Mercy Weight Loss: Training by Bret Kelly in TrainHeroic

BK Performance

Coach

Bret Kelly

Transform your fitness journey with Mercy's dynamic online weigh loss workouts! Our specialized programs are designed to boost your strength, endurance, and overall well-being, focusing on effective weight loss and fitness improvement. Whether you’re aiming to shed pounds or enhance your fitness level, our expert coaches provide routines and real-time guidance to help you achieve your goals from the comfort of your home. Join us and experience personalized, high-impact workouts that fit your schedule and elevate your results.

Features
5 sessions per week
Must use App app to view and log training
Team Training

$49 / mo

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Elite Coaching

Features elite-level coaching from EXOS experts, renowned for their cutting-edge fitness strategies and deep knowledge of effective exercise techniques. This top-tier coaching ensures that each workout is not only tailored for beginners but also optimized for maximum weight loss results.

Easy Tracking

Offering easy-to-follow exercise videos and expert guidance from elite EXOS coaches. Accessible 24/7, the user-friendly platform helps you track progress and fit workouts into your schedule effortlessly. Start your fitness journey with confidence, achieving your weight loss goals with a straightforward, supportive plan.

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

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

Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, all through an app.

Equipment

Recommended

Dumbbells // Bands // Barbells recommended

Sample Week

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

Sunday

Week 1 Day 1

Warm-up

Complete 2-3 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg 10 Side to side leg swings, each leg 10 Forward arm circles 10 Backward arm circles 10 Alternating quad stretches (hold 2-3 seconds) 10 Alternating hamstring stretches (hold 2-3 seconds) 5 Inchworm Push-ups

Air Squat

3 x 20

Alternating Bodyweight Lunge

3 x 20

Squat Jump

3 x 15

Lateral Lunge

3 x 20

Calf Raise

3 x 20

FINISHER // AMRAP 5 min

In 5 minutes, complete as many rounds as possible of: 10 V-Ups 15 Burpees 20 Mountain Climbers Track how many rounds you got!

Monday

Light strength + Conditioning

Kneeling Hip Flexor Stretch

T-spine Rotation

FRC Arm Circles

Incline Push-up

3 x 15

Lateral Squat

3 x 10

TRX Row

3 x 15

Bear Crawls

3 x 20

Go Ruck

1 x 30:00

Tuesday

Week 1 Day 3

Warm-up

Push-Up

5 x 10

Shoulder Taps

5 x 10

Bench Dips

5 x 10

Walking Plank

3 x 0:30

Side Plank On Hand

3 x 30

Bear Crawl

3 x 30

FINISHER // AMRAP 7 min

In 7 minutes, complete as many rounds as possible of: 15 Bench Dips 15 Bench Jumps (or Tuck Jumps) 15 Burpees 15 Leg Lowers Track how many rounds you got!

Wednesday

Active Recovery

Breathing

1 x 5:00

Bike

1 x 10:00

Kneeling Hip Flexor Stretch

T-Spine Reach Through

Deadbugs

Thursday

Week 1 Day 5

Warm-up