New

Bodyweight Blast Program

FAST Performance

General Fitness
Coach
Joel Raether CSCS*D RSCC*D

Bodyweight Blast is a program that was designed to get maximum impact with minimal equipment. This program will include upper body, lower body, core exercises and also include some power training and conditioning. This is a tremendous program that can be done when you want to get in a great workout but don't have the space, time or ability to get to a standard gym setting. Most of this program can be done with very little space and is a perfect fit for those trying to stay in shape, get in shape or simply strapped for time in a busy world.

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Get in Shape, Stay In Shape
Upper body strength, Lower body strength, endurance, core training, power and conditioning all wrapped into an easy to execute program.
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Hate Going to The Gym?
This program will help you get stronger, improve core strength, enhance your conditioning and give you a full body workout without having to go to a standard gym. Our creative bodyweight program offers a ton of exercise variation and challenges that still keep this program fresh and challenging without needing any equipment.
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 core 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. Your coaches and team will push you harder and keep you going longer with this easy to use platform.
Equipment
Required
bodyweight
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Squat Jump-BW

6 x 3

B

6 Inch Hold

2 x 30

C

Deadlift Sumo

4 x 5

D

Aquaman Holds

2 x 30

E

Push Up Crocodile

3 x 10

F

Crunch

2 x 25

G

Rear Foot Elevated Split Squat

3 x 30

H

Bicycle Crunch

2 x 25

I

Pull Up

3 x 30

J

Partner-Resisted Leg Curl

3 x 30

K

Monday
Week 1 Day 2

A

Combo Team Dynamic Warm Up

B

PNF Stretch

C1

Burpee

2 x MAX @ 60

C2

Squat Jumps

2 x 10

C3

Tuck Jumps

2 x 10

C4

Split Squat Jumps

2 x 10

D

Sprint

1 x 6 @ 15

E

5 Cone-Tri Shuffle

1 x 2

F

5 Cone - 360

1 x 2

G

300's

1 x 3

Tuesday
Week 1 Day 3

A

Air Squat

3, 3, 3, 3, 3, MAX

B

Dead Bug

2 x 12

C

DB Military Press

4 x 10

D

Back Extension w/ ball

2 x 12

E

Split Squat Jumps

3 x 10

F

Jack Knife

2 x 12

G

Lunges (Walking)

3 x 30

H

Crunch Oblique

2 x 25

I

Pullover

3 x 30

J

Hip Thrust - Bodyweight

3 x 30

Wednesday
Week 1 Day 2

A

Combo Team Dynamic Warm Up

B

PNF Stretch

C1

Broad Jump

2 x 10

C2

Lateral Hurdle Jump

2 x 10

C3

Alternate Bounding for Height

2 x 10

C4

Speed Skaters

2 x 10

D

Sprint

1 x 6 @ 20

E

4-Corner

1 x 2

F

5 Cone - Attack & Retreat

1 x 2

G

100yd Sprint Ladder

1 x 1

Thursday
Week 1 Day 5

A

Push Up

3, 3, 3, 3, 3, MAX

B

Flutter Kicks

2 x 30

C

Broad Jump

4 x 5

D

Scorpion

2 x 12

E

Step-Ups

3 x 10

F

Knees To Chest

2 x 25

G

Lateral Lunge

3 x 30

H

Heel Taps

2 x 12

I

Bent Over Row

3 x 30

J

Good Morning

3 x 30

Coach
coach-avatar Joel Raether CSCS*D RSCC*D

Raether is a 20 year veteran strength coach who has trained Olympians, NCAA Champions, World Champions, Super Bowl Champs, NLL Champs and League MVP's. He has trained 1000's of high school, collegiate and professional athletes and written or contributed to more than 5 books in publication. As an international presenter, Raether is an expert in the field of sports performance and coaching.

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No Excuses!

Don't let time or equipment stop you from hitting your goals! The Bodyweight Blast program is the perfect fit to get in shape, stay in shape and crush your fitness goals.

Get Bodyweight Blast Program
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FAQs
Do I need Any Equipment?
No! This program is designed to be done with weight weight only
Bodyweight Blast Program