Total Body Fit From Home: Training by katelyn Brown in TrainHeroic

Next Level Fitness: Train Like an Athlete

Coach

katelyn Brown

Train total body fitness with this Blueprint team! Get your body in motion, this is great for someone looking to add variety to their workout routine or start getting into workouts from home.

The unique part of this program is the sense of community. You can motivate and be inspired by the other athletes on the blueprint team.

This team can complete workouts at gym or with home equipment such as dumbbells and resistance bands.

You can move weekly workouts around to fit with your schedule.

*If you are looking for a more intense gym specific program, check out TOTAL BODY FIT: 8-week Blueprint.

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

$10 / mo

Start My 7-Day Free Trial

Workout With Me

Let's workout together- anytime, anywhere! Join my team of athletes that make it easy to workout and stay on track. The workouts on this team reflect my personal workout regimen. Take the app with you to the gym, at home, or on the road.

Blueprint Community Connection

Being part of this team simulates a virtual gym environment. The team completes the same workouts allowing for connection, accountability, and motivation!

Less than 60minutes a day

EFFICIENCY IS KEY! Here at NLF we believe in living the life you want to live while staying fit. GYM IS NOT LIFE, we get it. You do not have to spend countless hours in the gym to get fit. Changing up the efficiency of your workout is what matters most.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Sample Week

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

Sunday

Upper body focus

Band Warm-up #NLF

dbell floor chest press #NLF

15, 12, 10 @ 20, 25, 30 lb

Single Arm Dbell Row #NLF

15, 12, 10 @ 20, 25, 30 lb

High PLank to Down Dog Opposites Reach

3 x 20

Pushups #NLF

3 x MAX

Bicep Curls (Dbell) #NLF

3 x 10 @ 20 lb

Tricep Kickbacks

3 x 10 @ 10 lb

Shoulder Taps #NLF

3 x 20

Conditioning

Sprinter Core Circuit

1 round straight through: 30 mt. climbers x 20s rest 50 high knees x 20s rest 30 mt. climbers x 20s rest 50 high knees x20s rest 30 mt. climbers x 20s rest

Tuesday

Strength Lower Body Focus

Run

1 x 1

Dbell Front Squat

15, 12, 10, 9

Box Jump #NLF

3 x 12

Reverse Lunge with Bicep Curl #NLF

3 x 20

Lateral Lunge to Single Leg RDL #NLF

3 x 10

Bicycle Core Exercise #NLF

2 x 30

Core Tuck Ups #NLF

2 x 30

Windshield Wipers #NLF

2 x 30

Thursday

HIIT

Conditioning

30 Min EMOM

(Every Minute On the Minute) *your rest time is the left over time each minute. * use timer set 30min EMOM COMPLETE 3 ROUNDS Min 1 Speed Skaters x 20 Min 2 Inch worm x 5 Min 3 Straight Jumps x 20 Min 4 Pushups x 20 Min 5 Tuck Jumps x 10 *modify with straight jumps Min 6 Shoulder taps x 20 Min 7 Burpee x 10 Min 8 Bicycle - core x 20 Min 9 split squat jumps x 20 Min 10 Mountain climbers x 30

Friday

Long Cardio Day

Run

1 x 5

Road Cycling

1 x 20

Cardio

1 x 60:00

Coach