Full Gym - Fat Loss: Training by Thomas Lawlor in TrainHeroic

Fitter Faster Stronger

Coach
Thomas Lawlor

Features
4 sessions per week
Must use TrainHeroic app to view and log training
Program Training

sample week banner image
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1 - Lower Body

Warm Up

A

Perform each exercise for 30s each for x3 rounds in total. 1. Alternating Reverse Lunge 2. Elbow Plank Leg Lift 3. Spiderman To Windmill

B1

Single DB Front Squat

4 x 12

B2

Hamstring Bridge

4 x 12

C1

DA KB RDL

4 x 12

C2

Goblet Reverse Lunge

4 x 8

D1

Squat Drops

1 x 10

D2

Total Body Crunch

1 x 10

Finisher - The Floor is Lava

E

Complete the following two exercises with minimal drops. If you drop, you log how many times below. 30s per exercise x3 Rounds 1) Mountain Climber (Don't let knees hit the floor) 2) Hollow Hold (Don't let feet or head hit the floor)

Monday
Week 1 Day 2 - Conditioning

Warm Up /Aerobic Block

A

Target - To increase working capacity (i.e. your ability to tolerate stress and positively adapt to it) Aim - To decrease time every week. Complete the following exercises for time 1. Russian KB Swing x10 2. KB Thruster x10 3. Air Punches x10 x5 Rounds for time *Note - pick a weight you can do for 15-20 reps

H.I.I.T

B

Target - To increase your power and speed (i.e. become quicker in the depths of fatigue) Aim - To bring the same intent to train each week. Perform the following efforts on a Bike / Skier / Rower / Treadmill / Open Run / SA Burpee 40s @8/10 RPE - Followed by 20s @Rest Repeat for x10 efforts (10-mins) Rest for x2-3mins before completing on one of the other pieces of cardio.

Cool Down

C

Perform 30-sec per stretch while using box breathing technique. 1. Hip Flexor Stretch (Left) 2. Hip Flexor Stretch (Right) 3. Lying Ab Stretch

Wednesday
Week 1 Day 3 - Conditioning

Warm Up /HIIT Block

A

Target - To increase your tolerance to fatigue Aim - To bring the same intent each week. Complete the following exercises for time 1. DB Thruster 2. Total Body Crunch 20s on: 20s off x4 Efforts *Note - Complete all efforts on one exercise before moving to the next

Aerobic Block

B

Target - To increase working capacity (i.e. your ability to tolerate stress and positively adapt to it) Aim - To decrease time every week. You have 30-mins to achieve one of the following: 1) 7km on the rower OR 2) 8km on the bike OR 3) 3.25km on a treadmill / open run Regardless if you hit it or not, log time and distance achieved

Cool Down

C

Perform 30-sec per stretch while using box breathing technique. 1. Lying Quad (Left) 2. Lying Quad (Right) 3. Lying Ab Stretch

Thursday
Week 1 Day 4 - Upper Body

Warm Up

A

Perform each exercise for 30s each for x3 rounds in total. 1. Yoga Push Up 2. Prone Shoulder Rotation 3. Around The World of Plank

B1

Incline DB Bench Press

4 x 10

B2

DB/KB Seal Row

4 x 10

C1

Half-Kneeling DB Shoulder Press

4 x 10

C2

Lateral Lawnmower Row

4 x 10

D1

DB/Plate DeFranco Press

1 x 10

D2

DB Bicep Curls

1 x 10

Finisher - The Floor is Lava

E

Complete the following two exercises with minimal drops. If you drop, you log how many times below. 30s per exercise x3 Rounds 1) Lateral Bear Crawl (Don't let knees hit the floor) 2) Deadbug Hold (Don't let feet or head hit the floor)

Full Gym - Fat Loss