TRUTH28
TruthFitness
General FitnessNew to exercise?
Intimidated by gyms?
Don't know where to start?
Stuck at home with no equipment?
Just need something quick so you can hit your exercise goal and then get on with your day?
**TRUTH28 **is our signature at home program. With a mix of Pilates, HITT and strength work utlisizing only your bodyweight and resistance bands, this program is highly effective.
28 MINUTES / 4 TIMES PER WEEK / 4 WEEKS
This highly effective home based workout is delivered through 4 key workouts:
- HITT - high intensity to get the heart pumping
- CORE - improve our midline strength
- BUILD - using bodyweight and resistance bands you will see amazing results in your strength
- GLUTES - build the booty**
Programmed to replicate gym programs and deliver amazing results - this is more than just jumping jacks.
This is the most effective home based, bodyweight and bands program you will find
28 GET WARM
A
2 Min Warm Up The Greatest Stretch x 30 secs per arm - change every 30 secs for 2 mins In the 30 sec block - keep pushing the same arm through and up - then change legs and arms for the next 30 secs
28HITT
B
7 Min EMOM - repeat for 3 rounds Every minute - work exercise for 45 secs, with a 15 secs rest. Min 1 -Tempo Air Squat - count for 3 secs for the down movement - make sure its a full range of movement - if you struggle with this - elevate your heels on something Min 2- Reverse Lunges - Alt MIn 3 - Push Ups - scaled option is push ups on knees - full range of movement - chest to ground- scale to knees if you need to - I would rather you did this and get reasonable amount of reps as opposed to struggling for reps Min 4 - Resistance Band Seated Row - anchor your resistance band to a low point or around your feet. Tension the band so it is challenging - with elbows tucked in, seated upright with core tight - row to the chest. MIn 5 - Mini Band Single Arm Row Right - place a booty band around your foot. Hinge over with knees bent - row in diagonal movement, elbow to knees Min 6 - Mini Band Single Arm Row Left Min 7 - Half Burpee - burpee without the push up or jump Rest 90 secs
28 Cool Down
C
2 Min Cool Down Hold a Childs Pose for 2 mins Feel free to move around - move the arms to the left and hold it there, move arms to the right and hold it. Find the sticky point and feel a nice stretch.
28 GET WARM
A
2 Min Warm Up 30 secs - Bodyweight Russian Twists 30 secs - Yoga Push Ups with toe taps 2 rounds
28CORE
B
7 Min EMOM - repeat for 3 rounds Every minute - work exercise for 45 secs, with a 15 secs rest. Min 1 - Tall Plank Shoulder Taps - keep the core tight Min 2- Bodyweight Overhead Reverse Alt Lunge MIn 3 - Sit Ups Min 4 - Prisoner Tall Knee to Standing - alternate the lead foot MIn 5 - Jump Squat Min 6 - Plank - scale to knee if required Min 7 - V-Ups Rest 90 secs
28 Cool Down
C
2 Min Cool Down Butterfly Stretch - hold for 2 mins - rest where you need to
28 GET WARM
A
2 Min Warm Up 1 Min - Tall Plank Shoulder Taps -hold for 40 secs 1 Min - Slow Controlled Mountain Climbers - work to 40 secs
28BUILD
B
7 Min EMOM - repeat for 3 rounds Every minute - work exercise for 45 secs, with a 15 secs rest. Min 1 -Yoga Push Ups with Toe Taps Min 2- Jumping lunges MIn 3 - Resistance Band Bent Over Rows Min 4 - Resistance Band Thrusters MIn 5 - Resistance Band Upright Rows Min 6 - Single Leg Glute Bridge Right Min 7 - Single Leg Glute Bridge Left Rest 90 secs
28 Cool Down
C
2 Min Cool Down Hamstring Stretch with Band - 1 min left / 1 min right Feel free to move around - move the arms to the left and hold it there, move arms to the right and hold it. Find the sticky point and feel a nice stretch.
28 GET WARM
A
2 Min Warm Up Min 1 - Glute Bridge work to 50 secs Min 2 - Alt Curtsy Lunge work to 50 secs
28GLUTES
B
7 Min EMOM - repeat for 3 rounds Every minute - work exercise for 45 secs, with a 15 secs rest. Min 1 -1 1/4 Mini Band Glute Bridge Min 2- Bulgarian Split Squat Right _raise back foot on chair or couch) MIn 3 - Bulgarian Split Squat Left Min 4 - Resistance Band Good Morning - really push that butt back MIn 5 - Wall Sit - knees at 90 degress Min 6 - Front Foot Elevated Single Leg Glute Bridge Right Min 7 - Front Foot Elevated Single Leg Glute Bridge Left Rest 90 secs
28 Cool Down
C
2 Min Cool Down 1 min Left 1 Min Right
Coach T
Through frustration with the fitness industry and the images it portrays, I am on a journey to educate and promtore that being fit and healthy is different for everyone. It can look different and be different. Fitness for everyone is achievable!
A fully rounded home based program. If you like your HIIT workouts - we got you. Like a bit of core work and glutes. Yep got that as well. How about some stregth work with minimal equipment at home? You guessed it! A real program using only bodyweigh
Get TRUTH28
Angela
Needed something in lockdown
Verified Athlete"In lockdown I needed something. This is an amazing program, one that get's a sweat up and builds strength. Really enjoyed the glute days!"
Mattie
Just looking for something to ease into
Verified Athlete"Was part of the original Truth28. Just a great program. I am rehabbing a little, so you can pick and choose how hard you go!"
Monique
Quick but definitely not easy!
Verified Athlete"I've tried a lot of home based programs. Most of them are pretty repetitive and basic. This was a great 4 week program. The BUILD sessions are my favourite"