BK Performance

Coach
Bret Kelly

Eating healthy can drastically change your body on its own. But, work in the gym can be the catalyst you need to get there faster, stay their longer, and live a healthier lifestyle all together.

I have specifically made these workouts for anyone from a complete beginner to intermediate experience in the gym. With the Train Heroic app you can follow along daily, see sets, reps, coaching cues, videos and more.

This fitness group is a true TEAM!. Everyone has the ability to not only reach out to myself to ask questions, but to cheer on others in the group and hold us all accountable!

If you are looking for the next step in taking back your health, This program is for you.

Features
7 sessions per week
Must use App app to view and log training
Team Training
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Workout Calendar keeps you on track
Track your workouts: your sleep, energy, soreness, sets, reps, weight, etc
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Elite Level Coaching
Access to our coaches 24/7 via the chat options on the app allow you to ask questions, send videos and build a relationship with your coach.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Strength 1 - Linear Day

A1

Foam Roll Technique

1 x 5:00

A2

T-spine Rotation

1 x 10

A3

1/2 Kneeling Hip Flexor

1 x 0:30

B1

Goblet Squats

3 x 10

B2

Alternating Bench Press

3 x 10

B3

BB Bent Rows

3 x 10

C1

RDL

3 x 8

C2

Curl to Press

3 x 10

C3

One Arm Lat Pulldown

3 x 10

Monday
HIIT 1

A

Bike

1 x 5:00

Circuit

B

10:00 min Complete as man rounds as you can - 10 reps of each movement

Circuit

C

10:00 min Complete as man rounds as you can - :15 sec split squats each leg, 10 reps RFESS, 10 yards, bear crawl, 10 Renegade rows each

Tuesday
Cardio Day

A

Bike

5:00, 1:00, 1:00, 1:00, 1:00, 1:00, 5:00 @ 5, 7, 7, 7, 7, 7, 5

B

20 Min Flow Yoga

1 x 20:00

Wednesday
Strength 1 - Lat Day

A1

Foam Roll Technique

1 x 5:00

A2

Quadruped Groin Stretch

1 x 10

A3

1/2 Kneeling Hip Flexor

1 x 30:00

B1

Step-up

3 x 10

B2

Lateral Step-up Jumps

3 x 5

B3

Side Plank Row

3 x 15

C1

Staggered RDL

3 x 8

C2

KB Skull Crushers

3 x 15

C3

Barbell Upright Row

3 x 15

D

KB Lateral Sways

3 x 0:30

Thursday
HIIT 2

A

Bike

1 x 5:00

Circuit

B

10:00 min Complete as man rounds as you can - 10 reps of each movement

Circuit

C

10:00 min Complete as man rounds as you can - :30 sec wall sit, 10 reps squats & jumps, 10 mtn climbers each leg

Friday
OFF

A

Outdoor Meditation

1 x 10:00

Saturday
Active Recovery

A

Bike

1 x 20:00

B

Morning Yoga - Easy 15 min

1 x 15:00

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Stop waiting, Take Action Today

Stop thinking you will do something about it tomorrow and make it happen today.

Start My 7-Day Free Trial
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Join Your Virtual Gym

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

General Strength Training - 1
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General Strength Training - 1
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General Strength Training - 1
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General Strength Training - 1