8 Week DLN Beginner Fitness

DLN Coaching

Functional Fitness, General Fitness
Coach
Dylan Contreras

Are you ready to start your fitness journey but you're not 100% sure where to start? This program is built for you! The first three weeks are designed to get you comfortable with movements and just overall moving your body! After the 3 weeks then it starts to pick up a little bit and you get to see what your body is capable of. By the end of this program you will feel accomplished and excited about your fitness routine!

$30
Get 8 Week DLN Beginner Fitness
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Strength and Endurance!
This program is built to make sure you get the conditioning you need to feel good but also to build strength and muscle to look good!
Features
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Programming 4 days per week
Daily strength and conditioning that’s accessible and challenging for athletes of any level. As well as an optional 4th day to get some mobility in!
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Exercise Video Guidance
All movements have video links to guide you into doing them correctly.
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Somewhere to run; Treadmill/open road/ track
Recommended
Lat Pulldown // Barbell
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Treadmill Work

2:00, 1:00, 2:00, 1:00, 2:00, 1:00, 2:00, 1:00

B1

Bulgarian Split Squat

3 x 8

B2

Goblet Squat

3 x 10

B3

Single Leg RDL

3 x 10

C1

Weighted Crunches

3 x 15

C2

Russian Twist

3 x 12

C3

Straight Arm Plank

Tuesday
Week 1 Day 2

A

Treadmill Work

2:00, 1:00, 2:00, 1:00, 2:00, 1:00, 2:00, 1:00

B1

DB Bicep Curls

3 x 10

B2

DB Overhead Tricep Extension

3 x 12

B3

Hammer Curl

3 x 10

B4

Skull Crushers

3 x 12

C1

Push Ups

C2

Jumping Lunges

2 x 20

Thursday
Week 1 Day 3

A

Treadmill Work

2:00, 1:00, 2:00, 1:00, 2:00, 1:00, 2:00, 2:00

B1

Bench Press

3 x 8

B2

Band Pull-Apart

3 x 20

B3

Bent Over DB Row

3 x 10

C1

Mountain Climbers

2 x 20

C2

Sit-up

2 x 15

C3

Plank Up Downs

2 x 10

Friday
Week 1 Day 4 (OPTIONAL)

A

Pigeon Stretch

1 x 2:00

B

Dragon Stretch

1 x 2:00

C

Butterfly Stretch

1 x 2:00

D

Straddle Stretch

1 x 2:00

E

Twisted Cross

1 x 2:00

F

Wrist Stretch

1 x 2:00

G

Cobra Stretch

H

Rebound

Coach
More from DLN Coaching
coach-avatar Dylan Contreras

Dylan is a nutrition/fitness coach with 10+ years in the industry and many different approaches to training. He has won National Olympic weightlifting Medals and was a high level Crossfit Competitor for many years!

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Ready to take a chance?

Give me 8 weeks of dedication and I promise your life will be completely different by the end of those 8 weeks!

Get 8 Week DLN Beginner Fitness
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FAQs
Who is this training for?
The person that had very little experience or maybe just isn't sure where to start when going to the gym by themselves!
8 Week DLN Beginner Fitness
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