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Starter Training

Fast Metabolic Moves

General Fitness, Strength & Conditioning, Functional Fitness
Coach
Sergio Oyharcabal

4 week foundation trainning with 3 workouts per week for beginners in gym.

You'll find a structured full body trainning method, that works your mobility, strength and fitness on every session, based on bodyweight training, compound movements with dumbbells and machine conditioning finishers.

$30
Get Starter Training
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Easiest way to train by yourself
Just pick your phone and open Train Heroic, follow the instructions of the workout and do your best on every session.
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Develop the basics
Start at your own level, working on your mobility, your technique and fitness, avoiding injury
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Prepare for everything
Foundation training that gives you some basic requeriments for every activity you wanna do
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
3 days of mobility, skill, strength, and conditioning for beginner athletes
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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. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Treadmill // Rower // Box // Bench // Plate // Powerband
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Sample Week
Week 1 of 4-week program
Sunday
Full Body 1

A1

Thoracic Extension on Foam Roller

2 x 6

A2

Deep Squat Thoracic Rotations

2 x 8

A3

Single Arm Downward Dog Plank Reach

2 x 8

B1

Half-Kneeling Med Ball Chop

2 x 6

B2

Med Ball Slam

2 x 8

C1

Goblet Squat

4 x 15 @ 6

C2

Chest-Supported DB Row

4 x 15 @ 6

D1

Push-Up

3 x 15 @ 6

D2

Glute Bridge

3 x 20

D3

Plank

3 x 30

E

Treadmill Work

100, 50, 100, 50, 100, 50, 100, 50, 100, 50 @ 7, 3, 7, 3, 7, 3, 7, 3, 7, 3

Tuesday
Full Body 2

A1

Inchworms

2 x 6

A2

Lunge to Thoracic Rotation

2 x 10

A3

Cobra to Downward Dog

2 x 12

B1

Wall Drive

2 x 16

B2

Single Leg Wall Drive

2 x 8

B3

A-Skip

2 x 20

C1

DB Deadlift

4 x 15 @ 6

C2

DB Bench Press

4 x 15 @ 6

D1

Split Squat DB

3 x 10 @ 6

D2

TRX Row

3 x 15

D3

Plate Halo

3 x 8 @ 6

E

Bike

2:00, 0:45, 2:00, 0:45, 2:00, 0:45, 2:00, 0:45 @ 7, 4, 7, 4, 7, 4, 7, 4

Thursday
Full Body 3

A1

WORLD'S GREATEST STRETCH

2 x 6

A2

Cossack Squat

2 x 6

A3

Under Switch to Crab Reach

2 x 5

B1

Low Pogo + High Pogo

2 x 10

B2

Box Jump

2 x 6

B3

Bike

2 x 0:30 @ 9

C1

DB Reverse Lunge

4 x 10

C2

Seated DB Press

4 x 15

D1

DB Curl to Press

3 x 10

D2

Shoulder Flys

3 x 8

D3

Band Rotations

3 x 8

Conditioning

E

2km Row

Perform a 2k Row in sets of 500 meters, rest 30 seconds between sets

Coach
More from Fast Metabolic Moves
coach-avatar Sergio Oyharcabal

Physiotherapist working on Health & Performance, ex rugby player and lover of field sports and strenght trainning

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Move better, be better

Focusing in the ability to move under load and your fitness level will allow you to improve in each activity you want do, so start being the best version of yourself.

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FAQs
How much time will take me to finnish the session?
Every session is planned to take 60 to 75 minutes
Have this program some heavy weight trainning?
No, this program is think to begginers with 0 to low experience in weight trainning or someone who has been injured and thinking to start trainning
How is the session composed?
Every session starts with mobility work, then prep excercise like med ball or skills, then dumbbell based strenght training and some machine conditioning finishers.

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