Starting Seltzer: Training by Garson Skelton in TrainHeroic

Starting Seltzer

Squats and Hops

General Fitness
Coach
Garson Skelton

Seems like every brewery is coming up their own version of a seltzer, so I figured I would create mine! This is a 4 week program designed for anyone who is looking for some help getting back into an exercise routine.

Each training day features TWO different levels of training.

Level 1 - Is a great starting point for anyone. Less volume, more steady state cardio, and every exercise is paired with a stretch or mobility exercise.

Level 2 - Features more sets and reps, bigger exercises paired together, and more circuit based training for cardio.

I also have plenty of suggestions for how to adjust incase you to add just a little bit of difficulty.

Exercises are easy to swap out with lots of built in suggestions, incase you don't have equipment, or aren't comfortable performing the listed exercise quite yet.

Features
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Access to Garson as your coach.
I'm here to hold you accountable, provide you any help and feedback you need, and make sure you have the assistance you need.
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Programming 5 days per week
A training program designed to grow with you, and you get you on the right track.
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Train Smart
I'm not a fan of doing things just to do them. Every exercise has a purpose, and it's not just to leave you as sore as possible.
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Exercise Video Guidance
Not sure how to do an exercise? Don't worry! Every exercise has tutorials to help!
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Beginner Friendly
If your gym experience is low, or you have just been out of a routine for while, this is a great fit for you.
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A supportive community
A supportive community that will keep you pushing to unlock your best on the message board.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, and keep you going longer, all through an app.
Equipment
Required
The willingness to start.
Recommended
Dumbbells // Barbell // Basic gym equipment
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Level 1 - Week 1 Day 1

Prep

A

Standard Warm-Up

Jumping jacks x 20 Bodyweight Squat x 10 Split Squat x 10 (Right and Left) Lateral Squat x 10 (Right and Left) Single Leg Glute Bridge x 10 (Right and Left) Push-Ups x 10

B1

DB RDL

2 x 8

B2

Shoulder Taps_

2 x 16

C1

Goblet Squat

2 x 8

C2

Toe Pulls

2 x 8

D1

Lat Pulldown

2 x 8

D2

Knee Hug

2 x 8

E1

DB overhead Press

2 x 8

E2

i's and Y's

2 x 8

Sunday
Level 2 - Week 1  Day 1

Prep

A

TRP-BSS Warm-Up

First: 3 rounds of the following Toe Pulls x 10 Push ups x 5 Reverse Lunge and Reach x 6 Then: Do 2 rounds of Bird Dogs x 5 Squats x 10 Spidermans x 10

B1

DB RDL

3 x 8

B2

Spiderman

3 x 8

B3

i's and Y's

3 x 8

C1

DB Split Squat

3 x 8

C2

Shin Box

3 x 8

C3

DB Bicep Curls

3 x 8

D1

Overhead Press

D2

DB Reverse Fly

D3

Plank

Monday
Level 1 - Week 1 Day 2

A

Cardio

1 x 20:00

Monday
Level 2 - Week 1 Day 2

Prep

A

Move Good - Feel Good Warm-Up

Do 2 rounds of 8 reps! Goblet Squats Facepulls Shoulder Taps Band Pull Aparts Reverse Lunge and Reach

Conditioning

B

EMOM Flight 1

EMOM Flight! - We're going to do 5 different EMOM workouts for 5 minutes each. EMOM = Every minute on the minute. At the start of every minute you will do the exercise listed - once you are done, you rest until the start of the next minute. For example - Hit Start - Do 20 mountain climbers - When the timer hits 1:00, do another set. When the time hits 2:00 do another set. At 6 minutes you will switch to jump squats. You will see 3 numbers for each exercise 1/2/3 1 represents the easiest number great for a 1st time. 2 is a decent challenge. 3 is ready if you are! EMOM - 5 Minutes Mountain Climbers x 8/12/20 (Feel free to change this to Spidermans and the reps to 6/8/10 if needed.) EMOM - 5 Minutes Squat Jumps x 5/8/10 (Feel free to change this out to Body Weight Squats if you aren't comfortable jumping.) EMOM - 5 Minutes DB Row x 6/8/12 EMOM - 5 Minutes Walking Lunges x 5/8/10 ea leg EMOM - 5 Minutes Push-ups

Recovery

C

Melt Down Warm-Up

Go nice easy, really feel the stretch for each movement, and use this as a chance to cool down. Knee-Hug Scoop x8 Toe Pull x8 Reverse Inchworm x8 Spiderman x8 Squat Pivot x8 Atlas Lunge x8

Tuesday
Level 2 - Week 1 Day 3

Prep

A

Lunge Mobility Warm Up

Make sure you do the reps with each leg forward on the lunges. Do 2 - 3 rounds - Use a plate or medball. Add weight each round if possible. Lunge Hold and Press x5 Lunge Hold and Lift x5 Lunge Hold and Rotate x5 Lunge Hold and Chop x5 Lunge Rainbows x5

B1

Goblet Squat

3 x 8

B2

Glute Rainbows

3 x 8

B3

Heel Clicks

3 x 8

C1

Incline DB Bench Press

3 x 8

C2

Shoulder Taps_

3 x 16

D1

Lat Pulldown

3 x 8

D2

DB Glute Bridge

3 x 8

E1

Lateral Squat

3 x 8

E2

Lying Handcuffs

3 x 8

Tuesday
Level 1 - Week 1 Day 3

Prep

A

Standard Warm-Up

Jumping jacks x 20 Bodyweight Squat x 10 Split Squat x 10 (Right and Left) Lateral Squat x 10 (Right and Left) Single Leg Glute Bridge x 10 (Right and Left) Push-Ups x 10

B1

DB Bench Press

2 x 8

B2

Band Face Pull

2 x 8

C1

Split Squat

2 x 8

C2

Shin Box

2 x 8

D1

Bent Over DB Row

2 x 8

D2

Spiderman

2 x 8

E1

Plank

2 x 0:20

E2

Lying Handcuffs

2 x 12

Wednesday
Leve 1 - Week 1 Day 4

Prep

A

Dynamic Flex Warm-Up

5 minute walk Jumping Jacks x15 Knee Hugs x10 Toe Pulls x10 Hip Cradle x10 Shoulder Taps x10

B

1-mile Run

Wednesday
Level 2 - Week 1 Day 4

Conditioning

A

Melt Down Warm-Up

Knee-Hug Scoop x8 Toe Pull x8 Reverse Inchworm x8 Spiderman x8 Squat Pivot x8 Atlas Lunge x8

Circuit

B

In 15 minutes see how many rounds you can get through! Skaters x 10 Sit-Ups x10 Split Squats x10 Sumo DB Deadlift x10 Star Jumps x10

C

Plank

5 x 0:35

Conditioning

D

2-4-6-8! Circuit

How many rounds can you get in 10 minutes? 2 Push-Ups 4 Body Weight Squats 6 Sit-Ups 8 Squat Jumps 10 Jumping Jacks

Thursday
Level 2 - Week 1 Day 5

Prep

A

D-Flex and Press Warm-Up

First: Do 2 rounds of this: Toe Pulls x 10 Knee Hugs x10 Push-Ups x 10 Then: Do 2 round of this: Use an empty bar Bench Press x 10 Lunges x 10 ea leg

B1

DB Bench Press

3 x 8

B2

Band Face Pull

3 x 8

B3

Toe Pulls

3 x 8

C1

Reverse Lunge and Reach

3 x 6

C2

DB Tricep Extension

3 x 8

C3

Plank

3 x 0:20

D1

Lateral Lunge

3 x 6

D2

Push-Up

3 x 8

D3

Straight Arm Sit-Ups

3 x 8

Thursday
Level 1 - Week 1 Day 5

Prep

A

Standard Warm-Up

Jumping jacks x 20 Bodyweight Squat x 10 Split Squat x 10 (Right and Left) Lateral Squat x 10 (Right and Left) Single Leg Glute Bridge x 10 (Right and Left) Push-Ups x 10

B1

Goblet Squat

2 x 8

B2

Spiderman

2 x 8

C1

Push-Up

2 x 8

C2

Hip Cradle

2 x 8

D1

Reverse Lunge and Reach

2 x 8

D2

Dead Bug

2 x 8

E1

DB Sumo Deadlift

2 x 8

E2

DB Reverse Fly

2 x 8

Friday
Beer Day!

A

Drink a Beer!

Coach
coach-avatar Garson Skelton

11 years as a strength and conditioning coach, personal trainer, and sports nutritionist Master's in Exercise Physiology NSCA - CSCS*D USAW Olympic Lifting Coach I've been lucky enough to work with and train a wide variety of people and athletes. From division 1 athletes and future NBA players, to a mom of 3 who was looking to get her figure back, and just about everyone in between.

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The hardest step is the first.

The first step might be the hardest, but it shouldn't be the scariest. No matter how long it's been since you've exercised, I'll be here to help you along the way.

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FAQs
Can I do this on my own time?
Yes! That is the best part! Whatever time of day works best for you, I'll see the results as soon as you finish the session.
Do I need to start at the beginning of a training cycle?
You'll jump right in with everyone else! I've designed this program so that you can jump in at anytime. The workout will cycle every 4 weeks.
I can't do some of the exercises. What do I do?
I have a number of suggestions for swapping exercises in case you aren't comfortable with a movement, or don't have access to equipment. You can always send me a message, or check out my website for a longer list of exercise substitutions.
Who is this team for?
Anyone who wants to be in better shape, but doesn't know where to start. This is my team for beginners, designed to help get you into a routine, and show you a new way to train.
What if I miss a day?
While we want each Team member to stay consistent and be accountable to their goals, we know that things come up that often derail a training week. Luckily you can scroll back to any missed workouts and start from that point. You can also reschedule training days based around your schedule.
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When you join a team you’re getting more than programming, you’re joining an online community.

Starting Seltzer
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Starting Seltzer
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Starting Seltzer
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