8 Week Weight Loss Challenge

BK Performance

Coach
Bret Kelly

Welcome to our 8-Week Weight Loss Challenge! Experience a dynamic fitness journey with daily workouts for the next eight weeks. Our comprehensive program seamlessly integrates conditioning, strength training, and mobility exercises, ensuring a holistic approach to your well-being. Say goodbye to workout monotony as each day brings a new and invigorating session, tailored for engagement and motivation. The Train Heroic provides access to your workouts anywhere, anytime. Elevate your cardiovascular endurance with dynamic conditioning exercises, build lean muscle mass with targeted strength training, and enhance flexibility with our carefully curated mobility sessions. Join a supportive community of like-minded individuals, share achievements, seek motivation, and celebrate milestones together. Beyond an 8-week commitment, this challenge is a catalyst for lasting change. Witness tangible transformations in your body, energy levels, and mindset. Ready to redefine your limits and unlock the best version of yourself? Join our 8-Week Weight Loss Challenge now and embark on the journey to a healthier, happier you!

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 7 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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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Bands
Recommended
Barbells // Kettlebells // Trap Bar
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Sample Week
Week 1 of 8-week program
Sunday
Bodyweight Circuits

A1

Pause Squat

3 x 0:30

A2

Goblet Squat

3 x 8

A3

Squat Jump

3 x 5

A4

Push-Up

3 x 8

A5

TRX Row

3 x 8

B

Bike

6 x 0:30 @ 7

Sunday
Mindset

A

Cold Shower or Bath

1 x 0:30

Monday
Heavy Lift Day

A1

1/2 Kneeling Hip Flexor

1 x 0:30

A2

T-Spine Reach Through

1 x 10

A3

Deadbugs

2 x 10

A4

Marching Bridges

2 x 0:30

B1

Trap Bar Deadlifts

4 x 6

B2

Lat Pulldown

3 x 10

B3

FRC Hip Circles

3 x 3

C1

Barbell Split Squat

4 x 6

C2

Incline DB Bench Press

4 x 6

C3

Pallof Press

3 x 10

D

KB Front Rack Walks

4 x 80

Monday
A1 Cardio

A1

Go Ruck

1 x 20:00

A2

Breathing

1 x 5:00

Tuesday
Cardio & Core

A1

Deadbugs - Band Assisted

3 x 10

A2

Russian Twist

3 x 15

A3

Plank Taps

3 x 4

B

Go Ruck

1 x 30:00

C

Decompression Meditation

1 x 5:00

Wednesday
DB Circuits & HIIT

A1

KB Lateral Lunge

15, 12, 10, 8

A2

Lateral Bounds

12, 10, 8, 6

A3

1-Arm DB Row

15, 12, 10, 8

B1

Alternating Bench Press

4 x 10

B2

Alternating KB Swing

4 x 10

B3

Shuttle Run

4 x 1

C

Bike

10 x 0:15 @ 9

Wednesday
Mindset

A

Cold Shower or Bath

1 x 0:30

Thursday
Heavy Lift Day

A1

T-Spine Rotations & Groin Stretch

1 x 10

A2

Swimmers

1 x 10

A3

Plank Shoulder Taps

2 x 15

B

Sled Pull

3 x 80

C1

Back Squats

4 x 6

C2

1-Arm DB Row

3 x 10

C3

FRC - Shin Box IR

3 x 3

D1

Single Leg Step Down

4 x 6

D2

1/2 Kneeling Landmine Press

4 x 6

D3

Cable Chop - Split Stance

3 x 10

E

KB Lateral Sways

3 x 0:30

F

Breathing

1 x 5:00

Thursday
A1 Cardio

A

Bike

1 x 20:00

Friday
Tabata Cardio

A

Bike

10 x 1:00 @ 7

B

BK Hip Flow 1

1 x 5:00

Saturday
A1 Cardio & Yoga

A

Go Ruck

1 x 30:00

B

Morning Yoga - Easy 15 min

1 x 15:00

C

Decompression Meditation

1 x 5:00

Coach
coach-avatar Bret Kelly

Over 15 years experience as a professional strength coach. Bret has worked with Olympians, pro athletes, youth athletes, weight loss clients and even late stage rehab.

8 Week Weight Loss Challenge