15 15-Minute Workouts for $15: Training by Ryan Gonzales in TrainHeroic

Havoc Strength

General Fitness, Strength & Conditioning
Coach
Ryan Gonzales

15, 15-Minute Workouts for just $1/session. Each session is programmed to be used as a stand-alone workout for those with minimal time but need a great workout that will still deliver results. This program can also be used as a conditioning workout after a weight training session to build your work capacity and improve your overall fitness.

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
Dumbbells // Kettlebells // Rower // Assault Bike // Med Balls // Treadmill
sample week banner image
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Sample Week
Week 1 of 3-week program
Sunday
Week 1 Day 1

AMRAP (As Many Rounds As Possible)

A

10 minute AMRAP Set a timer for 10 minutes and get everything set up and ready to go, then get after it for as many rounds as possible until time runs out! -10 Wall Balls (#10 Ball) -10 Hand Release Push- ups -10 Suspension Rows *Throw a weight vest on to make this even more challenging.

B

Assault Bike

1 x 5:00

Monday
Week 1 Day 2

A

Rowing

1 x 10:00

B

Run

1 x 5:00

Tuesday
Week 1 Day 3

AMRAP 1

A

5-Minute AMRAP -8 Goblet Squats -3 Box Jumps

AMRAP 2

B

5-Minute AMRAP -10 Push-ups -10 Air Squats *Add a weight vest for a challenge.

AMRAP 3

C

5-Minute AMRAP -5 Chin-ups -10 Inverted Barbell Rows

Wednesday
Week 1 Day 4

JUMP ROPE

A

Jump Rope AMRAP (AS MANY REPS AS POSSIBLE) *Notice it says REPS this time instead of rounds so be ready to count how many touches you get with the jump rope. 5-Minute Jump Rope AMRAP each rotation of the rope counts as 1 rep! GO!

B

Run

1 x 5:00

JUMP ROPE

C

5-Minute Jump Rope AMRAP ROUND 2!

Thursday
Week 1 Day 5

TABATA

A

Assault Bike Tabata 16 Rounds -10 second Sprint -20 Second Rest Total time: 8-Minutes.

EMOM (Every Minute On the Minute)

B

EMOM Start your timer and complete the following movements for the given reps as fast as possible within 1-Minute. The time that is left within that minute after completing the reps is now your rest period. Once the timer hits the 1:00 mark you must begin your next set. The faster you complete the movements the longer rest period you will have. You must start on every minute mark. 7-Minute EMOM -10 KB Swings -4 1-Arm KB Push Press Each Arm *You may use different weight KBs for each movement

Coach
coach-avatar Ryan Gonzales

15 15-Minute Workouts for $15