Home/Small Gym Option: Dumbbells + Bodyweight Program

Norwottuck Online

Functional Fitness, General Fitness, Weightlifting, Strength & Conditioning, Functional Training, Women's Training
Coach
Heather Mae

FAQ + MORE INFORMATION:

This is an option for general health geared more towards aesthetics and can be done with only dumbbells. This was designed to require minimal equipment and will be extremely scalable for any fitness level or equipment available. If you need scales without any equipment, just ask!

** Has this programming been tested?

Yup, the same programming that produces 500+ personal records per year for our members. We modify our proven affiliate program to your goals and equipment availability.

** "HOW DO I KNOW THE PROGRAM IS WORKING?"

You will be able to track your results, post them to the leaderboard of others doing the same workouts as you, and keep track of your past results. With that, you can chat with the coaches and others doing the same program. Many find this is absolutely key for accountability!

We understand doing an at-home option can be intimidating when you’re used to being coached - it can seem that in most of the online programs available you are just a number among thousands.

Here, your coaches are local, know your name, and care about coaching the group in a way that everybody is heard and kept on track.

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No Equipment? No Problem.
Just grab a set of dumbbells.
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Local Coaches
You are not a number among thousands. You will have direct access to coaches that will, you know, actually see and respond to your message.
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Experienced + Dedicated Coaches
Over 1,000+ Clients Coached to Reach Their Goals
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Small Group
Ever sign up to a program that has thousands of people fighting for coaching attention? Yeah, we're not that.
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 5 days per week
Daily strength, conditioning, and skill training that’s accessible and scalable to any equipment available
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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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 an instagram plan is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2022-3-21

Conditioning

A

DBBW EMOM Workout

EMOM 40 Minutes 1- Chest Supported DB Row 2- Ski Erg Calories or No Push Up Burpees 3- Single Arm Overhead Walking Lunges 4- Rest

Monday
DB + BW Hamstring + Posterior Focused

A

Death March Hamstring Walk

Circuit

B

3 Rounds For Time: 30 Russian Dumbbell Swings 30 Lateral Hops Over The Dumbbell Go as fast as you can WITHOUT sacrificing form!

Tuesday
2022-3-23

A1

Handstand Basics

1 x 15:00

A2

Inchworm

Circuit

B

On a 20 Minute Clock, flow through: 10 Side-Lying Leg Raises Per Side (Jane Fondas) 50 Jumping Jacks 40 Second Elbow Plank This is sort of the same idea as an AMRAP, but the goal is to be calm/cool/collected to keep good form the whole time. On the side lying leg raises, point the toe down+in on the leg that is raising up and down. It will help you feel it in the side of your glutes!

Wednesday
2022-3-24

A

DB Front Squat

3 x 10

B1

1-Arm DB Row

3 x 8

B2

Seated DB Power Clean

3 x 8

C1

Fire Hydrant

3 x 5

C2

Static Stretch

1 x 5:00

C3

Foam Roll

1 x 5:00

Thursday
2022-3-25

A

1-Arm KB overhead press

3 x 12

Circuit

B

21-15-9-6-3 Hollow hold (rep=1 second) Glute Bridges (both feet on the ground) Waiter Walk (1 rep = 1 step, then repeat with the other side) The flow of this workout is 21 seconds of hollow hold, 21 glute bridges, 21 steps with dumbbell overhead on one side, then 21 steps with the dumbbell overhead on the other side, then 15 seconds of hollow hold, 15 glute bridges, so on.

Saturday
FULL REST + MOBILITY

A

Flexibility/Mobility Routine

Coach
coach-avatar Heather Mae

Heather is a Crossfit Gym Co-Owner with Robert, the mastermind behind the programming. She is also a Nutritionist, and short on time. She created this method for people like her. Short on time, but not willing to skip out. She has helped over 1,000 clients lose weight, gain energy, and still make that morning meeting. She believes communication is crucial - no 3-day wait for an answer here.

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We get it, and we can help.

Our invitation to you - get out of the programs that have thousands of clients competing for attention. Get the coaches that worked for those companies on your side in a small community that cares. We want you to succeed because our passion and business de

Start My 7-Day Free Trial
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FAQs
Can I try it before committing to a month?
Yup, 7 day absolutely FREE trial is included in every membership - we're confident you'll love it.
Are the dumbbells 100% necessary?
In short, no. However, most workouts involve dumbbells, so access will make it easier. If you don't have them readily available, ask for no-equipment scales!
Do you cap membership so coaches have reasonable response times?
Yup. We are not capped yet as we have added coaches to the team. Grab a spot while they're available!
The Proof
verified-athlete-avatar Alex R

4 Years on Our Affiliate Programming

Verified Athlete

""It's literally crazy, remember when I first started?""

verified-athlete-avatar Alyssa V

Never Miss a Workout Day Queen

Verified Athlete

""My waist is down to a flat 32". The scale is also down which is pretty cool, and I feel amazing!""

verified-athlete-avatar Steve M

Super-Dad

Verified Athlete

"Over 3 Years on Our Programming!"

Join Your Virtual Gym

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

Home/Small Gym Option: Dumbbells + Bodyweight Program
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Home/Small Gym Option: Dumbbells + Bodyweight Program
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Home/Small Gym Option: Dumbbells + Bodyweight Program
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Home/Small Gym Option: Dumbbells + Bodyweight Program