Bodyweight Hope

12:12 Fitness

Coach
Eric Stark

Bodyweight Hope is an 8 week beginner program that creates the foundation for your fitness journey. This program combines progressive bodyweight exercises along with constantly varied functional movement. All exercises are beginner friendly and can be completed regardless of ability and/or experience level.

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Bodyweight and Bands
Progress from the comfort of your living room, garage, or any location while just using your bodyweight and some light resistance bands.
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Build Confidence
Create momentum, build confidence, and spark a fire that will carry over into other areas of your life.
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Time Efficient
Complete each workout in less than 30 minutes with efficient exercises, built in rest timers, and circuit training.
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Mobility & Longevity
Each workout contains mobility exercises intended to keep you feeling refreshed while increasing activities of daily living.
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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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 coaches and team will push you harder, know you better, and keep you going longer!
Equipment
Required
Bench or Chair // Resistance Bands
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Sample Week
Week 1 of 8-week program
Sunday
Lower Focus

A1

Plank Pass Through

3 x 30

A2

Spark Bird Dog

3 x 20

A3

Spark Standing Banded Pallof Press

3 x 10

Conditioning

B

Bodyweight Hope

2 rounds 20 Reverse Lunges 15 Air Squat 10 Donkey Kicks R/L - then rest 1:00 - 2 rounds 10 Lateral Leg Lifts R/L 15 Jump Squats 20 Split Squat R/L * score is total time (including rest) * the goal here is consistent movement throughout the entire workout. Don't start out too hot

Recovery

C

Bodyweight Hope MW1D1

1:00 Frog Pose :45 Hamstring Stretch R/L 1:00 Elevated Childs Pose

Tuesday
Upper Focus

A1

Spark Single Leg Sit Up

3 x 30

A2

Dead Bug

3 x 10

A3

Spark Shoulder Taps

3 x 20

Conditioning

B

Hold On

30 seconds on; 30 seconds off 3 rounds Minute 1: Push Ups Minute 2: Banded Seated Row Minute 3: Banded Tricep Extensions Minute 4: Alternating V Ups * score is total reps * Goal is consistent scores throughout all 3 rounds. Try not to drop off more than 3-5 reps from each exercise.

Recovery

C

Bodyweight Hope MW1D2

1:00 Upper Back Foam Roll :30 Bias Childs Pose R/L :30 Chest Stretch R/L

Thursday
Full Body Focus

A1

Spark Glute Bridge Hold

3 x 60

A2

Spark Crazy Ivans

3 x 20

A3

Adduction Leg Lift

3 x 20

Conditioning

B

Hold On a Minute

EMOM 20:00 Minute 1: Max Plank Hold Minute 2: Max Rep Glute Bridges Minute 3: Max Rep Bench Assisted Ab Thruster Minute 4: Max Rep Banded Bicep Curls *score is total reps

Recovery

C

Bodyweight Hope MW1D3

1:00 Quad Foam Roll :45 Half Kneeling Hip Flexor R/L 1:00 Supine Hamstring Wall Stretch

Coach
coach-avatar Eric Stark

B.S Exercise Science; USAW-Lv 1, NASM CPT, PN; I've been in the fitness space for the past decade. I've worked as personal trainer, a strength and conditioning coach, corporate wellness director, and a Crossfit coach. Through these experiences I've found a unique blend of fitness methodologies that can deliver elite results to any experience level.

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Spark Hope for a better life!

Stop going through the motions. Stop trying to just get by. Stop surviving and start thriving! Experience the potential of your human body.

Get Bodyweight Hope
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FAQs
How long is this program
This program is 8 weeks long and contains 3 exercise workouts per week along with a progressive overload system.
The Proof
verified-athlete-avatar Kelly Hopkins

12:12 Member

Verified Athlete

"How I feel now, doesn't even compare to the way I felt in my early 40's. I am more toned and stronger than I have ever been. If you are looking for a reset, or to begin your fitness journey for the first time, working with Eric may just be one of the best decisions you ever make."

Bodyweight Hope