Truck Shop Strength & Speed
General FitnessNO GYM? NO EQUIPMENT? NO PROBLEM!
The Truck Shop's CINDER BLOCK program is an at-home general fitness workout program designed for those of us without access to a gym or equipment. All you need to do is head to your local hardware store and buy a pair of cinder blocks (and probably some work gloves) and you're ready to get to work!
Every day is a full-body workout and different from the last. The workouts consist of strength exercises, cardio, and complexes/circuits to tax the metabolic system. Most importantly, almost every exercise has a "scale" in the description to give variations for novice, intermediate, and advanced options of performance. Due to this scaling system, this program is suited for all levels of experience.
NOTE: Cinder blocks come in a variety of weights, ranging from approximately 15-60 pounds. Choose block weight(s) that reflect your lifting experience.
Features3 sessions per week
Must use TrainHeroic app to view and log training
Program Training
A1
Heroic Warm-up
For Completion
A2
Dead Bug
1 x 10
B
Cinder Block Squat Clean Thruster
4 x 8
C1
Push-Up
3 x 10
C2
Cinder Block Bent Over Row
3 x 10
D1
Cinder Block Step-Up
3 x 10
D2
Cinder Block Calf Raise
3 x 15
E1
Mountain Climber
10, 8, 6, 4, 2
E2
Air Squat
10, 8, 6, 4, 2
E3
Push-Up
10, 8, 6, 4, 2
E4
Sit-up
10, 8, 6, 4, 2
A
Heroic Warm-up
For Completion
B1
Sumo Squat
5 x 25
B2
Cinder Block Single Leg RDL
3 x 10
C1
Walking Lunges
3 x 10
C2
Cinder Block Swings
3 x 10
D1
Cinder Block Front Raise
3 x 10
D2
Cinder Block Hammer Curl
3 x 10
D3
Cinder Block Overhead Tricep Extension
3 x 10
E1
Push-Up
1 x 90
E2
Cinder Block Goblet Squat
1 x 90
E3
Sit-up
1 x 90
E4
Athletic Burpee
1 x 90
A
Heroic Warm-up
For Completion
B
Cinder Block Overhead Squat
5 x 10
C1
DB Farmer's Walk
4 x 1:00
C2
Cinder Block Shrugs
4 x 12
D1
Bench Dips
3 x MAX
D2
Cinder Block Hammer Curl
3 x MAX
D3
Lateral Step-Up
3 x 8
E
Run
4 x 800
