Digital Nomad Volume 1

The Hard Way Fitness

General Fitness
Coach
Stephen Mooney

Welcome to Digital Nomad Hybrid Training for Remote Workers Volume 1, the perfect training blueprint tailored for the contemporary remote professional. This program harmoniously combines the raw power of kettlebell and dumbbell workouts with the fluidity of calisthenics, offering a balanced fitness regime over four rigorous days.

Kickstart your week with Monday's home-centric sessions, weaving kettlebell routines with parallette-based calisthenics like the potent chest press-push-up combo. By Tuesday, you're diving into dynamic gym-based strength training, juxtaposing dumbbell presses with bodyweight tricep push-ups. Thursdays are dedicated to mastering calisthenics from the comfort of home, harnessing parallettes for moves that range from skull crushers to mountain climbers. The crescendo is Friday's gym escapade, cheekily dubbed "Kettlebell Hell", where multifaceted kettlebell drills converge with core-challenging exercises.

Each workout is designed to push boundaries, culminating in impactful finishers - be it the adrenaline-packed Navy SEAL burpees or the tranquil stretches. Embrace this holistic journey designed to chisel strength, boost endurance, and enhance flexibility.

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Comprehensive Full-Body Training
This programme integrates a mix of kettlebell, dumbbell, and bodyweight exercises, ensuring every major muscle group is targeted. From chest and back to legs and core, participants will experience a holistic strengthening of the entire body.
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Versatility in Training Environments
With sessions designed for both home and gym environments, the programme offers flexibility to trainees. Whether you're limited to working out at home or prefer the amenities of a gym, this regimen caters to all scenarios, ensuring consistent progress.
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Improved Functional Fitness
By incorporating compound and multi-joint exercises, the programme not only builds muscle but also enhances functional fitness. Trainees will find day-to-day tasks easier and will be better prepared for real-world physical challenges.
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Enhanced Core Strength and Stability
With exercises like the renegade rows, parallette movements, and kettlebell cleans, there's a significant emphasis on core engagement. This leads to a stronger, more stable core, which is essential for overall fitness and injury prevention.
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Progressive Endurance Training
The inclusion of dynamic finishers, like Navy SEAL burpees and kettlebell complexes, ensures that cardiovascular health isn't overlooked. These high-intensity segments boost heart rate, improving endurance and promoting better cardiac health.
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 4 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 no more. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Kettlebells: Various weights are essential, especially for exerc // Dumbbells: Utilized for diverse movements such as bench presses // Parallettes: These are crucial for exercises like push-ups, dips // Bench or Elevated Platform: This is necessary for exercises like // Sandbag: Used for exercises like cleans, it offers a different t
Recommended
Weighted Vest: Adds resistance to bodyweight exercises, increasi // ERG or Cardio Machine: Ideal for finishers to boost cardiovascul
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Crush Grip Kettlebell Floor Press

5 x 10 @ 70.55 kg

B

Parallette Push_ups

3 x MAX

C

Incline Kettlebell Press

3 x 8 @ 52.91 kg

D

KB Single Centre Overhead Press

3 x 8 @ 44.09 kg

E

Gorilla Row

5 x 5 @ 70.55 kg

F

Bodyweight Row

5 x 10

G

Kettlebell Bicep Curl

3 x MAX @ 52.91 kg

H

Goblet Squat

5 x 5 @ 70.55 kg

I

KB swings

4 x 25 @ 70.55 kg

J

Navy SEAL Burpees

1 x 100

Monday
Week 1 Day 2

A

DB Bench Press

5 x 5 @ 61.73 kg

B

Close Grip Push-Up

3 x MAX

C

Incline DB Bench Press

3 x 8 @ 44.09 kg

D

DB Arnold Press

3 x 8 @ 35.27 kg

E

Chest-Supported DB Row

5 x 5 @ 66.14 kg

F

Skull Crusher Push Ups

3 x 10

G

3 Way Bicep Curl

3 x MAX @ 22.05 kg

H

Bulgarian Split Squat

3 x 10 @ 35.27 kg

I

Single Leg Bodyweight Romanian Deadlift

3 x 10

J

Cardio

10 x 00:30 @ 30

Wednesday
Week 1 Day 4

Circuit

A

Do 10 rounds of the following circuit, set a timer for 45 minutes if you're tight on time. Parallette Push-Ups 10 reps Parallette Dips 10 reps Parallette Jump Throughs 10 reps Parallette Skull Crushers 10 reps Parallette Mountain Climbers 30 reps Bodyweight Squat 10 reps Bulgarian Split Squat 10 reps each side S/Leg Rom. Deadlifts 10 reps each side Hip Dips 30 seconds Wear a weighted vest if you like to live on the wild side.

B

Sandbag Floor To Shoulder Alternate Sides

5 x 5 @ 44.09 kg

Thursday
Week 1 Day 5

A1

Floor Kettlebell Press

5 x 8 @ 52.91 kg

A2

1-Arm KB Row

5 x 8 @ 52.91 kg

B1

1-Arm KB overhead press

5 x 10 @ 16 lb

B2

Kettlebell Renegade Row

5 x 10 @ 35.27 kg

C

Circuit

D

Kettlebell Complex Overview Duration: 20 minutes Rest Interval: 30 seconds Kettlebell Weight: 20kg (Adjust based on individual capacity) Repetitions: 2 per exercise Exercises: Dual Clean: Starting with the kettlebells on the floor in front of you, powerfully extend through the hips and knees to pull the kettlebells up, catching them in the "racked" position at shoulder height. This move primes the body and sets the tone for the following exercises. Dual High-Pull: From the racked position, extend the arms while thrusting the hips forward and pulling the kettlebells upward, leading with the elbows. This move targets the upper back, shoulders, and arms. Dual Swing: Drive the kettlebells back between your legs by hinging at the hips, then use hip power to swing them forward to chest height. A cornerstone of kettlebell training, this exercise emphasizes the posterior chain. Dual Squat: Holding the kettlebells in the racked position at shoulder height, perform a deep squat, ensuring proper form and depth. This compound movement engages the quads, hamstrings, and glutes. Press Up on KBs: Place the kettlebells on the ground and grip the handles, positioning yourself in a plank. Perform a press-up, challenging your stability and engaging the chest, triceps, and core. Summary: This kettlebell complex is a comprehensive, full-body workout designed to challenge both strength and endurance. In a continuous 20-minute cycle, you'll transition between exercises, working multiple muscle groups and boosting cardiovascular fitness. The combination of dual kettlebell moves with a bodyweight press-up ensures diverse engagement and keeps intensity high. Remember, form is paramount. Take the rest intervals to recover, ensuring you maintain proper technique throughout. Prepare to sweat, push your limits, and reap the benefits!

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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Elevate Your Fitness Journey

Break free from generic workouts. Our programme, a fusion of kettlebells, dumbbells, and calisthenics, promises functional strength and genuine growth. Train at home or the gym, and embrace challenges that refine your fitness. Join us on TrainHeroic and el

Get Digital Nomad Volume 1
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FAQs
What is the main focus of this programme?
This programme is a unique blend of kettlebell, dumbbell, and calisthenics exercises, aimed at providing a comprehensive full-body workout. It prioritizes functional strength, agility, and holistic fitness development.
Do I need to have prior experience with kettlebells or calisthenics?
While the programme can accommodate various fitness levels, basic familiarity with kettlebell and calisthenics movements will be beneficial. However, always prioritize form and start with manageable weights to ensure safety.
Can I follow this programme at home?
Yes! The programme includes sessions designed specifically for home workouts. Ensure you have the necessary equipment, like kettlebells, dumbbells, and parallettes, to get the most out of the home sessions.
How long is each workout session?
Each session's duration varies, but with warm-up, the main workout, and cool-down, expect to spend around 45 minutes to an hour for each workout.
What if I don't have all the recommended equipment?
While having all the equipment maximizes the programme's benefits, alternatives can be sought for certain exercises. For instance, if you lack parallettes, traditional push-ups can be a substitute. Be creative and adapt as needed!
How is this programme different from other fitness regimens?
Our hybrid programme stands out by merging the power and strength training of kettlebells and dumbbells with the flexibility and balance of calisthenics, ensuring a balanced and dynamic fitness approach.
Can I combine this programme with other training routines?
Given the comprehensive nature of this programme, it's best to follow it as designed for optimal results. If you wish to integrate other routines, ensure they complement rather than conflict with the recovery and intensity of this regimen.
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 1