Art of Coaching
General FitnessDon't let a lack of equipment stand in the way of making progress in your fitness, strength, and performance. Even if you can't make it to a gym or need to save time by training at home for a while, you can still improve! There's no reason to let your hard-earned progress slip away.
This is truly a minimal equipment program. While most bodyweight-only programs will still require you to have bands, dumbbells, or other pieces of equipment, the only items you need are ones you can find in any home or hotel room. However, make no mistake, that does not mean this program is easy!
This program will challenge you by focusing on movements and methods that often get neglected in the gym but can make significant improvements in your strength, work capacity, movement quality, and joint health.
About The Program
Session Duration: 30-45 minutes
Sessions Per Week: 5
Training Goal: Strength, work capacity, fat loss
FAQs
Q: If I have no gym equipment at all, can I still do this program?
A: Yes! This program is specifically designed to require no specialized equipment. All you need is a bath or beach towel and a couple of chairs.
Q: If I do have access to some equipment, can I use it with this program?
A: Yes, for many exercises you can use equipment such as dumbbells, bands, or physioballs. However, they are not required to get great results and the program is written to be challenging without the use of equipment.
Q: If I buy this program, am I signing up for a monthly subscription?
A: No, this is a one-time purchase of a 4-week program. You will not be charged again or signed up for a monthly subscription. However, if you would like to keep training with us, you can sign up with one of our teams!
Q: If I’m traveling and can only complete 3 of the 5 weekly sessions, will this program still be effective?
A: Absolutely! Each session trains the entire body, and the methods chosen are specifically designed to produce improvements in strength & work capacity in a time-efficient manner.
Q: I recently came back from an injury, is this program for me?
A: We cannot provide medical advice. Always consult your physician or qualified and licensed medical professional to guide you.
Q: I don’t see my question here. How can I get an answer?
A: Please email info@artofcoaching.com
Features5 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
Perform the following 2-4 times through with no rest b/w exercises: 90/90 Hamstring Stretch x10 ea Cat Camel x5-8 ea Spiderman with Rotation x5 ea
B1
Bulgarian Split Squat
3 x 15 @ 5
B2
Elbow Inverted Row
3 x 10
B3
Front Pillar Bridge with Leg Lift
3 x 5
C1
Feet Elevated Pike Push-Up
3 x 12
C2
Glute Bridge Walkout
3 x 6
C3
QHF Stretch
3 x 5
Circuit
D
This will be an interval of 30 seconds on and 30 seconds off for 3 exercises. Perform 3-4 rounds. Low Amplitude Lunge Switch Jumps Prone Sky Diver Hold Jumping Jacks or Jump Rope
Circuit
A
Perform the following 2-4 times through with no rest between exercises: Side to Side Lat Stretch x5 ea Scap Push-Up x10 Push-Up to Inchworm x5-8
B1
Push-up
3 x 15 @ 5
B2
Stability Ball 1-Leg Glute Bridge
3 x 10
B3
Lateral Bridge with Rotation
3 x 8
C1
3-Way Lunge
3 x 5
C2
Dynamic Blackburn
3 x 12
C3
Weighted Pigeon
3 x 5
Circuit
D
Push-Up Mechanical Drop Set: Close Grip: do as many reps you can but leave 2-3 in the tank Wide: do as many reps as you can w/o technical breakdown Normal: do as many reps as you can w/o technical breakdown Rest 10 seconds b/w exercises and 1 minute b/w rounds. Perform 3 rounds
A
Moderate Intensity ESD: Choose From One Below
Circuit
A
Perform the following 2-4 times through with no rest between exercises: Rollback to V-Sit with Reach x5-8 Tripod Groin Rockback x5-8 ea T-Hip Rotation x10 ea
B1
RDL Overcoming Iso
3 x 3
B2
Bench Dips
3 x 10
B3
Bird Dog
3 x 5
C1
1-Leg Squat to Bench
3 x 8
C2
Towel OH Pull-Apart
3 x 5
C3
90/90 Shoulder
3 x 5
Circuit
D
Perform as many rounds of the following circuit as you can in 5 minutes. Rest as needed to complete the reps and maintain technique. Keep track of how many rounds you complete and try to beat it in the coming weeks! Each exercise is 10 TOTAL reps: Crossover Crawl push up Bent Over T's (hold light weights if possible) Sprinter Sit Up
Circuit
A
Perform the following 2-4 times through with no rest between exercises: Seated Hip Rotation x5-8 ea Pretzel Stretch x3-5 breaths Deep Squat to Hamstring Stretch x5-8
B1
Split Squat Overcoming Iso
3 x 3
B2
Bent-Over Cuban Press
3 x 10
B3
Bent-Leg Lateral Bridge w/ Hip Lift to Abduction
3 x 10
C1
Shoulder Press Overcoming Iso
3 x 5
C2
Glute Bridge March
3 x 6
C3
Physioball Reach & Roll Lat Stretch
3 x 8
Conditioning
D
Glute Bridge Circuit: perform 15 reps of each exercise in the circuit below. Take no rest between exercises and 1 minute between sets. Perform 3 sets: Feet Elevated Double Leg Glute Bridge Feet Elevated Straight Leg Glute Bridge Shoulders Elevated Glute Bridge (Hip Thrust)
