New

Home Bound Conditioning Program

CT Fitness Lab

Strength & Conditioning
Coach
Paul Landi

Are you tired of going on the treadmill or bike? Are you tired of doing the same old home workouts?

Our home programs are dynamic, versatile, and as challenging as you want them to be.

This is a home based strength and conditioning program designed to help anyone stay active and healthy without needing to physically go to a gym.

Minimal equipment necessary.

Follow along videos attached!

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Burn Calories
Calorie consumption is always higher when you are constantly around the house. While we need calories for energy, you should make sure to burn more than you are taking in!
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Boost your mood
Improved self-esteem is a key psychological benefit of regular physical activity. When you exercise, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain and can give you a euphoric feeling. That feeling, known as a "runner's high," can be accompanied by a positive and energizing outlook on life.
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Build Strength & Cardiovascular Function
Cardiovascular exercise is essential for good health. It gets your heart rate up, making you blood pump faster. This delivers more oxygen throughout your body, which keeps your heart and lungs healthy. Regular cardio exercise can also help you lose weight, get better sleep, and reduce your risk for chronic disease.
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 6 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. Link to Follow along workout video included with each day.
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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
Sweating over a lifeless PDF is so over.. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbell
Recommended
KettleBell // Bench // Medicine Ball // Jump Rope
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Sample Week
Week 1 of 4-week program
Sunday
CTFL Home Bound Week 1 Day 1

A

My Dynamic Warmup

Prep

B

KB Warm up Circuit 1

2 Rds Around Body Pass 30 sec. ea. Halo 30 sec. ea. KB Deadlift x :30 Goblet Squat x :30

Conditioning

C

KB Metabolic Circuit 1

8 rds of 20 sec on / 10 sec off Tabata Single Arm Row 4/4 Tabata Single Arm Swings 4 / 4 Tabata Single Arm Press 4 / 4

D1

Flutter Kicks

4 x 0:45

D2

DB Pullover

4 x 10

E

Sidelying Balance

4 x 0:30

Monday
CTFL Home Bound Week 1 Day 2

A

My Dynamic Warmup

3 x 2:00

Conditioning

B

7' Circuit 1

Single Arm DB Lunges x 8 ea. Prone Rolls x 10 ea. Top Leg Side Plank Lifts x 10 ea.

Conditioning

C

7' Circuit 4 (DB's)

Single Arm DB Push Press 5/5 Single Arm DB Over Head Squat 5/5 Single Arm DB Thruster 5/5

Conditioning

D

7 ' Circuit 2

Bent Over 'T' w/ 3 Sec Hold Seated DB Lateral Raises x 12 Feet Elevated Push-ups x 10

Conditioning

E

7' Circuit 3

Heel Touches x 10 Bicycle Kicks x 10 Vert. Toe Touches x 10

Tuesday
CTFL Home Bound Week 1 Day 3

A1

Mini Band Clock Steps

1 x 10

A2

Mini Band UE Ext. Rotation

1 x 10

A3

Frog Squat

1 x 10

Conditioning

B

KB Metabolic Circuit 3

8 rds (:40 work / :20 Rest) -Bottoms Up Squat -Halo R -OH Reach -Bottoms Up Squat -Halo L -OH Reach

Conditioning

C

KB Metabolic Circuit 2

10 ' AMRAP Dbl Swing x 15 Dbl Clean x 15 Dbl Front Squat x 15 Russian Twist x 40

D1

Bridges w/ Dball

4 x 0:45

D2

Prone Swimming

4 x 8

E

Quadruped Step Throughs

4 x 0:45

Wednesday
CTFL Home Bound Week 1 Day 4

A

Floor Press

4 x 10

B

Hollow Rock

2 x 30

C

Med Ball Squat Jumps

4 x 8

D

Superman Jacks

4 x 10

E

SL Squat to Bench

3 x 12

F

Roll Ups

2 x 25

G

DB Side Bend

2 x 12

H

Aquamans

3 x 35

Thursday
CTFL Home Bound Week 1 Day 5

Prep

A

Weight Plate Warm-up

5 Squats w/ plate close 5 Squats w/ plate far 5 Squats w/ Plate Overhead 10 Plate Sagital Overhead swings 10 ea. Transverse Diagonal swings

Conditioning

B

KB Strength/Power Circuit 1

5 x 5 w/ ea. Hand Swing Clean Press Push Press Snatch Front Squat

C

Bridge to Crunch

4 x 0:45

D

Log Rolls

4 x 10

E

Side Plank w/ Top arm ER

4 x 8

Friday
CTFL Home Bound Week 1 Day 6

A

My Dynamic Warmup

Home Bound DB Circuit 1

B

10-9-8-7-6-5-4-3-2-1 DB Romanian Deadlift Devil Press

Coach
coach-avatar Paul Landi

ACSM C-EP / USAW ASPC USAW LWC Referee FMS Lv 1 / Etcheberry Tennis Certified Paul has been in the fitness industry since 2001. His extensive time in Physical Therapy as well as competitive Olympic Weightlifting allows him to design safe and highly effective strength programs for all ages and areas of focus.

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Time is never the real constraint

We often blame the lack of time for getting our exercise in. We prioritize what we care about most. We make time for the things we value the most. Value yourself a little more and see how much better you feel!

Get Home Bound Conditioning Program
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FAQs
What is this good for?
Burning Calories and building strength at home
How much communication will I get?
We do our best to answer any questions within a 12-24 hour period. Usually within 12hrs
What if I miss a day?
You can slide the missed day to the end of your calendar and complete it then.
Home Bound Conditioning Program