New

All You Need is a DB or KB

Davis Performance and Nutrition-DPN

Functional Fitness
Coach
Ty Davis

Functional dumbbell program that takes the stress out of going to the gym or needing a ton of equipment. All you need is a set or two of dumbbells or kettlebells and you will see the results.

benefit-image-0
Minimal Equiment
All you will need are dumbbells or kettlebells and I will take care of the rest.
benefit-image-1
Do in your home or a gym
The flexibility to do this program in your home will save time and frustration with going to a gym. You can also go to a gym and show them whos boss.
benefit-image-2
More shredded than a julian salad
Coupled with sound nutrition, this program, if adhered to will have you shedding body fat in no time. This is not hype, its science and physiology.
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow. Provides weekly feedback, daily if needed.
feature-icon
Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background.
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach and team will push you harder, know you better, and keep you going longer, all through an app
Equipment
Required
Dumbbell // Kettlebell // Commitment // Discipline
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

A

Rest

Monday
Week 1 Day 2

A

Heroic Warm-up

1 x 10:00

B1

Plank

3 x 1:00

B2

Superman

3 x 12

B3

V-Ups

3 x 15

B4

Side Plank (Male)

3 x 1:00

Circuit

C

5 Rounds 10 Dumbbell Thrusters 10 Burpees Over Dumbbell

D1

Pigeon Stretch

1 x 1:00

D2

Frog Stretch

1 x 1:00

D3

Couch Stretch (Hip Flexors)

1 x 1:00

D4

Lat + Pec Stretch

1 x 1:00

Tuesday
Week 1 Day 3

A

Treadmill Work

1 x 10:00

B1

High Plank Hot Hands

3 x 15

B2

Side Plank (Male)

3 x 1:00

B3

Floor Back Extension

3 x 15

B4

4-Way Dead Bug

3 x 12

Circuit

C

10 Rounds 12 DB Deadlifts 9 Dumbbell Hang Power Cleans 6 Dumbbell Push Press

D1

Low Dragon Stretch

1 x 1:00

D2

Puppy Dog Pose

1 x 1:00

D3

Reverse Scorpion

1 x 1:00

D4

Lat + Pec Stretch

1 x 1:00

D5

Kneeling Tricep Stretch

1 x 1:00

Wednesday
Week 1 Day 4

A

Heroic Warm-up

1 x 10:00

B1

Plank

3 x 1:00

B2

Superman

3 x 12

B3

V-Ups

3 x 15

B4

Side Plank (Male)

3 x 1:00

Circuit

C

For Time: 50-40-30-20-10 Dumbbell Front rack Squats Push-Ups Double Unders (3x single unders) Jump Rope

D1

Pigeon Stretch

1 x 1:00

D2

Frog Stretch

1 x 1:00

D3

Couch Stretch (Hip Flexors)

1 x 1:00

D4

Lat + Pec Stretch

1 x 1:00

Thursday
Week 1 Day 5

A

Treadmill Work

1 x 10:00

B1

High Plank Hot Hands

3 x 15

B2

Side Plank (Male)

3 x 1:00

B3

Floor Back Extension

3 x 15

B4

4-Way Dead Bug

3 x 12

Circuit

C

EMOM: 12 Minutes Min 1: 12 Alternating DB Snatch Min 2: 10 Burpees Over DB MIn 3: 10 Tuck Jumps

D1

Low Dragon Stretch

1 x 1:00

D2

Puppy Dog Pose

1 x 1:00

D3

Reverse Scorpion

1 x 1:00

D4

Lat + Pec Stretch

1 x 1:00

D5

Kneeling Tricep Stretch

1 x 1:00

Friday
Week 1 Day 6

A

Treadmill Work

1 x 5:00

B1

Burpee

3 x 10

B2

Jumping Jacks

3 x 25

B3

Mountain Climbers

3 x 20

B4

Tuck Jump

3 x 10

Circuit

C

AMRAP: 12 MInutes 6 Dumbbell Front Rack Reverse Lunge 6 Devil Press 6 Dumbbell Hang Clean & Jerk

D1

Deep Squat to Hamstring Stretch

1 x 15

D2

Pigeon Stretch

1 x 1:00

D3

Prone Scorpion

1 x 15

D4

Lat + Pec Stretch

1 x 1:00

D5

Calf Stretch

1 x 1:00

Saturday
Week 2 Day 0

A

Active Recovery

1 x 30:00

Coach
coach-avatar Ty Davis

Retired military with several years of experience. MS is Human Performance; MS in Nutrition and Wellness; CSCS, PN-1, CF-L1. Dedicated to the success of the client and developing lifelong health and fitness habits.

closer-image-1
closer-image-2
All you have to do is show up!

Change is hard, there is no question. Ask yourself these questions, though. What is good about changing? What is bad about changing? What is good about not changing? What is bad about not changing? All of these questions are related to your health and fitn

Start My 7-Day Free Trial
closer-image-3
FAQs
Why is this program different?
Structure and purpose. I put a lot of effort in developing these programs to ensure that the client is challenged and progressing.
What equipment do I need?
This program requires minimal equipment. All you need is a set of dumbbells or kettlebells, if you have different weight, that is a plus.
How many days a week do I train?
There are 5 days scheduled per week, but the frequency is individual. Do all 5 or just two or three but I want you to get your money's worth and see amazing results.
The Proof
verified-athlete-avatar B. Williams

Firefighter

Verified Athlete

"The programming exceeded my expectations."

verified-athlete-avatar J. Werner

Firefighter

Verified Athlete

"After 8 weeks, I definitely had more in the tank on my demanding job."

Join Your Virtual Gym

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

All You Need is a DB or KB
screenshot1
All You Need is a DB or KB
screenshot2
All You Need is a DB or KB
screenshot3
All You Need is a DB or KB