Lean and Mean Bodyweight @ Home

Superhero Fitness

Coach

Liam Hunn

The Lean and Mean Bodyweight at home programme is designed to push you out of your comfort zone and get into shape. It has been designed for all abilities in mind as the video demonstrations provide alternatives to the exercises if you need to regress them. If you want a challenge that will kick your butt to get you into shape from home and shred off some unwanted body fat, then sign up now! The workouts are designed with a challenge for you to get the best scores you possibly can within the workouts. Every workout challenge is different and the brilliant thing is that you get to keep this programme for up to a year so you can compare your scores at a later date to compare the progress you have made with your conditioning.

$20

Get Lean and Mean Bodyweight @ Home

Increased Energy

With such a programme your body will be working towards its potential and as a result, your energy levels will skyrocket! If you are feeling low on motivation and energy right now, battling through this will increase your energy levels so you approach each day with a spring in your step!

Positive Mental Health

With regular and increased exercise becomes a better managed mental health. This programme will give you moments of wanting to slow dow, give up or rest because of the demand. But you are capable of giving your best and completing the challenges to the end so that itself is overcoming those mental battles and building up more of a mental toughness to conquer challenges.

Transform Yourself

Transform yourself like many other people have done through our coaching programmes. After this programme, you can take what you have learnt from the exercises and continue with improving your training as a result of learning new exercises, how to perform them and learning more about yourself in regards to how far you can push yourself.

Features

Access to your coaches

Drop a message to ask our coach any questions or advice as you work through the programme. Let us know how you are doing.

Programming 7 days per week

Daily strength and conditioning bodyweight exercises that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Video demonstrations of each exercise with performance points to guide your practice and make execution easy

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

N/A

Sample Week

Week 1 of 4-week program

Sunday

Tabata Wk1

Mobility (Full body)

Conditioning

Tabata Something Else

Jump Squats Push ups Ab kicks Bunny hops The Tabata interval is 20 secs of work followed by 10 secs of rest (for each exercise). One round totals 2 minutes. Complete 10 x rounds. This totals to 20 minutes duration. Tabata score is the total reps performed in all of the intervals.

Conditioning

Tabata Something Else

High knees Burpees Mountain climbers Lateral jumps The Tabata interval is 20 secs of work followed by 10 secs of rest (for each exercise). Complete 10 x rounds. This totals to 20 minutes duration. Tabata score is the total reps performed in all of the intervals.

Monday

Circuit Wk1

Circuit

Shoulder taps Overhead Lunges Ski abs Star planks V sit ups Side lunges L Side plank R Side Plank Spend 30 secs on each exercise. Complete 10 x rounds. Let the clock continuously run. Total time will be 40 minutes. Try and keep moving by performing each exercise to a high standard throughout the entire time.

Tuesday

EMOM Wk1

EMOM Circuit

Minute 1 = 6 - 15 C2f Burpees Minute 2 = 10 - 15 Squats and 10 - 15 Star Jumps Minute 3 = 4 - 8 Down ups and 10 - 20 Deadbugs Minute 4 = 20 - 40 Heisman and 10 - 40 Wideouts 8 x Rounds After every minute, you come up against a new challenge. Aim for the highest number on each exercise. If you can not achieve that number of reps within the minute, perform an amount that you can achieve. There are numbers set by each exercise (see above). So try and aim in-between those numbers. If you achieve the highest number (or your set target number) before the minute is up, then you have the remaining time to rest before you start the next minute. Work fast to try and earn some seconds rest time within each minute!

Wednesday

Run 5k Wk1

Conditioning

5km Run

Perform a 5k Run.

Thursday

Chipper Wk1

Chipper

150 Air Squats 150 Sit ups 150 Push ups 150 Lunges 150 Tuck jumps 150 Plank rolls Once completed; finish with..... 150 Heisman Record your time.

Friday

AMRAPs Wk1

Circuit