Hot Seller

Team TLA

LunarBody

Functional Fitness, Functional Training, Strength & Conditioning

Coach

Alexis Han

I created TLA to give you access to a real coach (me) and real training (that I'm creating) for a price that takes away any barrier between where you are with your fitness and where you want to be.

I'm bringing you everything I have and everything I've learned, packaged it in an easy-to-follow training session each day (5 days per week) and I'm delivering it to you in a simple format that will address:

Warming up with purpose, focusing on getting your ready to move
Strength and skill work that is progressive from week to week so you get stronger
Conditioning that is scalable so you get a workout that meets you wherever you're at

if you're willing to commit to a real training plan that will push you past what you thought was possible, and at a price you can't afford NOT to do, then let's get started.

Come train like me, and with me!

$19 / mo

Get Team TLA

Get Real Results

This is NOT a "get ripped" overnight training program. You'll actually have to put in the work, consistently. But, the training you'll get will deliver, and in a big way. You'll get results you never thought were possible and I'll be there along the way.

A Community that Cares

I'll lead our community (as the coach) and you'll be connected to a group of badass women who train just as hard as you do. We'll push each other along the way.

45-60 Minutes Per Day

I've designed TLA to fit YOUR life. You'll get in and get out while getting real results. There are no wasted movements, sets, or reps, and I'll make sure you're getting the most from your time training.

Features

Access to Me

When you join Team TLA, you're on MY team. I'll coach our team and I'll be on the message boards to help guide you along the way.

Programming 5 days per week

5 days of prep work, mobility, strength, skill-work, and conditioning so you have a program that gives you everything you need.

Demo Videos

I've filmed each movement so you know what to do and how to do it.

Detailed, expert instruction

Beyond the sets and reps, you'll get everything you need from each and every training session.

Committed Teammates

You'll be part of an incredible community who train just as hard as you do!

Delivered through TrainHeroic

I've partnered with the best tech in training so you get an online training experience that works as hard as you do.

Equipment

Required

Barbell // Dumbbells // Box // Jumprope // Medicine Ball // Pullup Bar

Recommended

Squat Rack // Kettlebells // Rower // Air Bike

Sample Week

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

Sunday

Block 2: Week 9, Day 1

Prep

Warm Up 5

2x: 300m run/bike/row + 10 Walking Quad Stretch + 10 Cat-Cow + 10 Good Mornings + 20 Box Step-Ups

Deadlifts

3 x 3

Hanging L Sit Holds

9, 9, 10, 10

Doubleunders

45, 45, 60, 60

MetCon

18 min AMRAP: 9 TTB + 12 Plate Ground to Overhead + 15 Box Jumps

Monday

Block 2: Week 9, Day 2

Prep

Warm Up 4

2x: 200m run/bike/row + 10 90/90 Hip Openers + 10 Scapula Retracts + 5 Inchworms + 10 KB Swings

DB Push Jerks

5 x 4

Loaded Extended Deadbugs

3 x 12

Sprints

10 x 10

Tuesday

Block 2: Week 9, Day 3

Prep

Warm Up 3

2x: 300m run/bike/row + 20 Leg Swings + 10 Plank Shoulder Taps + 10 Cossack Lunges with Internal Hip Rotation + 10 Walking Hamstring Stretch

Power Snatch Complex

3 x 8

Single Arm DB Overhead Squat

3 x 6

MetCon

2x For Time: 400m Run + 18 Hang Power Cleans + 9 Pull Ups + 400m Run + 18 Back Squats + 9 Pull Ups

Wednesday

Block 2: Week 9, Day 4

Prep

Warm Up 2

2x: 200m run/bike/row + 20 Walking Lunges + 10 Thread the Needle with Rotation + 10 Air Squats + 5 Downward Dog to Upward Dog

Wide Grip Pullups

3 x MAX

MedBall Pushups

3 x MAX

Skill/Tech

Wildcard Day

This is your opportunity to customize TLA to your liking! Every few skill days, there is a Wildcard Day. This is where you’ll spend 30-60 minutes working on something you are striving to improve. You can pick from the list provided or choose anything on your own! Could be an olympic lift you’d like to perfect, a tricky skill you haven’t quite nailed, maybe a long run or hike, or even an extra rest/mobility day. Are you a fan of steady-state cardio? Wildcard Days are the days for that! There is no wrong answer here. Wildcards are meant to be YOUR day!

Thursday

Block 2: Week 9, Day 5

Prep

Warm Up 1

2x: 300m run/bike/row + 10 Reverse Step Ups + 10 DB Pushups + 20 Singleunders + 10 Plate Ground to Overhead

Bulgarian Split Squats

4 x 6

Single Leg Box Jumps

4 x 4

Tabata MetCon

10-9-8-7-6-5-4-3-2-1 Reps For Time: MedBall Cleans/ Burpees/ Atomic Situps

Coach