The At Home Progrm 2.0

The Progrm

Coaches
John Singleton and Carmen Olías

LAUNCH PRICE - Less than 1$ per day!

We truly believe that in times like this it is more important than ever to stay moving and stay healthy. As more and more countries are going back into lockdown and gyms around the world are closing down again we therefore decided to bring out a second version of "The At Home Progrm".

The first version of this programming was created in March 2020 when gyms were locking down and we experienced a high demand on alternative sessions without equipment. With huge success the first time around we have therefore decided to launch a second edition.

This program suits all levels and is perfect for you who want to stay fit despite not being able to go to your gym.

Withing the programming there will be 5 days of training. We program rest days on Thursdays and Sundays, but you are free to mix that up as you like. The sessions will include a mix of strength, conditioning and skill work.

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Whenever, wherever
This program can be done anywhere, in you house, garden, in the park - you name it. All you need is yourself and the want to get better.
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Tested and proven
Our programming is already tested by athletes all around the world, both beginners and professionals.
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No equipment needed
Whilst having a dumbbell, kettlebell etc. is useful, not is not necessary. All the sessions programmed can be done at home with any object you might have available.
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 5 days per week
Daily strength, conditioning and skill session available for both the beginner and intermediate athlete
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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 so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
An object of choice (can be anything you have at home). // An object of choice (can be anything you have at home).
Recommended
A dumbbell or kettlebell // Skipping rope // Mat // A dumbbell or kettlebell // Skipping rope // Mat
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2020-11-2

Circuit

A

4 rounds for quality: 1. 10 Clapping push-ups 2. 10 Inverted rows Rest as needed between rounds and exercises. For the inverted rows use a table/chair etc. If you have rings or a pull-up bar use it.

WOD

B

For time: 400m run 30 Alt. snatches 20 Single arm thrusters 10 SA devils press 20 Single arm thrusters 30 alt. snatches 400m run Use object of choice. DB/KB or any household object. If you can not run sub for 2 min easy skipping.

C

Prone Floor Angles

8 x 20

Monday
2020-11-3

16 min EMOM:

A

Min 1: 30-50 sec Plank on elbows Min 2: 20-40 sec Arch hold Min 3: 20-40 sec Russian twists Min 4: 20-40 sec wall facing handstand hold

WOD

B

4 x 3 min on - 1 min off alternating between: A) AMRAP: 30 DUs / jumping jacks 15 Swings with object 10 V-ups / alt. V-ups B) AMRAP: Burpees / down-ups

Tuesday
2020-11-4

Plyometrics

A

Every 90 sec x 6: 5 Broad jumps straight into: 10 Jumping lunges* * go weighted if you can

WOD

B

15 min AMRAP: 400m Run / 2 min skipping 21 Sit ups 15 Push press with object 9 Burpees over object

Wednesday
2020-11-5

The Progrm Recovery

A

18 min EMOM: Min 1: L-sit on wall Min 2: Close grip hang Min 3: Wall facing HSH Min 4: Straddle stretch Min 5: Hip flow Min 6: Pike stretch The goal of these sets is to be moving for 40-50 seconds of the minute.

Thursday
2020-11-6

Handstand development:

A

For quality: 10x 1 Wall climb + 10 Shoulder taps 5x 1 Wall climb + 4 Hip taps Rest as needed to keep quality.

WOD

B

10 min AMRAP: 3 - 6 - 9 - 12 etc.. Hang CnJ Jumping squats Step overs with object For the step overs use a bench, blocks or other suitable object you have at home.

Core

C

9 x 40 sec on / 20 sec off 1. Hollow hold / tucked 2. Side plank left 3. Side plank right

Friday
2020-11-7

WOD

A

1 min on / 1 min off rotating through for 2 full rounds: 1. Single arm devils press 2. Box jumps 3. Inverted rows / pull-ups 4. Shoulder to overhead 5. Jumping jacks / DUs 6. Sit-ups 7. Alt. Snatches 8. Air squats 9. Push-ups Use object of choice. Longer workout today (36 min), so make sure you do not go out too hot. If you do not have a plate sub for a book, some wood etc. You just need something low to jump onto.

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FAQs
Who is this training for?
Everyone. This program offers scaling options to accommodate both the beginner and the more advanced athlete.
What is the difference between this program and "At Home Progrm #1"?
"The At Home Progrm #1" is the first 4 weeks of our original "The At Home Progrm" released when Covid19 first hit and gyms around closed down. This is for those of you who have already gone through out first block of home workouts.
What do I need?
All you need is your self, any object of choice and the will to train
The Proof
verified-athlete-avatar Nicky

Athlete

Verified Athlete

"A literal saver during the lockdown we had."

verified-athlete-avatar Timothy

Athlete

Verified Athlete

"Thank you. I am so happy with the Progrm, it changed everything."

verified-athlete-avatar Karoline

Athlete

Verified Athlete

"Life saver during the lockdown. Thanks to "The At Home Progrm" I stayed fit and moving."

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The At Home Progrm 2.0
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The At Home Progrm 2.0
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The At Home Progrm 2.0
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The At Home Progrm 2.0