The Rock Fitness Beginner: Training by Amanda Hoover in TrainHeroic

A Better You Fitness

Coach
Amanda Hoover

This program is for beginners that are just starting out on their fitness journey. There will be a mix of strength, cardio, and mobility.

Features
1 sessions per week
Must use TrainHeroic app to view and log training
Program Training
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

1-mile Run

Monday
Week 1 Day 2

A1

Air Squat

2 x 15

A2

Walking Lunges

2 x 10

A3

Walk High Knee

1 x 15

A4

Knee Hug

2 x 10

A5

Prone Scorpion

2 x 5

B

Box Squat

3 x 12

C

DB Lunges

3 x 15

D

Prone Machine Hamstring Curl

3 x 15

E

Leg Extension

3 x 15

Tuesday
Week 1 Day 3

A

Rest

Wednesday
Week 1 Day 4

A

Push-Up

3 x 15

B

Incline DB Bench Press

3 x 15

C

Dip

3 x 20

D

Shoulder Press

3 x 20

Thursday
Week 1 Day 5

A1

Chest Stretch

2 x 20

A2

Band Pull-Apart

3 x 20

B

Inverted Row

3 x 10

C

DB Bicep Curls

3 x 20

D

1-Arm DB Row

3 x 20

E

Lat Pulldown

3 x 12

F

G

Walk

1 x 1

Friday
Week 1 Day 6

A

Rest

Saturday
Week 2 Day 0

A

Active Recovery

1 x 60:00

Coach
coach-avatar Amanda Hoover

The Rock Fitness Beginner