Whole Fit Whole Fab: Training by Kristy Drakeford in TrainHeroic

Whole Fit Whole Fab

Coach
Kristy Drakeford

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

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A program you can do anywhere!
-30 minutes or less -burns fat -builds strength -minimal equipment -HIIT & resistance training
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 5 days per week
Two days of HIIT and three days of resistance training for the beginner, intermediate, or athlete looking for a quick workout in 30 minutes or less.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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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
Sweating over a boring 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
Recommended
Dumbbells & Resistance Bands
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2021-11-7
Monday
Crazy 8's

Circuit

A

Warm-Up x 2 10 squat jumps (air squat for low impact) 10 glute bridges 10 inchworms 10 arm circles both directions

B1

DB Thruster

1 x 8

B2

Split Squat Jump

1 x 8

B3

Standing Arnold Press

1 x 8

B4

Burpee

1 x 8

B5

Narrow Stance Heel Elevated Goblet Squat

1 x 8

B6

Frog Jump

1 x 8

B7

Bent Over Rear Delt Fly

1 x 8

B8

Mountain Climber

1 x 8

C1

Quad Stretch

1 x 0:30

C2

Down Dog with Achilles Stretch

1 x 1:00

C3

Child's Pose on Box

1 x 1:00

Tuesday
2021-11-9

Circuit

A

Warm-Up x 2 10 squat jumps (air squat for low impact) 10 glute bridges 10 inchworms 10 arm circles both directions

B1

Curtsey Lunge

1 x 10

B2

Bear Crawl Shoulder Taps

1 x 10

B3

Bench Dips

1 x 10

B4

Lateral DB hops

1 x 10

B5

Lateral Lunge

1 x 10

Circuit

C

If time allows, cool down at a steady state pace on the treadmill, rower, bike, etc. for 10-15 minutes.

Wednesday
2021-11-10

Circuit

A

Warm-up: 10 large arm circles both ways 1 minute plank 10 burpees 10 banded pull-aparts

B1

DB Floor Press

2 x 12

B2

Alternating DB Hammer Curl

2 x 12

C1

Push-Up

2 x 12

C2

Bent Over DB Row

2 x 12

D1

DB Reverse Fly

2 x 12

D2

Cuban Press

2 x 12

E1

Tricep Kickbacks

2 x 12

E2

DB Lateral Raise

2 x 12

F1

Plank

2 x 1:00

F2

Russian Twist

2 x 12

G1

Child's Pose on Box

1 x 1:00

G2

Down Dog with Achilles Stretch

1 x 1:00

G3

Prone Pec Stretch

1 x 1:00

Thursday
2021-11-11
Friday
2021-11-12

Circuit

A

Warm-Up x 2 10 squat jumps (air squat for low impact) 10 glute bridges 10 inchworms 10 arm circles both directions

B1

DB Good Morning

2 x 10

B2

Suitcase squat to lateral lunge

2 x 10

C1

DB Shoulder Press

2 x 10

C2

Diamond Push-Up

2 x 10

D1

Barbell Bicep Curl

2 x 10

D2

Dead Bug

2 x 20

E1

Prone IYT's

2 x 12

E2

DB Swing

2 x 12

Saturday
2021-11-13

A

1 1/4 Dual DB Front Rack Squat

2 x 10

B

Glute Bridge with Abduction

2 x 15

C

DB Reverse Lunge

2 x 10

D

Goblet Squat Pulse

2 x 20

E

Foam Roller Hack Squat

2 x 10

F

DB Romanian Deadlift

2 x 10

Circuit

G

If time allows, cool down and recover with 10-15 minutes of steady state cardio or stretching.

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Your time is precious. So is your health.

This program allows you to take care of yourself and workout in 30 minutes a day or less just about anywhere! Whether you are a stay at home mom with limited time, a traveling CEO who needs to get in a fast workout in the hotel. or someone who has never pi

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FAQs
Who is this program for?
Anyone. It's the perfect program for beginners, but intensity is what you make of it. You can use heavier weights, move your body faster, etc. to increase the program difficulty if you are a seasoned athlete.
How long are the workouts?
30 minutes or less
What equipment is needed?
Just a pair of dumbbells and resistance bands. A bench or ply box would be helpful as well as a kettlebell, but are not necessary.
Where can I do this program?
You can do it literally anywhere! It is designed for those at home with limited time, however, it can easily be done in any gym or right in a hotel room.
What are the workouts like?
There are two days of High Intensity Interval training (HIIT) and three days of resistance training.
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Whole Fit Whole Fab
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Whole Fit Whole Fab
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Whole Fit Whole Fab
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Whole Fit Whole Fab