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4-Week Challenge

MAXPERFORMANCE

Functional Fitness, Strength & Conditioning
Coach
Myles Robinson

Kickstart your fitness journey with the MAXPERFORMANCE 4-Week Challenge! This is a beginner-level program designed to build foundational strength, improve cardiovascular fitness, and boost overall wellness. With guided videos, detailed cues, and the ability to track your progress, the 4-Week Challenge is here to provide you with the first step into creating the healthiest version of yourself. Let's get to work!

$30
Get 4-Week Challenge
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Suitable For All Levels
This program is built on a strength and conditioning philosophy. Outside of getting stronger, the 4-week challenge is designed to improved cardiovascular endurance, mobility/flexibility, balance/single-limb stability, and core strength/endurance/power.
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Push Yourself Beyond Your Comfort Zone
Everyone faces mental barriers when we first start out, within the program there are notes of motivation to help you get through those barriers to help you realign and focus on why you started.
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Learning As You Go
Through a strength and conditioning structure, each drill is set with a video and cue to allow to you understand how a movement is performed properly, and most importantly, safely.
Features
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Programming 3 days per week
Daily strength, conditioning, and skill 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 coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Kettlebells // Machines // TRX Ropes // Resistance Bands
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A1

Deep Squat

1 x 8 @ 0:25

A2

Seated Single-Leg Hamstring Stretch

1 x 8

A3

Frankenstein Walks

1 x 12

A4

Standing Chest Opener

1 x 10

Conditioning

B

Maxperforamnce Beginner Circuit

Repeat this circuit for 3 Rounds 1-minute Jog in Place 10 Push-Ups 20 Supermans 10 Glute Bridge 20 Squats 30-second Plank 30-second (On each side) Bent Knee Side Plank 30 Deadbugs 30-second Flutter Kicks 30-second Jumping Jacks 30-second Squat Jumps

Tuesday
Week 1 Day 3

A1

Deep Squat

1 x 8 @ 0:25

A2

Seated Single-Leg Hamstring Stretch

1 x 8

A3

Frankenstein Walks

1 x 12

A4

Standing Chest Opener

1 x 10

Conditioning

B

Maxperforamnce Beginner Circuit

Repeat this circuit for 3 Rounds 1-minute Jog in Place 10 Push-Ups 20 Supermans 10 Glute Bridge 20 Squats 30-second Plank 30-second (On each side) Bent Knee Side Plank 30 Deadbugs 30-second Flutter Kicks 30-second Jumping Jacks 30-second Squat Jumps

Thursday
Week 1 Day 5

A1

Deep Squat

1 x 8 @ 0:25

A2

Seated Single-Leg Hamstring Stretch

1 x 8

A3

Frankenstein Walks

1 x 12

A4

Standing Chest Opener

1 x 10

Conditioning

B

Maxperforamnce Beginner Circuit

Repeat this circuit for 3 Rounds 1-minute Jog in Place 10 Push-Ups 20 Supermans 10 Glute Bridge 20 Squats 30-second Plank 30-second (On each side) Bent Knee Side Plank 30 Deadbugs 30-second Flutter Kicks 30-second Jumping Jacks 30-second Squat Jumps

Coach
More from MAXPERFORMANCE
coach-avatar Myles Robinson

Myles is a 3-year NASM-Certified Personal Trainer and a First-Year Certified Strength and Conditioning coach. As a 5- year multi-sport coach, he specializes in athletic-based movements, Olympic-level lifting, and functional movement training and rehabilitation so clients can utilize and develop their bodies to achieve their goals and performance levels.

FAQs
Who is the program designed for?
The 4-Week Challenge is a beginner level program designed to teach those who are unfamiliar with structured exercise.
Do I need access to a gym?
Because the program builds to where you may need various types of equipment, if you do not have it at home then you will need access to your local gym.
What does this program consist of?
The program is set up to start with bodyweight circuits and progressively build into weighted drills as you learn how to master movement patterns: Push, Pull, Hinge, Squat, and Carry.
The Proof
verified-athlete-avatar Annabella S.

Collegiate Soccer Athlete

Verified Athlete

"I’ve really enjoyed training and working with Myles in and out my multi-sport seasons. He has pushed me to become a stronger, faster and more mobile athlete. He incorporated my collegiate lifts into our conditioning sessions to make sure I am in the best shape going into the season."

verified-athlete-avatar Scott O.

1:1 Weight Loss and Muscle Gain

Verified Athlete

"I worked with Myles for the last year now, and after visiting family and old friends, I have had compliments nonstop on how much weight I’ve lost and how much muscle I’ve put on. I'm proud of the progress I’ve made and I have Myles to thank, this guys cares about all aspects of his clients!"

verified-athlete-avatar Muriel R.

1:1 Weight loss and Mobility

Verified Athlete

"I'm down 38lbs, my blood pressure is down, and my mobility in my knees and ankles have improved x10. I’ve been complimented by friends, family and doctors! Myles has helped me in more ways than I could’ve thought."

verified-athlete-avatar Colby H.

Collegiate Track and Field Sprinter

Verified Athlete

"Realizing my potential, Myles pushed me harder than ever, to become the national qualifying, and state-placing athlete I am today. He took me from being an okay runner to having a top 50 400m time in the nation in indoor track, and an athlete that qualified in 3 events at the national level."

4-Week Challenge
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