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Lean & Able

Power Athlete

Functional Fitness
Coach
Power Athlete

GET LEAN & ABLE

No barbell? No problem. Lean & Able is our bare essentials program for those lean on time and equipment, but hungry for results.

Skill Level: Beginner / Intermediate

Session Duration: 20–45mins

Training Per Week: 2 Mandatory, 3 Optional Days

GRAB FITNESS FAST

Don’t let equipment and time restrictions hold you back – get abled bodied with our adaptive training to tackle the daily demands of life.

Features
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TRAIN ANYTIME, ANYWHERE
Take your training on-the-go. Access anywhere and easily train around your work and life demands.
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Programming 2 days per week
2 Mandatory, 3 Optional Days. Our team plot each training day to optimize performance gains and drive towards your goals.
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EXPERT WALKTHROUGHS
Master your technique with instructional demo videos and clear narrative from our battle-tested experts.
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COMPETE WITH OTHERS
Access our online community and stack up to the competition with our benchmark and daily leaderboards.
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SHARE SUCCESSES
Celebrate personal records and share your stats on your personal athlete profile and social media.
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TRACK YOUR PROGRESS
Track training fast and easy. Map successes and chart goals with our ever evolving performance matrix.
Equipment
Required
Dumbbells // Kettlebells // Pull Up Bar
Recommended
Medicine Ball // Jump Stretch Bands // Air Bike, Rower, Stationary Bike or similar
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Lean & Able

A

Pre Warm Up

1 x 5:00

B1

Plank Hold

3 x 30

B2

Rotational Wall Sit

3 x 30

B3

Side Pillar

3 x 15

C

Barbell Front Squat

4 x 7

D

Dumbbell Goblet Squat

4 x 7

E1

Weighted Static Lunge Hold

4 x 15

E2

Up Downs

4 x 10

E3

Alternating Toe Touches

4 x 20

F

Cool Down 5

1 x 5:00

Monday
Lean & Able

A

Pre Warm Up

1 x 5:00

B1

Plank Hold

3 x 0:30

B2

Push-Up

12, 10, 8

B3

Spiderman Complex to Vertical Rotation

3 x 2

C1

Kneeling One Arm DB Press

10, 10, 8, 8, 5, 5

C2

Inchworm Walkouts - Hands

3, 2, 1, 1, 2, 3

D1

Bodyweight Reverse Lunge

5 x 10

D2

Weighted Wall Sit

5 x 15

E

Hammer Curls

4 x MAX

F

Cool Down 1

1 x 4:00

Tuesday
Lean & Able

A

Pre Warm Up

1 x 5:00

B1

Dead Bug - Home Position

3 x 30

B2

Dead Bug - Opposite Arm & Leg

3 x 30

B3

Push Up

3 x 10

C1

Dumbbell RDL

4 x 8

C2

Supermans

20, 15, 10, 5

D1

Bodyweight Squat

20, 15, 10, 10

D2

Hollow Rocks

10, 10, 15, 20

E

Goblet Squat Static Hold

60, 60, 30

Wednesday
Lean & Able

A

Pre Warm Up

1 x 4:00

B1

Dead Bug - Home Position

3 x 0:30

B2

Plank Hold

3 x 30

B3

Alternating Toe Touches

3 x 20

C1

Med Ball to Toes

10, 15, 20

C2

Push Up

20, 15, 1

C3

Get Up Sit Up

3 x 10

D1

Up Downs

10, 8, 6, 4

D2

Lateral Lunges

12, 10, 8, 6

E

Cool Down 3

1 x 5:00

Thursday
Lean & Able

A

Cardio

1 x 12:00

B1

Hollow Holds

3 x 30

B2

Plank Hold

3 x 30

B3

Leg Cradle Lateral Lunge Twist

3 x 2

C1

Pillar to Plank Press Up

15, 12, 9, 6

C2

Alternating Dumbbell Bicep Curls

4 x 10

D1

True Push Ups

15, 12, 9

D2

Dumbbell Bent Over Row

15, 12, 9

E

Cool Down 5

1 x 5:00

Friday
Lean & Able

A

Pre Warm Up

1 x 3:00

B1

Up Downs

5 x 10

B2

Bodyweight Reverse Lunge

5 x 8

B3

Dead Bug Home Position

5 x 60

B4

Squat Jump

5 x 4

C

Cool Down 2

1 x 5:00

Saturday
Lean & Able

A

Rest Day

For Completion

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