Impact S-P
Strength & Conditioning, General Fitness, MobilityWelcome to Back 2 Basics! Many people don't know where to start their fitness journey - this is the place!
In addition to teaching you more about training, by the end of this 8-week program you will be stronger, in better shape, and feeling more alive knowing that you've taken a great 1st step on the road to building a better you!
Whether you're looking to begin your fitness journey or you're jumping back in after some time off this program is perfect for you!
This 8-week program includes a perfect mix of strength training, cardiovascular conditioning, and mobility work. It also includes "morning wake-up" routine that is designed to help boost your metabolism and start your day on the right foot!
Don't have much experience training? No problem! This program is very foundational and built to help educate you about proper exercise technique as well as different training methods.
Features5 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Conditioning
A
Morning MetCon
Do the following in order (3 rounds): 1. Jumping Jacks - 5 2. Bodyweight Squats - 3 3. Lateral Lunges - 2ea (bodyweight only) 4. Push Ups - 3 (if you cannot do any strict push ups you may do them from your knees) 5. Walking Plank - 10 (5ea) 6. Bent Over Raise - 5 (no weights)
Morning Mobility
B
Do each movement for designated reps or hold for 8-10 seconds) A. Arm Circles - 5ea B. Leaning Quad Stretch - 3ea C. Standing Hamstring Stretch D. Trunk Stretch - 5ea E. Calf Stretch F. Perfect Stretch - 3ea
A
Bike Warm-Up
1 x 5:00
Prep
B
ISP In-Place Basic #2
Do for completion (2 Rounds): 1. Jumping Jacks - 5 2. Forward Lunge w/ Reach - 2ea 3. Arm Circles - 3ea 4. Air Squats - 5 5. Perfect Stretch - 2ea
C1
Dumbbell Goblet Squat
3 x 8
C2
Machine Leg Curl
3 x 8
D
DB Step Up to Rev. Lunge
3 x 5
E
1-Leg Calf Raise
2 x 10
Strength/Power
F
Plate Shoulder Complex 1
3 Rounds Using lighter plates or dumbbells (5-15lbs) complete the following exercises back to back: 1. DB Front Raise - 5 2. Side Raise - 5 3. Bent Over T (rear fly) - 5
Strength/Power
G
Core Store - Beginner
Time to take a quick trip to the core store! Complete each exercise for the reps or time shown: 1. Crunches - 12 2. Toe Touches - 20 3. Side Plank - 15s 4. Supermans (1 second hold at the top) - 12 5. Dead Bugs - 10 (5ea)
Recovery
H
ISP Cooldown - Basic
Do the following movements for the reps or time shown: A. Arm Circles - 5ea B. Leaning Quad Stretch - 5ea C. Standing Hamstring Stretch - 15s each side D. Trunk Stretch - 5ea E. Perfect Stretch - 3ea F. Couch Stretch - 30s each side G. Calf Stretch - 10s each side H. Chest Stretch - 10s each side I. Lat Stretch - 10s each side
Prep
A
ISP In-Place Basic
Do for completion (2 rounds) 1. Jumping Jacks - 5 2. Arm Circles - 5ea 3. Air Squats - 5 4. Push Ups - 3 (if you cannot do any strict push ups, you can do them from your knees) 5. Perfect Stretch - 2ea 6. Squat Jumps - 3
B
Cardio Choice
1 x 14:00
Recovery
C
Foam Rolling - Lower
Foam rolling (also known as myofascial release) is just another tool to help with the recovery process. The goal of it is to help separate the muscle fibers from the myofascia (tissues that surround the muscles). When doing repetitive movements muscle tissue sometimes will stick to the myofascia causing what most people know as "muscle knots". It also helps with blood circulation which allows the body to provide more nutrients to the muscles. Key points to correct foam rolling: - Slow and steady - Do not roll over joints or directly on the bones. Stick to the muscles themselves - The more pressure you can put on, the better...it is not super comfortable Foam roll each of the following muscle groups for 2 minutes each 1. Glutes 2. Hamstrings 3. Calves 4. Groin 5. IT Band 6. Quad
Conditioning
A
Morning MetCon
Do the following in order (3 rounds): 1. Jumping Jacks - 5 2. Bodyweight Squats - 3 3. Lateral Lunges - 2ea (bodyweight only) 4. Push Ups - 3 (if you cannot do any strict push ups you may do them from your knees) 5. Walking Plank - 10 (5ea) 6. Bent Over Raise - 5 (no weights)
Morning Mobility
B
Do each movement for designated reps or hold for 8-10 seconds) A. Arm Circles - 5ea B. Leaning Quad Stretch - 3ea C. Standing Hamstring Stretch D. Trunk Stretch - 5ea E. Calf Stretch F. Perfect Stretch - 3ea
Conditioning
A
Morning MetCon
Do the following in order (3 rounds): 1. Jumping Jacks - 5 2. Bodyweight Squats - 3 3. Lateral Lunges - 2ea (bodyweight only) 4. Push Ups - 3 (if you cannot do any strict push ups you may do them from your knees) 5. Walking Plank - 10 (5ea) 6. Bent Over Raise - 5 (no weights)
Morning Mobility
B
Do each movement for designated reps or hold for 8-10 seconds) A. Arm Circles - 5ea B. Leaning Quad Stretch - 3ea C. Standing Hamstring Stretch D. Trunk Stretch - 5ea E. Calf Stretch
Prep
A
ISP In-Place Basic #2
Do for completion (2 Rounds): 1. Jumping Jacks - 5 2. Forward Lunge w/ Reach - 2ea 3. Trunk Stretch - 3ea 4. Arm Circles - 3ea 5. Air Squats - 5 6. Perfect Stretch - 2ea
B1
Shoulder I, Y, T
3 x 5
B2
Scap Push-Up
3 x 10
C1
DB Chest Press
3 x 8
C2
Underhand Pulldown
3 x 8
D1
DB Incline Press
2 x 15
D2
DB Row
2 x 15
D3
Band Face Pull
2 x 15
E1
Walking Lunges
3 x 20
E2
Any Curl
3 x 12
E3
Any Tricep
3 x 15
Plank Series
F
Do each plank for the time shown (2 Rounds) 1. Front Plank - 45s 2. Side Plank - 20s each side 3. Super Plank - 10 reps (down and up it 1 rep)
Recovery
G
ISP Cooldown - Basic
Do the following movements for the reps or time shown: A. Arm Circles - 5ea B. Leaning Quad Stretch - 5ea C. Standing Hamstring Stretch - 15s each side D. Trunk Stretch - 5ea E. Perfect Stretch - 3ea F. Couch Stretch - 30s each side G. Calf Stretch - 10s each side H. Chest Stretch - 10s each side I. Lat Stretch - 10s each side
Prep
A
ISP In-Place Basic
Do for completion (2 rounds) 1. Jumping Jacks - 5 2. Arm Circles - 5ea 3. Air Squats - 5 4. Push Ups - 3 (if you cannot do any strict push ups, you can do them from your knees) 5. Perfect Stretch - 2ea 6. Squat Jumps - 3
Bodyweight Bada$$
B
This is a 20 minute MetCon. Do as many rounds as you can (AMRAP) in 20 minutes Exercise List and Reps: 1. Air Squat - 8 2. Pulse Squat - 15 3. Jumping Jacks - 10 4. Hand Release Push Up - 5 5. Inverted Row - 8 6. Alt. V-Ups - 10ea 7. Bicycles - 15ea
Recovery
C
ISP Cooldown - Basic
Do the following movements for the reps or time shown: A. Arm Circles - 5ea B. Leaning Quad Stretch - 5ea C. Standing Hamstring Stretch - 15s each side D. Trunk Stretch - 5ea E. Perfect Stretch - 3ea F. Couch Stretch - 30s each side G. Calf Stretch - 10s each side H. Chest Stretch - 10s each side I. Lat Stretch - 10s each side
Conditioning
A
Morning MetCon
Do the following in order (3 rounds): 1. Jumping Jacks - 5 2. Bodyweight Squats - 3 3. Lateral Lunges - 2ea (bodyweight only) 4. Push Ups - 3 (if you cannot do any strict push ups you may do them from your knees) 5. Walking Plank - 10 (5ea) 6. Bent Over Raise - 5 (no weights)
Morning Mobility
B
Do each movement for designated reps or hold for 8-10 seconds) A. Arm Circles - 5ea B. Leaning Quad Stretch - 3ea C. Standing Hamstring Stretch D. Trunk Stretch - 5ea E. Calf Stretch F. Perfect Stretch - 3ea
Conditioning
A
Morning MetCon
Do the following in order (3 rounds): 1. Jumping Jacks - 5 2. Bodyweight Squats - 3 3. Lateral Lunges - 2ea (bodyweight only) 4. Push Ups - 3 (if you cannot do any strict push ups you may do them from your knees) 5. Walking Plank - 10 (5ea) 6. Bent Over Raise - 5 (no weights)
Morning Mobility
B
Do each movement for designated reps or hold for 8-10 seconds) A. Arm Circles - 5ea B. Leaning Quad Stretch - 3ea C. Standing Hamstring Stretch D. Trunk Stretch - 5ea E. Calf Stretch
A
Bike Warm-Up
1 x 5:00
Prep
B
ISP In-Place Basic #2
Do for completion (2 Rounds): 1. Jumping Jacks - 5 2. Forward Lunge w/ Reach - 2ea 3. Trunk Stretch - 3ea 4. Arm Circles - 3ea 5. Air Squats - 5 6. Perfect Stretch - 2ea
C1
Any Upper Push
3 x 10
C2
Any Upper Pull
3 x 10
D
Any Lower Push
4 x 8
E1
Any Delts
3 x 12
E2
Any Curl
3 x 12
E3
Any Tricep
3 x 15
Strength/Power
F
Training The Core #1
Complete each exercise in order and to the designated reps: Side Crunches - 10ea Supermans - 5 Little Bigs - 7 Russian Twist - 10ea V-Ups - 5 Windshield Wipers - 5ea Supermans - 5 Crunches - 10 Toe Touches - 5 Alternating V-Ups - 8ea Supermans - 5
Recovery
G
ISP Cooldown - Basic
Do the following movements for the reps or time shown: A. Arm Circles - 5ea B. Leaning Quad Stretch - 5ea C. Standing Hamstring Stretch - 15s each side D. Trunk Stretch - 5ea E. Perfect Stretch - 3ea F. Couch Stretch - 30s each side G. Calf Stretch - 10s each side H. Chest Stretch - 10s each side I. Lat Stretch - 10s each side
