Formula F.I.T.T.

Coach
Coach Eve Webber

Achieve your fitness goals from the comfort of your home with this efficient bodyweight fitness program. No need for equipment; just your body and determination. Build strength, improve flexibility, and boost overall fitness with a variety of bodyweight exercises designed for all levels. Stay fit on your terms, anytime, anywhere.

Features
3 sessions per week
Must use App app to view and log training
Program Training
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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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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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches & team will push you harder, know you better, & keep you going longer, all through an app.
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

Warm-up

A

Complete 2-3 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg 10 Side to side leg swings, each leg 10 Forward arm circles 10 Backward arm circles 10 Alternating quad stretches (hold 2-3 seconds) 10 Alternating hamstring stretches (hold 2-3 seconds) 5 Inchworm Push-ups

B1

Air Squat

3 x 20

B2

Alternating Bodyweight Lunge

3 x 20

B3

Squat Jump

3 x 15

B4

Lateral Lunge

3 x 20

B5

Calf Raise

3 x 20

FINISHER // AMRAP 5 min

C

In 5 minutes, complete as many rounds as possible of: 10 V-Ups 15 Burpees 20 Mountain Climbers Track how many rounds you got!

Tuesday
Week 1 Day 3

Warm-up

A

Complete 2-3 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg 10 Side to side leg swings, each leg 10 Forward arm circles 10 Backward arm circles 10 Alternating quad stretches (hold 2-3 seconds) 10 Alternating hamstring stretches (hold 2-3 seconds) 5 Inchworm Push-ups

B1

Push-Up

5 x 10

B2

Shoulder Taps

5 x 10

B3

Bench Dips

5 x 10

C1

Walking Plank

3 x 0:30

C2

Side Plank On Hand

3 x 30

C3

Bear Crawl

3 x 30

FINISHER // AMRAP 7 min

D

In 7 minutes, complete as many rounds as possible of: 15 Bench Dips 15 Bench Jumps (or Tuck Jumps) 15 Burpees 15 Leg Lowers Track how many rounds you got!

Thursday
Week 1 Day 5

Warm-up

A

Complete 2-3 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg 10 Side to side leg swings, each leg 10 Forward arm circles 10 Backward arm circles 10 Alternating quad stretches (hold 2-3 seconds) 10 Alternating hamstring stretches (hold 2-3 seconds) 5 Inchworm Push-ups

B1

Burpee

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

B2

Hollow Rock

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

B3

Reverse Lunges

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

B4

Close Grip Push-Up

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

B5

Tuck Jump

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

B6

Mountain Climber

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

B7

Wall Sit

0:15, 0:30, 0:45, 1:00, 1:15, 1:30, 1:45, 2:00, 2:15, 2:30

Coach
coach-avatar Coach Eve Webber

With 25+ years of experience in strength & conditioning, sports performance & post rehab training, Coach Eve's dynamic experience allows her to bring dynamic programming, modifications & motivation to her coaching.

Body Weight/HIIT Home Program