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Uplift Parents - Phase 2

Jessica Lucero, Uplift programs

Strength & Conditioning
Coaches
Jessica Lucero and Blake Barnes

We created Uplift Parents for busy parents with a lot of priorities.

Our Phase 1 program was to get you back into the routine of workout out with short workouts designed with your life & your goals in mind.

This Phase 2 program is much more! We are putting a priority on strength along with conditioning training.

We will incorporate 1-3 strength exercises followed by a 8-30 minute cardio workout each day.

This program will require equipment — barbells, dumbbells, kettlebells, etc. so use your own or you can take the program to a gym somewhere!

Remember — have fun, give yourself some grace, and do your best.

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Get Back In YOUR Routine
This program is designed to get you back to where you wanna be. It's not a silver bullet and it's not going to happen overnight. But, stick to the easy and simple plan, and we'll get you there!
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Programming from the Pros
I've trained and competed at the highest level, with the best coaches and athletes in the world AND I've been in your shoes as a mother who desperately wants to get back in the swing of things. I've got you covered, delivering a program that is thoughtful, smart, progressive, and mindful of YOUR life as a mom.
Features
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Programming 5 days per week
Quick, simple, and effective programming 5 days per week.
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Demo Videos
We've filmed demo videos for each movement so you're not playing any guessing games. You'll see exactly what to do and how to do it!
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Detailed, expert instruction
Beyond the sets and reps, I'll give you all the details you need to crush this training program.
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Delivered through TrainHeroic
I've partnered with the best tech in training so that you get the best online training experience in the world!
Equipment
Required
Nothing but your body!
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Back Squat*

3 x 10

Circuit

B

10-min EMOM (every minute on the minute): 10 Goblet Squats 10 Sit ups *Complete the given exercises within the minute and use the remainder of the time to rest. If you're not able to complete the given exercises within the minute, take a minute off and restart at the next interval.

Monday
Week 1 Day 2

A

Bench Press*

3 x 10

B

Bent Over DB Row*

4 x 10

Circuit

C

3 rounds for max reps: :30s Squat Jumps :30s rest :30s Push ups :30s rest :30s Reverse Crunches :30s rest :30s DB Push Press :30s rest

Tuesday
Week 1 Day 3

A

Overhead Squat*

4 x 5

Circuit

B

12-min AMRAP (as many rounds as possible): 20 Russian Twists (10 each side) 15 DB Power Cleans 10 Burpees

Wednesday
Week 1 Day 4

A1

Barbell Lunge*

3 x 20

A2

DB Curls*

3 x 20

A3

DB Tricep Extension*

3 x 10

B

Run

Thursday
Week 1 Day 5

A

Push Press*

3 x 10

B

Pull-Up*

3 x 5

Circuit

C

10-9-8-7-6-5-4-3-2-1: Box Jumps Sit ups KB Swings

Coaches
coach-avatar Jessica Lucero

USAW level two, National coach, National champion, American record holder, 4x USA World Team member, 2019 Pan American Games team USA member & 2019 Pan American Championship bronze medalist. Jessica puts an emphasis on coaching the whole person not just the athlete and is one of the best, helping hundreds of athletes to reach their potential in the sport of Olympic Weightlifting.

coach-avatar Blake Barnes

Former college football player, strength and conditioning coach at ECU and Stanford University, competed in 6 National Championships and 6 American Open Finals, 2016 PWA record holder in the Snatch. Now a full time gym owner, weightlifting coach and dad to a 2 year old.

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Get back to Training!

This is THE training plan for the busy mother who is looking for training plan that they can stick to... and one that actually gets results!

Get Uplift Parents - Phase 2
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Uplift Parents - Phase 2