Hero from Home

Superhero Fitness

Strength & Conditioning, General Fitness
Coach
Liam Hunn

Hero from home is a 6- week programme for anyone wanting to live a better life and look after their health.

It is imperative to train our bodies (physically and mentally) to help enhance the quality of our lives.

This programme allows you to train from home with no equipment whatsoever (only a towel!). Activate muscles groups and build muscle tissue as well as move better through the joints so everyday you feel much more better about yourself.

If you are unable or unwilling to go to the gym, but you want to incorporate a strength and conditioning programme without needing any equipment, then this has you covered with a few strategic exercises involved!

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 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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, all through an app.
Equipment
Required
Towel
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Sample Week
Week 1 of 6-week program
Sunday
START NOW

A1

Worlds Greatest Stretch (NEW)

10, 8, 6

A2

Cat cow (NEW)

10, 8, 6

A3

Bridge reachover (NEW)

10, 8, 6

B1

Plank (NEW)

4 x 0:30

B2

Bicep (the leg) curl (NEW)

4 x 16

B3

Air squat (NEW)

4 x 15

B4

Deadbugs (NEW)

4 x 12

B5

Pike push up (NEW)

4 x 10

B6

Inverted row (towel) (NEW)

4 x 10

C1

Mountain climbers (NEW)

@ 0:30

C2

V sit ups (NEW)

@ 0:30

C3

Four corners (NEW)

@ 0:30

Monday
JUST THE BEGINNING

A1

Bridge reachover (NEW)

10, 8, 6

A2

Cobra (NEW)

3 x 2 @ 0:20

A3

Downward dog (NEW)

3 x 5 @ 0:05

B1

Lunges (NEW)

4 x 16

B2

Side plank (NEW)

4 x 0:40

B3

Long bridge (NEW)

4 x 0:30

B4

Push up (NEW)

4 x 12

B5

Isometric deadlift (NEW)

4 x 0:20

B6

Wall sit (NEW)

4 x 0:30

C1

Flutter kicks (NEW)

3 x 50

C2

Pogo jumps (NEW)

3 x 40

C3

Push up 21s (NEW)

3 x 21

C4

Burpee kick through (NEW)

3 x 10

Wednesday
START BUILDING

A1

Worlds Greatest Stretch (NEW)

10, 8, 6

A2

Cat cow (NEW)

10, 8, 6

A3

Hip roll 90-90 (NEW)

10, 8, 6

B

Plank (NEW)

4 x 0:30

C

Bicep (the leg) curl (NEW)

4 x 12

D1

Air squat (NEW)

4 x 20

D2

Deadbugs (NEW)

4 x 10

E1

Pike push up (NEW)

4 x 8

E2

Inverted row (towel) (NEW)

4 x 8

F1

Mountain climbers (NEW)

4 x 40

F2

V sit ups (NEW)

4 x 15

F3

Four corners (NEW)

4 x 15

Thursday
ROCK ON

A1

Bridge reachover (NEW)

10, 8, 6

A2

Cobra (NEW)

10, 8, 6

A3

Toe touches (NEW)

10, 8, 6

B

Lunges (NEW)

10, 10, 10, 10, 8, 8

C1

Side plank (NEW)

4 x 0:40

C2

Long bridge (NEW)

4 x 0:30

C3

Push up (NEW)

4 x 10

D1

Isometric deadlift (NEW)

4 x 0:20

D2

Wall sit (NEW)

4 x 0:40

E1

Flutter kicks (NEW)

4 x 50 @ 1:00

E2

Pogo jumps (NEW)

4 x 20 @ 1:00

E3

Push up 21s (NEW)

4 x 21 @ 1:00

E4

Burpee kick through (NEW)

4 x 8 @ 1:00

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MAKE A CHANGE

Lacking the time, equipment or will power to attend a gym or get training. We have made this the most accessible programme you could imagine. Train like a pro from home with only a towel required. If you've still got excuses, then are you REALLY wanting to

Get Hero from Home
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Hero from Home