New

Weight Loss Program

Athletics Sports and Performance

Weightlifting, General Fitness, Youth Sports
Coaches
DeAnthony Williams and Mike Taylor

The following program has been designed for:

  1. Weight Loss
  2. Learning and understanding basics of strength training
  3. Basic introduction to circuit and metabolic training to increase calorie burn during session
  4. Building a community of like-minded people

We want to ensure you have all the proper tools and coaching at your disposal on your weight loss journey!

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REACH YOUR GOALS
1) LOSE WEIGHT 2) BUILD MUSCLE 3) GET INTO SHAPE
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WE KNOW WHAT IT'S LIKE....
WE KNOW what it's like to go to the gym and not know EXACTLY what to do, or what order to do it in. WE KNOW it's hard to program for yourself, not knowing where you should start. WE KNOW you would be much further along with your fitness goals, if you had some guidance. WE WILL HELP YOU! We are going to teach you: what to do, how to do it, and when!
Features
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Programming 6 days per week
Daily strength or conditioning training that’s accessible and challenging for any level.
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Committed Teammates
A community of committed individuals, also on their fitness journey, that will keep you push yourself to unlock your best!
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Delivered through TrainHeroic
Our coaches and team will push you harder, and keep you going longer, all through an app.
Equipment
Required
YOUR BASIC GYM HAS EVERYTHING YOU NEED!
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

A1

Dynamic Stretch

A2

Run

1 x 15:00

B1

Back Squat

4 x 15

B2

DB Bench Press

4 x 12

B3

Burpee

3 x 8

C1

Inverted Row

3 x 12

C2

Push-Up

3 x 12

C3

Side Plank

3 x 0:30

D1

Walking Lunges

3 x 10

D2

Step-Up DB Curl With Overhead Press

3 x 8

E

V-Ups

3 x 20

Monday
Week 1 Day 2

A1

Dynamic Stretch

A2

Run

1 x 15:00

B1

Romanian Deadlift

3 x 8

B2

DB Shoulder Press

3 x 8

C1

Step-Ups

3 x 10

C2

DB Tricep Extension

3 x 10

C3

Russian Twist

3 x 10

D1

Bulgarian Split Squat

3 x 15

D2

DB Renegade Row

3 x 8

E1

Bear Crawl

3 x 0:30

E2

Toe touches

3 x 20

Tuesday
Week 1 Day 3

A

My Dynamic Warmup

B

Jog

1 x 30:00

C1

Rolling Side Plank

3 x 0:30

C2

Glute Bridge

3 x 0:30

C3

Toe touches

3 x 0:30

C4

Plank

3 x 0:30

Wednesday
Week 1 Day 4

A1

Dynamic Stretch

A2

Run

1 x 15:00

B1

Back Squat

4 x 15

B2

DB Bench Press

4 x 12

B3

Burpee

3 x 8

C1

Inverted Row

3 x 12

C2

Push-Up

3 x 12

C3

Side Plank

3 x 0:30

D1

Walking Lunges

3 x 10

D2

Step-Up DB Curl With Overhead Press

3 x 8

E

V-Ups

3 x 20

Thursday
Week 1 Day 5

A1

Dynamic Stretch

A2

Run

1 x 15:00

B1

Romanian Deadlift

3 x 8

B2

DB Shoulder Press

3 x 8

C1

Step-Ups

3 x 10

C2

DB Tricep Extension

3 x 10

C3

Russian Twist

3 x 10

D1

Bulgarian Split Squat

3 x 15

D2

DB Renegade Row

3 x 8

E1

Bear Crawl

3 x 0:30

E2

Toe touches

3 x 20

Friday
Week 1 Day 6

A

My Dynamic Warmup

B

Jog

1 x 30:00

C1

Rolling Side Plank

3 x 0:30

C2

Glute Bridge

3 x 0:30

C3

Toe touches

3 x 0:30

C4

Plank

3 x 0:30

Saturday
OFF DAY (REST AND STRETCH)
Coaches
coach-avatar DeAnthony Williams

DeAnthony is the owner and operator of Athletics Sports and Performance; an elite sport performance training facility in Miami, Florida specializing in athletic development and human performance. He is a graduate from the University of Miami and holds a Master's Degree in Exercise Physiology with a concentration in Strength and Conditioning with focuses in Business.

coach-avatar Mike Taylor

Mike is a strength and conditioning coach who specializes in Athletic and Human development. His educational background includes his bachelors and masters from Penn State and University of Miami, respectively.

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YOU CAN DO THIS!

Allow us to help you reach those goals you've always wanted! Push yourself, and you will reach them!

Start My 7-Day Free Trial
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FAQs
How long do I need to do this program?
For as long as you would like! However, we say at least 12 weeks to see GREAT results. That's only 3 MONTHS!
Who is this for?
This program was designed to help people lose weight and learn the basics of weightlifting! BUTTTTTTTTTT everyone can benefit from this program. Regardless of training experience, you can get a great sweat, learn the basics, and lose weight all with the same program. It all gets better over time!
What foods do I eat?
While we leave the dietary prescriptions to our nutrition expert, we always suggest whole-nutrient dense foods!
The Proof
verified-athlete-avatar Thomas Dillon

Collegiate Basketball

Verified Athlete

"These guys helped me reach my best."

verified-athlete-avatar Christopher Basile

Collegiate Baseball

Verified Athlete

"These guys have helped me improve, every year, every summer, since I met them."

verified-athlete-avatar Natalia Giron

Guatemalan National Beach Volleyball

Verified Athlete

"These guys pushed me to be my best everyday. I wouldn't be here without them!"

verified-athlete-avatar Tyler Polley

Professional Basketball

Verified Athlete

"Every Off-Season. You can find me with Chuck! I love what has has helped me accomplish"

Join Your Virtual Gym

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

Weight Loss Program
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Weight Loss Program
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Weight Loss Program
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Weight Loss Program