Bodyweight Training Program (Functional)

Davis Performance and Nutrition-DPN

Functional Fitness
Coach
Coach Ty Davis

A solid foundation is key to staying fit, no matter your age. But that does not mean you need a completely outfitted gym or heavy weights to hit that goal. Many athletes use just their body to get fit. The ability to move just your body through space, without any implements, is key to have the fundamentals of fitness and movement understood before you move to more complex exercises and training programs. This 12 week program is for athletes looking to get back in the fight after injury but are not able to lift heavy just yet, for athletes looking to begin a fitness program but are not ready to hit the gym as they can be intimidating, and for those individual looking to shed a few pounds, improve overall health, and get a good work from your doctor. Everyone is an athlete and should have that mindset, all you have to do is show up, do the work, and watch what happens.

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Minimal Equipment Required
Very little equipment is needed for this intense 12 week program. The ability to do this in your home is a time saver, and you will not have any excuses not to train. You will need a pull up bar and a place to run. If you have a gym membership, you are solid with this program.
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Improve Work Capacity
By committing to this 12 week training program, you will undoubtedly improve cardiovascular endurance and work capacity in the cardio domain. Need to get ready for military bootcamp? This program is definitely for you. Having served for 30 years, I know that this program will make you life easier while at entry level training. This is not just for military. Anyone that needs to improve performance
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Body Fat Shredder
Coupled with a solid nutrition plan, this program, if adhered to, will absolutely change your body composition. This is not me trying to pull the wool, this is science and the law of thermodynamics. Eat well, do the work, and the results will show.
Features
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Programming 5 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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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, all in the app.
Equipment
Required
Pull-Up Bar // Running Space // Jump Rope
Recommended
Variety of Cardio Equipment
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

Active Recovery

Monday
Week 1 Day 2

A1

Heroic Warm-up

A2

Run

1 x 5:00

B1

Scap Push-Up

3 x 10

B2

Plank Shoulder Tap

3 x 10

B3

Inchworm

3 x 10

Circuit

C

EMOM 20 Odd: 10 Double Push-Up Burpees Even: 20 Sit Ups

D1

Pigeon Stretch

1 x 2:00

D2

Couch Stretch (Hip Flexors)

1 x 1:00

D3

Saddle Pose

1 x 1:00

D4

Calf Stretch

Tuesday
Week 1 Day 3

A1

Burpee

3 x 10

A2

Curtsy Lunge

3 x 10

A3

Cossack Squat

3 x 10

Circuit

B

5 Rounds 30 Squat Jacks 20 Mountain Climbers 10 Step Ups

C1

Butterfly Stretch

1 x 1:00

C2

Pigeon Stretch

1 x 1:00

C3

Seated Forward Fold

1 x 1:00

C4

Saddle Pose

1 x 1:00

Wednesday
Week 1 Day 4

A1

Heroic Warm-up

A2

1-mile Run

1 x 1

B1

Scorpion

3 x 10

B2

Front Plank on Elbows

3 x 0:45

B3

Prone Swimmers

3 x 10

Circuit

C

For Time: 50 Air Squats 15 Burpees 40 Reverse Lunges 15 Burpees 30 Mountain Climbers (ea side) 15 Burpees 20 Sit-ups 15 Burpees 10 Push-Ups 15 Burpees

D1

Saddle Pose

1 x 1:00

D2

Deep Squat Stretch

1 x 1:00

D3

Hamstring Rope Stretch

1 x 1:00

D4

Chest Stretch

1 x 1:00

Thursday
Week 1 Day 5

A1

High Knees In Place

3 x 10

A2

Cossack Squat

3 x 10

A3

Flutter Kicks

3 x 10

A4

Curtsy Lunge

3 x 10

Circuit

B

AMRAP 10 30 Double Unders (90 single) Jump Rope 10 Burpees

Circuit

C

Lower Body Conditioning 4 Rounds 10 Jumping Lunges 30 Body Weight Squats 30 Second wall sit 45s Rest Between Rounds

D1

Pigeon Stretch

1 x 1:00

D2

Hamstring Rope Stretch

1 x 1:00

D3

Prone Scorpion

1 x 1:00

D4

Couch Stretch (Hip Flexors)

1 x 1:00

Friday
Week 1 Day 6

A

Active Recovery

Saturday
Week 1 Day 7

A

Run

1 x 10:00

B1

Wall Sit

3 x 0:30

B2

Inchworm

3 x 10

B3

Lying Leg Raise On Bench

3 x 10

Circuit

C

10-9-8-7-6-5-4-3-2-1 Push-Ups Jumping Lunges Burpees Workout Example: 10 Push-Ups 10 Jumping Lunges 10 Burpees 9 Push-Ups 9 Jumping Lunges 9 Burpees etc...

D1

Butterfly Stretch

1 x 1:00

D2

Frog Stretch

1 x 1:00

D3

Sitting Floor Twist

1 x 1:00

D4

Seal Stretch

1 x 1:00

Coach
coach-avatar Coach Ty Davis

Retired Marine, Coach Ty is dedicated to providing athletes with the best product and the best results. Coach Ty studied Human Performance: Strength and Condition at Liberty University and has earned his CSCS from the NSCA, CrossFit Level-1 certificate, Bio-Force Certified Conditioning Coach, and his Precision Nutrition Level-1 Coach certificate.

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Show up and do the work!

Fitness is easy, said no one ever. There is nothing easy about getting fit and becoming a healthier version of you. Not only is it not easy but it takes time, but if you are committed and willing to do the work, you will shine. I know first hand, I have be

Get Bodyweight Training Program (Functional)
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FAQs
How Long Do I Have to Use the program when I purchase it?
1 Year from the date of purchase.
Will I have one on one coaching and feedback when I buy the program?
Unfortunately, no. This program is designed to be used on your own in your home or gym. No coaching comes with this purchase. However, if you are looking for one on one coaching please visit my website and complete the form.
Am I a badass?
Yes, you absolutely are. You just have to prove that to yourself.
Bodyweight Training Program (Functional)