Caruthers Fitness

General Fitness
Coach
Cory Caruthers

This program is for anyone who is new to lifting weights or been away from the gym for awhile and needs guidance to get started.

The goal of this program is to help you build a foundation of strength, mobility, and overall fitness.

You will learn the foundational movements of squatting, hinging, pushing, pulling, and core stability.

The first week is designed to be an introduction week which means minimum soreness, learning the new movements, and just getting comfortable being in the gym.

Features:

2 strength sessions/week with mobility/recovery days

8 weeks of progressive overload to ensure success

Will have access to the program for 12 months.

Features
2 sessions per week
Must use App app to view and log training
Program Training
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Simple but Effective
I know that time can be an issue with exercise. That is why this program is designed so that you only have to go to the gym 2 times in the week, with each session lasting about 60 minutes. The exercises are simple, but as you progress and push yourself it will not be easy. During the course of the next 8 weeks you will progress in strength and learn new exercises.
Features
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Access to your coaches
Message me with any questions you have. If you do not have access to pieces of equipment, let me know and I can give an alternative to help.
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Programming 2 days per week
2 strength days 3 mobility and recovery days, can be done anywhere recommended walking sessions
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy. Every exercise has a video of me instructing and coaching the movement.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. It is all through an app.
Equipment
Recommended
Access to dumbbells/kettlebells // bands // cable machine // bench // barbells // suspension trainers.
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

Prep

A

CF Movement Prep

1. Cat/Cow x 5 reps 2. Side-lying Windmills x 5 reps 3. Hip 90/90 x 10 reps ea. 4. Floor Slides x 5 reps 5. Bridge w/ adductor squeeze x 10 reps 6. Bird Dogs x 5 reps ea. 7. Stick Hip Hinge x 15 reps 8. Squat-to-stand x 5 reps

B1

Supine Wall Push/Deadbug

2 x 5

B2

Wall Slams

2 x 5

C1

Goblet Squats

2 x 15

C2

Suspension Trainer Rows

2 x 15

D1

Single Leg Hinge

2 x 15

D2

Incline Push Ups

2 x 15

D3

Pallof Press

2 x 10

E

Farmer's Carry

2 x 0:30

F

Diaphragmatic Breathing

1 x 2:00

Monday
Mobility/ Recovery Day 

A

Squat to Stand Mobility Flow

1 x 5

B

Diaphragmatic Breathing

Tuesday
Mobility/ Recovery Day 

A

Squat to Stand Mobility Flow

1 x 5

B

Diaphragmatic Breathing

Wednesday
Workout B 

Prep

A

CF Movement Prep

1. Cat/Cow x 5 reps 2. Side-lying Windmills x 5 reps 3. Hip 90/90 x 10 reps ea. 4. Floor Slides x 5 reps 5. Bridge w/ adductor squeeze x 10 reps 6. Bird Dogs x 5 reps ea. 7. Stick Hip Hinge x 15 reps 8. Squat-to-stand x 5 reps

B1

Planks

2 x 5

B2

Drop Squat MB Slam

2 x 5

C1

DB Hinge (RDL)

2 x 15

C2

Landmine Press

2 x 15

D1

Split Squats

2 x 15

D2

1 Arm 1/2 kneeling Cable row

2 x 15

D3

Side Planks

2 x 5

E

Suitcase March in Place

2 x 0:30

F

Diaphragmatic Breathing

1 x 2:00

Thursday
Mobility/ Recovery Day 

A

Squat to Stand Mobility Flow

1 x 5

B

Diaphragmatic Breathing

Coach
coach-avatar Cory Caruthers

Family is important to me. I am a husband and a father of two kids and make them a priority in life. Fitness is also a priority in my life and I use fitness to make me better for my family. I want to help others use fitness to be better.

Starters Training Program