Elemental Fitness WA

Strength & Conditioning
Coach
Kaitlyn Wetherly

This workout is designed to be done completely from home!

No equipment, no home gym at all.

Simple & easy to follow completely for beginners not knowing where to start.

Features
3 sessions per week
Must use App app to view and log training
Program Training
$15
Get AT HOME Body Weight
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Feeling Progress Changes!
As you continue to go through the program you'll find that making the amount if Rounds or Reps higher will be more challenging due to the level of fitness as you progress. You'll find you're fitter, stronger & keen to start being more active throughout your daily life!
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
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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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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 8-week program
Sunday
At Home Workout 1

Prep

A

Warm Up 1

3 Rounds 10 Burpees 10 High Knees 10 Butt kicks 10 Skaters

B1

Push-Up

3 x 10

B2

Mountain Climber

3 x 10

C1

Air Squat

3 x 10

C2

Bear Crawl

3 x 1:00 @ 0:15

D1

Bench Dips

3 x 10

D2

Reverse Lunges

3 x 8

E1

Glute Bridge

3 x 10

E2

Dead Bug

3 x 10

Recovery

F

Post Session Stretch 1

30/45 Seconds Each Stretch 1. Abdominal Stretch 2. Calf Stretch 3. Chest Stretch 4. Deep Squat Stretch 5. Hamstring 6. Quad Stretch 7.

Tuesday
At Home Workout 1

Prep

A

Warm Up 1

3 Rounds 10 Burpees 10 High Knees 10 Butt kicks 10 Skaters

B1

Push-Up

3 x 10

B2

Mountain Climber

3 x 10

C1

Air Squat

3 x 10

C2

Bear Crawl

3 x 1:00 @ 0:15

D1

Bench Dips

3 x 10

D2

Reverse Lunges

3 x 8

E1

Glute Bridge

3 x 10

E2

Dead Bug

3 x 10

Circuit

F

30/45 Seconds Each Stretch 1. Abdominal Stretch 2. Calf Stretch 3. Chest Stretch 4. Deep Squat Stretch 5. Hamstring 6. Quad Stretch 7.

Thursday
At Home Workout 1

Prep

A

Warm Up 1

3 Rounds 10 Burpees 10 High Knees 10 Butt kicks 10 Skaters

B1

Push-Up

3 x 10

B2

Mountain Climber

3 x 10

C1

Air Squat

3 x 10

C2

Bear Crawl

3 x 1:00 @ 0:15

D1

Bench Dips

3 x 10

D2

Reverse Lunges

3 x 8

E1

Glute Bridge

3 x 10

E2

Dead Bug

3 x 10

Circuit

F

30/45 Seconds Each Stretch 1. Abdominal Stretch 2. Calf Stretch 3. Chest Stretch 4. Deep Squat Stretch 5. Hamstring 6. Quad Stretch 7.

Coach
More from Elemental Fitness WA
coach-avatar Kaitlyn Wetherly

Focusing on - Mental Health Mindset - Pole Strength & Conditioning - Glute Growth & Abdominal Control - General Health & Fitness

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AT HOME Body Weight
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