TJFitzness

Coach
Tj Fitzpatrick

The purpose of this program is to help those who may have limited access to gym equipment but still want to train for athleticism. I believe this is great program to introduce you back into exercise after a long lay off, wanting to increase cardiovascular endurance and build relative strength. 

Features
4 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Resistance Bands // Dumbbells // Kettlebells are not needed but will help.
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1 - Lower Bodyweight /Core

A1

Squat Jump-BW

4 x 5

A2

Front Squat

4 x 6

B

6 Inch Hold

2 x 30

C

Superman

2 x 15

D

Bird Dog

3 x 10

E

Dead Bug

3 x 10

F

Walking Lunges

3 x 10

G

Glute Bridges

3 x 15

H

Hamstring Curl on Slides

3 x 10

Monday
Week 1 Day 2

A

Air Squat

3, 3, 3, 3, 3, MAX

B

Dead Bug

2 x 12

C

DB Military Press

4 x 10

D

Back Extension w/ ball

2 x 12

E

Split Squat Jumps

3 x 10

F

Jack Knife

2 x 12

G

Lunges (Walking)

3 x 30

H

Crunch Oblique

2 x 25

I

Pullover

3 x 30

J

Hip Thrust - Bodyweight

3 x 30

Tuesday
Week 1 Day 3 - Active Recovery

A

Pigeon Stretch

3 x 30

B

Kneeling Hip Flexor Stretch

3 x 10

C

Hamstring Rope Stretch

3 x 30

D

Thoracic Extension on Foam Roller

3 x 10

E

Calf Stretch

3 x 30

F

Thoracic Spine Mobility - Lax Ball

2 x 12

G

Doorway Stretch - Chest

3 x 30

H

1-mile Run

Wednesday
Week 1 Day 4

A

Combo Team Dynamic Warm Up

B

PNF Stretch

C1

Broad Jump

2 x 10

C2

Lateral Hurdle Jump

2 x 10

C3

Alternate Bounding for Height

2 x 10

C4

Speed Skaters

2 x 10

D

Sprint

1 x 6 @ 20

E

4-Corner

1 x 2

F

5 Cone - Attack & Retreat

1 x 2

G

100yd Sprint Ladder

1 x 1

Thursday
Week 1 Day 5

A

Push Up

3, 3, 3, 3, 3, MAX

B

Flutter Kicks

2 x 30

C

Broad Jump

4 x 5

D

Scorpion

2 x 12

E

Step-Ups

3 x 10

F

Knees To Chest

2 x 25

G

Lateral Lunge

3 x 30

H

Heel Taps

2 x 12

I

Bent Over Row

3 x 30

J

Good Morning

3 x 30

Coach
coach-avatar Tj Fitzpatrick

Hey Guys! My name is TJ Fitzpatrick I am a Fitness Professional with a passion for helping others achieve their goals. I am currently in undergrad for a BS in Kinesiology: -strength & conditioning -golf fitness -TPI L1 & F2 Certified

Bodyweight Athletic Basics