Lean & FIt

Train With Tineke

Strength & Conditioning
Coach
Tineke Kwast

New to exercise? Or not sure what to do at the gym?

Tired of not getting results?

The Lean & Fit Program is perfect for all level athletes who want to build FOUNDATIONAL strength with both the barbell and your bodyweight!

With 2 total-body, 1 Lower body and 1 Upper body strength & conditioning workouts each week, and 40-50 minutes/session, this program is PERFECT for busy people to maximize their time in the gym so you can get in, get out, and get on with your life!

We go BIG ON THE BASICS (squats, deadlifts, presses, rows, pull-ups) & always prioritize the most “value for time” exercises with the proper regressions and progressions scalable for ANY ability level.

Plus, as an added bonus, you get The Fuel Guide Meal Plan & CUSTOM calories/macros for FREE!

When you pair the perfect training program with an ideal nutrition plan, there's NO EXCUSE not to reach your goals.

If you’re ready to own the barbell, master your bodyweight, & get more fit than ever - join The Lean & Fit Team today!

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Improve your Health & Performance
My goal is for you to get more work done in less time so that you can stick to this training for a long time. Expect to be part of a simple and effective program developed with accessible movements and equipment so you can get started and sticking to the plan.
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Structured Strength Work
You'll do plenty of fun workouts! I believe that structural strength is an important prerequisite for any fitness pursuit. Lean & Fit features four strength days every week with programming designed to get you stronger. Athletes who love breathing, rejoice! Strength days will always feature a "fun" finisher :)
Features
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Access to your coach
I will keep you accountable and provide you with feedback you need to in order to grow!
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Programming 4 days per week
Fun + effective workouts you can do in a gym to reach your goals and look/feel great in just 40-50 min/day.
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Detailed workouts and Workout guidance
Our app is loaded w/ instructions, movement demo videos, and workout tips so you know exactly how to follow our workouts + perform lifts correctly
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Delivered through TrainHeroic
Easily view workouts, track and record your progress.
Equipment
Required
Barbell, Dumbbells, Bench, Wooden box, Exercise machines, Bike e
Recommended
CrossFit gym or Commercial gym
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Accumulation Phase W1D1

Warm-Up

A

2 rounds of: 200m run/250 row (your choice) 10 air squats 10 big and slow mountain climbers for a stretch

B1

Back Squat

3 x 8

B2

Inverted Row

3 x 8

B3

Push-Up

3 x 8

B4

Flutter Kicks

4 x 0:30

Conditioning

C

30 seconds of work/30 seconds of rest x12 alternating rounds: R1) Max calorie assault bike/row R2) Max rep Plate ground to overhead (25lb/10kg) R3) Max calorie assault bike row R4) Max abmat sit-ups *3x through this circuit *The flow of this workout will be: 30 sec max calorie bike/row 30 sec rest 30 sec max reps of plate ground to overhead 30 sec rest 30 sec max calorie bike/row 30 sec rest 30 sec max abmat sit-ups 30 sec rest *this is 1 full round. You will complete 3 rounds in total and it will take exactly 12 minutes.

Wednesday
Accumulation Phase W1D2

Warm-up

A

3x: 12 calorie row 9 banded goodmornings 6 alternating bodyweight reverse lunges 2 Inchworms

B1

Deadlift

3 x 8

B2

DB Shoulder Press

3 x 8

B3

Lat Pulldown

3 x 8

B4

Front Plank on Elbows

3 x 0:40

Circuit

C

For time: 15-12-9-6-3 Calorie Row Wall Ball Shots (14lb/7kg) *This workout will flow as follows: 15 calorie row 15 Wall Ball shots 12 calorie row 12 Wall Ball shots 9 calorie row 9 Wall Ball shots 6 6 3 3..finished *make sure to complete all the reps as fast as possible

Friday
Accumulation Phase W1D3

Warm-up

A

3 rounds of: 500m Bike erg/12 calorie assault bike 10 Air squats 12 Reverse Lunges 5 Inchworm

B1

Back racked barbell reverse lunge

3 x 7

B2

GHD Sit-Up

3 x 10

C1

Barbell Hip Thrust

3 x 8

C2

Goblet Squat

3 x 8

Conditioning

D

30secs Work x 30secs Rest x 10 rounds: MAX calorie Assualt Bike *Super simple. But burtal. RECORD YOU CALORIES! *If no assault bike, use a bike erg or rower. If no cardio machine, MAX burpees over a box. AS FAST AS POSSIBLE for 30secs with a 30secs rest.

Saturday
Accumulation Phase W1D4

Circuit

A

2 rounds of: 250m row/ 200m ski (your choice) 10m Bear Crawl 10 Plank to push

B1

Incline DB Bench Press

3 x 8

B2

Bent Over DB Row

3 x 8

C1

Z-Press

3 x 8

C2

Pull-Up

3 x 8

Conditioning

D

8 min AMRAP of: 2-4-6-8... Calorie row Alternating single arm DB devil press (8/10kgs) *Aim to finish round of 10’s or 12’s!!

Coach
coach-avatar Tineke Kwast

With over 15 years of training and coaching experience, I’ve done it all and seen it all and know exactly how to get you from where you are, to where you want to be!

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What are you waiting for?

If you’re ready to see REAL RESULTS, then stop mindlessly exercising and start TRAINING- join The Lean & Fit Team today!

Start My 7-Day Free Trial
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The Proof
verified-athlete-avatar Ellie

Athlete

Verified Athlete

"A well structured program. Instead of walking into the gym and doing whatever I fancied any given day, I had a well-structured plan constructed entirely to help me progressively overload in all the major lifts. Uncomplicated, hour-long workouts that left me feeling amazing and on the right track."

Join Your Virtual Gym

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

Lean & FIt
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Lean & FIt
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Lean & FIt
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