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Home Body/ BW Program

Get Fit with Francy

Coach
Francy

No gym membership? No equipment? NO PROBLEM! This set of exercises are intended to be done at your own pace in the comfort of your own home! From beginner to advanced athlete and everyone in between will get in a great burn with this program. This program offers a full range of exercises targeting every muscle group!

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Convenient and Accessible
-Work out anytime, any where -Cost effective Fitness, No gym membership, no equipment required -Adaptable workout, move at your own pace, on your own time -Full Body Conditioning -Improved Mental health
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 3 days per week
15 at-home workouts to deliver great results in minimal time
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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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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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
Recommended
Dumbbells ** NOT REQUIRED
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A1

Spiderman Push-up

3 x 10

A2

Squat Jump

3 x 20

A3

Mountain Climber

3 x 40

A4

Plyo Lunge

3 x 20

B1

Bulgarian Split Squat

5 x 12

B2

Air Squat

5 x 20

B3

Inchworm

5 x 12

Monday
Week 1 Day 2

A1

Arm Circles

3 x 40

A2

Air Shoulder press

3 x 20

A3

Inchworm Shoulder Tap

3 x 10

A4

Push-Up

3 x 10

B1

Reverse Lunges

4 x 40

B2

Air Squat

4 x 30

B3

KB single leg RDL

4 x 10

B4

Wall Sit

4 x 1:00

C1

Dead Bug

3 x 20

C2

Double Crunch

3 x 20

C3

Alternating V- ups

3 x 20

C4

Heel Taps

3 x 40

Tuesday
Week 1 Day 3

A1

Burpee

5 x 12

A2

Plank

5 x 1:00

A3

Mountain Climber

5 x 40

A4

180 Squat Jump

5 x 20

A5

Plyo Lunge

5 x 20

A6

Pull-Up

5 x 10

Wednesday
Week 1 Day 4

A1

Shoulder Taps

5 x 20

A2

Sprawler

5 x 12

A3

Squat to standing side crunch

5 x 20

A4

Forward Walking Lunges

5 x 20

A5

Lateral Lunge

5 x 12

Coach
coach-avatar Francy

Certified Personal Trainer and Corrective Exercise Specialist

Home Body/ BW Program