Real Kinetic Virtual Fitness Classes: Training by Brent Day in TrainHeroic

Real Kinetic Fitness

General Fitness
Coach
Brent Day

Features
6 sessions per week
Must use TrainHeroic app to view and log training
Program Training

sample week banner image
phoneMockup
Sample Week
Week 1 of 8-week program
Sunday
Full Body Pyramid Workout

A

Full Body Pyramid Workout

B

Warm-Up

C1

KB Swings

C2

Squat-Press-Pass Over

C3

Modified Burpee - Alternating Snatch

C4

Deadlift - Upright Row

C5

Shuffle x 2 - DB Pick Up

C6

Push Up - DB Pass

C7

Kneeling Halo

D1

Alternating Toe to Weight

3 x 30

D2

Russian Twist

3 x 30

Recovery

E

Lower Body Flexibility

Do each stretch for 30 seconds. Unilateral stretches should be done for 30 seconds each leg. There is also a stretching portion at the end of the video.

Monday
Mobility Work

A

Dynamic 90/90

3 x 12

B

Standing Ankle Dorsiflexion, Toe to Ankle

3 x 8

C

Hip Drops

3 x 8

D

Duck Walks

3 x 12

E

Elevated Front Foot T Spine Rotation

3 x 12

F

Split Stance Thoracic Rotation

3 x 16

G

Modified Pretzel

2 x 45

Tuesday
Full Body General Prep

A

Warm-Up- Cardio

1 x 10:00

B

DB Roll Backs

4 x 8

C

1 Leg Box Squat

3 x 8

D

Bench Press

4 x 8

E

Pendlay Row

4 x 8

F

Squat

4 x 8

G

DB Deadlifts

3 x 8

Thursday
Strength & Cardio Tabata Combo

A

Strength & Cardio Tabata Combo

B

Warm-Up

C1

Hammer Curl Press

3 x 8

C2

Deadlift - Narrow Squat

3 x 8

D1

Lateral High Knee - Pause

4 x 40

D2

Modified Burpee- Opposite Knee to Elbow

4 x 40

E1

Upright Row - Front Raise

3 x 8

E2

Lateral Lunges

3 x 16

F1

Quick Scissors - Drop Lunge

4 x 40

F2

Alternating Toe Taps

4 x 40

G1

Renegade Row

3 x 8

G2

Narrow Lunges

3 x 16

H1

Jumping Jacks, Weighted

4 x 40

H2

2 Plank Jacks - Hop Ups

4 x 40

I1

High Plank Walk Outs

3 x 16

I2

Double Knee to Weight

3 x 8

Recovery

J

Lower Body Flexibility

Do each stretch for 30 seconds. Unilateral stretches should be done for 30 seconds each leg. There is stretching at the end of the video also.

Friday
Cardio

A

Conditioning

1 x 45:00

Recovery

B

Lower Body Flexibility

Do each stretch for 30 seconds. Unilateral stretches should be done for 30 seconds each leg.

Saturday
Mobility Work

A

Dynamic 90/90

3 x 12

B

Standing Ankle Dorsiflexion, Toe to Ankle

3 x 8

C

Hip Drops

3 x 8

D

Duck Walks

3 x 12

E

Elevated Front Foot T Spine Rotation

3 x 12

F

Split Stance Thoracic Rotation

3 x 16

G

Modified Pretzel

2 x 45

Real Kinetic Virtual Fitness Classes