DB+

12:12 Fitness

Functional Training
Coach
Eric Stark

Let's face it, unless fitness is your full time job you only have so much time, energy, and will power throughout the day.

On top of that you have work, relationships, and other things that deserve your time and attention. You only have so much capacity so it doesn't make any sense to follow the programs of other individuals with different capacities.

This is for any ability and experience level.

DB+ is created specifically to get the most bang for your fitness buck inside and outside the gym. If performance and intensity isn't our priority, more is not always better. This program ensures perfect balance of volume, intensity, and exercise selection to blend together longevity, aesthetics, and performance WITHOUT advanced exercise equipment.

Perfect for home gyms, studio set-ups, and everything in between. Be more with less!

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Efficient
Create breath-taking results with perfect combination of progressive overload and constantly varied compound movements to help you reach your goals without spending hours in the gym.
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Create Hope
Create momentum and hope in your everyday life with fitness and exercise with time efficient, easy to follow, and progressive workouts!
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Stay Injury Free and Refreshed
Enjoy exercise again with highly applicable movements and program structure that anyone can execute no matter their ability or experience levels.
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Unlimited Program Access
Get access to any 12:12 program with your membership. Just direct message us with your desired program choice and we will give you access to it through your app.
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
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Nutrition and Mindset
Various nutrition and mindset videos sent to your app on a weekly basis!
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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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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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!
Equipment
Required
Dumbbells (men up to 50 lbs; women up to 35 lbs) // Adjustable Bench // Pull Up Bar // TRX or Rings // Resistance Bands and Mini Bands // Kettlebells (men up to 53; women up to 35) // Bike and/or Rower
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Lower Focus

Warm Up

A

20 Step Ups 10 Air Squats 10 Reverse Lunges 10 Russian KB Swing (light) - then - :30 Glute Bridge Hold 10 Bird Dogs - then - start warm up sets for section B

B1

DB Reverse Lunge

2 x 10

B2

Spark Russian KB Swing

2 x 12

MetCon

C

10-8-6-4-2 DB Thruster (35's/25's) 2-4-6-8-10 KB Deadlift Sumo High Pull (35/26) * workout will start with 10 DB Thruster, 2 KB Deadlift Sumo High Pull, then 8 and 4, then 6 and 6 etc... * score is total time - SCALING - DB Thruster: adjust weight as needed to go unbroken KB Deadlift Sumo High Pull: adjust weight as needed to go unbroken

D1

Spark Donkey Kick

2 x 15

D2

Spark Lateral Leg Lift

2 x 15

Mobility

E

1:00 Frog Pose :30 Quad Stretch R/L 1:00 Supine Wall Hamstring Stretch

Monday
Upper Focus

Warm Up

A

1:00 machine of choice @ easy pace - then - 2 Rounds 6 Push Ups 6 Ring Rows 12 Band Pull Aparts :15 Side Plank R/L - then - start warm up sets for B section

B1

Spark DB Bench Press

2 x 30

B2

Banded Seated Row

2 x 45

C1

Spark Dual DB Hammer Curl

2 x 10

C2

Banded Tricep Pushdown

2 x 15

C3

Banded Pallof Circles

2 x 15

MetCon

D

2 Rounds 10 DB Strict Press (25's/15's) 10 Ring Rows - directly into - 2 Rounds 10 DB Push Press (35's/25's) 10 Ring Rows * score is total time

Mobility

E

20 Banded Face Pull 1:00 Bias Childs Pose R/L :30 Chest Stretch R/L

Wednesday
Full

Warm Up

A

AMRAP 6:00 6 Calorie machine @ easy pace 6 Step Ups 6 DB Deadlift 6 DB Strict Press - then - :30 Childs Pose :30 Frog Pose 10 Thread the Needle R/L - then - start warm up sets for B section

B

Half-Kneeling SA DB Press

3 x 10

MetCon

C

3 Rounds 10/8 Calorie Bike 10 DB Hang Snatch (35/25) 10 Step Ups (24'/20') * score is total time - SCALING - Bike: 12/10 Calorie Row or <1:00 on machine DB Hang Snatch: adjust weight if needed // DB Hang Snatch Step Ups: Air Squats

D

Spark DB Goblet Squat

3 x 10

Mobility

E

1:00 Hip Flexor Stretch R/L 1:00 Hamstring Stretch R/L 1:00 T Spine Foam Rolling

Thursday
Full

Warm Up

A

1:00 machine of choice @ easy pace - then - 2 Rounds 10 Step Ups 10 Russian KB Swing (light) 10 Alternating V Ups :30 Glute Bridge Hold

B

DB Step Up to Reverse Lunge

3 x 8

MetCon

C

10 Russian KB Swing (35/26) 20 Air Squat 10 Russian KB Swing (35/26) 20 Air Squat 30 Step Ups 10 Russian KB Swing (35/26) 20 Air Squat 30 Step Ups 400 Meter Row * score is total time - SCALING - KB Swing: adjust weight to go unbroken Row: 800 Meter Bike or 1:30 on machine of choice

D1

Spark Crazy Ivans

2 x 15

D2

Alternating V-Ups

2 x 15

Mobility

E

1:00 Wall Squat Stretch :30 Pretzel Stretch R/L 1:00 Upper Back Foam Rolling

Coach
coach-avatar Eric Stark

B.S Exercise Science; USAW-Lv 1, NASM CPT, PN; I've been in the fitness space for the past decade. I've worked as personal trainer, a strength and conditioning coach, corporate wellness director, and a Crossfit coach. Through these experiences I've found a unique blend of fitness methodologies that can deliver elite results to any experience level.

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Be more with less

Stop trying to survive and start thriving! You don't need advanced methods to see advanced results.

Start My 7-Day Free Trial
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FAQs
Is this personal training?
This is a group training program. With that being said, I make sure all the movements are high applicable so anyone can execute them no matter your ability or experience level.
Is there nutrition guidance with this program?
While we don't provide individual nutritional guidance, we do upload weekly nutrition, mindset, and stress management videos to help guide you along your journey. You also have the ability to ask questions through the group chat which adds another dimension of guidance towards your goal.
The Proof
verified-athlete-avatar Kelly Hopkins

12:12 Member

Verified Athlete

"How I feel now, doesn't even compare to the way I felt in my early 40's. I am more toned and stronger than I have ever been. If you are looking for a reset, or to begin your fitness journey for the first time, working with Eric may just be one of the best decisions you ever make."

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

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