CM1 4Wk Athlete Bodyweight

cm1performance.colin@gmail.com

Coach

Colin Masterson

Are you ready to kickstart your fitness journey, regain your motivation, or simply embrace a new challenge without the need for expensive gym equipment? Look no further than the CM1 Bodyweight Workout! This comprehensive four-week program is designed for anyone seeking to get moving, diversify their fitness routine, or work out in limited spaces. No weights, no machines – just your body and the determination to succeed. Let's start your journey to a healthier, more energetic you today!

Key Features of the CM1 Bodyweight Workout:

Flexibility: Designed to suit all fitness levels, this program is adaptable to your current abilities and progressively challenges you as you improve.

Convenience: No gym or specialized equipment needed – you can perform these workouts in the comfort of your home, a park, or any open space.

Minimal Time Commitment: Each workout takes approximately 30-40 minutes, making it easy to fit into your daily routine.

Expert Guidance: Clear instructions and video demonstrations accompany each exercise, ensuring you maintain proper form and technique.

Accountability: Track your progress and stay motivated with a provided workout calendar.

$15

Get CM1 4Wk Athlete Bodyweight

Flexibility

Designed to suit all fitness levels, this program is adaptable to your current abilities and progressively challenges you as you improve.

Convenience

No gym or specialized equipment needed – you can perform these workouts in the comfort of your home, a park, or any open space.

Minimal Time Commitment

Each workout takes approximately 30-40 minutes, making it easy to fit into your daily routine.

Expert Guidance

Clear instructions and video demonstrations accompany each exercise, ensuring you maintain proper form and technique.

Accountability

Track your progress and stay motivated with a provided workout calendar.

Features

CM1 Community

Expect live Q&A sessions, answers to FAQs, Exclusive CM1 community content, giveaways and more

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for clients of any level or background

Flexible Programming

A two day per week program that is made for your convenience. Each day can be flexibly moved throughout the week.

Exercise Video Guidance

I've filmed every movement in the program so that you don't ever go into a workout without knowing exactly what you will be doing

The CM1 Method

Full body strength sessions mixed with strength, speed and power exercises so that you're covering all your needs

Access to CM1 Expert Coaches

We are here every step of the way, answering questions, and providing guidance as you work through our programs.

Delivered through TrainHeroic

I've partnered with the best tech in training that you get the best online training experience that you deserve.

Equipment

Recommended

Kettlebells, Bands, Pull-up Bar

Sample Week

Week 1 of 4-week program

Sunday

Week 1 Day 1

Squat Jump-BW

6 x 3

6 Inch Hold

2 x 30

Deadlift Sumo

4 x 5

Aquaman Holds

2 x 30

Push Up Crocodile

3 x 10

Crunch

2 x 25

Rear Foot Elevated Split Squat

3 x 30

Bicycle Crunch

2 x 25

Pull Up

3 x 30

Partner-Resisted Leg Curl

3 x 30

Monday

Week 1 Day 2

Combo Team Dynamic Warm Up

PNF Stretch

Burpee

2 x MAX @ 60

Squat Jumps

2 x 10

Tuck Jumps

2 x 10

Split Squat Jumps

2 x 10

Sprint

1 x 6 @ 15

5 Cone-Tri Shuffle

1 x 2

5 Cone - 360

1 x 2

300's

1 x 3

Tuesday

Week 1 Day 3

Air Squat

3, 3, 3, 3, 3, MAX

Dead Bug

2 x 12

DB Military Press

4 x 10

Back Extension w/ ball

2 x 12

Split Squat Jumps

3 x 10

Jack Knife

2 x 12

Lunges (Walking)

3 x 30

Crunch Oblique

2 x 25

Pullover

3 x 30

Hip Thrust - Bodyweight

3 x 30

Wednesday

Week 1 Day 2

Combo Team Dynamic Warm Up

PNF Stretch

Broad Jump

2 x 10

Lateral Hurdle Jump

2 x 10

Alternate Bounding for Height

2 x 10

Speed Skaters

2 x 10

Sprint

1 x 6 @ 20

4-Corner

1 x 2

5 Cone - Attack & Retreat

1 x 2

100yd Sprint Ladder

1 x 1

Thursday

Week 1 Day 5

Push Up

3, 3, 3, 3, 3, MAX

Flutter Kicks

2 x 30

Broad Jump

4 x 5

Scorpion

2 x 12

Step-Ups

3 x 10

Knees To Chest

2 x 25

Lateral Lunge

3 x 30

Heel Taps

2 x 12

Bent Over Row

3 x 30

Good Morning

3 x 30

Coach

More from cm1performance.colin@gmail.com

Colin Masterson

Colin is a foremost expert in high-performance training, influencing over 1,500 athletes and professionals, from budding talents to seasoned executives. A 2-time All-American Collegiate footballer, he utilized his insights to found CM1 Performance after a 6-year collegiate coaching stint.