New

adapt.fit

adaptation

General Fitness
Coach
McKenna Tinney

Ready to/for change, but don't know where to start? Walk into the gym and feel lost? You will start off as a beginner, working out 3 times a week. But over twenty-four weeks, you will progress in your lifts and knowledge. Building to 5 workouts a week as your strength and stamina increase.

This has been a great program for busy moms who also want to be fit moms for their children.

The team chat is great for all questions, wins and support!

benefit-image-0
A Plan.
No thinking required. Easy to follow step-by-step workouts.
Features
feature-icon
Access to your coaches
Team chat to answer any questions that you may have. Great place to share wins and struggles.
feature-icon
Programming 3 days per week
Strength training, starting at three days per week. Building up to five days per week.
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Expertly Detailed Instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Committed Teammates
A vibrant community that will keep pushing you to unlock your best
feature-icon
Delivered through TrainHeroic
All the support you need in one convenient location!
Equipment
Required
Standard box gym/ Local YMCA
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Week 2 Day 1

Conditioning

A

Warm Up - General Dynamic

3 sets of 10 reps for each of the following Inch Worm High Knees Butt Kickers Toy Soldiers

B

Light Jog

9 x 1:00

Tuesday
Week 2 Day 1

Conditioning

A

Warm-Up - Light Cardio

5-10 minutes of light cardio (elliptical, bike, treadmill, ski erg) Pick any machine which elevates your heart rate to 100-135bpm

Conditioning

B

Warm-Up - General Fitness

Below is a general warm-up that should be completed prior to every workout, regardless of what muscle groups or exercises are being trained that day. Complete 12 reps per side of the following: Front/Back Leg Swings Side/Side Leg Swings Band External Rotation (or cable stack) Band Internal Rotation (or cable stack) Complete 15 reps of the following: Prone Trap Raise (mind-muscle connection with mid back) Overhead Shrugs Standing Glute Squeeze (squeeze as hard as possible, hold for 15 seconds)

C

Back Squat

3 x 6

D

Barbell Bench Press

3 x 8

E

Lat Pulldown

3 x 10

F

Romanian Deadlift

3 x 10

G

Assisted Dip

3 x 8

H

Machine Standing Calf Raise

3 x 10

I

Dumbbell Supinated Curl

3 x 10

Thursday
Week 2 Day 3

Conditioning

A

Warm-Up - Light Cardio

5-10 minutes of light cardio (elliptical, bike, treadmill, ski erg) Pick any machine which elevates your heart rate to 100-135bpm

Conditioning

B

Warm-Up - General Fitness

Below is a general warm-up that should be completed prior to every workout, regardless of what muscle groups or exercises are being trained that day. Complete 12 reps per side of the following: Front/Back Leg Swings Side/Side Leg Swings Band External Rotation (or cable stack) Band Internal Rotation (or cable stack) Complete 15 reps of the following: Prone Trap Raise (mind-muscle connection with mid back) Overhead Shrugs Standing Glute Squeeze (squeeze as hard as possible, hold for 15 seconds)

C

Deadlift Conventional

3 x 5

D

Overhead Press

3 x 8

E

Chest-Supported T-Bar Row

3 x 12

F

Leg Extension

3 x 12

G

Cable Flye

3 x 12

H

Crunch

3 x 12

I

Dumbbell Skull Crusher

3 x 12

Friday
Week 2 Day 2

Conditioning

A

Warm Up - General Dynamic

3 sets of 10 reps for each of the following Inch Worm High Knees Butt Kickers Toy Soldiers

B

Light Jog

5 x 2:00

Saturday
Week 2 Day 5

Conditioning

A

Warm-Up - Light Cardio

5-10 minutes of light cardio (elliptical, bike, treadmill, ski erg) Pick any machine which elevates your heart rate to 100-135bpm

Conditioning

B

Warm-Up - General Fitness

Below is a general warm-up that should be completed prior to every workout, regardless of what muscle groups or exercises are being trained that day. Complete 12 reps per side of the following: Front/Back Leg Swings Side/Side Leg Swings Band External Rotation (or cable stack) Band Internal Rotation (or cable stack) Complete 15 reps of the following: Prone Trap Raise (mind-muscle connection with mid back) Overhead Shrugs Standing Glute Squeeze (squeeze as hard as possible, hold for 15 seconds)

C

Dumbbell Walking Lunge

3 x 10

D

Dumbbell Incline Press

3 x 8

E

Reverse-Grip Lat Pulldown

3 x 10

F

Barbell Hip Thrust

3 x 12

G

Seated Face Pull

3 x 12

H

Dumbbell Lateral Raise

3 x 10

I

Lying Leg Curl

3 x 10

Coach
coach-avatar McKenna Tinney

Certified personal trainer since 2016.

closer-image-1
closer-image-2
Take care of yourself, to take care of others.

YOU CAN DO THIS.

Start My 7-Day Free Trial
closer-image-3
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

adapt.fit
screenshot1
adapt.fit
screenshot2
adapt.fit
screenshot3