Fitness for Humans DB: Training by Anna Schoener in TrainHeroic

Fitness for Humans

Coach

Anna Schoener

Features
6 sessions per week
Must use App app to view and log training
Team Training

$39 / mo

Start My 7-Day Free Trial

Build Strength

Workouts are designed to be progressive. You will be able to track your progress along the way so you can challenge yourself in every single workout.

Progressive Workouts

We work in 4-week cycles. You'll see the same workout for 4 weeks so that you can get to know the exercises, get really good at them, and test your limits with each workout. Each cycle is meant to build on the last. So while you'll see new exercises every 4 weeks, we'll use what you learned in the previous cycle to help you make gainz in the current cycle.

Strength First

The bulk of your workouts are built around strength training. Our main focus is building muscle. You'll get two lower body and two upper body workouts each week. However, you will have two optional cardio days too! One will be a lower intensity cardio day and one high intensity cardio day.

Two programs for the price of one

You get access to both the dumbbell-only program and the full gym program. When you sign up, you'll get an access code to hop on the full gym program for free!

Features

Access to your coach

Use the chat feature to ask questions, post form check videos, and for accountability!

Programming 6 days per week

4 Strength Training workouts per week (two upper, two lower), 1 optional low-intensity cardio day, 1 optional high-intensity cardio day.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Say goodbye to wondering what to do in the gym! All you have to do is sign up, download the app, and walk through those doors. You got this!

Equipment

Recommended

This is a dumbbell-only program! You'll want a few pairs of dumbbells ranging in weight. Depending on your fitness level // 10lb-40lb+ is a great place to start.

Sample Week

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

Sunday

Lower/Core 1

Conditioning

Lower Body Warmup

Warmup 5-7+ min cardio of choice 2-3 Rounds: 12 total 90/90 Hip Switch 5 each World's Greatest Stretch Mobility 12 total BW Cossack Squat 12 BW Good Mornings 12 total Alt Reverse Lunge 5 Inchworms All of these exercises are in the TrainHeroic exercise library! This is optional. You can always do extra warmup sets before your work sets!

Double DB Front Squat

DB RDL

DB Forward Lunge

DB Goblet Cyclist Squat

Wall Deadbug

DB Sit Ups

Monday

Upper Push

Conditioning

Upper Body Warmup

Upper Body Warmup 5-7+ min cardio of choice 2-3 Rounds: 5 Cat/Cow 5 Inchworms 8 Hand-Release Push-Ups 8 Supermans 16 total Swimmers All of these exercises are in the TrainHeroic exercise library. This is optional. You can always do extra warmup sets before your work sets!

DB Floor Chest Press

DB Strict Press

DB Fly/Press

Standing DB Arnold Press

Hand-Release Push Up

DB Front Raise

Tricep Dips

DB Overhead Tricep Extension

Tuesday

Optional Cardio Z2

Cardio

Wednesday

Lower/Core 2

Conditioning

Lower Body Warmup

DB Sumo Deadlift

DB/KB Goblet Squat

Dual DB Split Squat

DB S/L Glute Bridge

Plank Body Saw

Superman Swimmers

Thursday

Upper Pull

Conditioning

Upper Body Warmup

DB Pullovers

DB Upright Row

DB Bent Over Wide Row

S/A DB Row

DB Lat Sweeps

DB Shrugs

Open Palm DB Curls

DB Hammer Curl

Friday

Conditioning (Optional)

Circuit

10 min warm-up on cardio equipment of choice

Circuit

For time: 1 mile run OR .5 Incline Power Walk OR 10 min cardio of choice 2 Rounds 15 Push-ups 20 total Alt Reverse Lunge 20 total Hi Lo Plank 1 mile run OR .5 Incline Power Walk OR 10 min cardio of choice

Coach

Customer Reviews

Overall Rating

Fitness for Humans DB

Start My 7-Day Free Trial