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BODYFIT : (no equipment)

Jean-Paul Espinosa

Functional Fitness

Coach

Jean Paul Espinosa

BodyFit – 8-Week Program

BodyFit is an 8-week training program with 3 sessions per week, each lasting no more than 30 minutes. You don’t need any equipment to get started—just a bit of space and your own body. If you have dumbbells or other weights at home, you can easily add them in to make some exercises more challenging, but it's totally optional.

The program is designed to fit into a busy daily life, whether you're at home, traveling, on holiday, or just can't make it to the gym. It's a simple and flexible way to stay active and keep progressing, no matter where you are.

Whether you're short on time or just want something straightforward that works—BodyFit gets the job done.

$29

Get BODYFIT : (no equipment)

Fits into real life

No matter how busy your schedule is, BodyFit makes it easy to stay consistent. With just 3 short sessions per week, you can train effectively without rearranging your entire day.

No equipment needed

All workouts are designed to be done with just your bodyweight. If you have some equipment, great—you can add it in. But you don’t need anything to get started.

Train anywhere

At home, on holiday, or during a work trip—BodyFit goes wherever you do. No gym required, just a small space and the willingness to move.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 3 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better all through an app.

Equipment

Required

No equipment required. If you have weights, you can use them but

Sample Week

Week 1 of 8-week program

Sunday

UPPER BODY

Circuit

WARMUP (5min) This shouldn't take more than 5min. This warm up is an important part of our workouts, to make sure your body is ready for higher activity.

Pushups

3 x 8

Shoulder taps (plank)

3 x 16

Hollow snow angels

3 x 6

Circuit

AMRAP 5 (As Many Rounds As Possible in 5min) 4 burpees 8 situps 16 mountain climbers

Tuesday

LOWER BODY

Circuit

WARMUP (5min) This shouldn't take more than 5min. This warm up is an important part of our workouts, to make sure your body is ready for higher activity.

Lunge hold

3 x 30

One and a half Squats

3 x 8

Heel touches

3 x 12

Circuit

AMRAP 5 (As Many Rounds As Possible in 5min) 20 penguin jumps (or skip with a jumping rope) 15 jumping jacks 10 high knees

Thursday

LOWER BODY

Circuit

WARMUP (5min) This shouldn't take more than 5min. This warm up is an important part of our workouts, to make sure your body is ready for higher activity.

Glute bridges

3 x 8

High plank

3 x 40

Toe taps

3 x 10

Circuit

AMRAP 5 (As Many Rounds As Possible in 5min) 8 reverse lunges (no weight) 8 situps 4 burpees

Coach