Beginner Bodyweight

Atomic Athlete

Strength & Conditioning, Tactical / Military, Functional Fitness, Functional Training, General Fitness

Coaches

Jake Saenz and Tod Moore

Three days per week. Thirty to forty-five minutes per session. Anywhere, anytime.

At Atomic Athlete, we’ve trained thousands of athletes over the past 15 years, and we know you don’t need a warehouse full of equipment to get effective training.

What you need is smart programming, consistency, and a willingness to work. That’s exactly what this program delivers.

This program is designed for anyone who wants results but doesn’t have hours to waste. It’s for travelers who can’t count on a gym, parents fitting training in between the chaos of real life, and anyone tired of going through the motions with routines that don’t work.

Three days a week. Less than an hour. Zero excuses.

$35

Get Beginner Bodyweight

No Equipment Needed

What? Really? No equipment? That's right, unless you refer to the meat wrapped around your bones as "equipment."

Exercise Videos

Each exercise has an instructional video to ensure you're doing the movements safely and correctly.

Progress tracked with an APP

Keep track of your performance over time with our state of the art app.

Flexible Schedule and Locations

Train when your schedule allows and at any location. Parks, playgrounds, or the beach can be YOUR gym.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 3 days per week

Bodyweight specific routines that are short, simple, and effective.

Exercise Video Guidance

Instructional videos to guide you through the session.

Delivered through our APP

Track your progress and consistency better with modern tech!

Equipment

Required

Your Body

Recommended

Bench or Step Up Box // Loaded Backpack // Pull Up Bar

Sample Week

Week 1 of 4-week program

Sunday

BBW - Week 1

Warm Up

3 Rounds 60 sec. SMOC 8x Squat 8x Push-ups 8x Hydrants e/s

Rick Sanchez

5 x 10

Poor Man's Leg Curls

5 x 6

1 1/4 Push up

Pull Ups

Resilience / Core

3 rounds 20 sec. Founder 20 sec. Glute Leg Lift e/s 10x Atomic Abs

Tuesday

BBW - Week 1

Warm Up

3 Rounds 200m Run at easy pace 6x Mountain Climbers each side 6x T-Push-up 6x Hip Car each side

Work Capacity

Countdown effort at hard pace 8-7-6-5-4-3-2-1 of each exercise -Burpee -Squat Jump -Shuttle Run Hit each for 8x then each for 7x etc etc

Resilience

3 rounds 20 sec. Couch Stretch each side 20 sec. Shoulder Thread each side

Thursday

BBW - Week 1

Aerobic Capacity

30 min at Easy Pace 400m Run or 3 min. Single Mode of Choice (SMOC) 5x Squat Lunge Lunge 5x Bodyweight Get-up 15m Bear Crawl

Core

3 rounds 20 sec. Toe Touch 20 sec. Toes to Sky 20 sec. Bicycle Crunch 20 sec. Rest

Coaches

More from Atomic Athlete

Jake Saenz

Coach Jake Saenz is the Founder and Director of Atomic Athlete. He's been coaching professionally for over 15 years and has travelled the country instructing various military organizations in exercise science and mission specific programming. Jake is US Army Veteran where he served as a team leader in the 75th Ranger Regiment.

Tod Moore

Co-founder and Operations manager Tod Moore has been with Atomic Athlete since 2010. He's been professionally coaching athletes of all disciplines both at our Austin locations. Coach Moore also runs our yoga and resilience programs with a focus on longevity.

Investing in your fitness

Leave the heavy lifting to us. Get safe and effective strength and conditioning programming delivered right to your phone.

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FAQs

Is Atomic Athlete Crossfit?

No, and although our brick and mortar gyms resemble a traditional CF box, our training methodology couldn't be more different.

I see there are some "recommended" equipment items - are these needed?

No, but they're pretty easy to find and add some great value to the training!

How long do I have access to this program?

Forever!

The Proof

Joseph Long

Software Engineer

Verified Athlete

""The programming is next level and it’s monitored by a great group of coaches with a passion for fitness and helping you reach your goals. It’s not your typical CrossFit gym so you won’t be kipping pull-ups or doing complex lifts and breakneck speeds where you’re asking for an injury.""

Alex Chiapetta

Air Force TACP

Verified Athlete

"After moving to CO I used their online programming and their military on-ramp programming before I enlisted. My years of training with Atomic’s programing and coaching got me through a 2 year long Special Warfare pipeline without any injuries.Worth checking out, you won’t be disappointed!""

Koji Bamba

BJJ Black Belt

Verified Athlete

""After moving to Austin five years ago, I noticed a particular breed of athlete at the academy that would give me fits, even though I had an advantage both in technique and experience. I came to find out all of them trained at Atomic Athlete.""