CAKE: Training by Holly Noll in TrainHeroic

CAKE

The Resilient Strength

General Fitness
Coach
Holly Noll

Welcome to CAKE! We're going to focus on getting leaner, building glutes, and, most important: feeling awesome, and having fun. Expect to dedicate about 45 minutes per session to training and you'll have 3 sessions per week written for you. Grow your booty, lean out, and feel awesome in a time frame that fits your schedule without going to the gym or buying a bunch of equipment that ends up in your garage. Get the results you want, on your schedule, with minimal equipment. Let's get started!

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Build Glutes
Maybe you're looking for greater stability, hip extension, or maybe you think having a bigger butt just looks good. Whatever the reason, we all deserve to feel stoked on our bodies and what they can do. This program gets you there!
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Flexible Program
This program won't dominate your life. It requires minimal equipment, just 45 minutes a session, and 3 sessions per week, and can be completed wherever you are. Everybody struggles to find time to take care of their body, it's ok, we got you. While the workouts will be challenging, getting to the workout will be CAKE.
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Videos for Every Exercise
Every single piece of your program has detailed video explanations FROM YOUR COACH. These videos explain and show the "how" and also get into the "why" for each exercise. Don't search the internet trying to figure out how to complete you workouts. Everything you need is built right in and you will understand the purpose for each part of your program.
Features
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Programming 3 days per week
45 minute sessions that are flexible to fit into your schedule and challenging enough to drive dramatic results!
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Exercise Video Guidance
Videos made by your coach with key technique cues specific to YOUR program. Stop scrolling YouTube to find how to complete your program.
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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.
Equipment
Required
Hip Band (or Hip Circle) pack w/different resistance options // Pair of Light DBs (5-8lbs) // Pair of Heavy DBs (15-20lbs) // One Kettlebell (15-35lbs)
Recommended
Pair of Medium DBs (8-12lbs)
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A1

TRS Skaters

3 x 20

A2

TRS Bird Dog + DB Progression

3 x 20

A3

TRS Deadbug (progression w med ball)

3 x 20

B1

TRS Triple Lunges

5 x 10

B2

TRS Sumo Deadlift

5 x 10

B3

TRS Glute Extension + DB Progression

5 x 10

B4

TRS Sit Up/Crunch Up/V Up Ab Progression

5 x 10

B5

TRS Fast Feet

5 x 50

Tuesday
Week 1 Day 3

A1

TRS CrissCross Squats

1 x 30

A2

TRS Plank Kick Through

1 x 20

A3

TRS Plank Jacks

1 x 10

B1

TRS Split Stance RDL

B2

TRS Sumo DB Tap Squats

B3

TRS JF Clam Shell

B4

TRS Turkish Sit Up

B5

TRS Ball Jump Unders

Thursday
Week 1 Day 5

A1

TRS Butt Kickers

A2

TRS Skaters

B1

TRS DB Power Cleans

B2

TRS Air Squat + DB Front Squat

C1

TRS Hip Band Glute Ext + Progression

C2

TRS Sit Up/Crunch Up/V Up Ab Progression

Coach
coach-avatar Holly Noll

For nearly 10 years, Holly’s focused on and built a dynamic approach to chasing the impact of whole lifestyle adaptation, while working on the best ways to serve her athletes through an aligned training approach. A lifelong chef turned fitness coach, pairing the passion of delicious food and dynamic goal achieving nutrition to attain lasting change.

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Train for You!

This training is designed to make you feel confident, look great, and do it in a way that works for you. Feel great in and out of your clothes. Pull up your workout, get it in, and go on with your amazing life!

Get CAKE
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FAQs
How hard are the workouts? Do I need I need a lot of experience?
The workouts are adaptable for everybody from the beginner to the hardcore fitness folks. No matter where you're starting from, this program will guide you to the results you want?
Will this really make my booty grow?
Yes.
Where can I do these workouts?
Anywhere you want! All you need is some dumbbells, a band, a kettlebell, and some grit and you can get your workout in! Train at home, on the go, or in that in-between space in your life.
The Proof
verified-athlete-avatar Andrew B.

Hiker, Adventurer, Diver

Verified Athlete

"Holly's style of programming and coaching works in a serious way for me. I can see clearly how to do each exercise, learn the key points and see them performed perfectly, and feel really confident about each workout. Definitely stoked on how my body is looking and feeling! Thanks, Coach!"