BUILT STRONG FAM @ HOME: Training by Eva Simmons in TrainHeroic

BUILT STRONG FAM @ HOME

BUILT STRONG FAM

Weightlifting, Strength & Conditioning, Women's Training
Coach
Eva Simmons

Here at the BUILT STRONG FAM, women train with purpose! This isn't a mash-up of trendy Instagram training, BUILT STRONG is lifting with a clear objective in mind.

Improve strength, build muscle, and get real results - all from the comfort of your home!

BUILT STRONG will:

  • Add structure to your training
  • Help you break through plateaus
  • Focus on training smarter, not harder
  • Teach you how to maximize your time training
  • Prioritize building muscle over endless hours of cardio

STRONG is for every one, at every age, in every body! STRONG is powerful! And STRONG is sexy!

Drop the doubts, because we're going to lift to GROW. We're going to stop shrinking ourselves. We're going to get strong, and we're going to stop apologizing about it!

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TRAIN WITH PURPOSE
The days of hitting shuffle on Instagram workouts is over! Drop the BS, and get Built Strong instead. With programming that continually builds with every phase, you'll shatter plateaus and always be progressing.
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BUILD YOURSELF UP
Strong looks good on everyone! I want to empower you to stop focusing on what you look like, and start focusing on what you're capable of. Let's build muscle to not only look good, but to feel good too!
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STRONG IS FOR EVERYONE
It's never too late to get started or to train smarter! New to lifting? Learn with a program that includes video demonstrations, support, and progression. Experienced lifter? Break through barriers, focus on form, build muscle and strength.
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TRAIN ANYWHERE
Get strong with minimal equipment! Train from the comfort of your living room with this home edition of BUILT STRONG!
Features
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Access to your coaches
Message anytime for exercise sub recommendations, form checks, or tips!
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Programming 5 days per week
5x Resistance Training Session per week, plus Rest & Recovery Protocols
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Exercise Video Guidance
Know how to execute every lift with video guidance of every exercise.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Resistance Bands
Recommended
Kettlebells // Bench // Step/Box
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Rest Day
Monday
Squats & Quads

Warm Up

A

90 degree Hip Rotations 1 x 20 Worlds Greatest Stretch 1 x 8 per side Yogi Squat 1 x 30 seconds

B1

Terminal Knee Extension

3 x 15

B2

Heels Elevated DB Front Squat

3 x 10

C

Bulgarian Split Squat

3 x 8

D1

Front Foot Elevated Split Squat

3 x 10

D2

Kneeling Sissy Squats

3 x MAX

E

Walking Lunges

20, 16, 14, 12

Tuesday
Upper & Core

Warm up

A

Shoulder rotations 1 x 20 Underhand Band Pull-Aparts 1 x 20 Shoulder External Rotations 1 x 15 per side

B

1 1/4 Shoulder Press

3 x 10

C1

Dumbbell Front Raise

3 x 12

C2

Dumbbell Upright Row

3 x 12

D1

Single Arm Dumbbell Row

3 x 15

D2

Drag Curls

3 x 10

E1

Weighted Sit Up

3 x 10

E2

Bench Crunches

3 x 12

Wednesday
Glutes & Hams

Warm Up

A

Pigeon Stretch 1 x 30 seconds per side Walking Hamstring Stretch 1 x 15 per side Squat to Fold 1 x 10

B

Dumbbell KAS Hip Thrust

3 x 15

C1

Straddle Lift

3 x 12

C2

Deficit Reverse Lunge

3 x 8

D1

Single Leg Hip Thrust

3 x 8

D2

Hamstring Lifts

3 x 10

E1

Banded 30 Degree Step Back

3 x 15

E2

Paused Squat

3 x 0:30

Thursday
Rest Day
Friday
Upper Body 2

Warm Up

A

Cat cows 1 x 20 4 point Spinal Rotation 1 x 10 per side Shoulder Rotations 1 x 20

B

Bench Press (Neutral to Overhand)

3 x 12

C1

Chest Supported Reverse Fly

3 x 12

C2

Banded Face Pulls

3 x 15

D1

Dumbbell Incline Bench Press

3 x 10

D2

Tricep Dips

3 x MAX

E

Standing Arnold Press

3 x 12

F

Push-Up

2 x MAX

Saturday
Lower Body Lift

Circuit

A

Walking Hamstring Stretch 1 x 15 per side World's Greatest Stretch 1 x 8 per side Yogi Squat 1 x 30 seconds

B1

Single Leg Deadlift

3 x 10

B2

Banded Hamstring Curl

3 x 15

C

Weighted Step Ups

3 x 12

D

Dumbbell Deadlift with Pause

3 x 10

E1

Dumbbell Good Morning

3 x 12

E2

Single Leg Sit Squat

3 x 10

Coach
coach-avatar Eva Simmons

Powerlifter, yogi, and mother of two! As someone who discovered fitness in her 30's, I learned first hand it's never too late to become a badass with a barbell! It is my mission to get women STRONG! Join me - Fellow moms, women of all ages, from all backgrounds - Let's LIFT Together! Drop the doubts and unleash your best self! (Certified PT, Strength Coach, Nutrition Coach, & Yoga Teacher)

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STRONG IS A MINDSET

For less than $1 a day you will discover your true potential. Let's lift!

Start My 7-Day Free Trial
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FAQs
Who is BUILT STRONG for?
BUILT STRONG is for women who are committed to elevating their training, building muscle, and getting strong.
When can I start?
Jump in anytime! The BUILT STRONG FAM is actively grinding away and we would love for you to join us. With my ongoing programming, you can pick up where we are at. There is no waiting around for the next training block or week to start. Don't wait for another Monday!
How long are the sessions?
Approximately 45 minutes with adequate rest. Less if you require shorter rest periods.
Join Your Virtual Gym

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

BUILT STRONG FAM @ HOME
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BUILT STRONG FAM @ HOME
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BUILT STRONG FAM @ HOME
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BUILT STRONG FAM @ HOME