At Home Body Weight Program

One Moore Rep Fitness

General Fitness

Coach

James Moore

4 weeks of full body workouts that progress over time.

$20

Get At Home Body Weight Program

Full body training

Each day focuses on hitting the largest muscle groups in the body so nothing gets left behind

User friendly

Each movement has a video that describes the movement in detail so you know exactly what youre doing

Tracking

With this program and the app you can track exactly what youre doing and how youre improving week to week

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

Daily strength, conditioning, and skill training that’s 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. Your coaches and team will push you harder, know you better, and keep you going longer, all on the app.

Equipment

Required

No equipment needed

Sample Week

Week 1 of 4-week program

Sunday

Week 1 Day 1

BWP-pushup

3 x 30

BWP-prone swimmer

3 x 30

BWP-air squat

3 x 30

BWP-plank to toe tap

3 x 30

BWP-single leg RDL

3 x 30

BWP-prone T hold

3 x 30

BWP-seesaw lunge

3 x 30

BWP-pushup hold

3 x 30

BWP-side plank

3 x 30

Monday

Week 1 Day 2

BWP-knee hug

3 x 20

BWP-quad stretch to reach

3 x 20

BWP-alternating lateral lunge

3 x 20

BWP-power skips

3 x 20

BWP-high knees

3 x 20

BWP-butt kicks

3 x 20

BWP-falling start

6 x 10

BWP-plank to start

6 x 10

BWP-side shuffle to sprint

6 x 10

BWP-pushup hold

3 x 30

BWP-prone Y hold

3 x 30

BWP-squat hold

3 x 30

BWP-plank

3 x 30

BWP-single leg glute bridge hold

3 x 30

BWP-suitcase dead bug

3 x 30

BWP-oblique heel tap

3 x 30

BWP-hollow hold

3 x 30

BWP-scissor kicks

3 x 30

BWP-flutter kicks

3 x 30

Wednesday

Week 1 Day 4

BWP-lunge to sprinters pose

3 x 30

BWP-bear crawl

3 x 30

BWP-drop in lunge

3 x 30

BWP-cobra hold

3 x 30

BWP-pushup to reach

3 x 30

BWP-v sit

3 x 30

BWP-walking lunges

3 x 30

BWP-plank walkouts

3 x 30

BWP-lateral bear crawl

3 x 30

BWP-prone knee drive

3 x 30

BWP-hollow roll

3 x 30

BWP-bicycles

3 x 30

Thursday

Week 1 Day 5

BWP-walking lunges

3 x 30

BWP-pushup

3 x 30

BWP-prone T hold

3 x 30

BWP-narrow stance squat

3 x 30

BWP-close grip pushup hold

3 x 30

BWP-plank walkouts

3 x 30

BWP-lateral bound

3 x 30

BWP-mountain climbers

3 x 30

BWP-table top shoulder extension

3 x 30

BWP-suitcase dead bug

3 x 30

BWP-dead bug

3 x 30

BWP-leg raise

3 x 30

Coach

More from One Moore Rep Fitness

James Moore

10 years in personal and group training, James wants to help you get fit and educate you on how to do it

Where to start

Start here, start now. Fitness can be intimidating and convoluted. I like to keep it simple and effective. This program is your first step to getting to a stronger, happier, healthier self.

Get At Home Body Weight Program

FAQs

Do I need a gym or equipment?

NO! All you need is yourself and some space

How often should I workout?

This program is 4 days a week allowing for 3 days a week to rest. If you need longer rest times you can take them. The best part is that when youre done you can start it again and continue to get better

The Proof