Lean & Strong - Transformative Weight Loss Training

Wakeman Fitness

Strength & Conditioning
Coaches
Mattie Wakeman and Nate Wakeman

New to working out, or just trying to get back into the swing of things? Our Transformative Weight Loss weekly training program is the perfect way to take the first step toward achieving your wellness goals. With a focus on fundamental functional movements, not only do we provide a safe, effective method to build strength and burn calories, but you'll learn skills that will carry over into every day life, helping you look, move and feel better.

Supercharge your weight loss with:

  • 30 minute workouts, 2-4 times per week, . Designed to get you moving with your busy schedule!
  • Minimal equipment. Only hand weights and resistance bands required.
  • Video demonstrations for all exercises
  • NO prior experience needed!

Weekly programs delivered straight to your phone and direct access to your personal coaches means that you'll never have to worry about feeling lost as you set off down the path of physical fitness.

The hardest part of making a change is taking the first step. Get started today!

$24 / mo
Get Lean & Strong - Transformative Weight Loss Training
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Feel Good
Find new levels of confidence as you grow day by day. Strength isn't just about the weight you lift, it's about showing the world what you are capable of.
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Live Better
Develop strength by working through movements that carry over into daily life. Move better and build a body that helps protect against injury and disease.
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Lose Weight
Burn calories in the gym AND build muscle that will supercharge your metabolism and help to melt those extra pounds away.
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For Everyone
No experience needed! No matter your fitness level, our focus on movement fundamentals and customizable intensity, means that you'll get a workout to meet your needs.
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 4 days per week
Weekly 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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Never worry about what to do next, with programming delivered right to your phone every week.
Equipment
Required
Set of Hand Weights // Resistance Bands // Adjustable Bench
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Lower Body Strength

A1

Glute Bridge

2 x 10

A2

Sidesteps

2 x 15

A3

Bird Dog

2 x 10

A4

Box Squat

2 x 10

B

Air Squat

12, 12, 15

C

DB Deadlift

3 x 10

D1

Bird Dog

3 x 10

D2

Mountain Climber

3 x 10

D3

Standing Calf Raise

3 x 15

E1

Deep Squat Stretch

1 x 0:20

E2

Couch Stretch (Hip Flexors)

1 x 0:20

E3

Glute stretch on Box

2 x 20

Tuesday
Upper Body Strength

A1

Banded Shoulder Warm Up

2 x 10

A2

Band Face Pull

2 x 10

A3

Shoulder Taps

2 x 10

B

Push-Up Progression

3 x 12

C1

DB Shoulder Press

3 x 12

C2

DB Bicep Curls

3 x 12

D

Plank Jack (var)

3 x 15

Thursday
Full Body

A1

Glute Bridge

2 x 10

A2

Sidesteps

2 x 15

A3

Bird Dog

2 x 10

A4

Banded Shoulder Warm Up

2 x 10

A5

Band Face Pull

2 x 10

B

Supported Reverse Lunge

3 x 20

C1

Resistance Band Row

3 x 12

C2

Glute Bridge on Bench

3 x 12

D1

Banded Tricep Pushdown

3 x 12

D2

DB Front Raise

3 x 12

E1

Deep Squat Stretch

1 x 0:20

E2

Couch Stretch (Hip Flexors)

1 x 0:20

E3

Glute stretch on Box

2 x 20

Friday
Conditioning AMRAP 1

A

Bike/Rower (Cardio)

1 x 5:00

B1

Squat to high knee

1 x 10

B2

DB Swing

1 x 10

B3

Dumbbell curl to press

1 x 10

B4

Alternating Leg Raise/Toe Touch

1 x 10

B5

Glute Bridge

1 x 10

C1

Glute stretch on Box

2 x 20

C2

Couch Stretch (Hip Flexors)

1 x 0:20

C3

Deep Squat Stretch

1 x 0:20

Coaches
More from Wakeman Fitness
coach-avatar Mattie Wakeman

Head Coach/Owner With a Degree in Exercise Science and experience training and coaching in some of the biggest and best fitness organizations in the country. ISSA Certified Personal Trainer Crossfit L1 Trainer

coach-avatar Nate Wakeman

Over 10 years in the fitness industry as a personal trainer and group exercise coach. ISSA Certified Personal Trainer Crossfit Level 1 Trainer

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The Best Time to Start is Now!

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