New

Push, Pull, Power!

Blue Room Training

Strength & Conditioning, Weightlifting, Women's Training

Coach

Alex Cramer

Have a gym membership but don’t know what to do once you get there? Time crunched?

Get a full body workout three days a week with this 8 week program. This is perfect for those that have access to a full gym and want a trainer in their pocket. Beginner to advanced friendly with options to make workouts shorter or longer. Increase your confidence in the gym, get stronger and choose your adventure with variations of exercises. The intensity ramps up every 2 weeks, giving you time to get familiar with the exercises and feel stronger!

BRt On-Demand was created for working professionals to busy parents and everyone in between with the understanding that life is hard enough already; we don't need to overcomplicate our workouts and lose time in the gym with whatever will we have left in the week.

This program was made for those who have a gym membership (or plan to get one) and want direction once they get there. Let me do the thinking for you!

If you feel:

confused in the gym;
unsure of what equipment to use;
unsure of how to use equipment;
you want to get stronger with exercises you may already be performing;
you want to change things up at the appropriate time;
you want to increase your confidence around barbells and free weights;
than this program is for you!

$39

Get Push, Pull, Power!

Get Stronger

Work your way through 8 weeks of traditional strength training moves in the gym and notice a difference in your day-to-day life.

Feel Better

Once your body gets moving, it won't want to stop! Exercising can contribute to a positive change in your energy levels and mood.

Come As You Are

You'll have the option to do 1-3 workouts a week. How you show up is totally up to you, but don't be surprised if you finish feeling better physically and/or mentally.

No Judgement

Missed a workout or need to take it easy? No one is hounding or judging you here. Don't know what you're doing? Everyone's gotta start somewhere! You do you, babe. This is a judgement free zone.

Accountability

When accountability is needed the most I've got your back. Whether you need help with form from me, a virtual hug, high five or a kick in the pants, I'll be your accountability partner. Direct message me in the Train Heroic app anytime!

Features

Coach Accessibility

Direct message me anytime with help on form, feedback and to answer any questions you have!

Programming 3 days per week

A push, pull and full body workout that you can do any day of the week. 30-60 minutes per workout. Choose your adventure!

Video Guidance

Instructional videos and cues to guide your workout and keep things safe and simple.

Certified Instruction

You're working with a coach that understands strength training and wants to see you grow, but isn't throwing cliche phrases and harsh tactics at you.

Delivered through TrainHeroic

An easy to use app with all the features that matter - PR notifications, ability to track progress, alternate exercises and opportunity to connect!

Equipment

Required

Dumbbells, Barbell, Bench, or Full Gym

Recommended

Resistance Bands

Sample Week

Week 1 of 8-week program

Sunday

Gym Week 1 - Push

Warm Up

Push Day Dynamic Warm Up Circuit - Gym

Perform the following exercises to get your body ready to move today! One round each of: - 5 per side 5 sec hold - Dynamic Quad Stretch - 5 per side 5 sec hold - Dynamic Pigeon - 5 per side - Single Leg Glute Bridge - 10 reps - Bodyweight Squat - 5 reps - 90' Pull Apart - Mini Band OR Pull Apart - Resistance Band - 5 reps - Overhead Press - Mini Band OR Banded Overhead Press - 5 reps - Chest Pull Apart - Mini Band OR Bent Over I, Y, T - 5 reps - Push Ups (choose the appropriate variation for you) - :20 sec - Front Plank from Elbows - click on video for cues

Drop Squat from Floor

2 x 10

Drop Squat to Jump

2 x 5

Back Squat

3 x 8

Dumbbell Bench Press

3 x 8

Lateral Lunge Goblet

2 x 6

Bench Flys

2 x 10

Antirotation Pallof Press

2 x 8 @ 0:03

Deadbugs

2 x 5

Monday

Gym Week 1 - Pull

Warm Up

Pull Day Dynamic Warm Up Circuit - Gym

Perform the following exercises to get your body ready to move today! One round each of: - 5 per side - Hamstring Sweeps - 5 per side - Runner Stretch - 5 reps - Supermans - 10 reps - Bodyweight Hip Hinge - 5 reps - Bent Over Y, T, W - 5 reps per side - Lateral Squat - 10 reps - Bent Over Row - Resistance Band OR Bent Over Rows at cable machine (light weight) - 5 reps - Inch Worms - 20 reps - Butt Kicks - click on video for cues

Speed Skaters w/Pause

2 x 5 @ 0:03

Single Leg Lateral Med Ball Throw

2 x 8

Romanian Deadlift

3 x 8

Dumbbell Bent Over Rows

3 x 8

Dumbbell 90' Underhand Pull Apart

2 x 10

Lying Leg Curl - Resistance Band

2 x 10

Band Rotations

2 x 8

Bird Dog - Opposite Fist to Knee

2 x 5 @ 0:05

Tuesday

Gym Week 1 - Full Body

Conditioning

Full Body Dynamic Warmup v1 - Gym

Perform the following exercises to get your body ready to move today! One round each of: - 5 reps per side, 5 sec hold - Dynamic Quad Stretch - 5 reps per side, 5 sec hold - Dynamic Pigeon - 5 reps per side - Single Leg Glute Bridge - 5 reps - Supermans - 10 reps - Bodyweight Squat - 5 reps - Bent Over Y, T, W - 10 reps - Bent Over Row - Resistance Band OR Bent Over Rows on a cable machine (light weight) - Inch Worms - click on video for cues

Barbell Back Squat

3 x 8

Dumbbell Bent Over Rows

3 x 8

Lateral Lunge Goblet

3 x 6

Dumbbell 90' Underhand Pull Apart

3 x 10

Antirotation Pallof Press

3 x 6 @ 0:03

Deadbugs

3 x 5