Launchpad
Bonvec Strength
The start is what stops most people. Don't let that get in the way of your strength training journey. There's no better day than TODAY to get started. And it all starts with a simple, tried-and-true program.
Launchpad will take teach you everything you need to know to about getting strong and healthy with minimal equipment and no previous lifting experience required.
What will I get with Launchpad?
- GET STRONGER: You’ll increase full body strength using exercises like squats, push-ups, deadlifts and much more.
- GET IN SHAPE: Whatever being “in shape” means to you, we’ll help you get there with the right combination of strength training and core exercises so you can be proud of the body you’ve built.
- FEEL BETTER: This is not a “no pain, no gain” program. Warm-ups focus on mobility and flexibility so you can be active for a lifetime, whether you're playing with your kids, competing in a rec sports league or doing your favorite outdoor activity.
- BUILD CONFIDENCE: You’ll reach levels of strength and develop skills you never knew you could so you become more confident in your relationships, your work and wherever life takes you.
A1
Hooklying Breathing
1 x 5
A2
Deep Squat Lat Stretch
1 x 5
B1
Dead Bugs
1 x 8
B2
Downward Dog Mobilization
1 x 8
B3
Goblet Squat w/ Varying Stance Widths
1 x 5
C
20-sec Pause Goblet Squat
2 x 1
D1
Goblet Squat
4 x 8
D2
Barbell Inverted Row
3 x 8
E1
DB Floor Press
4 x 8
E2
Single Leg Hip Thrust
3 x 8
F1
Push-Up
3 x 8
F2
Side Plank
3 x 0:15
A1
Child's Pose Breathing
1 x 5
A2
Short-Lever Side Plank
1 x 5
B1
Supine Bridge
1 x 8
B2
Quadruped Reach Through & Rotation
1 x 8
B3
Wall Press Hip Hinge
1 x 8
C
20-sec Pause Kettlebell Sumo Deadlift
2 x 1
D1
Kettlebell Sumo Deadlift
4 x 8
D2
Half Get-Up
3 x 5
E1
Goblet Step-Ups
3 x 8
E2
1-Arm DB Row
3 x 8
F1
Front Plank on Elbows
3 x 0:20
F2
Slider Leg Curls
3 x 8
A1
Hooklying Breathing
1 x 5
A2
Deep Squat Lat Stretch
1 x 5
B1
Dead Bugs
1 x 8
B2
Downward Dog Mobilization
1 x 8
B3
Goblet Squat w/ Varying Stance Widths
3 x 5
C
20-sec Pause Goblet Squat
2 x 1
D1
Goblet Squat
4 x 10
D2
Barbell Inverted Row
3 x 10
E1
DB Floor Press
4 x 10
E2
Single Leg Hip Thrust
3 x 10
F1
Push-Up
3 x 10
F2
Side Plank
3 x 0:20
Tony Bonvechio
Elite-level powerlifter with over a decade of coaching experience. Master's degree in Exercise Science. Mediocre fisherman, craft beer enthusiast and world's biggest Metallica fan.
Jeanette T
Gained confidence in and out of the gym
Verified Athlete"The best aspect was the pace at which I was introduced to the squat and deadlift. The program provided an excellent foundation for learning these exercises. I fell back in love with exercise and I've gained confidence in and out of the gym. Now I can't imagine life without strength training."
Jake M
The longest I've stuck with a program
Verified Athlete"My goal was to be able to learn how to lift and exercise safely, and this fit the bill perfectly. This is by far the longest and most consistently I've stuck with a program, and getting comfortable with barbell training was a huge part of that."
Maureen W
Just what I needed
Verified Athlete"This program was just what I needed to kickstart a new routine and dust off the cobwebs. I’ve gained strength and confidence with each training session. I’m not where I want to be yet, but I’m miles from where I was when I started."
