Fitness at Home

Jowers Performance Training

General Fitness
Coach
Scotti Jowers

Just starting your fitness journey? Not quite ready to step into the gym? On vacation? Our Fitness at Home program is for you! Easy-to-follow video descriptions accompany each movement so you will never have to guess at how to perform an exercise.

$15
Get Fitness at Home
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Functional movements for daily life
Bodyweight exercises, such as push-ups, lunges and squats, help train many of the movement patterns used in everyday life. For example, standing up from sitting in a chair is basically a squat.
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Bodyweight exercises build muscle too!
Using the resistance of your own bodyweight can help grow and maintain muscle. Bodyweight exercises put muscles under tension, resulting in muscle tissue damage that inspires growth. But in order to continue progress, it’s important to regularly challenge the muscles. We do this by progressively increasing volume over time.
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Improve core stability and balance.
Bodyweight movements are awesome for building core strength as the abs are always engaged. If they are either working during plank variations or flexion movements or they are constantly engaged while stabilizing movements such as squats, lunges, push-ups or pull-ups.
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Combine strength and cardio
We effectively program to achieve cardiorespiratory fitness while concurrently training and strengthening muscles.
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 5 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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF or Google search is so last year. Your coach will push you harder and keep you going longer, all through an app.
Equipment
Required
Space to move and a chair, table, or bench.
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Sample Week
Week 1 of 4-week program
Sunday
Body Weight Lower Body Workout

Warm-up

A

Begin with 3 min of: jogging, jogging in place, or jumping jacks Followed by 2-3 rounds of: 10 Leg Swings Front to Back, each leg 10 Leg Swings Side to Side, each leg 10 Forward Arm Circles 10 Backward Arm Circles 5 Inchworm Push-ups

B1

Bulgarian Split Squat

4 x 15

B2

Squat Jump

4 x 10

C1

Step-Ups

4 x 20

C2

Calf Raise Series

4 x 30

D1

Run

2 x 5:00

D2

Air Squat

2 x 50

D3

Run

2 x 5:00

Monday
Body Weight Upper Body Workout

Warm-up

A

Begin with 3 min of: jogging, jogging in place, or jumping jacks Followed by 2-3 rounds of: 10 Leg Swings Front to Back, each leg 10 Leg Swings Side to Side, each leg 10 Forward Arm Circles 10 Backward Arm Circles 5 Inchworm Push-ups

B1

Diamond Push-Up

3 x 15

B2

Bench Dips

3 x 15

C1

Hand Release Push-Up

4 x 10

C2

Shoulder Taps

4 x 30

C3

Hand Release Push-Up

4 x 10

C4

Plank

4 x 1:00

D1

Burpee

1 x 1:00

D2

Rest

1 x 1:00

D3

Burpee

1 x 1:00

Tuesday
Body Weight Core Workout

Warm-up

A

Begin with 3 min of: jogging, jogging in place, or jumping jacks Followed by 2-3 rounds of: 10 Leg Swings Front to Back, each leg 10 Leg Swings Side to Side, each leg 10 Forward Arm Circles 10 Backward Arm Circles 5 Inchworm Push-ups

B1

Slider Pike-Up

3 x 10

B2

Bicycle Sit-Ups

3 x 20

B3

Mountain Climber

3 x 30

C1

Glute Bridge

4 x 10

C2

Single Leg Glute Bridge

4 x 10

C3

Glute Bridge

4 x 45

D1

Plank

3 x 1:00

D2

Side Plank

3 x 0:30

D3

Superman

3 x 1:00

Wednesday
Body Weight Total Body Workout 1

Warm-up

A

Begin with 3 min of: jogging, jogging in place, or jumping jacks Followed by 2-3 rounds of: 10 Leg Swings Front to Back, each leg 10 Leg Swings Side to Side, each leg 10 Forward Arm Circles 10 Backward Arm Circles 5 Inchworm Push-ups

B1

Bulgarian Split Squat

3 x 10

B2

Squat Jump

3 x 10

C1

Bench Dips

3 x 10

C2

Clapping Push-Up

3 x 10

D1

Air Squat

20, 18, 16, 14, 12, 10, 8, 6, 4, 2

D2

Push-Up

20, 18, 16, 14, 12, 10, 8, 6, 4, 2

D3

Box Jump

20, 18, 16, 14, 12, 10, 8, 6, 4, 2

D4

V-Ups

20, 18, 16, 14, 12, 10, 8, 6, 4, 2

E1

Plank

3 x 60

E2

Side Plank

3 x 30

Thursday
Body Weight Total Body Workout 2

Warm-up

A

Begin with 3 min of: jogging, jogging in place, or jumping jacks Followed by 2-3 rounds of: 10 Leg Swings Front to Back, each leg 10 Leg Swings Side to Side, each leg 10 Forward Arm Circles 10 Backward Arm Circles 5 Inchworm Push-ups

B1

Close Grip Push-Up

4 x 15

B2

Bench Dips

4 x 15

C

Burpee

8 x 20

D

Air Squat

8 x 20

E

Russian KB Swing

8 x 20

F1

Hollow Hold

4 x 30

F2

Russian Twist

4 x 30

Coach
More from Jowers Performance Training
coach-avatar Scotti Jowers

Strength and conditioning/fitness and nutrition coach with over 25 years of experience. Crossfit L2, USAW L1, Precision Nutrition L1, High School State Champion Cross Country and Powerlifting coach. Contact jowersperformance@gmail.com for nutrition coaching information.

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Take the first step to a new you!

This at-home bodyweight training program is your first step to a better you! Make the commitment today and watch your progress go through the roof!

Get Fitness at Home
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FAQs
Who is this for?
Anyone! If you're just starting, it's for you. If you have to workout at home, it's for you. If you travel, it's for you.
What if I am not able to do everything?
This program is designed with beginner's in mind, but if you are unable to do an exercise, try a simpler version of the same movement. If you are unable to complete all of the reps, record the number that you do complete and try to increase it weekly. After the 4 weeks, repeat the program.
Does this include a diet plan?
No, but you can contact us at jowersperformance@gmail.com for nutrition coaching information.
The Proof
verified-athlete-avatar Jennifer Davis

32 and mom of 2; getting it together

Verified Athlete

"This program takes any and all guesswork out of the equation. The app shows me what to do and I do it. Simple!"

verified-athlete-avatar David Price

Business traveller

Verified Athlete

"This program is awesome for my lifestyle. I'm on the road a lot and I prefer airbnb over hotels. Having this program, and having it delivered on the app is a gamechanger!"

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