Fat Loss Foundations

Mike Wiseo Fitness

Strength & Conditioning, Bodybuilding, Functional Training, General Fitness
Coach
Mike Wiseman

MORE THAN A TRAINING PROGRAMME

The ultimate aim is to get you in great shape.

Physically; Mentally.

Changing your body is hard. Breaking bad habits and creating new ones is difficult.

But the reward is worth it.

Make the hard choices now and you could have a new body, and a new outlook on life quicker than you think.

All you need to do is show up.

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Learn The Essentials
Fat Loss Foundations aims to teach you attributes that build the body you want.
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Philosophy
Enjoy weekly lessons on the art of thinking and living to inspire personal growth.
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How Do I...?
There's overwhelming information available. This makes it hard to know what works. You'll be guided to understand the simplicity in reaching your goal.
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Trainwise Club & Course
Join us over on Circle - An online course and community designed to educate and inspire. We dive into learnings on: Training, Food, & Mindset. Master these, and you're guaranteed to succeed.
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 6 days per week
Daily strength and conditioning training that’s geared towards those who are serious about results.
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Scrolling through a lifeless PDF is over. Your coach and team will push you harder, know you better and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbells // Cables // Squat/Bench Rack
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Strength Day

A1

Hip Abduction

3 x 10

A2

Single Leg Bridge

3 x 10

A3

Banded pull apart

3 x 10

A4

Thoracic Rotation

3 x 10

A5

Air Squat

3 x 10

B

Trap Bar Dead

4 x 5

C

Incline DB Press

4 x 8

D1

Barbell RDL

4 x 6

D2

Banded Face Pull

4 x 15

E1

Mountain Climbers (fast)

4 x 0:30

E2

Stir The Pot

4 x 0:30

Monday
Conditioning

A

Biking

1 x 5:00

B1

90 90 stretch

3 x 0:30

B2

Scap Raise

3 x 10

B3

Scap Push-Up

3 x 10

B4

Air Squat

3 x 10

C

Prowler

5 x 1:00

D

Curve Treadmill

400, 400, 200, 200

E1

Med Ball Slam

6 x 0:20

E2

Wall Drives

6 x 10

E3

Plank

6 x 0:20

F

Single arm farmers walk

3 x 0:30

Tuesday
Hypertrophy

A1

Leg Swings

3 x 10

A2

Shoulder CAR's

3 x 10

A3

Bird Dog

3 x 5

A4

Glute Bridge

3 x 20

A5

Air Squat

3 x 20

B

Pause Back Squat

6, 6, 6, 4, 4

C

Chin up holds

3 x 0:00

D1

Seated Strict Press

4 x 10

D2

Split stance RDL

4 x 8

E

Push-Up

1 x 50

F

Goblet Squat

1 x 25

Wednesday
Aerobic Conditioning

A1

Crawl Shoulder Taps

2 x 10

A2

Curl Ups

2 x 10

A3

Wall Slides

2 x 15

B

Rowing

500, 500, 250, 250, 250

C

Biking

1 x 10:00

D

Prowler

5 x 1:00

Thursday
Functional Training

A1

Hip Cirlces

3 x 10

A2

Single Leg Bridge

3 x 10

A3

Banded pull apart

3 x 10

A4

Thoracic Rotation

3 x 10

A5

Air Squat

2 x 10

B1

Single leg Eccentric

4 x 6

B2

Single leg RDL (Balance)

4 x 6

C1

Landmine Press

3 x 8

C2

Landmine side lunge 02

3 x 8

D

Alternating Chest Press

3 x 10

E

BB Reverse Lunge

3 x 8

F

Side Plank with Clamshell

3 x 0:20

Friday
Functional Training

A1

Leg Swings

2 x 10

A2

Hip flexor stretch

2 x 10

A3

Dead Bug

2 x 5

A4

Glute March

2 x 10

A5

Air Squat

2 x 25

B1

Barbell RDL

4 x 8

B2

Pull Up

4 x MAX

C1

DB Floor Press

3 x 15

C2

Push-Up

3 x MAX

D1

Box Jump

3 x 5

D2

Med Ball Rotational Slam

3 x 10

E

Seated Calf Raise

1 x 50

Coach
coach-avatar Mike Wiseman

Mike is a certified strength and conditioning coach accredited by the UKSCA. Having worked with a wide range of clients from business owners to professional athletes. An experienced coach who knows how to get the best out of people. The results are the same amongst all levels - improved health, fitness and mindset to live a happier and healthy life.

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You Ready?

Try a free week on me.

Start My 7-Day Free Trial
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FAQs
Who is this programme for?
Beginner to intermediate levels.
The Proof
verified-athlete-avatar Jay T.

Client

Verified Athlete

"Mikes training programme helped me get leaner and bigger than I've ever been. The programme opened up a new perspective of how to train hard AND smart."

verified-athlete-avatar Jamie W.

Thai Boxer

Verified Athlete

"Mikes training has kept me in top shape and stronger each fight. We're building a machine."

verified-athlete-avatar Myself

Proof

Verified Athlete

"I've been through my own fat loss phase and I know how to do it in the fastest possible time. I'm proof of my work."

verified-athlete-avatar Lewis C.

Marine

Verified Athlete

"Mike is a brilliant coach. He provided a plan to help me in preparation for the military. His coaching is second to none and would recommend to anyone regardless of your goal."

Join Your Virtual Gym

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

Fat Loss Foundations
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Fat Loss Foundations
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Fat Loss Foundations
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Fat Loss Foundations