Adult Strength with Jim Warmuth

Training HAUS

Strength & Conditioning, Functional Fitness, General Fitness

Coach

James Warmuth

**This program is designed for anyone ready to reclaim their fitness, whether youre just getting back into it or looking to break free from a stale routine. Its built to help you move better, feel stronger, and become more athletic - no matter your starting point. **

Who is this for:

Anyone looking to get back in shape after a time off.
People who want to move with more ease, confidence, and control.
All fitness levels - from beginners to seasoned athletes.
Those who want to feel more athletic, agile and capable in everyday life.
Anyone tired of the same old workouts and ready for something fresh and functional.

$125 / mo

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Move Better Get Stronger

- Increase Mobility - Increase Strength - Learn new exercises - Train like an Athlete - Body awareness

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

4 strength sessions per week designed to make you hit every major muscle group (and then some). Making you stronger and move more efficiently.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is boring. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Dumbbells // Barbell // Resistance Bands

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

2025-09-29

Knee to Chest + Hamstring Sweep

1 x 10

Walking March

1 x 10

Forward Walking Lunges

1 x 10

Walking Lateral Lunge

1 x 10

Walking Butt Kick to Quad Stretch

1 x 10

Traveling Straight Leg Lift to Snap Down

1 x 10

Hip Cradle Lift

1 x 10

Bear Crawl Forward/Backward

1 x 10

Ankle Banded Straight Leg Inside to Outside Step

1 x 10

A10

Knee Banded Duck Walk Forward

1 x 10

A11

Knee Banded Duck Walk Backward

1 x 10

A12

Knee Banded Duck Walk Lateral

1 x 10

A13

Feet Banded March in Place

1 x 10

DB Goblet Squat

4 x 10

Knee Banded DB Squat ISO

4 x 45

Bear Crawl ISO Hold

4 x 45

DB DA RDL

3 x 8

Barbell Hip Extension

3 x 12

DB Renegade Row

3 x 10

Slider Hamstring Curl

3 x 12

Standing Barbell Calf Raise

3 x 12

Monday

2025-09-30

Mini-Band Lateral Pulses

1 x 15

Mini-Band Diagonal Pulses

1 x 15

Mini-Band Turn/Rotate

1 x 10

Standing Cross Body Mini-Band Resisted Chop

1 x 10

Mini-Band Pull Apart Raises

1 x 10

Mini-Band Tight Pull Apart

1 x 15

Hands Banded High Plank Shoulder Taps

1 x 10

DB Double Arm Incline Bench Press

12, 10, 8, 6

Plank Shoulder Taps

4 x 15

DB SA Glute Bridge Floor Press

3 x 10

Half Kneeling Cable/Band Pallof Hold

3 x 30

Half Kneeling SA Shoulder Press

3 x 8

Diamond Push-Up

3 x 12

Tricep Pushdown

3 x 15

Forearm Plank

3 x 60

Kneeling Side Plank with Leg Lift Hold

3 x 20

Wednesday

2025-10-02

Traveling Straight Leg Lift to Snap Down

1 x 10

Hip Cradle Lift

1 x 10

Bear Crawl Forward/Backward

1 x 10

Ankle Banded Straight Leg Inside to Outside Step

1 x 10

Knee Banded Duck Walk Forward

1 x 10

Knee Banded Duck Walk Backward

1 x 10

Knee Banded Duck Walk Lateral

1 x 10

Feet Banded March in Place

1 x 10

Walking Lateral Lunge

1 x 10

A10

Walking Butt Kick to Quad Stretch

1 x 10

A11

Walking March

1 x 10

A12

Knee to Chest + Hamstring Sweep

1 x 10

A13

Forward Walking Lunges

1 x 10

DB RFE Split Squat

Single Leg MB Slam

Weighted Alternating Deadbug

Barbell Alternating Reverse Lunge

3 x 10

Feet Banded March in Place

3 x 10

Standing MiniBand Clamshell

3 x 12

DB Single Arm Slider Lateral Lunge

3 x 8

Mountain Climbers

3 x 30

Thursday

2025-10-03

Mini-Band Lateral Pulses

1 x 15

Mini-Band Diagonal Pulses

1 x 15

Mini-Band Turn/Rotate

1 x 10

Standing Cross Body Mini-Band Resisted Chop

1 x 10

Mini-Band Pull Apart Raises

1 x 10

Mini-Band Tight Pull Apart

1 x 15

Hands Banded High Plank Shoulder Taps

1 x 10

DB Shoulder Press

4 x 6

DB DA Bent Over Row

4 x 10

Plank Reaches

4 x 10

DB SA Bench Supported Bent Over Row

3 x 12

Bench Supported Reverse Fly

3 x 12

Bird Dog ISO Hold

3 x 30

Half Kneeling Single Arm Lat Pulldown

12, 10, 8

DB Bicep Curls

3 x 10

Side Plank Clamshell

3 x 12

Coach

More from Training HAUS

James Warmuth

James is a performance coach with 15+ yrs of experience. A former decathlete and trail runner, he's coached athletes all ages, including Olympic marathoners to 300 lb weight loss clients. He's helped hundreds achieve fitness goals through personalized, results driven coaching.

Change how you look at exercise.

I promise that you will come out of week one looking at training in a whole new light. After a couple months you will be moving better and feeling more energized. Progress is inevitable.

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FAQs

Is this program for beginners?

Yes, but if you ever find it is too advanced, you can always reach out and we will be more than happy to accommodate or regress you.

Can I do this Program If I am pregnant?

I would recommend you follow our Prenatal plan, in order to best suite your position.

I am a current athlete - Will this be a good plan for me?

Although this plan WILL get you stronger, We have better programs to suite a current athlete.

The Proof

Kyler

Prior Collegiate athlete

Verified Athlete

"I feel faster and stronger than I did in college. I also don't have as many aches and pains."

Lisa

James is GREAT!

Verified Athlete

"I love the change in workout structure that I was accustomed to. I am 100% stronger and have more energy since starting 1 yr ago. James Has helped me love strength training."

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

Adult Strength with Jim Warmuth