Body Weight Effect: Training by Stormy McCartha in TrainHeroic

The McCartha Effect

General Fitness
Coach
Stormy McCartha

The Body Weight Effect program is a 4 Week- 3 day a week program that focuses on moving your body weight for your workouts. The focus of this program is to get in tune with the way your body moves, recovers, and preforms with only using your own body weight as a measure. This is a perfect program to use while working out at home, on your lunch break at work, on lock downs, recovering from an injury, supplementing for active recovery days, and much more. Make sure to focus on how your body is performing each day in these workouts. If your body isn’t allowing full range of motion or flexibility in the movements suggested, please scale the movements accordingly to what your body will allow. Your body will thank you for it later. Enjoy the program!

Features
3 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Features
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Programming 3 days per week
The Body Effect is a program that is 3 days a week for 4 weeks.
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Delivered through TrainHeroic
Powered by The McCartha Effect
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

Prep

A

Butterfly-Wall Sit-Plank

Warm-Up: 1 Minute butterfly Stretch 2 Minute Wall Sit 30 – Seconds in The Plank Position

Conditioning

B

Air Squats-Push Ups-Burpees

Workout 5 Rounds for TIME of the following 30 – Air Squats 10 – Push – Ups 10 – Burpees

Recovery

C

Frog-Child's-Seal Poses

Cool Down: Frog Pose - 1 Minute Child’s Pose Stretch – 1 Minute The Seal Pose Stretch – 1 Minute

Monday
Week 1 Day 2

A

90/90 Deep Breathing

1 x 1:00

Conditioning

B

Run-Glute-Lunge-Good Morning-Deadbug

Workout: 3 rounds for Quality 20 - Seconds of Running in Place 20 - Glute Bridges 20 - Reverse Lunges (10 Each Leg) 20 - Good Mornings (you can use weight or not) 20 – Dead bugs (10 Each Side)

Recovery

C

Piegon-Lunge Poses

Cool Down: Pigeon Pose – 2 Minutes on Each Side Lunge Pose – 30 Seconds on Each Side

Tuesday
Week 1 Day 3

Prep

A

High Knees-Butt Kicks-Couch Stretch

Warm-up: 20 – High Knee Marches (10 per Leg) 10 Second Butt Kicks 30 – Second Couch Stretch

Conditioning

B

5k - Conditioning

Workout: For time Walk, Jog, or Run a 5k (3.10 Miles)

Recovery

C

Calf Stretch-Hamstring-V-Sit

Cool down: Wall Calf Stretch (30 Seconds per side) Hamstring Stretch (30 Seconds to 1 Minute per Side) V – Sit Reach Stretch (1 Minute)

FAQs
Who is this program for?
Absolutely Everyone! Anyone can do this program, using your on body weight for movements.
Body Weight Effect