Breaking Bars

Coach
Elmer Bench

This microcycle is designed for at home fitness with no gym equipment. You can add weight to exercises using barbells or dumbbells.  The focus of this program is weight loss and body weight strength.  

Lose 30 Pounds in 30 Days 

Features
5 sessions per week
Must use App app to view and log training
Program Training
$15
Get No Gym No Problem
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
DumbbellsBarbellJump Box
sample week banner image
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Sample Week
Week 1 of 4-week program
Monday
Day 1

Warm-up

A

Begin with 3 min of: jogging, jogging in place, or jumping jacks Followed by 2-3 rounds of: 10 Leg Swings Front to Back, each leg 10 Leg Swings Side to Side, each leg 10 Forward Arm Circles 10 Backward Arm Circles 5 Inchworm Push-ups

B1

Diamond Push-Up

3 x 15

B2

Bench Dips

3 x 15

C1

Hand Release Push-Up

4 x 10

C2

Shoulder Taps

4 x 30

C3

Hand Release Push-Up

4 x 10

C4

Plank

4 x 1:00

D1

Burpee

1 x 1:00

D2

Rest

1 x 1:00

D3

Burpee

1 x 1:00

Tuesday
Day 2

Warm-up

A

Begin with 3 min of: jogging, jogging in place, or jumping jacks Followed by 2-3 rounds of: 10 Leg Swings Front to Back, each leg 10 Leg Swings Side to Side, each leg 10 Forward Arm Circles 10 Backward Arm Circles 5 Inchworm Push-ups

B1

Slider Pike-Up

3 x 10

B2

Bicycle Sit-Ups

3 x 20

B3

Mountain Climber

3 x 30

C1

Glute Bridge

4 x 10

C2

Single Leg Glute Bridge

4 x 10

C3

Glute Bridge

4 x 45

D1

Plank

3 x 1:00

D2

Side Plank

3 x 0:30

D3

Superman

3 x 1:00

Wednesday
Day 3

A

Run

1 x 2

Thursday
Day 4

Warm-up

A

Begin with 3 min of: jogging, jogging in place, or jumping jacks Followed by 2-3 rounds of: 10 Leg Swings Front to Back, each leg 10 Leg Swings Side to Side, each leg 10 Forward Arm Circles 10 Backward Arm Circles 5 Inchworm Push-ups

B1

Bulgarian Split Squat

3 x 10

B2

Squat Jump

3 x 10

C1

Bench Dips

3 x 10

C2

Clapping Push-Up

3 x 10

D1

Air Squat

20, 18, 16, 14, 12, 10, 8, 6, 4, 2

D2

Push-Up

20, 18, 16, 14, 12, 10, 8, 6, 4, 2

D3

Box Jump

20, 18, 16, 14, 12, 10, 8, 6, 4, 2

D4

V-Ups

20, 18, 16, 14, 12, 10, 8, 6, 4, 2

E1

Plank

3 x 60

E2

Side Plank

3 x 30

Friday
Day 5

Warm-up

A

Begin with 3 min of: jogging, jogging in place, or jumping jacks Followed by 2-3 rounds of: 10 Leg Swings Front to Back, each leg 10 Leg Swings Side to Side, each leg 10 Forward Arm Circles 10 Backward Arm Circles 5 Inchworm Push-ups

B1

Close Grip Push-Up

4 x 15

B2

Bench Dips

4 x 15

C

Burpee

8 x 20

D

Air Squat

8 x 20

E

Russian KB Swing

8 x 20

F1

Hollow Hold

4 x 30

F2

Russian Twist

4 x 30

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