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Bodyweight Training Ninjas

Davis Performance and Nutrition-DPN

Functional Fitness
Coach
Ty Davis

The functional bodyweight program is for athletes that need a system they can do at home or on the road. Short on time, or don't have or want a gym membership? Then this program is for you. No equipment required. You just need a safe space with plenty of room, your strong body, tough mindset, and the will to want to succeed. Simple, but not easy.

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No equipment needed
You just have to show up with your body and determination, the rest will follow.
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Shed body fat
Yes, you read that right. Implement a sound nutrition plan and the weight will drop. This is not bro-science, its real science.
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Increased level of fitness
Stick with the program long enough and you will begin to notice a difference in your ability to do work. Normal tasks will be a breeze and the tougher jobs will be noticeably easier. You will have more in the tank than before.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow. Weekly contact and daily if needed.
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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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. I will motivate you until you fire me.
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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 a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, through an app.
Equipment
Required
Body // Mindset // Commitment // Consistency // Discipline
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

A

Active Recovery

Monday
Week 1 Day 2

A1

Heroic Warm-up

A2

Run

1 x 5:00

B1

Scap Push-Up

3 x 10

B2

Plank Shoulder Tap

3 x 10

B3

Inchworm

3 x 10

Circuit

C

EMOM 20 Odd: 10 Double Push-Up Burpees Even: 20 Sit Ups

D1

Pigeon Stretch

1 x 2:00

D2

Couch Stretch (Hip Flexors)

1 x 1:00

D3

Saddle Pose

1 x 1:00

D4

Calf Stretch

Tuesday
Week 1 Day 3

A1

Burpee

3 x 10

A2

Curtsy Lunge

3 x 10

A3

Cossack Squat

3 x 10

Circuit

B

5 Rounds 30 Squat Jacks 20 Mountain Climbers 10 Step Ups

C1

Butterfly Stretch

1 x 1:00

C2

Pigeon Stretch

1 x 1:00

C3

Seated Forward Fold

1 x 1:00

C4

Saddle Pose

1 x 1:00

Wednesday
Week 1 Day 4

A1

Heroic Warm-up

A2

1-mile Run

1 x 1

B1

Scorpion

3 x 10

B2

Front Plank on Elbows

3 x 0:45

B3

Prone Swimmers

3 x 10

Circuit

C

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

D1

Saddle Pose

1 x 1:00

D2

Deep Squat Stretch

1 x 1:00

D3

Hamstring Rope Stretch

1 x 1:00

D4

Chest Stretch

1 x 1:00

Thursday
Week 1 Day 5

A1

High Knees In Place

3 x 10

A2

Cossack Squat

3 x 10

A3

Flutter Kicks

3 x 10

A4

Curtsy Lunge

3 x 10

Circuit

B

AMRAP 10 30 Double Unders (90 single) Jump Rope 10 Burpees

Circuit

C

Lower Body Conditioning 4 Rounds 10 Jumping Lunges 30 Body Weight Squats 30 Second wall sit 45s Rest Between Rounds

D1

Pigeon Stretch

1 x 1:00

D2

Hamstring Rope Stretch

1 x 1:00

D3

Prone Scorpion

1 x 1:00

D4

Couch Stretch (Hip Flexors)

1 x 1:00

Friday
Week 1 Day 6

A

Active Recovery

Saturday
Week 1 Day 7

A

Run

1 x 10:00

B1

Wall Sit

3 x 0:30

B2

Inchworm

3 x 10

B3

Lying Leg Raise On Bench

3 x 10

Circuit

C

10-9-8-7-6-5-4-3-2-1 Push-Ups Jumping Lunges Burpees Workout Example: 10 Push-Ups 10 Jumping Lunges 10 Burpees 9 Push-Ups 9 Jumping Lunges 9 Burpees etc...

D1

Butterfly Stretch

1 x 1:00

D2

Frog Stretch

1 x 1:00

D3

Sitting Floor Twist

1 x 1:00

D4

Seal Stretch

1 x 1:00

Coach
coach-avatar Ty Davis

Dedicated to you and your success. MS in Human Performance, MS in Nutrition and Wellness, CSCS, CF-L1, PN-L1. This means nothing if you aren't seeing results.

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Let's not waste anymore time!

Fitness is a marathon, not a sprint. In fact, fitness to me is a lifelong journey that only ends when you decide. We don't stop playing because we grow old; we grow old because we stop playing. "George Bernard Shaw". Show up and the rest will take care of

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FAQs
How many days to I train per week?
You may choose 5 days per week, or as little as 3 days, depending on your goals and you available time.
How long do the workouts take?
A full training session can last between 45-60 minutes. You can always cut out some exercises or blocks if you're short on time.
Is there a monthly commitment?
No, you can cancel anytime.
What equipment do I need?
All you need is your body, safe space, and a strong mindset.
The Proof
verified-athlete-avatar B. Williams

Marine and Army Veteran/Firefighter

Verified Athlete

"The programming exceeded my expectations. Highly recommend."

Join Your Virtual Gym

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

Bodyweight Training Ninjas
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Bodyweight Training Ninjas
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Bodyweight Training Ninjas
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Bodyweight Training Ninjas