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ForeverFit

Iron Mountain Wellness and Performance

Functional Fitness, Functional Training, Strength & Conditioning, Mobility

Coach

Cole Walderzak B.S., CSCS

Are you ready to join a community of adults who are chasing the same goals as you?! Whether your goal is to get stronger, tone-up, or improve your cardiovascular endurance, this program is the best place to start! This training program brings 3 days of strength training as well as cardiovascular endurance to get you in the best shape of your life!

This is a progressive training program which will increase in intensity over time while ensuring you have time to recover and feel your absolute best! Training phases will be updated every 4 weeks to ensure that you are not reaching a plateau and continuously getting better!

$25 / mo

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Features

Access to your coaches

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

Programming 3 days per week

Three training sessions per week! Progressive training through each 4-week phase!

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

Delivered through TrainHeroic

The TrainHeroic app allows you to focus more on training and quality sessions instead of winging it or worrying about carrying pen and paper.

Equipment

Required

Dumbbells // Medballs // Resistance Bands // Exercise Machines // Cardio Equipment // Barbells // Weight Plates

Sample Week

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

Sunday

Week 1 Day 1

Cardio Choice

1 x 5:00

Prep

Iron In-Place #1

Complete each of the following exercises for the designated reps/time: 3 Rounds: A. Air Squat - 5 B. Arm Circles - 5ea C. Lateral Lunge - 2ea D. Jumping Jacks - 8

Goblet Squat

3 x 12

Lying Leg Curl

3 x 12

Glute Bridge

3 x 10

DB Bench Press

3 x 12

Underhand Lat Pulldown

3 x 12

Band Pull-Apart

3 x 10

Adult Core Store - Beginner

Welcome to the core store!!! Make sure you watch all of the videos prior to starting so you can fly right through it! 2 Rounds: 1. Toe Touches - 12 2. Plank - 45s 3. Side Plank - 20s each side 4. Supermans - 10 (1 second hold at the top)

Cardio Choice

1 x 4:00

Tuesday

Week 1 Day 3

Cardio Choice

1 x 5:00

Prep

Iron In-Place #2

Complete for 3 rounds: 1. Jumping Jacks - 6 2. Forward Lunges - 2ea 3. Lateral Lunges - 2ea 4. Push Ups - 3 5. Air Squat - 5

DB Step Up

3 x 8

Side Plank

3 x 0:20

Single Leg Calf Raise

3 x 10

DB Curl and Press

3 x 12

DB Lateral Raise

3 x 12

Bicycle Sit-Ups

3 x 10

Cardio Choice

1 x 20:00

Thursday

Week 1 Day 5

Cardio Choice

1 x 5:00

Prep

Iron In-Place #1

Complete each of the following exercises for the designated reps/time: 3 Rounds: A. Air Squat - 5 B. Arm Circles - 5ea C. Lateral Lunge - 2ea D. Jumping Jacks - 8

DB Push Press

3 x 5

DB Lateral Lunge

3 x 8

Toe touches

3 x 15

Seated Military Press

3 x 12

Chest-Supported DB Row

3 x 12

Crunch

3 x 15

Conditioning

Fitness Circuit #1

Complete each of the exercises for the reps/time shown. 3 Rounds: 1. Air Squats - 10 2. Forward Lunges - 8ea 3. Alternating V-Ups - 8ea 4. Medball Slams - 8

Coach

More from Iron Mountain Wellness and Performance

Cole Walderzak B.S., CSCS

Owner of Iron Mountain Wellness and Performance. Certified Strength and Conditioning Specialist, Certified Personal Trainer

Start Your Climb

Are you ready to transform yourself?? This training program is designed for adults who are ready to break through their training barriers and build themselves up new! Join our community now and reshape your life!

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