SISU Conditioning

General Fitness, Functional Fitness, Functional Training, Bodybuilding, Multi-sport
Coach
Cody Frey

 In & Out Dumbbell Program!"

Elevate your performance with this efficient, three-day-a-week training routine. Designed to enhance your athletic abilities and eliminate structural imbalances, "packs cardio, mobility, and strength exercises using dumbbells into quick 45-60 minute sessions. Get ready to progressively challenge yourself and transform into a dominant athlete. Unleash your potential and conquer the competition with "In & Out Dumbbell Program!"

Features
3 sessions per week
Must use App app to view and log training
Program Training
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Get in and Get out
Get in and Get out with our program designed for busy individuals. With limited time, you can still achieve results. No need for 5 days a week or long classes. Our efficient sessions maximize training in just 3 days, 45-60 minutes each. Experience effective workouts that fit your schedule and deliver impressive gains. Don't let time constraints hold you back.
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Enhance Cardiovascular Endurance
Enhancing cardiovascular endurance is vital for life, providing improved stamina, quicker recovery, and a competitive edge. It optimizes oxygen delivery, enabling sustained grappling intensity.
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Balance
Attain balanced structural growth with this program. Address imbalances, reduce injury risk, and enhance performance. Progressive workouts promote strength gains and symmetry.
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 3 days per week
3 days of intensive weight training.
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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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Delivered through TrainHeroic
Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
DumbbellsBandsIncline Bench Timer
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

Agile 8

B1

Split Squat

4 x 12

B2

Seated Banded Leg Curls

4 x 25

C1

Goblet Squat

4 x 12

C2

Front-Leaning Rest (FLR)

4 x 1:00

D

Rowing

1 x 10:00

Tuesday
Week 1 Day 3

A

Agile 8

B1

Incline DB Bench Press

4 x 12

B2

Chest-Supported DB Row

4 x 12

C1

DB Hang Clean & Press

4 x 12

C2

Side Plank W/ Rotations

4 x 10

D

Rowing

1 x 10:00

Thursday
Week 1 Day 5

A

Agile 8

B1

Split Squat

4 x 10

B2

Seated Banded Leg Curls

4 x 30

C1

Goblet Squat

4 x 10

C2

Front-Leaning Rest (FLR)

4 x 1:00

D

Rowing

1 x 10:00

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Unleash

Unleash your full potential with our time-restricted, dumbbell-only program. Experience efficient, balanced training that enhances cardiovascular endurance, corrects structural imbalances, and boosts overall athleticism.

Get IN-OUT
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