The Minimalist: Training by Dakota Moran in TrainHeroic

Dakota Moran: Human Performance Systems

General Fitness, Functional Fitness

Coach

Dakota Moran

Features
5 sessions per week
Must use App app to view and log training
Team Training

$18 / mo

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Built for Consistency

Short, repeatable workouts designed to fit real life. No long sessions, no complicated planning—just training you can sustain week after week.

Time-Efficient Training

Every session is 30 minutes or less. Show up, train with intent, and move on with your day without sacrificing results.

Strength + Conditioning Balanced

Develop strength, work capacity, and durability together. The program blends smart strength work with conditioning that keeps you athletic and prepared.

Simple Structure, Smart Progression

Clear weekly structure with built-in progression over time. No guesswork—just show up and follow the plan.

Features

Programming 5 days per week

This program isn’t about chasing novelty. It’s about stacking quality sessions, building momentum, and letting results follow.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Sample Week

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

Sunday

The Squat

Circuit

3 Rounds Banded Monster Walks x15 each side Reverse Lunge - x5 Each Banded Ankle Mobilization - x:30s each side

Goblet Squat

3 x 5 @ 8

Isometric Lunge Hold

3 x 20

Circuit

The Baseline 100 Air Squats 200 Jump Rope after.... 2:00 Plank

Monday

The Press

DB Floor Press

4 x 8 @ 8

Banded Row

4 x 20

Circuit

10:00 AMRAP 10 - Push Ups 10 - DB Push Press 20 - Mountain Climbers

Tuesday

The Hinge

Circuit

3 Rounds 8 - Glute Bridges 5 - Jump Squats :30 - Plank

KB double leg RDL

3 x 8 @ 8

Banded TKE

3 x 10

Circuit

10:00 Rep Cap 100 KB Swings Every 10 reps - x10 Air Squats

Wednesday

The Pull

Pull-Up

1 x 50

Conditioning

Density Test

8:00 AMRAP (Density Test) 8 - Inverted Row 12 - Step-Ups (6each) 30 - Jump Rope

Thursday

The Hybrid

Conditioning

Dumbbell Complex

Dumbbell Complex (x8:00) RDL - x6 Front Squat - x6 Push Press - x6 Bent Over Row - x6 Rest as needed (8:00 total work)

Conditioning

The Benchmark

12:00 AMRAP 10 Goblet Squat (1/4 BWT) 10 Push Up 10 DB Rows (1/4 BWT) 200m Run

Coach

More from Dakota Moran: Human Performance Systems

Dakota Moran

FAQs

Do I need a fully equipped gym to follow this program?

No. This program is designed specifically for minimal equipment. Most workouts require only dumbbells or kettlebells, resistance bands, a pull-up bar or rings, and open floor space. If you train at home or in a garage gym, this program was built for you.

Is this program for beginners or experienced athletes?

Both. The Minimalist is structured so it can be scaled to any fitness level. Beginners can move at controlled intensities and focus on consistency, while experienced athletes can increase intensity without changing the structure. The goal isn’t to train to exhaustion—it’s to train consistently.

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The Minimalist