Digital Nomad Volume 2

The Hard Way Fitness

General Fitness
Coach
Stephen Mooney

Discover the perfect synergy of kettlebells, dumbbells, and bodyweight exercises with the 'Digital Nomad Hybrid Training - Phase 1.' Crafted for the remote worker's dynamic lifestyle, this regimen spans four rigorous days, targeting comprehensive muscle strength, endurance, and total-body conditioning. Dive into kettlebell-intensive Mondays, dumbbell-focused Tuesdays and Thursdays, and embrace a high-energy circuit workout on Wednesdays. From the explosive 'Alternating Gorilla Rows' and precision of 'DB Arnold Press' to the cardiovascular boost of 2400m runs, every session promises to challenge and invigorate. Whether at home or the gym, this program ensures consistency, adaptability, and tangible fitness progression. Elevate your training and embrace the hybrid fitness journey tailored for the modern-day nomad.

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Improved overall fitness:
This program is designed to challenge you physically and mentally, with a variety of workouts that focus on strength, endurance, mobility, and cardio. By following this program consistently, you can expect to see improvements in your overall fitness levels.
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Efficient use of time and resources
Since this program uses only kettlebells and calisthenics, it's a cost-effective and time-efficient way to get in shape. You don't need a lot of fancy equipment or a gym membership to get started - just a few kettlebells and some space to move. Then when you do get to the gym, hop onto the dumbbells and machines as needed.
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Personalized approach
With progressions and regressions for every exercise, you can tailor this program to your individual fitness level. Whether you're a beginner or an advanced athlete, you can adjust the program to meet your needs and goals.
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Simplicity
Each workout is simple, based on the core tenets of fitness and designed to get you gains. The plans are designed around push, pull, hinge, squat and arm movements.
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Independent by Design
This programme was created for and is used by many clients of ours with busy jobs, children and outside commitments. The simple structure, simple routine coupled with carefully sequenced and designed exercise, set and rep plans make it an incredible effective bedrock for you to stay fit and healthy.
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 3 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
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. We will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Kettlebells or Dumbbells
Recommended
Weighted Vest // Gym Access optional
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Sample Week
Week 1 of 8-week program
Sunday
Phase 1 

A

Floor Kettlebell Press

5 x 5 @ 52.91 kg

B

Push-Up

5 x 1:00

C

Alternating Gorilla Rows

5 x 5 @ 52.91 kg

D

Kettlebell RDL

3 x 5 @ 52.91 kg

E

KB Single Centre Overhead Press

3 x 8 @ 52.91 kg

F

Skull Crusher Push Ups

3 x 10

G1

Goblet Squat

4 x 10 @ 61.73 kg

G2

Russian KB Swing

5 x 20 @ 61.73 kg

H

Kettlebell Bicep Curl

3 x 6 @ 52.91 kg

Monday
Phase 1

A

DB Bench Press

5 x 5 @ 61.73 kg

B

Incline DB Bench Press

3 x 8 @ 39.68 kg

C

DB Arnold Press

3 x 8 @ 35.27 kg

D

Chest-Supported DB Row

5 x 5 @ 61.73 kg

E

Goblet Squat

3 x 10 @ 77.16 kg

F

Single Leg RDL

3 x 5 @ 61.73 kg

G

Run

1 x 2400

Tuesday
Phase 1

Circuit

A

Do 10 Rounds of the circuit below or go for 45 minutes, whichever comes first. I've given some alternatives here, important thing is just pick a variant and go for it. If you are feeling good (if a little crazy), put on a weighted vest. (1) 10 Push Ups (use parallette if you have them) (2) 10 Chair Dips (use parallette if you have them) (3) 10 Parallette jump throughs if you have them, if not do 30 seconds of tuck jumps (4) 30 Seconds Drunken Mountain Climbers se parallette if you have them) (5) 10 on each side Bulgarian Split Squat (6) 10 on each side Single leg RDLs (7) 30 Seconds hip dips (8) 10 (5 left and 5 right) sandbag floor to shoulder) Rest 45-60 seconds

Wednesday
Phase 1

A

DB Bench Press

5 x 5 @ 61.73 kg

B

Incline DB Bench Press

3 x 8 @ 39.68 kg

C

DB Arnold Press

3 x 8 @ 35.27 kg

D

Chest-Supported DB Row

5 x 5 @ 66.14 kg

E

Bulgarian Split Squat

3 x 10 @ 35.27 kg

F

Kettlebell Complex, Swing, Clean and Snatch

3 x 10 @ 35.27 kg

G

Run

1 x 2400

Thursday
Phase 1

A

Crush Grip Kettlebell Floor Press

5 x 5 @ 70.55 kg

B

Dive Bomber Push Up

5 x 10

C

1-Arm KB Row

3 x 5 @ 70.55 kg

D

Kettlebell Upright Row

3 x 5 @ 52.91 kg

E

1-Arm KB overhead press

3 x 6 @ 35.27 kg

F

Skull Crusher Push Ups

3 x 5

G1

Double KB Front Squat

5 x 10 @ 35.27 kg

G2

Dual Kettlebell Swing

5 x 20 @ 35.27 kg

H

Kettlebell Hammer Curl

3 x 8 @ 35.27 kg

Coach
coach-avatar Stephen Mooney

Founder , Head Coach at the Hard Way Fitness, Army Reservist, Muay Thai Fighter, father of two, Financial Services Professional and generally a bit of a lunatic.

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Hybrid Training for Busy People

Transform your fitness with the Hard Way Fitness. This 8-week program works with kettlebells, dumbbells and calisthenics to build strength, endurance, and mobility. With progressions and regressions for every exercise.

Get Digital Nomad Volume 2
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FAQs
Do I need to be an experienced kettlebell user to follow this programme?
Not necessarily. The program includes progressions and regressions for every exercise, so you can tailor the program to your individual fitness level. However, some experience with kettlebells and calisthenics may be helpful.
Can I do this program at home?
Yes! The programme uses only kettlebells and calisthenics for the home workout portion, so it's perfect for doing at home or in a small gym.
What kind of results might I see from this programme?
Results will vary on individual effort of course, however if you're consistent you should see slow steady gains, in particular in the upper body region. A lot of clients reported the simplicity and flexibility of the programme as the biggest benefit especially during busy times.
Will I have access to a coach or trainer for questions and support?
Yes! We are committed to exceptional service. These programmes were designed based on real client needs, yet everyone is different so you might need help at some point. Reach out to us via the app at any stage.
Can I use machines or barbells at the gym?
For the most part we'd recommend swapping out for free weights, if you need to or prefer machines go ahead. Best case scenario is to use the prescribed equipment as this will keep you as close to the programme design so we can best determine what works for you in future programmes or plans.
The Proof
verified-athlete-avatar Jeff

It's all you need

Verified Athlete

"""Big lifts, big numbers, and big gains. Having a plan tailored to me is an Awesome feeling, TrainHeroic shows me how I['m doing and combining the Hardway Fitness & TrainHeroic have given me a great awareness of my ability and my potential, kept me very motivated to stay on track."""

verified-athlete-avatar Susan

Rugby Player

Verified Athlete

""Hardway Fitness has changed my training style to a much more efficient and better method. Using the TrainHeroic app made sessions very easy to follow and kept me accountable. I Would highly recommend Hardway Fitness for all levels of experience.""

verified-athlete-avatar Agnieszka

Fitness Addict, Mother of 2

Verified Athlete

""I've used the Hard Way Fitness programme for several years now, including before, during and after both pregnancies. It's enabled me to train long term, stay injury free and keep fit. Can't recommend the Hard Way Fitness enough.""

Digital Nomad Volume 2