Bodyweight Strength Training

Davis Performance and Nutrition-DPN

Functional Training

Coach

Ty Davis

My bodyweight strength training program is a fitness routine that leverages your own body weight to provide resistance in various exercises. This type of training program typically includes exercises that engage multiple muscle groups simultaneously, enhancing overall strength, balance, and flexibility. Common exercises in a bodyweight program might include push-ups, squats, lunges, planks, and pull-ups. These exercises can be modified to suit different fitness levels and goals. Since the program relies solely on body weight, it offers the convenience of being performed almost anywhere without the need for specialized gym equipment.

$25 / mo

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Versatility and Accessibility

Bodyweight exercises can be performed anywhere, from the comfort of your home to a park, without the need for any equipment. This makes it an extremely accessible form of exercise for a wide range of individuals.

Improved Functional Strength

These exercises mimic natural movements and activities you might do in daily life, thereby improving the functional strength that is directly applicable to everyday activities.

Enhanced Muscle and Core Stability

Bodyweight training often engages multiple muscle groups at once, with a significant focus on core strength. This helps in developing a more balanced and stable musculature.

Increased Flexibility and Mobility

Many bodyweight exercises incorporate a range of motion that can help in improving overall flexibility and joint mobility.

Cost-Effective and Time-Efficient

With no need for a gym membership or purchasing equipment, bodyweight training is a cost-effective way to exercise. Additionally, these workouts can be quite time-efficient, offering significant benefits even in shorter sessions.

Features

Access to your coaches

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

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

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

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is antiquated. Your coach and team will push you harder, know you better, and keep you going longer, all on the app!

Equipment

Required

Pull-up bar // Jump rope // Space to sweat

Sample Week

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

Sunday

2024-1-7

Rest

Monday

2024-1-8

Heroic Warm-up

1 x 5:00

Scap Push-Up

3 x 10

Plank Shoulder Tap

3 x 10

Inchworm

3 x 10

Circuit

EMOM: 20 (Every Minute on the Minute) Odd: 10 Double Push-up Burpee Even: 20 Situps Scale up or down based on your fitness level. Perform regular burpees if you are not able to do double push-up. Workout Example: Min 0-1: 10 Double push up burpee Min 1-2: 20 Sit ups Min 2-3: 10 Double push up burpee Min 3-4: 20 Sit ups 20 minutes total

Hollow Rock

3 x 10

Hollow Hold

3 x 0:10

Hollow Rock

3 x 10

Tuesday

2024-1-9

Heroic Warm-up

1 x 5:00

Half Burpee

3 x 10

Curtsy Lunge

3 x 10

Plank Up Downs

3 x 10

Cossack Squat

3 x 10

Circuit

METCON: 5 Rounds 30 Squat Jacks 20 Mountain Climbers (ea side) 10 Step-ups (ea side) use a box, chair or steps!

Air Squat

3 x 10

Jump Squat

3 x 10

Wall Sit

3 x 1:00

Wednesday

2024-1-10

Heroic Warm-up

1 x 5:00

Bodyweight Windmill

3 x 10

Cat Cows

3 x 10

Scorpion

3 x 10

Circuit

For time: 50 Air Squats 15 Burpees 40 Reverse Lunges (ea side) 15 Burpees 30 Mountain Climbers (ea side) 15 Burpees 20 Sit-Ups 15 Burpees 10 Push-ups 15 Burpees

Glute Bridge

3 x 10

Superman

3 x 10

Wall Sit

3 x 1:00

Thursday

2024-1-11

Heroic Warm-up

1 x 5:00

High Knees In Place

3 x 10

Cossack Squat

3 x 10

Flutter Kicks

3 x 10

Curtsy Lunge

3 x 10

Circuit

AMRAP: 10 ( As many reps/rounds as possible) 30 Double Unders (jump rope) or 90 single 10 Reverse Burpees (you do not need a weight) May sub double unders for: Jumping jacks or squat jacks

Jumping Lunge

4 x 10

Air Squat

4 x 10

Wall Sit

4 x 0:30

Jump Squat

4 x 10

Friday

2024-1-12

Heroic Warm-up

1 x 5:00

Wall Sit

3 x 0:30

Inchworm

3 x 10

Lying Leg Raise On Bench

3 x 10

Circuit

For time: 10-9-8-7-6-5-4-3-2-1 Push-ups Jumping Lunges Burpees Perform all three exercise for 10 reps and then move to all three at 9 and so on. Sub jumping lunges for forward lunges!

Pull-Up

3 x 8

Lying Back Press

3 x 10

Cobra Stretch

3 x 10

Plank

1 x 3:00

Saturday

2024-1-13

Active Recovery

Coach

More from Davis Performance and Nutrition-DPN

Ty Davis

Hello, I'm Ty Davis, and I'm here to guide you on your journey to unlocking your true potential. My passion for human performance was ignited during my time as a dedicated US Marine. Serving my country, I quickly learned that peak physical and mental conditioning was not just a preference, but a necessity for success in the most demanding situations.

Get started; quit talking and begin doing!!

This space was for me to do a last ditch effort to sale you and convince you to train with me. I am not going to do that. What I will do is explain to you how important it is to take care of you. If you are reading this, then chances are you need this in y

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FAQs

HOW MANY DAYS OF PROGRAMMING WILL I HAVE?

There will be five sessions per week with no obligation to do all five. A minimum of three days per week is recommended to see noticeable results.

ARE THERE ANY EXERCISE DEMO VIDEOS?

Yes, there are video demonstrations for many of the exercises, however, there are a lot that are known to all i.e. push-ups etc...

WILL I HAVE ACCESS TO A COACH?

Yes, there will be limited access to a coach. You can ask questions any day of the week and I will respond pretty quickly. Unless I am sleep!

WILL THERE BE NUTRITION ADVICE?

Yes, there will be nutrition recommendations at the request of the athlete. Macro based nutrition will be provided that supports your goals and lifestyle!

CAN I CANCEL ANY TIME?

Yes, you can cancel anytime as there is no obligation.

The Proof

B. Williams

Very supportive and inspiring!

Verified Athlete

"I have been on a program from Ty for a couple months. The focus was muscle endurance. However, overall strength has grown as well. Thus far i am down around 20 lbs in 2 months with my clothes fitting better everyday. With a program from Ty you will get out what you put in."

D. Lacerte

Highly Recommend!

Verified Athlete

"Coach Ty is a motivator and great fitness coach! He's great at finding your physical limits and pushing you through. He's assertive, but not pushy. I highly recommend for anyone looking to get more fit at any level."

Z. Taylor

Great Inspiration!

Verified Athlete

"Just completed Ty's 12 week program he made for me based off my goals. I went from 223 down to 205 in the 12 weeks. Ty answered any questions and gave advise along the way. I stayed as consistent as possible with the exercises, along with eating healthier and Ty's plan has proven itself. Thanks Ty!"

N. Friederich

Great Structure and Motivation!

Verified Athlete

"Excellently structured workouts custom tailored to exactly what I was looking for. Ty offers a really personal approach and even in just a month I have seen great improvements across the board."

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Bodyweight Strength Training