Keep Doing Fitness

General Fitness
Coach
Katie Duca

Features
5 sessions per week
Must use App app to view and log training
Team Training
$50 / mo
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Total Body Training
You will complete two total-body workouts, strategically scheduled to ensure all major muscle groups are targeted evenly while minimizing fatigue and optimizing performance.
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Organized Program From Start to Finish!
Each workout is structured to maximize efficiency and minimize fatigue: Warm-Up: Begins with foam rolling to prepare the muscles for movement and improve mobility. Power and Strength: High-energy, complex movements are performed next, as they require maximum effort and focus. Conditioning: Concludes with lower-intensity exercises that are less taxing on the energy system and easier to execute.
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Yearly plan set up for you!
The program consists of two sessions per week over four weeks, following a progressive overload system through five phases, which repeats after the fish phase is finished. This strategic approach ensures steady progression, safty and optimal performance throughout the program.
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Personal Modifications from me!
If you are experiencing difficulty with any exercise, feel free to reach out to me through this app, as outlined below. Together, we can modify the exercise to better suit your body and align with your goals.
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 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
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Delivered through TrainHeroic
Sweating over a lifeless PDF so last year. Your coaches and team will push you harder, know you better, & keep you going longer, all through an app.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Adult Gen. Day 1

A

Foam Roll

1 x 3:00

B1

90/90 ER/IR Hip Stretch

2 x 20

B2

Cat/Cow

1 x 5

B3

Spider-Man stretch w/ T-spine

B4

Adductor Rock-back

1 x 5

B5

2 up 1 down calf raise

1 x 6

C1

Med-Ball Slam

3 x 5 @ 8 lb

C2

1-2 Stick

3 x 10

D1

Goblet Squat

3 x 8 @ 20, _ , _ lb

D2

Bear Plank

2 x 20

E1

Seated Alternating Lat Pull down

3 x 8

E2

SLDL Reach

3 x 10

F

Treadmill Work

1 x 8:00

Monday
Adult Gen. Day 2

A

Walk

1 x 20:00

B

Stationary Bike

1 x 20:00

Tuesday
Adult Gen. Day 3

A

Foam Roll

1 x 3:00

B1

90/90 ER/IR Hip Stretch

2 x 20

B2

Cat Cow

1 x 5

B3

Spider-Man stretch w/ T-spine

B4

Adductor Rock-back

1 x 5

B5

Supported Hip Airplane

1 x 6

C1

Box Jump

3 x 5 @ 12

C2

Alt. Med Ball Slam

3 x 10

D1

KB (Kettlebell) Deadlift

3 x 8 @ 32, _ , _ lb

D2

Plank to Downward Dog

3 x 6

E1

Dumbbell Bench Press

3 x 8 @ 20, _ , _ lb

E2

Goblet Split Squat

3 x 8

F1

Tall Kneeling Anti-Rotation Cable Press

3 x 6

F2

Mini Band Lateral Walk

3 x 10

G

Suitcase Carry

2 x 10 @ 30 lb

Wednesday
Adult Gen. Day 4

A

Walk

1 x 20:00

B

Stationary Bike

1 x 20:00

Thursday
Adult Gen. Day 5

A

Foam Roll

1 x 3:00

B1

Incline Piriformis Stretch

1 x 20

B2

Bench Quad Stretch

1 x 20

B3

Spider-Man stretch w/ T-spine

1 x 5

B4

Hamstring Rock Back

1 x 5

B5

Adductor Rock-back

1 x 5

B6

Cat Cow

1 x 5

B7

Side lying T-spine Rotation

1 x 5

B8

Wall 3-way Ankle Mobility

1 x 5

C1

Jumping Jacks

3 x 10

C2

Lunge Matrix

3 x 4

C3

SLDL Reach

3 x 10

D1

Bear plank taps

3 x 6

D2

Tall Kneeling Anti-Rotation Cable Press

3 x 8

E

Suitcase Carry

3 x 20

Coach
More from Keep Doing Fitness
coach-avatar Katie Duca

FAQs
If I am not sure what weight to use or how to progress what do I do?
Message me and I will help you!
What if an exercise hurts?
Stop doing the movement and leave a comment so I can give you another option
What if its too hard or too easy?
Message me and I can give you options that will modify or challenge the movement
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