Cinder Block: Training by Jake Ray in TrainHeroic

Truck Shop Strength & Speed

General Fitness
Coach
Jake Ray

NO 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.  

Features
3 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
Cinder Block Gloves (optional)
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

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

Tuesday
Week 1 Day 3

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

Thursday
Week 1 Day 5

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

Cinder Block