Impact Body Plan

Todd Durkin

Functional Fitness, Functional Training
Coach
Todd Durkin

The IMPACT Body Plan is the GAME-CHANGING fitness program that will transform your life!

No matter your fitness level this program is for you.

Superstar trainer Todd Durkin is now sharing his revolutionary program to help transform your body into a lean, strong, athletic machine. With the IMPACT Body Plan, you too can train like a pro athlete!

Professional athletes from every sport, like Drew Brees (NFL) and Mike Chandler (UFC) travel across the country to train with Todd Durkin.

WHY? RESULTS!

The results you will see from Todd’s IMPACT training program are both mental and physical.

This program is more than just a compilation of workouts. The training will also help you to get your mind right, AND THEN SOME.

Train with the IMPACT Body Plan and break through the barriers of one-dimensional cardio and weight training, and instead use innovative training methods that will help you achieve total body fitness.

The IMPACT Body Plan Workouts will take 45-60 minutes per session. You have 4 days/week to get after it, with 3 days of rest and recovery.

You think you got what it takes?

Let's get after it!

$99
Get Impact Body Plan
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Get STRONG
Stop wasting your time doing endless cardio or jumping from program to program. This is tried, true, tested, and it'll blow away any expectations you have for yourself!
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Total Body Transformation
With a unique blend of strength and conditioning, you'll get results you've never imagined you could. Get ready to redefine possible.
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Get Your Mind Right
You'll develop strength beyond the pounds of muscle you'll add to your frame. The Impact Body Plan will help you develop mentally as well.
Features
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Programming 4 days per week
4 days of warmups, prep work, mobility, strength, and conditioning.
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Demo Videos
I've filmed demos of each movement so you're never guessing what to do or how to do it.
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Detailed, expert instruction
Beyond the sets and reps, I'm giving you everything you need to be dangerous.
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Delivered through TrainHeroic
I've partnered with the best tech in training so you get an online training experience that works as hard as you do.
Equipment
Required
Barbells + Plates // Dumbbells // Bench // Bands
Recommended
Conventional Gym
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Sample Week
Week 1 of 10-week program
Sunday
Day 1

Prep

A

Impact Body Plan Dynamic Warm Up

1. Jumping Jacks - 10 Reps 2. Gate Swing - 10 Reps 3. Pogo Hop - 10 Reps 4. Seal Jack - 10 Reps 5. Body Weight Squat - 10 Reps 6. Side Lunge - 10 Reps/side 7. Lunge and Rotate - 10 Reps/side 8. Reverse Lunge and Reach - 5 Reps/side 9. Carioca 10 yards 10. Skip Forward 10 yards 11. Skip Backward 10 yards 12. Frankenstein Walks 10 yards 13. Frankenstein Skips 10 yards 14. Inch Worm 5-10 Reps 15. Hip Swing 10/leg

Joint Integrity

B

Dirty Dog - 1 x 15/Side Horseback Riding - 1 x 10/Side Bird Dog and Rotate - 1 x 10/Side

Strength/Power

C

Core

Hover Plank - 1 x 30 Sec Hipup - 1 x 15/Side Bicycle & Rotate - 2 x MAX Running-man Situp - 1 x MAX

Circuit

D

2 Rounds: 20 Walking Lunge 20 Push Ups 10-15 Rack Row

Circuit

E

2 Rounds 12 KB Double-leg Romanian Deadlift 15 DB Incline Bench Press 10-15 SB 1/2 Kneeling Pulldown

Circuit

F

2 Rounds: 10/Side DB Stepdown 10 DB Rolling Triceps Supersets 12 DB Single-arm Row

Monday
Day 2

Prep

A

Impact Body Plan Dynamic Warm Up

1. Jumping Jacks - 10 Reps 2. Gate Swing - 10 Reps 3. Pogo Hop - 10 Reps 4. Seal Jack - 10 Reps 5. Body Weight Squat - 10 Reps 6. Side Lunge - 10 Reps/side 7. Lunge and Rotate - 10 Reps/side 8. Reverse Lunge and Reach - 5 Reps/side 9. Carioca 10 yards 10. Skip Forward 10 yards 11. Skip Backward 10 yards 12. Frankenstein Walks 10 yards 13. Frankenstein Skips 10 yards 14. Inch Worm 5-10 Reps 15. Hip Swing 10/leg

Joint Integrity

B

SC External Rotation - 1 x 15/Side SC Hitchhiker - 1 x 15/Side SC Double-arm Scarecrow - 1 x 15 SC Single-arm Scarecrow - 1 x Max/SIde

Strength/Power

C

Core

Hover Plank - 1 x 30 Sec Hipup - 1 x 15/Side Bicycle & Rotate - 2 x MAX Running-man Situp - 1 x MAX

Circuit

D

2 Rounds: 20 Walking Lunge 20 MB Pushup 10-15 Rack Row

Circuit

E

2 Rounds 12 KB Double-leg Romanian Deadlift 15 DB Incline Bench Press 10-15 SB 1/2 Kneeling Pulldown

Circuit

F

2 Rounds: 10/Side DB Stepdown 10/Side DB Alternating Bench Press 12 DB Single-arm Row

Circuit

G

2 Rounds 8/Side DB Alternating Shoulder Raise 15 SB Splitter

Wednesday
Day 3

Prep

A

Impact Body Plan Dynamic Warm Up

1. Jumping Jacks - 10 Reps 2. Gate Swing - 10 Reps 3. Pogo Hop - 10 Reps 4. Seal Jack - 10 Reps 5. Body Weight Squat - 10 Reps 6. Side Lunge - 10 Reps/side 7. Lunge and Rotate - 10 Reps/side 8. Reverse Lunge and Reach - 5 Reps/side 9. Carioca 10 yards 10. Skip Forward 10 yards 11. Skip Backward 10 yards 12. Frankenstein Walks 10 yards 13. Frankenstein Skips 10 yards 14. Inch Worm 5-10 Reps 15. Hip Swing 10/leg

Joint Integrity

B

Single-leg Balance Touch - 1 x 10 Single-leg Balance Reach Forward - 1 x 10

Strength/Power

C

Core

Hover Plank - 1 x 30 Sec Hipup - 1 x 15/Side Bicycle & Rotate - 2 x MAX Running-man Situp - 1 x MAX

Circuit

D

2 Rounds: 20 Walking Lunge 20 MB Single-arm Pushup 10-15 Rack Row

Circuit

E

2 Rounds 12 KB Double-leg Romanian Deadlift 15 DB Incline Bench Press 10-15 SB 1/2 Kneeling Pulldown

Circuit

F

2 Rounds: 10/Side DB Stepdown 10/Side DB Alternating Bench Press 12 DB Single-arm Row

Circuit

G

2 Rounds 15/Side SB Lateral Walk 15 SB Upright Row 15 DB Biceps Curl

Thursday
Day 4

Prep

A

Impact Body Plan Dynamic Warm Up

1. Jumping Jacks - 10 Reps 2. Gate Swing - 10 Reps 3. Pogo Hop - 10 Reps 4. Seal Jack - 10 Reps 5. Body Weight Squat - 10 Reps 6. Side Lunge - 10 Reps/side 7. Lunge and Rotate - 10 Reps/side 8. Reverse Lunge and Reach - 5 Reps/side 9. Carioca 10 yards 10. Skip Forward 10 yards 11. Skip Backward 10 yards 12. Frankenstein Walks 10 yards 13. Frankenstein Skips 10 yards 14. Inch Worm 5-10 Reps 15. Hip Swing 10/leg -OR- 5 min Jog

Circuit - 1

B

2 Rounds: 15 Lunge 15 Push Up 10/Side Single Leg Balance Touch 3-5 Min Cardio *Run or Jump Rope *No more than 10 sec rest per exercise *Rest 1-2 minutes max before starting the next circuit

Circuit - 2

C

2 Rounds 15/Side Dirty Dog 10/Side Horseback Riding 10/Side Bird Dog & Rotate 15 Pushup 3-5 Min Cardio *Run or Jump Rope *No more than 10 sec rest per exercise *Rest 1-2 minutes max before starting the next circuit

Circuit - 3

D

2 Rounds 20 Hello Dolly MAX Bicycle & Rotate 20 Hipup 15 Superman *No more than 10 sec rest per exercise *Rest 1-2 minutes max before starting the next circuit

Conditioning Sprints

E

2-3 Rounds 30 Sec ON 60 Sec OFF

Circuit

F

Cooldown Stretching

Coach
More from Todd Durkin
coach-avatar Todd Durkin

Todd Durkin is the most sought-after personal trainer in sports, and if you don't know his name, you've definitely seen his work. He has helped world-class athletes reach the top of their game, including quarterback and Super Bowl MVP Drew Brees, pitcher and World Series MVP Cole Hamels, and snowboarder and Olympic gold medalist Shaun White.

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Get Your Mind Right!

While you pack on pounds of muscle and look and feel your absolute best.

Get Impact Body Plan
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FAQs
Who is this training program for?
ALL LEVELS! You can choose the weights and the intensity needed to push your body & your mind each and every week. Whether you are a Pro Athlete or a Pro at LIFE, you can be transformed by this program.
What if I don't know how to do some of the exercises?
There are video demos of every exercise inside each workout easy to view and follow throughout the program! I provide my audio instructions and coaching along with each exercise in the demonstration videos.
Do I need any equipment?
Traditional fitness tools and resistance training equipment such as dumbbells and kettlebells, generally found in a standard gym. Alternatives can also be used such as bodyweight.
How often are the workouts?
4 days/week. The program follows a 2 days ON, 1 day OFF, 2 days ON, 2 days OFF weekly structure.
What should I do after I complete the 10-Week program?
You have LIFETIME access to the program in the app, Train Heroic. After completing, you can start over from the beginning, with higher intensity or increased weights.
Is there any coaching involved in the program?
Every exercise has a video demonstration with Todd Durkin's audio coaching you through each movement.
Do I need to be in a gym to complete these workouts?
No, the workouts can be performed at home, outside, on the road, or in a gym. There are various alternatives to each workout that can be used to substitute based on your desired setting.
When should I start the program?
You can start this program at any time and go at your own pace.
How long do I have access to this program?
Once you purchase the 10 week program, you have LIFETIME access, so you can start when you're ready, go at your pace, and repeat the program as many times as you'd like!
Impact Body Plan
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