Home Bodies

Sari Nova Strength and Fitness

Women's Training, Bodybuilding, Weightlifting
Coach
Sari Terranova

Most home fitness routines lack the grit, intensity, & progression you need to make gains. They are pieced together based on what you feel like doing that day, rather than thoughtfully designed with a goal in mind. Whether you need the flexibility of working out at home for any number of reasons, or have "gym anxiety" & want to learn the basics & make gains in privacy, I have the plans for where you're at!

I design my programs according to the principles of mastering & repeating the fundamentals and growing in strength & power via progressive overload. You will not spend your precious time trying to learn a dozen trendy new "influencer" exercises each session; you will progress in essential compound movements (Squat, Press, Hinge, Thrust, Row, Carry) & accessory movements. Your reps and weights change week to week, & your programming will progress each month if you purchase additional programming.

Each week provides three workouts: Push (Chest/Shoulders), Pull (Arms/Back), and Leg Day. There may be days when you can only complete the warm-up & the first set ... or maybe you are an absolute beast and complete every workout in its entirety twice and work out six days a week!

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Short on Time and Equipment?
As an independent, 45-year-old mother of two middle- schoolers, with multiple careers, I know the value & pressure of time! You have the flexibility of completing your work outs in the pockets of time you create in the privacy of your home. I take the guesswork out so the plan is ALWAYS there. I'll also show you how to use minimal equipment in ways you never knew you could to make maximal gains.
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Bonus Rounds: Optional Core Crush
Each workout ends with an optional AMRAP (As Many Rounds As Possible) if you want to torch that core.
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Full Body Strength
While each day has a primary muscle group focus, they all contain compound movements that will result in a strong, balanced, aesthetic physique.
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Have the Mirror All To Yourself :)
All kidding aside, a lot of people are uncomfortable at the gym because they feel like everyone is looking at them. They are afraid to try new movements and make mistakes. At home, you are your only critic, but also your best cheerleader! Be empowered by the progress you are making and bring that mental and physical strength with you everywhere you go!
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Set Goals & Crush PRs
New HomeBodies programs will launch periodically in a progressive long-term program so that after you crush Month 1, you can continue to set new goals and demolish them.
Features
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Access to Coach Sari
Access to Coach Sari Coach Sari will hold you accountable and provide the feedback you need to grow. Have questions or need modifications? Just ask!
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Programming 3 days per week
Every workout has an option warm-up, 3 strength rounds, & an optional core round that’s accessible and challenging for athletes of any level
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
You'll have access to Coach Sari's expertise & years of training experience with programs designed according to research-based training methods.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Coach Sari will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Light, Medium, & Heavy Dumbbells // Long and short loop resistance bands
Recommended
Bench // Kettlebell
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Sample Week
Week 1 of 4-week program
Sunday
HomeBodies Week 1 Day 1 Push Day 2022

A1

Close Grip Push-Up

A2

Band Pull-Apart

2 x 15

A3

Seated External Shoulder Rotation

2 x 20

A4

Band Lateral Raises

2 x 20

B

DB Bench Press

4 x 10

C1

DB Lateral Raise

4 x 8

C2

DB Chest Fly

4 x 10

C3

Seated Dumbbell Press

4 x 10

C4

Cross Body Chest Raise

4 x 16

D1

DB Car Drivers

3 x 30

D2

Standing Arnold Press

3 x 8

D3

Alternating DB Front Raises

3 x 16

Optional BONUS CORE CRUSH

E

HomeBodies Push Day Finisher Circuit

AMRAP (As Many Rounds As Possible) Side Plank Press-Outs (light 2-5lb DBs) x 15 sec per side Up Downs x 20 sec Reverse Crunch with Hip Lift max reps

Monday
HomeBodies Week 1 Day 2 Legs 2022

A1

Miniband Lateral To Kickback

2 x 20

A2

Monster Walks

2 x 20

A3

Air Squat

2 x 10

A4

Banded Clams

2 x 20

B

Heel Elevated Goblet Squat

4 x 10

C1

Shoulder Supported Dumbbell Hip Thrust

4 x 8

C2

DB Romanian Deadlift

4 x 8

C3

Goblet Bulgarian Split Squats

4 x 16

C4

Lying Ham Curl

4 x 10

D1

Step Ups

3 x 12

D2

Squat to Calf Raise

3 x 10

D3

Shoulder Supported Single Leg Glute Thrust

3 x 16

Optional Leg Day Finisher Circuit 

E

HomeBodies Leg Day Finisher Circuit

AMRAP Mini Band Kickouts 30 sec KB/DB Swings 30 sec Mini Band Plank Jacks 30 sec

Tuesday
HomeBodies Week 1 Day 3 Pull 2022

A1

Decline Pushup

A2

Banded Hammer Curls

2 x 10

A3

Band Pull-Apart

2 x 15

A4

DB Around the Worlds

2 x 8

B

Single Arm DB Row

4 x 20

C1

Bent Over Rear Delt Fly

4 x 10

C2

DB Pull-Over

4 x 10

C3

Tricep Kickbacks

4 x 20

C4

DB Bicep Curls

4 x 10

D1

DB Renegade Row

D2

Alternating DB Hammer Curl

3 x 16

D3

DB Overhead Tricep Extension

3 x 10

Optional Core Finisher Circuit 

E

HomeBodies Pull Day Finisher Circuit

AMRAP Overhead hold with flutter kicks x 30 sec Superman Press-Outs (Can hold light DBs) x 10 Side plank Dips

Coach
coach-avatar Sari Terranova

Sari Terranova is a NASM CPT, NASM Certified Nutrition Coach, NESTA Certified Kettlebell Coach & M.Ed. with 20 years of classroom experience. As an independent working mother of two, she can help you find the time to continue to kick ass no matter how busy your schedule is, with customizable programs never lacking in intensity. She's here to show you that you can be strong & powerful at any age.

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Best Time To Start Was Yesterday. So Start Today!

Where will you be in 4 weeks? Heading into the fall ready to crush Month 2 of HomeBodies with your newfound strength and confidence, or still scrolling? I think you should crush it, personally :)

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