KC Fit
Coach
Tania van Dorsten
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Features
Programming 3 days per week
Weekly strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Sample Week
Week 1 of 12-week program
Sunday
Monday legs Week 1 & 3
A1
Squat Pulse
1 x 15
A2
Air Squat
1 x 15
A3
Walking Lunges
1 x 24
A4
Reverse Lunge to Step Up
1 x 24
B1
X jump
1 x 16
B2
Burpee
1 x 10
B3
Body Weight Split Squat
1 x 24
C
DB Thruster
1 x 15
Tuesday
Upper body Wednesday Week 1 & 3
A1
Push Ups
1 x 15
A2
DB Thruster
1 x 15
A3
Hand Release Push-Up
1 x 15
A4
Bench Dips
1 x 15
B1
Mountain Climber
1 x 40
B2
Ab Bikes
1 x 40
B3
Straight Leg Sit Ups - with twist
1 x 30
B4
Straight Leg Sit Ups
1 x 15
Thursday
Friday whole body Week 1 & 3
A1
DB Thruster
1 x 15
A2
Backward Lunge with Twist
1 x 30
A3
Ab Bikes
1 x 40
A4
Walking Lunges
1 x 24
B1
Burpee
1 x 10
B2
Straight Leg Sit Ups
1 x 15
B3
Body Weight Split Squat
1 x 30
B4
Push Ups
1 x 15
