Achieve Strength 23.3

Suppz Gym Boscobel

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
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.
Equipment
Required
Kettlebell // Dumbbells // Step (or chair, bench, etc)
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Sample Week
Week 1 of 4-week program
Sunday
Warm up
Sunday
Workout 1 Part 1

Circuit

A

4 Rounds- not for time 10 Goblet squats 10 Lateral lunges - R side (DB at sides) 10 Lateral lunges - L side

Sunday
Workout 1 Part 2

Circuit

A

1 minute as many 1/2 burpees as you can get Then Complete the below exercises 15-10-5 reps of each (15 reps for each movement, then 10 of each then 5 of each) DB front squats DB Push press Then 1 minute as many 1/2 burpees as you can get after you have finished the 15-10-5 of each movement

Tuesday
Warm up
Tuesday
Workout 2 Part 1

A1

DB Floor Press

3 x 15

A2

DB Skull Crushers

3 x 10

B1

Split Squat-DB at sides

3 x 12

B2

Front Rack Reverse Lunges

3 x 12

Tuesday
Workout 2 Part 2

Circuit

A

Complete 4 Rounds for time 12 Push ups 12 Alternating Squat to high Row (Can use DB or KB) 30 Mountain Climbers

Thursday
Warm up
Thursday
Workout 3 Part 2

Circuit

A

Complete 3 sets of the below 3 movements 12 Alternating dumbbell press ( each side = 1 rep ) 16 Crossbody curls ( total ) 10 Goblet squat into alternating hip abduction ( one squat plus hip abduction on each side = 1 rep )

Thursday
Workout 3 Part 1

Circuit

A

EMOM 15 minutes 1: 20 Supinated bent over rows 2: 0:50 seconds plank jacks 3: 12 Hand release push ups 4: 14 Renegade Rows 5: 0:45 seconds 1/2 burpee- no jump Complete every minute on the minute for 15 minutes Complete first movement for the amount of reps given then rest for the remainder of the minute Move on to the next movement at the top of the next minute and do the same. You will essentially complete 3 rounds of this

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 23.3