Bodyweight/Home Gym Program

InspHigher Life

Coach

Isaiah Keck

InspHigher Life is proud to finally produce their very own bodyweight/home gym styled community program! This program is for those who want to master their body's weigh, challenge their mind to muscle, don't have access to standard gym equipment and/or can't fit it into their schedule.

This 12-week program is split up into three, four week segments: Foundation, Progression, Mastery. Workouts are geared to be about 45 minutes in length on a 3 day split (M/W/F or T/Th/S) with other things to do on the remaining 4 days. If you are absolutely short on time then feel free to make triplets instead of pairs. Whatever split you choose in week one is the split we ask you to stay in for the remainder of the segment. If you miss a day do not try to make it up; stay on course.

Expect progress to start 2-3 workouts in, physique progress 4-6 weeks in, and long term boosts in mental health 10-12 weeks in.

Do not try and make modifications especially if you are just beginning. The routine is set up the way that it is for various reasons you will soon find out. Trust the process and discover what you are made of!

$50 / mo

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Commiting to being physically GREAT

Calisthenics utilize compound movements that work multiple muscle groups at once in functional movements that resemble real-world movement patterns.This makes it easier for you to get a full-body workout in a short amount of time, making it an efficient and effective form of exercise. This program will challenge you to stay low body fat and challenge your strength-to-bodyweight ratio.

MASTER what your body is capable of!

We will help you better learn and master your own body, which can/will transfer over to your strength in the gym with resistance training. This program will teach you to become aware of your form at all times by properly paving the foundation you can apply anywhere. Overcome any injuries that are holding you back.

Convenience

Your body alone is an amazing form of resistance that will allow you to workout anytime and anywhere. This program will give you a great overall total body workout so that you can walk away feeling accomplished.

Features

Access to your coaches

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

Programming 7 days per week

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

Mental Exercises

Structured mental training exercises to cultivate your inner strength

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

We don't do the lazy PDFs. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Recommended

Resistance Bands // Yoga Ball

Sample Week

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

Monday

Calisthenics Intro Week Template

Heroic Warm-up

1 x 10:00

Yuri's Shoulder Mobility Drill

1 x 10

Wrist Prep Series

1 x 10

Dead Bug

1 x 30

Dead Hang

1 x 0:30

Support Hold

1 x 0:30

Squat Progression

1 x 10

Hinge Progression

1 x 10:00

Air Squat

3 x 8

Negative Pull-Up

3 x 8

Romanian Deadlift (RDL)

3 x 8

Negative Dips

3 x 8

Push-Up

3 x 8

Horizontal Rows

3 x 8

Anti-Extension Progressions

3 x 12

Anti Rotation Progressions

3 x 12

Extension Progression

3 x 12

Static Stretches

1 x 10:00

Tuesday

Week 1 Day 2

Warm Up (Video)

1 x 6:00

100 m Sprint

7 x 100

Swim

8 x 50

Yoga Class (Video)

1 x 30:00

Wednesday

Calisthenics Intro Week Template

Heroic Warm-up

1 x 10:00

Yuri's Shoulder Mobility Drill

1 x 10

Wrist Prep Series

1 x 10

Dead Bug

1 x 30

Dead Hang

1 x 0:30

Support Hold

1 x 0:30

Squat Progression

1 x 10

Hinge Progression

1 x 10:00

Bulgarian Split Squat

3 x 8

Scapular Pull-Up

3 x 8

Single Leg RDL

3 x 8

Handstand Hold

3 x 15

Single Arm Push Up Progression

3 x 8

L Pull-Up

3 x 8

Anti-Extension Progressions

3 x 15

Anti Rotation Progressions

3 x 15

Extension Progression

3 x 15

Static Stretches

1 x 10:00

Thursday

Walk

1 x 45:00

Friday

WillOfFire05

Heroic Warm-up

1 x 10:00

Yuri's Shoulder Mobility Drill

1 x 10

Wrist Prep Series

1 x 10

Dead Bug

1 x 30

Dead Hang

1 x 0:30

Support Hold

1 x 0:30

Squat Progression

1 x 10

Hinge Progression

1 x 10:00

Air Squat

3 x 8

Archer Pull-Ups

3 x 8

Hamstring Curl on Slides

3 x 8

Ring Support Hold

3 x 15

Hand Release Push-Up

3 x 8

Horizontal Rows

3 x 8

Anti-Extension Progressions

3 x 12

Anti Rotation Progressions

3 x 12

Extension Progression

3 x 12

Static Stretches

1 x 10:00

Friday

Week 1 Day 5

Friday Hype Up

Saturday

Week 1 Day 6

Warm Up (Video)

1 x 6:00

Assault Bike

1 x 30:00 @ 6

Swim

1 x 30:00 @ 6

Yoga Class (Video)

1 x 30:00

Coach

More from InspHigher Life

Isaiah Keck

Isaiah is the founder of inspHigher Life LLC and has worked with thousands of clients to reach their goals and find their passion. As a coach and athlete, he is dedicated to helping clients reach their goal in terms of weight loss, building muscle, overcoming injuries and finding community. He offers virtual training and nutritional guidance through the InBody App for those needing extra help.

The Only Way To Finish Is To Start.

Your body can do anything, it's your brain you have to convince. It's time you pave your foundation and discover what your body is truly capable of. Join our community and be apart of something bigger.

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FAQs

Is weight loss the most important goal of fitness?

No, and should be a byproduct of your main goal. Strive to feel better, to have more energy, enter a competition, hike a mountain, or keep up with your kids/grandkids. You'll get more out of your program if you notice the small payoffs that exercise provides in a very short amount of time.

How long does it take to see results?

Results are not instantaneous. It can take anywhere from 6-8 weeks or more to see results from your program. That discourages many as we live in an instant world. Don’t get discouraged. Consistency will pay off, even if you don’t see the results you’re looking for in the mirror/scale right away.

What's the best diet for my fitness goals?

The nutrients you fill your body with matter, and my advice is to stay away from CRAP; carbonated, refined, artificial, and processed. Listen to your body and stick to a diet plan for 30-90 days before switching things up. Be weary to purchase any program from someone without credentials.

To maintain physical fitness, does it require major lifestyle changes?

No. Fitness can be achieved through small changes in what you eat and your level of activity. It's really that simple. Remember that you can start out slowly; work your way up to a higher level of activity, and implement more dietary changes over time. Patience and baby steps are essential.

Do I have to warm up, cool down and stretch?

They are non-negotiables and are vital in preventing injuries. These help maximize benefits from exercise both during and after by allowing you to recruit more muscle fibers during exercises and perform/lift more effectively.

Why are my lifts and numbers on the scale not improving?

The number on the scale doesn't matter. Your body composition is changing and the scale will change daily. Tracking your lean mass growth/fat mass loss is where your focus should be, and if the lifts aren't improving you could be either undereating, over training, or not lifting heavy enough.

The Proof

Josh Napora

Jumped 500+lbs in his compound maxes!

Verified Athlete

""Working with Isaiah was great. He helped me improve my overall fitness and guide me towards making goals. Through training I was able to improve my strength, form, and my overall consistency in my fitness.""

Reid Hanny

Gained 18lbs of muscle and is pain free!

Verified Athlete

""Isaiah and his team are dedicated to your improvement and your passions inside the gym and out. I advise anyone who will listen to stop wasting your time, sign up with Isaiah, match his dedication, and come with a purpose; He'll take care of the rest.""

Mike Downey

Pain free and put on 9lbs of muscle!

Verified Athlete

""Isaiah challenges me to work beyond what I think I'm capable of, to grow daily. He has a genuine care for people and desire to help them change behaviors and transform their lives. I feel like I'm one half of a partnership with his expertise. I can't imagine working with any other trainer.""

Rebecca Reid

Lost over 20lbs of fat!

Verified Athlete

""Training with Isaiah was one of the best decisions I've ever made to improve my health and wellness. He's personable, fun to work with, and incredibly knowledgeable. Without a doubt, Isaiah was worth the investment in my own health, personal confidence, and in leading to long term success.""

Join Your Virtual Gym

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

Bodyweight/Home Gym Program