Full Body Blast -Beginners Home Edition

M:POWER Strength and Performance Coaching

Coach
Beata Hughes

Full Body Blast was created for the person

***who enjoys to do their workouts in the comfort of their own home! (can be done at a gym as well!)

Designed with minimal equipment requirements, easy to follow videos, clear coaching instructions and a weekly progression. You will be feeling your best in as little as 4 weeks!

The plan includes 4 full body workout days per week. Dumbbells is all you need!

**Why is this beginners? **

  1. The exercises are simple

  2. Exercises are modified/ offer alternatives to make the exercise easier for you

  3. You can use just your body weight for many exercises if you are not ready to add weight

  4. The exercises are functional meaning the focus is on developing strength in patterns that are used in every day life!

benefit-image-0
Just Dumbbells!
Its all you need for an effective full body workout. Enjoy the ease of a designed program, taking all the thinking out of it for you! Just follow the exercises, show up 4 x a week for full body workouts and feel accomplished!
benefit-image-1
Get strong in everyday life!
Thats what functional movement means. These are exercises that you will be doing that focus on developing strength in patterns that are used in every day life! picking things up, bending over to grab something from the lower cupboard, getting off the couch, getting out of bed. The list could go on!
Features
feature-icon
Programming 4 days per week
Full body strength and skill training that’s accessible and challenging for beginner athletes
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Delivered through TrainHeroic
Enjoy access to all your workouts via one conveinent app. that provides instructional videos + coaches instructions for each exercise
Equipment
Required
Dumbbells
Recommended
Timer // Bands
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
compound Week 1 Day 1

A

McGill curl up

2 x 6

B

Dead Bug - legs only

2 x 10

C

standing kickback

2 x 20

D

DB Squat to overhead press

3 x 15

E

DB Renegade Row

3 x 12

F

DB Romanian Deadlift (RDL)

3 x 15

G

Walking Lunges

3 x 20

H

Calf Raise on plates

3 x 20

Monday
compound Week 1 Day 2

A

DB Shoulder Press

3 x 10

B

Bent Over DB Row

3 x 12

C

DB Reverse Lunge

3 x 20

D

bench elevated Push Up

3 x 0:30

E

DB Bicep Curls

3 x 15

F

Supine DB Tricep Press

3 x 12

G

Bicycle Sit-Ups

3 x 0:45

Wednesday
Week 1 Day 4

A

Glute Bridge

3 x 15

B

Split Squat

3 x 20

C

Bent Over DB Row

3 x 15

D

DB Floor Press

3 x 15

E

DB Lateral Raise

3 x 12

F

DB Bicep Curls

3 x 15

G

DB Overhead Tricep Extension

3 x 15

Thursday
Week 1 Day 5

A

DB Deadlift

3 x 15

B

DB Shoulder Press

3 x 12

C

DB Front Raise

3 x 15

D

Stiff Leg Dumbbell Deadlift

3 x 15

E

Counterbalance Squat

3 x 15

F

Hollow Hold

3 x 0:30

G

Russian Twist

3 x 0:30

Coach
coach-avatar Beata Hughes

What started as a hobby back in 2013, became "M:Power coaching" Along side my main gig of being a Registered Nurse I pursued certification in women's strength + Pelvic floor and core. I work 1:1 with clients both in person and online. Besides navigating entrepreneurship, I am also a Dog mom to 2 fur babies + Human mom to 2 beautiful boys + wife + introvert with a passion for coffee :)

closer-image-1
closer-image-2
Join me today!

Feel your best in as little as 4 weeks!

Get Full Body Blast -Beginners Home Edition
closer-image-3
Full Body Blast -Beginners Home Edition