No Gym, No Problem: Training by Mark Knisely in TrainHeroic

No Gym, No Problem

Art of War Athletics

Strength & Conditioning, General Fitness, Functional Training
Coach
Mark Knisely

Whether you don't have time to get to the gym, don't have access to one due to COVID, or just prefer training from the privacy and comfort of your own home, this training program was created for you.

Exercise should be a part of everyone's life and you can get effective workouts in at home with minimal equipment. The No Gym, No Problem program was created to make an accessible and effective workout regime available to as many people as possible. No gym membership, pricey equipment or expertise fitness knowledge required.

If you are ready to build strength, develop muscle and improve your conditioning all from home, it's time to get started!

$25 / mo
Start My 7-Day Free Trial
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No More Excuses
Stop thinking of every reason you can't lose weight, build muscle or become stronger. All you need for this program is the will to work. Transform your home into a fun and effective fitness space with this online training program.
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Help Along the Way
You may be at home but you are not alone. I will be there every step of the way to ensure you are getting the most out of your home training.
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Discover Your Inner Warrior
If you want be as healthy as possible you have to work for it. Nothing that is worthwhile comes easy in life. This program will make the training process as accessible as possible, but nothing will work if you don't. Discover your inner warrior and find that you are capable of changing your body and life.
Features
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Access to your coaches
I will hold you accountable and provide the feedback you need to see results!
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Programming 6 days per week
6 workouts a week designed to be accessible and challenging for anyone who is working out from home. 4 High Intensity Days + 2 Recovery Days
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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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Delivered through TrainHeroic
Equipment
Required
Dumbbell
Recommended
Bands
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2021-10-4

Circuit

A

3 Rounds: Toe Touches - 20 Split Squat - 10/per leg Lateral Lunge - 6/per leg

B

Goblet Squat

3 x 20

C

Incline Pushup

3 x 10

D

Glute Bridge (Feet Elevated)

3 x 20

E

Table Rows

3 x 10

F

Cardio

1 x 10:00

G

Plank

3 x 0:30

Monday
2021-10-5

Circuit

A

Warmup 3 Rounds: Deadbug - 10 Hand Release Push-up - 5 World’s Greatest - 5

B

Split Squat

3 x 10

C

DB Floor Press

3 x 10

D

Single Leg Glute Bridge

3 x 10

E

1-Arm DB Row

3 x 10

F

Side-Lying Hip Abduction

3 x 20

G

Side Plank

4 x 0:20

Tuesday
2021-10-6

Circuit

A

Cardio - 30-45 minutes This can be a stationary bike, treadmill, ski machine, any cardio machine. The pace should be easy and relaxed. If you don't have a cardio machine, hit a light walk or do some easy yoga. This can be anything that feels good and has your body moving for 30-45 minutes at LIGHT pace. Get after it!

Wednesday
2021-10-7

Circuit

A

3 Rounds: Toe Touches - 20 Split Squat - 10/per leg Lateral Lunge - 6/per leg

B

Goblet Box Squat

3 x 20

C

Hand Release Push-Up

3 x 10

D

Glute Bridge (Feet Elevated)

3 x 12

E

Table Rows

3 x 10

F

Side Lying Clamshell

3 x 20

G

Plank

3 x 0:30

Thursday
2021-10-8

Circuit

A

Warmup 3 Rounds: Deadbug - 10 Hand Release Push-up - 5 World’s Greatest - 5

B

Reverse Lunges

3 x 20

C

Standing DB Press

3 x 10

D

Step-Ups

3 x 20

E

1-Arm DB Row

3 x 10

F

Side-Lying Hip Abduction

3 x 20

G

Cardio

1 x 10:00

Friday
2021-10-9

A

Cardio

1 x 30:00

Coach
More from Art of War Athletics
coach-avatar Mark Knisely

I grew up a skinny, weak, unathletic human being. As a teenager, I became obsessed with learning how to become bigger, stronger and faster so I could compete with my more genetically gifted peers. For the past 5 years I have worked exclusively as a personal trainer and group fitness instructor. I have helped countless people, of all ages, become more athletic versions of themselves.

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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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