Move Better, Get Stronger in Life - Gym Edition for Beginners

TTG

Functional Fitness

Coach

Josh Avison

This 12-Week Functional Body Program is designed for beginners who want to** build a strong, capable body from the ground up**. With just** two 45-minute sessions per week**, the program focuses on improving joint stability, full-body control, and foundational movement patterns; all essential for long-term progress in strength and fitness.

Over the 12 weeks, you’ll develop key movement skills without using machines or a barbell! Exploring new positions and variations that challenge your coordination, mobility, and strength. Each phase builds progressively, helping you become more aware of how your body moves and how to move it well.

To get the most out of this program, access to a commercial gym is recommended (a full equipment list is provided on this page). If you train at home, you’ll need a wide range of equipment to follow along effectively.

By the end of the 12 weeks, you'll have a solid foundation that prepares you for more advanced training or simply moving through life with greater confidence, control, and strength.

$25

Get Move Better, Get Stronger in Life - Gym Edition for Beginners

Confidence to Take on Any Activity

By the end of 12 weeks, you’ll feel ready to tackle more advanced gym programs, classes, sports, or active hobbies with a solid base of strength, stability, and movement skill.

Better Mobility and Movement Efficiency

You'll work through a wide variety of positions and movement ranges, helping you gain access to more flexible, capable joints and smoother, more efficient movement.

Foundational Strength That Carries Over

This program doesn’t just build muscle, it teaches you how to use it effectively. The foundational strength and movement patterns developed here will support future training goals, whether strength, performance, or aesthetics.

Stronger, More Stable Joints

Through controlled, progressive movements, you’ll strengthen the muscles that support your joints—especially the shoulders, hips, and knees. Reducing the risk of injury.

Improved Body Awareness and Control

You'll learn how to move with intention and precision, building a stronger mind-muscle connection and better coordination in everyday tasks and workouts.

Features

Programming 2 days per week

2 x 45-minute full-body gym sessions per week, for 12 weeks.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Treadmill // Rower // Bench // Step // Suspension Trainer // Kettlebells // Dumbbells // Mini Resistance Bands // Plate Weights // Resistance Bands // Ab Wheel

Sample Week

Week 1 of 12-week program

Sunday

Week 1 Day 1

Treadmill Walk

1 x 5:00

Wall Angels

For Completion

Lying Glute Raises

For Completion

Isometric Quadruped Hold

For Completion

BW Squats

3 x 12

Bench Push-ups

3 x 12

Bird dog

3 x 20

Cross Bench Hip Thrust

3 x 12

Deadbugs

1 x 10

Side Plank

1 x 15

Recovery

Fullbody Stretch

Follow the stretches displayed in the two videos. Our recommendation is to hold each position for 2:00. However, if you are short on time, then at least :30s of each will suffice.

Wednesday

Week 1 Day 4

RowErg

1 x 5:00

BW Curtsy Step-ups

90-90 Hip Switch To Goodmorning

Balance and Reach

Step Overs

3 x 16

ST Rows

3 x 8

KB RDL

3 x 8

ST Cossack Squat

3 x 16

Long Lever Plank

1 x 20

Cross Bench Alt. Hip March

1 x 20

Recovery

Fullbody Stretch

Follow the stretches displayed in the two videos. Our recommendation is to hold each position for 2:00. However, if you are short on time, then at least :30s of each will suffice.

Coach