HOME WORKOUTS

Pride Conditioning

Coaches

Doug Seamans and Lindsay Seamans

Rona closed your gym? Gotta quarantine for a month? We got you covered!

From the minds of the greatest strength and conditioning gym in Charlotte NC comes our at home workouts program! We base all of our workouts off of what our crew is doing here at Pride, but we tailor it for those who have to stay home right now. Designed for those with less space and less equipment.

You will need:

three to four sets of dumbbells, from very light to medium/heavy
two or three sets of kettlebells, from light for single arm work to heavy doubles
a box for steps and jumps (if you have a stair case or even a short brick wall outside that will suffice)
jump rope
mat or carpet
sliders (you can substitute with plastic lids or even paper plates or wax paper)

We will give you some options on all the workouts so you can choose your form of cardio. We will also give possible substitutions for certain exercises depending on equipment.

$20 / mo

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Experienced Coaches

We are not your typical fly by night instagram coaches! We have owned and operated a high performance gym for over a decade, coaching thousands of people to get stronger and faster and live happier healthier lives!

Nothing Complicated

Simple does not mean easy! While our workouts are not complicated, they are not easy. But it is all up to you how hard you want to push, we will give you the program and the guidelines and the direction, but it is up to you how hard...or not...you want to go.

Features

Access to your coaches

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

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Detailed, expert instruction

We make sure you understand the exercises and the movement and possible substitutions

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, all through an app.

Equipment

Required

Dumbbells // Kettlebells // Box or Step or Stairs

Recommended

Jump Rope // Sliders // Cardio Machine (in case it's raining and/or you can't run)

Sample Week

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

Sunday

2020-10-19

Circuit

WU: 2:00 ANY CARDIO YOUR CHOICE 20 LUNGES 20 KB DEADLIFT 20 KB SWING … MOBILITY: BACK, HIPS 90/90 SQUAT WARMUP … 5 ROUNDS 10 KB FRONT SQUAT 10/10 SLOW HOLD BICYCLES 5/5 DB BOX STEPOVER 10 DB CURL AND PRESS 20 SKULL CRUSHER … METCON: 4 ROUNDS ANY CARDIO YOUR CHOICE - 1:00, 2:00, 3:00, 4:00 10 BROAD JUMP 25/25 MOUNTAIN CLIMBERS 24-20-16-12 JUMPING LUNGES

Monday

2020-10-20

Circuit

WU: 2:00 RUN, JUMP ROPE, SQUAT + SQUAT THRUST ... MOBILITY: BACK, LEGS, SHOULDERS ... KETTLEBELL: 1:00 A - 1:00 B - 1:00 REST KB CLEAN & JERK - KB JERK & JERK - REST KB SWING SNATCH - KB SWING SNATCH - REST KB 1 WINDMILL + 1 STEP BACK OH LUNGE - KB 1 WINDMILL + 1 STEP BACK OH LUNGE - REST ... FINISH: 20/10 - 10 ROUNDS SQUATS JUMP ROPE BURPEE

Tuesday

2020-10-21

Circuit

WU: 2:00 ANY CARDIO YOUR CHOICE 2:00 RUN … MOBILITY: BACK HIPS SHOULDERS … METCON: 5 ROUNDS 1:00 RUN 1:00 ANY OTHER CARDIO YOUR CHOICE 5 DB OR BB THRUSTERS 5 BOX JUMPS 5 BOX JUMPS 10/10 OBLIQUE TWIST SEATED ON BOX ... SHOULDER BURNOUT TAKE YOUR LIGHTEST DB 5/5 FRONT SIDE RAISE 10 PRESS AMRAP

Wednesday

2020-10-22

Circuit

WU: JUMP ROPE OR RUN 3:00 … MOBILITY: EVERYTHING! STRETCH! ROLL! BANDS! PIPE! … METCON: 6 ROUNDS - 1:00 EVERYTHING JUMP ROPE CRUNCHES WITH KNEES UP ALTERNATING DB SNATCH - KB SNATCH SWITCH 0:30 SINGLE ARM KB SWING - SWITCH 0:30 REST … CORE: 3 ROUNDS 20 REACH HOLD CRUNCHES WITH 3 COUNT HOLD 20 /20 OBLIQUE TWISTS 20/20 BICYCLES WITH 1 COUNT HOLD - OR DEADBUG IF YOU HAVE A BAND! 1:00 PLANK

Thursday

2020-10-23

Circuit

WU: 3:00 ANY CARDIO YOUR CHOICE 10 WALKING LUNGES 10 KB DEADLIFT 10 KB SWING 10 PUSH UPS 10/10 SINGLE ARM ROWS LIGHT 10 GOOD MORNING LIGHT WEIGHT … MOBILITY: BACK, HAMSTRINGS, CHEST, SHOULDERS … STRENGTH: 6 ROUNDS 10 DB FLOOR PRESS 10 BENT ROW DB OR BB 10/10 SINGLE LEG DEADLIFT DB OR KB … METCON: 1,000M RUN 2:00 ANY OTHER CARDIO YOUR CHOICE ..THEN 3 ROUNDS... 20 PUSH UPS 20 RING ROWS OR 15 PULL UPS 20 KB SWING ...AND THEN AGAIN... 2:00 ANY OTHER CARDIO YOUR CHOICE 1,000M RUN

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