Right 2. Push Press- Left 3. Extended V Crunches 4. Back Flies 5. Jump Rope 6. Curtsy Lunge- Right 7. Curtsy Lunge- Left 8. Ladder Icky Shuffle

Friday
Day 6

Intro

A

Daily Video Breakdown

Click the video to view each movement in today's training.

Warm-up

B

10:00 Flow Pace: 12 Each Knee Ups 8 Prone T&W Raises 12 Each All 4s Kick Backs 8 Each Lunge Stat 12 Tricep Kick Backs

Metcon

C

(:30/:10), 6 Rounds: 1. Ladder Lateral High Knees 2. Sit Up Reaches 3. Windmill- Right 4. Windmill- Left 5. High Knees Back & Go 6. Speed Skate Triangle 7. Superman Snaps 8. Side Step Lunges

Coach
coach-avatar Elisabeth Akinwale

5x CrossFit Games, MSW & Certified Trainer, Owner 13th Flow Performance

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