Achieve Strength 23.1

Achieve Strength

Strength & Conditioning
Coach
Hannah Cornell

Are you someone that walks into the gym and doesn't have any idea where to start? We've got you covered! These workouts you will receive includes minimal equipment so it can be completed at your local gym or at home. Becoming a part of this team allows you to stay connected with your coach easily and communicate with other members. You'll receive three workouts a week, but you can complete them on any day you desire. This is for all levels as you can go as hard as you need or modify to fit your fitness level. Never hesitate to ask questions. We are here for you every step of the way!

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Little Equipment Required
For this programming you only need dumbbells and a Kettlebell. These workouts can be done at a gym, at home, or in a hotel.
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Consistency
Consistency is key. This programming is easy to use, right at your fingertips allowing you take this programming wherever you are.
Features
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Programming 3 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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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbell // Kettlebell // Step
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Sample Week
Week 1 of 4-week program
Sunday
23.1 Week one Workout 1 

Conditioning

A

23.1 workout 1 part 1

4 rounds (not for time) 12 Dumbbell (DB) overhead press 15 slow goblet squats with kettlebell (KB) or DB 12 DB bent over rows 6 forward + reverse lunge each leg-DB at sides

Conditioning

B

23.1 workout 1 part 2

Every Minute On the Minute (complete the first movement for the amount of repetitions or time, rest for the remainder of the minute then start next movement on the top of the minute, repeat until 12 minutes is up) EMOM 12 minutes (3 rounds) Min 1: 5 burpees Min 2: 30 seconds elbow plank (elbows and toes) or modify to elbows and knees Min 3: 20 reps high plank alternating shoulder taps Min 4: 30 seconds Goblet squat pulse

Sunday
Warm up
Tuesday
23.1 week 1 workout 2 part 1

A1

DB Bicep Curls

4 x 15

A2

DB Overhead Tricep Extension

4 x 15

B1

Goblet Squat

4 x 15

B2

Front Rack Lunges

4 x 14

Tuesday
23.1 week 1 workout 2 part 2

Circuit

A

For time complete the following 30-20-10 Kettlebell or DB swings Air squats (complete each movement for 30 reps, then each for 20 reps then each for 10)

Tuesday
Warm up
Thursday
23.1 Week 1 Workout 3 

Circuit

A

Complete 3 Rounds 10 Overhead Shoulder Press 10 Bent over rear delt fly 10 Bicep curls 1 minute plank (elbows and toes, or modify to knees and elbows)

Circuit

B

Complete 3 rounds 12 Reverse lunges DBs at sides 12 KB or DB Goblet squats 10 Squat jumps 1 minute plank (elbows and toes, or modify to knees and elbow)

Circuit

C

Complete 3 Rounds 8 Front Raises 10 plank jacks or plank Jack step outs 10 Plank up/down 1 minute plank (elbows and toes, or modify to elbows and knees)

Thursday
Warm up
Coach
coach-avatar Hannah Cornell

Physical therapist assistant, certified personal trainer and certified group fitness instructor. Hannah has over 10 years of experience as a group fitness instructor and as a physical therapist assistant. She has a passion for health and wellness, and thrives on helping others out.

Achieve Strength 23.1