Fit 4 Life: Training by Kyle Donsberger in TrainHeroic

Impulse Athletics

Coach
Kyle Donsberger

This is a program designed for anybody looking to stay active or start to get active and start at the gym. The workouts are full body and designed to take 30-45 minutes to make it easy to follow and quick to do. There are videos for all exercises so even the most basic athlete/lifter can follow along. There are also modifications built in that will allow you to do the workout with what you have available whether that be a barbell or dumb bells!

The week consists of 3 full body workouts and also include a mobility session each week to aide in recovery!

Features
3 sessions per week
Must use TrainHeroic app to view and log training
Team Training
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Guided Program
The biggest issue people have with training is not having a program to stick to. Joining Fit4Life will provide an easy to follow program for you to get happier and healthier.
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Sense Of A Community
One of the biggest problems with trying to build new habits is that it can feel lonesome. Fit4Life has been designed to provide a community feel so that you have other people within the group you can talk to and compete with if you want that aspect.
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Accountability
Fit4Life will provide you with accountability with check-ins not only from me but also the rest of the community so that you can stay motivated and get after it!
Features
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Programming 3 days per week
You get 3 full body workouts/week that build strength and stability. These sessions are designed to be about 30-45 mins to maximize your time
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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 a lifeless PDF is so last year. Your coaches & team will push you harder, know you better, & keep you going longer, all through an app.
Equipment
Recommended
BarbellsDumb BellsBenchSquat RackPlate WeightsPlatform
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Dumb Bell Training Session 1 - Fit4Life

Prep

A

Track Warm-up

General movement to get the heart rate up My warm-up is 200-400m jog to warm up, arm circles (forwards and backwards), lateral arm swings, sprint arms, grass sweeps, forward bends (forward, lateral each side), lateral lunges, leg swings (forward, lateral)

B1

Wall Squat

2 x 4

B2

Hip Openers

2 x 3

C1

Goblet Squats

4 x 6

C2

Squat Jumps

4 x 6

D1

DB Half Deadlift

4 x 6

D2

Prone Machine Hamstring Curl

E1

Dumb Bell Bench Press

4 x 8

E2

Single Arm Dumb Bell Row

4 x 8

F

Cool Down Jog

1 x 3:00

G1

Hamstring Stretch

2 x 30

G2

Butterfly Stretch

2 x 1:00

Tuesday
Barbell Training Session 1 - Fit4Life

Prep

A

Track Warm-up

General movement to get the heart rate up My warm-up is 200-400m jog to warm up, arm circles (forwards and backwards), lateral arm swings, sprint arms, grass sweeps, forward bends (forward, lateral each side), lateral lunges, leg swings (forward, lateral)

B1

Wall Squat

2 x 4

B2

Hip Openers

2 x 3

C1

Back Squats

4 x 5

C2

Box Jumps

4 x 5

D1

Half Deadlift

4 x 5

D2

Leg Extension

4 x 5

E1

Barbell Bench Press

3 x 6

E2

Barbell Bent Over Row

3 x 6

F

Cool Down Jog

1 x 3:00

G1

Hamstring Stretch

2 x 30

G2

Butterfly Stretch

2 x 1:00

Wednesday
Mobility - Lower Body

A

My Dynamic Warmup

1 x 5:00

B1

Wall Squat

3 x 4

B2

Hip Openers

3 x 3

B3

Hip Circles (Forward)

2 x 5

B4

Hip Circles (Reverse)

2 x 5

B5

Inchworms

3 x 3

B6

Glute Bridge (Mobility)

3 x 10

B7

Lateral Lunges (Mobility)

3 x 5

B8

Couch Stretch

3 x 30

B9

Pigeon Stretches

3 x 30

Friday
Stability Day - Fit4Life

A

My Dynamic Warmup

1 x 5:00

B1

Wall Squat

2 x 4

B2

Hip Openers

2 x 3

C1

Bulgarian Split Squat

3 x 8

C2

Single Leg Romanian Deadlift

3 x 8

D1

Single Arm Dumb Bell Row

3 x 8

D2

Single Arm DB Bench

3 x 8

D3

1/2 Kneeling Shoulder Press

3 x 8

E

Cool Down Jog

1 x 3:00

F1

Hamstring Stretch

2 x 30

F2

Butterfly Stretch

2 x 1:00

Join Your Virtual Gym

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

Fit 4 Life
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Fit 4 Life
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Fit 4 Life
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