Bodyweight Basics: Training by Eroni Sotutu in TrainHeroic

Bodyweight Basics

Train with Ronz

General Fitness, Personal Training, Mobility, Multi-sport, Women's Training, CrossFit, Strength & Conditioning
Coach
Eroni Sotutu

NO EQUIPMENT? NO PROBLEMS!

Lacking inspiration or direction with your training? This program is for you!

Designed for those who don't have access to training equipment but want to stay active and enjoy the rush of endorphins from a great workout.

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Comprehensive Training Program
Even though this program requires zero equipment, it leaves no stone left unturned by developing full body strength, stability, mobility and overall fitness.
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Daily Fitness Challenges
Each workout has a challenging finisher that allows for trackable progress over time. It's also a great way to end the workout on a high and with a good sweat!
Features
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Programming 5 days per week
Daily strength, conditioning, and mobility training thatโ€™s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Take away the guesswork and see exactly how I want you to perform with simple video demonstrations
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Get all your programming and log your workouts on this easy-to-use, awesome app.
Equipment
Required
A towel and a good attitude!
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Sample Week
Week 1 of 4-week program
Sunday
Lower Body

Welcome!

A

Intro Video

B1

Bear Crawls

2 x 10

B2

Bird Dogs

2 x 8

B3

Duck Walk

2 x 10

B4

Alternating Reverse Lunges

2 x 10

C1

Bulgarian Split Squats

3 x 12

C2

Single Leg Calf Raise

3 x 12

D1

SL Glute Bridges

3 x 12

D2

Side Plank w Leg Raise

3 x 8

D3

Bodyweight Pause Squat

3 x 15

Conditioning

E

FINISHER // AMRAP 10 min

In 10 minutes, complete as many rounds as possible of: 10 Squat Jumps 15 Frog Squats 20 Pop Lunges (10 each leg!) 30 Mountain Climbers (15 each leg!) Track how many rounds you got!

Monday
Upper Body

A1

Scapular Push Up

2 x 10

A2

Crab-Walk

2 x 10

A3

Low to High Plank

2 x 10

A4

Butterfly Swimmers

2 x 8

B1

Towel Squeeze Bent Over Row

3 x 10

B2

Hand Release Push Ups

3 x 10

C

Bench Tricep Dips

3 x MAX

FINISHER // Core Circuit (45s:15s)

D

Work for 45s and rest for 15s - Contra Planks - Side Heel Touches - Lying Leg Raises - Bicycles Complete 2-3 rounds

Tuesday
Active Recovery

A1

Kneeling Lat Stretch

3 x 10

A2

90/90 Hip Rotations

3 x 10

A3

Crab Bridges

3 x 10

A4

Groin Rock to Hip Walkout

3 x 10

Static Stretch Routine

B

Perform 1-2 rounds. Hold each stretch for 90 seconds - Couch Stretch - Pigeon Stretch - Frog Stretch

Wednesday
Lower Body

A1

Fire Hydrants

2 x 8

A2

Side Plank w Leg Raise

2 x 8

A3

Wall Tibialis Raises

2 x 15

A4

Tip Toe Walk

3 x 30

B1

Isometric Lunge Hold

3 x 0:30

B2

SL Glute Bridge Hold

3 x 0:30

B3

Lateral Bound + Stick

3 x 5

Core Circuit

C

Work 20s on : 20s rest. 3 rounds. Try and complete each round back to back but take extra rest if needed. - Reverse Crunches - Flutter Kicks - V-Ups

FINISHER // AMRAP 7 min

D

In 7 minutes, complete as many rounds as possible of: 20 x Alternating Reverse Lunges (10 each side) 20 x Frog Squats 20 x Frog Pumps Track how many rounds you got!

Thursday
Upper Body

A1

Scapular Push Up

2 x 10

A2

Shoulder Taps

2 x 10

A3

IYTWs

2 x 10

A4

Hindu Push Ups

2 x 6

B1

Towel Squeeze Overhead Press

3 x 10

B2

Pike Push Ups

3 x 8

C1

Diamond Push Ups

3 x 10

C2

Towel Squeeze Bent Over Row

3 x 10

D

Plank

Conditioning

E

FINISHER // ROUNDS FOR TIME

Complete 7 rounds as fast as possible and record your time. - Burpees x 6 - Half Burpee Pop Ups x 6 - Jumping Lunges x 6 ea - V-Ups x 6

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Are you up for it?

This could be the best choice you make in a while. Take back control of your physical health and performance. IT STARTS TODAY

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FAQs
Who is this training for?
This is for anyone who doesn't have access to any gym equipment and/or want to trains from the comfort of their home.
What fitness level is this program suitable for?
Beginner to intermediate and those who have fallen off the training wagon and want to get back into regular exercise.
What happens if I miss a day?
No worries. You can easily move the workouts to suit your timetable. You don't have to complete all sessions. Find what schedule works for you and try to be consistent!
What happens once I've finished the program?
You have access to this program for 1 year. Feel free to do it again and try and improve on your past performances!
The Proof
verified-athlete-avatar Cheyenne Rova

Fiji Olympic Swimmer

Verified Athlete

"Thank you so much!! Loved every workout. Could not recommend you enough! Can't wait to see all the lives you'll help through this program! God Bless โœŠ๐Ÿพ๐Ÿ™๐Ÿพ"

Bodyweight Basics