THE ULTIMATE HOME WORKOUT

Excelsior

Coach
DESTINY GIULIANI OSAWE

Hello, I'm Coach Des, and I'm thrilled to introduce you to "The Ultimate Home Workout," a training program designed for intermediate athletes or patient beginners who want to enhance their fitness and challenge themselves with innovative movements. This program will help you strengthen your body, improve mobility, and develop a solid core, all from the comfort of your home.

$65
Get THE ULTIMATE HOME WORKOUT
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Day 1: Legs & Shoulders
In this session, you'll focus on strengthening your legs and shoulders. You'll use resistance bands to perform a series of targeted exercises, including squats, lunges, military presses, and lateral shoulder raises.
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Day 2: Chest and Back
Day 2: Chest and Back (60-90 minutes) The second day is dedicated to working on your chest and back. With the help of resistance bands, you'll perform exercises like flat bench presses, band pulldowns, and push-ups to build a strong and toned upper body.
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Day 3: Total Body Circuit
The third session of the week is a challenging total body circuit. This diverse circuit combines exercises for all major muscle groups, ensuring a comprehensive and engaging workout experience. Special warm-up based on Animal Flow. Focus: on mobility and core development, preparing you effectively for the challenges of the upcoming week Rady to explore new and exciting ways to move your body!
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
Daily HOME GYM strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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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 lifeless 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
Required
dumbells // elastic band
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Sample Week
Week 1 of 6-week program
Sunday
LEG & SHOULDER

A

WIDE DB SQUATS (TOES ELEVATED )

4 x 15

B1

DB Arnold Press

2 x 12

B2

DB STEP BACK LUNGES

2 x 20

C

DB UPRIGHT ROW

3 x 10

D1

Iso Split Stance Squat

4 x 0:15

D2

db squat jump

4 x 0:15

D3

Iso Split Stance Squat

4 x 0:15

E

DB Lateral Raise

4 x 10

F1

DB ROMANIAN DL - BTANCE

2 x 16

F2

DB BENT OVER RAISE

2 x 10

G

V-Ups

3 x MAX

H1

SINGLE LEG DB CALF RAISE

1 x 45

H2

SUICIDE PLANK

1 x 0:45

H3

Mountain Climber Plank

1 x 0:45

H4

SINGLE LEG DB CALF RAISE

1 x 45

I1

Pigeon Stretch

I2

Static Stretch

Tuesday
CHEST & BACK 

Prep

A

THORACIC WARM UP

WARM - UP 2 ROUND 10 EACH Lied thoracic Open Book Half knelling rotation Quadruped cat cow Seated cat cow Dolphin pose Seated cat cow Dolphin pose Wall slide

B

DB Floor Press

3 x 15

C1

DB BENT OVER ROW

3 x 12

C2

Bench Dips

3 x 12

D

Db bridge Pullover

4 x 15

E1

DB Shrug

2 x 20

E2

Rear Delt Flyes

2 x 12

F

DB DOUBLE CRUNCH

5 x MAX

G1

Hand Release Push-Up

3 x 0:30 @ 0:15

G2

superman plank

3 x 0:30 @ 0:15

G3

bear crawl reach

3 x 0:30 @ 0:15

Thursday
TOTAL CONDITIONING 

A

animal flow warm up

1 x 5:00

30' OF MARS

B

TABATA : 45 ON // 15 OFF DB OHD SQUAT THRUSTER CROSS RDL ONE SIDE CROSS RDL OPPOSITE SPLIT SQUAT SPLIT SQUAT OPPOSITE SUPPORTED BENT OVER ROW SUPPORTED BENT OVER ROW OPPOSITE LOW GORILLA ROW PULLOVER ALT. SEATED ARNOLD PRESS ALT. KNEELING CURLS PUSH UPS STRADDLE STRICT PRESS GLUTE BRIDGES GLUTE BRIDGE WALK LEAN FORWARD SUMO DL SIDE LUNGE SIDE LUNGE OPPOSITE DIPS DB SWINGS GOOD MORNING KANG SQUAT PLANK ALT. TOE TOUCHES

10' OF ARIES

C

TABATA : 30 ON // 15 OFF HOLLOW LEG RAISES PLANK DRAGS SLOW CLIMBERS RUSSIAN TWISTS TWISTED KNEE DRIVE COBRA DOWNWARD DOG TRANSITION SIDE PLANK TRANSITION REV. PLANK ALT. KNEE DRIVE DIAGONAL V-UP DIAGONAL V-UP OPP. STRAIGHT LEG SIT UP ALT. V-UP LOW PLANK CLIMBER

Saturday
home gym Jolly 

A

Air Squat

30, 30, 30, MAX

B

Dead Bug

2 x 20

C

Split Squat Jumps

3 x 10

D1

Jack Knife

2 x 12

D2

Lunges (Walking)

3 x 30

E1

Crunch Oblique

2 x 25

E2

Hip Thrust - Bodyweight

3 x 30

Coach
More from Excelsior
coach-avatar DESTINY GIULIANI OSAWE

STRENGTH COACH - POSTURAL COACH

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Ignite Your Inner Athlete

Get ready to unleash your full potential! With "The Ultimate Home Workout," you're not just getting a fitness program – you're unlocking a lifestyle of strength, confidence, and unstoppable determination. Embrace the challenge, trust the process, and let's

Get THE ULTIMATE HOME WORKOUT
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FAQs
What makes "The Ultimate Home Workout" different from other programs?
"The Ultimate Home Workout" isn't just a workout routine; Designed for both beginners and intermediate athletes, it combines innovative exercises, expert guidance, and motivational support to help you achieve your fitness goals right from the comfort of your home.
Do I need a lot of space or equipment to follow this program?
Not at all! All you need are resistance bands and an exercise mat. The program is structured to fit into a compact space, making it perfect for home workouts.
How long are the workouts, how many days a week should I commit to it?
Each workout session typically ranges from 60 to 90 minutes. The program is designed for three days a week, allowing your body adequate rest for recovery and optimal results.
Is there any nutritional guidance included in the program?
While the program focuses primarily on fitness, it emphasizes the importance of a balanced diet. While specific meal plans aren't included you can dm me and I'll provide you a nutritional fitness coach linked with my trainings. The coach will be able to fit a nutritional plan based on your needs.
How do I access the program once I've purchased it?
Upon purchase, you'll receive immediate access to digital resources, including workout guides and instructional videos. These materials can be accessed from your computer, tablet, or smartphone, allowing you to work out whenever and wherever it suits you best.
What results can I expect from "The Ultimate Home Workout"?
By committing to the program, you can expect increased strength, improved endurance, enhanced flexibility, and a boost in overall fitness. Combined with a balanced diet and determination, you'll be well on your way to achieving your fitness goals. Have more questions? Feel free to reach out, 💪🔥

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