Quick Hitter Team: Training by Grant Prusator in TrainHeroic

Quick Hitter Team

Prusator Training LLC

Coach
Grant Prusator

This program is designed for those that live a busy lifestyle and can not afford to spend hours at the gym. These training sessions are specifically designed to be done in 30 minutes or less and still see the results that you desire using progressive overload.

In this Quick Hitter Team, you will receive 3 workouts a week, 1 lower body, 1 upper body and 1 total body most weeks. Too keep our workouts fun and different there will also be weeks that are 3 total body workouts to mix up the schedule shock the body and make sure you never get bored.

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Fits into a busy schedule
No matter what your busy lifestyle consists of whether your a Business man or women, nurse, teacher, working mom or dad your fitness goals should still be obtainable. We design our workouts to be 30 minutes or less so you don’t need to spend all day at the gym.
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Time and Space Efficient
The workout is designed so you will not need to move around the entire gym. Most of our workouts will use the same weights and equipment for the entire session. This allows us to me even more time efficient. Some workouts can even be done at home with a few dumbbells.
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Fat Loss
Resistance training is one of the most efficient ways to burn fat and convert it into muscle. Our workouts combine resistance training with interval training so you are able transform fat into muscle even in 30 minute workouts.
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 3 days per week
At least 3 workouts a week structured to split lower body days, upper body days and total body days.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is in the past. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Free Weights
Recommended
Squat Rack // Medicine Ball // Cable machine
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Plate Only Leg Workout-1

Prep

A

10 Yards Each Exercise 2-3 sets and build up the intensity -Forward Skip -Open Hip Skip -Lateral Skip

B

Goblet Sumo Squat

3 x 10

C1

DB RDL

3 x 10

C2

Bulgarian Split Squat

3 x 10

D

Glute Bridge

3 x 10

E

Sprint

5 x 30

Tuesday
Dumbbell Shoulders-1

A

Wall Slides

3 x 20

B1

DB Shoulder Press

B2

DB Front Raise

3 x 10

C1

Close Grip Push-Up

3 x 10

C2

Bent Over DB Row

3 x 10

D1

DB Bicep Curls

4 x 10

D2

DB Lateral Raise

4 x 12

Thursday
Elevate- Total Body-1

A

DB Lunges

3 x 5

B1

DB Oscillating Front Squat

3 x 5

B2

Standing DB Press

3 x 5

C1

Push-Up

3 x 5

C2

Tricep Pushdown

3 x 10

D

Ab Circuit - #1

1 x 1

Coach
coach-avatar Grant Prusator

NASM Certified Personal Trainer. Former Division 1 Basketball player for Indiana State University.

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Efficient Workouts in 30 Minutes or Less

Take the guessing out of your workouts and allow us to specifically design time efficient training sessions to help you navigate your busy life and still crush your goals.

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FAQs
What if my gym doesn’t have all the equipment?
Our Program is designed to be flexible so if it asks for a squat rack and you can’t find one or its unavailable there are options to use dumbbells or kettlebells. Each exercise comes with flexibility options if necessary in the instructions.
How much guidance will I get from the coach?
All of our exercises we use come with a video tutorial to demonstrate exactly how we want the exercise to be. We also have a comment section on the app so you are able to ask questions and get a response from our Head coach.
How many days a week is the training?
Our program is designed for 3 days a week. Monday, Tuesday and Thursday. If these days do not fit in your schedule you can flex them to a different day easily in the app. So you can work out on Wednesdays or Saturday’s for example if you need.
The Proof
verified-athlete-avatar Kelly Connolly

Teacher, Volleyball Coach, Grad Student

Verified Athlete

"As a teacher , volleyball coach and graduate school student, it stresses me out trying to cram a long gym session into my busy schedule. Having a quick 30 minute workout already made for me makes it easy to hit the gym on the way home and still leave time for grad school work and time to relax."

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

Quick Hitter Team
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Quick Hitter Team
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Quick Hitter Team
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Quick Hitter Team