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Bells of Fury

Chronic Gains

Strength & Conditioning, Personal Training
Coach
Liz Walker

Want to get strong, but don't know where to start? Have a busy schedule and limited equipment? I've got you!

This program is for anyone who wants an easy to follow routine and has access to limited equipment.

Workouts are THREE days a week - all you need is a set of dumbbells (or kettlebells) and some bands. Most exercises have alternatives if you don't have the appropriate equipment.

You'll have video instruction for each exercise and access to me in the app as your coach.

I can't wait to train with you!

$50 / mo
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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
THREE workouts per week highlighting strength, conditioning, and skill training that’s accessible and challenging for athletes of any level/background
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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 coach/team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells or kettlebells // Bands
Recommended
Physio Ball
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2026-01-05

Circuit

A

Hamstring Scoops x10ea 1/2 Kneeling Windmills x5ea (light weight or bodyweight) Side Plank Leg Raises x10ea Eccentric Push-ups x5 X1-2 Rounds

B1

Sumo KB Deadlift

3 x 10

B2

DNS DB Floor Press

3 x 12

C1

KB Windmills

3 x 10

C2

Single Leg Hip Thrusts

3 x 10

Circuit

D

Ab Circuit Sit-up x1 min Bicycles x1 min Leg Lowers x1 min Mountain Climbers x1 min Rest and aim for 1-2 rounds

Wednesday
2026-01-07

Circuit

A

1/2 Kneeling Psoas Stretch x10/side Banded Open Books x10/side Shoulder CARs x5/side Box Jump x5 X1-2 Rounds

B

Iso Split Squat

3 x 1:00

C1

Eccentric Pull-Ups

3 x 0:03 @ 3

C2

Weighted Hollow Body Hold

3 x 0:30

Circuit

D

AMRAP Set a timer for 5+ minutes and complete as many rounds as possible! Rest as needed. Wall Balls x15 (air squats if no ball available) Wall Plank x:30

Friday
2026-01-09

Circuit

A

90/90 Dynamic Stretch x5ea Adductor Stretch w/ T-spine Rotation x10ea Single Leg Hip Thrusts x10ea Band Pull Aparts x10 X1-2 Rounds

B1

Broad Jumps.

3 x 5

B2

Cheat Clean

3 x 10

C

Barbell Hip Thrusts

12, 10, 8

D1

DB Walking Lunges

3 x 16

D2

Incline DB Bicep Curls

3 x 12

Circuit

E

Sprints Warmup x2-5 mins Sprint x200m Rest 1-2 mins and repeat X4-6 Can be done on any cardio equipment if you want to opt out of running.

Coach
More from Chronic Gains
coach-avatar Liz Walker

I’ve been coaching for 10 years and LOVE sharing my joy of strength with others. I’m StrongFirst certified, Pre/Post Natal certified, and DNS certified. Movement is medicine and is for EVERY body. Come join me in getting strong!

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Join the Team!

I want you to feel empowered by your workouts, not bogged down. EVERY body is welcome here and I can’t wait to work with you!

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FAQs
Who is this training for?
Anyone with an understanding of all basic movement patterns.
How long are the workouts?
45-60 minutes depending on how long you rest.
I don’t own any equipment - can I still do this program?
You will need something that can be used for resistance. It’ll be hard to make gains without at least one set of weights! Adjustable weights are my personal favorite if you can budget for them!
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When you join a team you’re getting more than programming, you’re joining an online community.

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