Next Level Fitness: Train Like an Athlete

Coach
katelyn Brown

If you want a total body fit transformation, this is for you. This program is not your typical gym program! WE believe in achieving next level shit. I will coach you on how to train like an athlete for next level results. 

-The workouts will take 45-60minutes of your time.
-No previous athletic skills required
-No fad diets or magic pills required!

If you are seeking for a change of pace in your workout routine, this is for you. 

In 8-weeks you will become a functionally fit casual athlete.

Workouts included combination of traditional strength training, resistance training, cross-fit influenced workouts, body-weight exercise, HIIT, running, core training, and other forms of cardio.

Features
5 sessions per week
Must use App app to view and log training
Program Training
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Less than 60 minutes: gym is not life!
Your time is valuable! The workouts will take 45-60minutes. Weekly structure includes: 3 strength workouts | 2 cardio-based workouts per week.
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RESULTS in as little as 2-weeks.
This program provides attainable workouts that produce athletes. YOU DO NOT NEED TO BE ATHLETIC TO DO THIS PROGRAM. Results include: Increase in muscle tone, fat loss, performance gainz, energy boost, confidence boost, increase in compliments, and become an inspiration to others.
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Follow my workout routine
My training philosophy is: variety of physical challenges, efficiency of the workout matters, athletic movements produce next level results.
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Flexible Programming
Totally understand we are all busy! Let's make it work for you. Although the 8-week Blueprint has a set calendar for what days you should do each workout, you can change the workouts throughout the week to best fit your schedule.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 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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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Full Body Strength

A

Run

1 x 10:00

Conditioning

B

Circuit

7min AMRAP (as many rounds as possible) complete these exercises straight through no rest for 7 minutes. Results = number of rounds completed in 7minutes. 15 wallballs 15 deadlifts (70% of max, moderate weight challenge) 15 burpee box jumps (18"+ box) *use timer feature to set 7min AMRAP

C

Rest

1 x 3:00

Circuit

D

12 minute AMRAP. Complete exercise in order for 12minutes straight no rest. Complete as many rounds as possible straight through. 10 Barbell Bent Over Row (75-80%) 10 Toes to Bar (modified: Hold plank for 1min) 10 Hang Cleans (75-80%) *MODIFY: 10 high pulls or 10 KB swings Expect to do about 5 rounds

E

Cool Down Run

1 x 10:00

Monday
week 1 Upper Body Focus

A

Cardio

1 x 10:00

Conditioning

B

Circuit 2

Complete 4 rounds. 30s. rest after each set. 30s. dbell thrusters (15-30lbs) 30s. Mountain climbers 30s. walking lunges weight overhead (15-30lbs) 30s. Russian twist (15-30lbs)

C

Rest

1 x 3:00

Conditioning

D

Circuit 3

Complete 4 rounds. 30s. rest after each set 30s. alternating shoulder forward and lateral raise (5-15lbs) 30s. dbell biceps curls (10-30lbs) 30s. dbell back flys (10-15lbs) 30s. triceps dips

Tuesday
week 1 cardio HIIT

A

Run

1 x 2

B1

Plank Jack #NLF

2 x 30

B2

Mountain Climbers #NLF

2 x 30

B3

Jumping jacks #NLF

2 x 30

B4

High Knees

2 x 30

B5

Speed Skaters #NLF

2 x 30

B6

Squat Jumps #NLF

2 x 30

B7

Shoulder Taps #NLF

2 x 30

B8

Drop Squats

2 x 30

B9

Burpee #NLF

2 x 30

B10

Suicide Sprints #NLF

2 x 30

B11

Tuck Jumps #NLF

2 x 30

B12

Broad Jump #NLF

2 x 30

B13

Straight Jumps

2 x 30

B14

Single Leg Hop to Lunge #NLF

2 x 30

Wednesday
week 1 Full Body Strength

A

General Warm-Up

B

Barbell Back Squat #NLF

12, 9, 6, 3, 1 @ 75, 80, 85, 90, 95 %

C1

Cable Oblique Rotations

3 x 15 @ 15, 20, 25 lb

C2

Cable Single Arm Row #NLF

3 x 15 @ 15, 20, 25 lb

C3

Cable Single Arm Chest Press #NLF

3 x 15 @ 15, 20, 25 lb

D1

Weighted Step Ups #NLF

3 x 10 @ 75, 85, 95 lb

D2

Shoulder Taps #NLF

3 x 20

E

Barbell Ab Roll out #NLF

3 x 10

F

7 min abs #NLF

1 x 7:00

Thursday
Long Cardio Day

A

Run

1 x 5

B

Road Cycling

1 x 20

C

Cardio

1 x 60:00

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Unleash Your Inner Athlete!

Join our team of athletes to get the results you deserve in just 8-weeks.

Get Total Body Fit: 8-week Blueprint
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The Proof
verified-athlete-avatar Danny

Blueprint Athlete

Verified Athlete

""I needed a challenging new approach to what I was accustomed to doing to get my motivation back on track. The program has offered a good combination of strength focus and cardio that I find doable at home with a few modifications and scalable to meet my current fitness level and limitations.""

Total Body Fit: 8-week Blueprint