Heroic Industries: Live Heroic
General Fitness, First Responders4 Week Progressive Strength/Conditioning Program
3 Days Main Strength + Accessory Circuit
2 Days Aerobic Base Conditioning
All work is designed to be completed in a garage gym setting with minimal equipment needs.
Proven to jump start your fitness and shed unwanted body fat and inflammation in just 28 days.
Features5 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
4 Sets: Run 200 :60 Wall Sit :30 Plank
Circuit
B
3 Sets: :30 Squat Hold at 90 Degrees 25 Clam Shells/Side 10 Goblet Squats
C
Box Squat
5 x 8
D1
DB Deadlift
5 x 20
D2
Heel elevated Goblet Squat
5 x 15
D3
Gorilla Rows
5 x 10
A
Gear 1: Aerobic Base
1 x 20:00
Circuit
A
4 Rounds: 25 Air Squats :30 Squat Hold Run 200/Row 250 10 Push Ups :30 Forearm Plank Run 200/Row 250
B
Strict Press
5 x 8
C1
DB Floor Press
5 x 10
C2
Seated DB Snatch
3 x 15
C3
Bulgarian Split Squat
5 x 20
A
Gear 1: Aerobic Base
1 x 20:00
Prep
A
Plank Series Warm Up
4 sets: :15 Front Plank Hold :15 Superman Hold :15 Right Side Plank Hold :15 Left Side Plank Hold
Circuit
B
3 Rounds: 10 Push Ups 10 Sit Ups 10 Air Squats
C
Sumo Deadlift
5 x 8
D1
Cossack Squat
5 x 10
D2
Wide Stance KB Swing
5 x 15
D3
Feet Elevated Inverted Row
5 x 20
