At-Home Training

GALASSO ATHLETICS

Strength & Conditioning, General Fitness, Functional Fitness
Coach
Vicky Galasso, CSCS

The At-Home Training program is for you if:

  1. You have minimal equipment at home
  2. Maybe you travel a lot
  3. You like bodyweight and minimalist workouts
  4. You love variety each day
  5. You still want to build lean muscle and look good
  6. Increasing your running/cardio is a goal of yours
  7. You want something that can be done as a beginner or advanced!
  8. You need a workout that is simple to understand and execute in 30 mins or less!
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 5 days per week
Daily Strength, Core, and Cardio to make sure you get a full-body workout done at home!
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Recommended
Jump Rope // Backpack // Yoga Mat // Open area to train
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2022-9-26

Warm-up

A

3 sets: 30s per side pigeon stretch 20 jumping jacks 5 inchworms + pushups 10 bootstrappers

Lower Body Circuit

B

4 rounds of: 20 jumping squats 30s wall sit 10 glute bridges (both legs not one) -full rest between sets

Conditioning

C

4 rounds of: 400m run (.25 miles) 20 mountain climbers 15 sit-ups

Monday
2022-09-27

Warm-up

A

3 sets: 10 jumping jacks 10 big arm circles forward/backwards 20 plank shoulder taps 10 air squats with 1 sec pause at bottom!

Shoulder Circuit!

B

4 sets of: 10/10 front and side shoulder raises with light weight 30s overhead hold with object/weight 20 bicep curls with weights/laundry detergent, etc.

Conditioning

C

EMOM 15 mins: Min 1: Max jump rope reps or plate hops Min 2: 10 pushups + 10 sit-ups Min 3: 15 object ground to overhead 5x through for 15 min total!

Tuesday
2022-9-28

Warm-up

A

3-4 sets: 15 jumping jacks 10 big arm circles forward + back 10 second hold at bottom of squat (heels on the ground!)

B

Goblet Squat

4 x 20

C1

Single Leg RDL

3 x 15

C2

Bench Dips

3 x 15

Conditioning

D

Conditioning/ Flow for 21 minutes: 2 minute jog 1 minute walk *adding time from last week- more time jogging, same rest period.

Core

E

3 sets: 30s plank shoulder taps 30s crunches 30s straight leg lifts (laying on back)

Wednesday
Recovery Session 1

Optional Yoga VIdeo

A

Yoga for back and hamstrings ! https://www.youtube.com/watch?v=2xF_teT2_V0

Optional Flow

B

for 30-40 minutes -walk/jog -podcast -stretch -foam roll -theragun -go swimming what did you decide? I wanna know :)

Thursday
2022-9-30

Prep

A

Warm-Up

10 minute flow of: 1 minute jog or jog in place/twerk to your playlist, etc. 5/5 lunge and reach 10 goblet good mornings 10 upright row with KB(or object/backpack)

B

Single Arm KB Thruster

3 x 16

C

Backpack Bent Over Row

4 x 20

D

Single Leg Balance & Reach

3 x 20

Core Blast off

E

3 sets of: 30s sit-ups 30s mountain climbers 30s plank -rest 1 min

Friday
2022-10-1

Warm-up | Stretching

A

3 sets: 30s per side lunge stretch 10 total iron crosses 30s per side calf stretch 5/5 hip circles

30 minutes cardio

B

Options today! Let's get outside for a walk, run, or bike ride. Let me know what you did and how I can encourage you.

Core Circuit

C

3 sets: 40 leg flutters 20s side plank per side 20 plank shoulder taps

Coach
coach-avatar Vicky Galasso, CSCS

Vicky has been coaching high performers in the collegiate strength and conditioning settings as well as private and crossfit coaching worlds for 10+ years. She uses her experiences and knowledge to bring forth some comprehensive, research-backed programs to help clients achieve their goals!

The Proof
verified-athlete-avatar Charlotte T

Dog Mom/ Consultant

Verified Athlete

"Working out with Vicky has changed how I live my life! I do both personal training and her online group and they're wonderful. She's a highly skilled professional and really excels at challenging you while understanding how to make sure you're safe and productive according to your own needs. I can't recommend Vicky and Galasso Athletics highly enough."

verified-athlete-avatar Jennie W

Entrepreneur/ Baseball Mom

Verified Athlete

"I love Vicky and her small group training! She is so knowledgable, and the workouts are fun, effective, well-rounded, and mindful for everyone in the room. She truly cares about her people, and she is professional and light-hearted. You will be fitter and happier. It's a DUH! I'm so grateful to have found her! Thank you Vicky for being awesome!"

Join Your Virtual Gym

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

At-Home Training
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At-Home Training
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At-Home Training
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At-Home Training