White Coat Workouts
Functional Fitness, General Fitness, Personal Training
Coach
Kiet Le
Welcome to the White Coat Workout Ramp Up Program!
White Coat Workouts is a functional fitness program designed for busy people, to be done in 30m with minimal equipment!
This 2-week program is the "Warm Up" to the White Coat Workout Program. This Ramp Up program is for beginners, and will introduce the athlete to the movements, different styles of workouts, and help acclimate the athlete to the increased volume and intensity.
1 sessions per week
Must use App app to view and log training
Program Training
Improved self-efficacy and resiliance.
Self-efficacy as an individual’s perception or beliefs about their own ability to act appropriately when faced with difficult situations or new circumstances.
Resilience is how individuals can improve their ability to cope with adversity.
Studies have shown that exercise can improve self-efficacy and resilience - reducing burnout.
Improve your burnout with 30m of exercise 2-3x/week!
Sharpen your mind!
Executive function (EF) is the mental ability to plan, focus, and carry out tasks. EF helps manage your attention, emotions, and impulses. A systematic review by Ai et al from the Int. J. Environ. Res. Public Health sought to investigate the effect of HIIT on EF, with 61% (35/57) of outcomes across 24 studies showing that HIIT has positive effect on EF with only around 30m of exercise!
Benefits of Functional Fitness
Functional fitness is essentially compound movements which work multiple muscles across multiple joints.
They're better for coordination and balance.
They're generally more functional, simulating movements in real-life.
They engage more muscles = more calories burned compared to isolation exercises.
They work more muscles in less time = efficiency.
Appropriate for any fitness level!
The beauty of functional fitness is that anything can be modified/scaled to any athlete's skill level, comfort level, or to work around an injury. Scaling is necessary to meet the desired stimulus, so even if the movements don't match, you'll get a great workout! Reach out to me for scaling/modifications if you have any questions!
Features
Programming 3 days per week
Daily HIIT workouts that are accessible and challenging for athletes of any level or background.
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year.
Sample Week
Week 1 of 2-week program
Monday
Ramp Up #1 - Bodyweight #1
A
My Dynamic Warm-Up
B1
Burpee
1 x 12
B2
Air Squat
1 x 12
B3
Sit-up
1 x 12
Wednesday
Ramp Up #2 - Body Weight #2
A
My Dynamic Warmup
B1
Body Weight Alternating Lunge
5 x 20
B2
Push-Up
5 x 10
C1
Plank Up Downs
5 x 10
C2
Plank with Twist
5 x 10
D1
Alternating Bodyweight Lunge
3 x 20
D2
Push-Up
3 x 10
Friday
Week 1 Day 6
Friday
Ramp UP #3 - Intro to RFT
A
My Dynamic Warm-Up
B1
Burpee
5 x 8
B2
Goblet Squat
5 x 8
B3
DB Snatch
5 x 8
"Small Steps. Big Results. 30 Minutes a Day."
Anyone can do these workouts. The hardest step is starting the journey. Let's get started!
Get Ramp Up Program
FAQs
What is HIIT?
Is HIIT suitable for beginners?
How often should I do HIIT workouts?
What if I can’t do high-impact exercises?
What if I have an injury and/or can't do a certain movement?
HIIT stands for High-Intensity Interval Training. It involves short bursts of intense exercise followed by brief periods of rest or lower-intensity movement. It’s designed to burn fat, boost endurance, and build strength — all in less time than traditional workouts.
Yes! HIIT can be modified for all fitness levels. Beginners can start with lower-impact movements and longer rest periods. The key is to push yourself during the work intervals, rest in between movements, and scale/modify the workouts as needed to meet the desired stimulus.
Beginners can start with 2-3 sessions per week and progress to 3-4 sessions per week. It’s important to allow for rest or active recovery days in between, as HIIT is demanding on the body.
No worries! Many HIIT exercises have low-impact alternatives that are joint-friendly but still effective — like step-back lunges instead of jumping lunges, or marching in place instead of running.
No problem! Reach out to me and I'll work with you to scale/modify the movement to make sure you still get a great workout!
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