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
$30
Get IN-OUT
benefit-image-0
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.
benefit-image-1
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.
benefit-image-2
Balance
Attain balanced structural growth with this program. Address imbalances, reduce injury risk, and enhance performance. Progressive workouts promote strength gains and symmetry.
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 3 days per week
3 days of intensive weight training.
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
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
sample week banner image
phoneMockup
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

Coach
More from SISU Conditioning
coach-avatar Cody Frey

closer-image-1
closer-image-2
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
closer-image-3

More from SISU Conditioning

programs
IN-OUT
Join Today!