PT Fatou

General Fitness, Functional Fitness
Coach
Fatoumata Jallow

No fluff, no random workouts— This program is designed to help you build strength, improve endurance, enhance balance, and boost overall fitness. You will receive 3 sessions per week that are quick, effective, and easy to follow,. Perfect for you who want to feel stronger, move better, and create lasting fitness and health habits.

*Disregard the Features error below regarding 1 session per week*

Features
1 sessions per week
Must use App app to view and log training
Program Training
$25
Get Move Strong: 4-Week Bodyweight Program
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Simple & Flexible
Full-body workouts you can do at home to build strength, boost endurance, and improve mobility. It is quick, effective, and easy to follow. Designed to fit any schedule.
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Structured Workouts
No random workouts, just purposeful and structured training that helps you improve week after week.
Features
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Direct Coaching Acccess
I’m here to keep you on track and give you the feedback you need to keep progressing and performing better.
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Programming 3 days per week
Combined strength and conditioning training that will boost your energy and improve your physical fitness
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Coaching, clear progression, and real results delivered through a simple, easy-to-use app.
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

Air Squat

3 x 8

B

Push-Up

3 x 10

C

Glute Bridge

3 x 10

D

Plank

2 x 30

Tuesday
Week 1 Day 3

A

Step-Ups

3 x 10

B

TRX Row

3 x 10

C

Lateral Lunge

3 x 10

D

Burpee

3 x 12

Thursday
Week 1 Day 5

A

Reverse Lunges

3 x 10

B

TRX Row

3 x 10

C

Split Squat

3 x 10

D

Side Plank

2 x 20

Coach
More from PT Fatou
coach-avatar Fatoumata Jallow

FAQs
What happens if I miss a day of training, will it mess up my schedule?
No worries! The program uses alternating workouts, so if you miss a day, just pick up with the next session. You won’t fall behind, and you can stay on track with your progress.
How long is each workout?
30–60 minutes including warm up and cool down. So you can fit them into a busy schedule without sacrificing quality or intensity. Each session is focused, purposeful, and designed to get results.
Do I need elite or pro experience to follow this program?
No, but a basic understanding of gym exercises helps. The program is designed to guide you step-by-step, with clear written and visual instructions to ensure safe and effective training for you.
Can I change an exercise if I don't want to do it?
Absolutely! Just send me message on the App and I will modify it to fit your preferences or available equipment, while still keeping the session effective and on track.
The Proof
verified-athlete-avatar Ibrahima Kalil Fofana

Professional Basketball Player

Verified Athlete

"Thank you for this bodyweight program. Being in transit stuck at hotels without my equipment, this was needed. My body feel much better."

More from PT Fatou

programs
Move Strong: 4-Week Bodyweight Program
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