12 Week Home Workout Program

BonSchro

Coach
Bonnie Schroeder

This program is designed to give you the best, most efficient FULL BODY home workouts possible!

It includes 5 workouts a week that are created to challenge you and make you sweat! While this program is designed for working out at home, it can also be used while traveling (great options for hotel gyms!) or whenever you find yourself with minimal equipment.

$65
Get 12 Week Home Workout Program
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No Gym? No problem!
Get the results you want at home! These work outs will challenge you and keep you moving! Increase your strength and stamina from your own living room!
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No equipment needed!
All you need is the best tool you have, your own incredible body! Get ready to move like you never have before!
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Short and sweet
These work outs are great if you're in a time crunch and need to get your work out in quickly! Most take less than 20 minutes!
Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background AT HOME!
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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 lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Chair/bench/stool
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A1

Jump Squats

1 x 20

A2

Bulgarian Split Squats

1 x 15

A3

Paused Push Ups

1 x 10

A4

Burpees

1 x 5

Monday
Week 1 Day 2

A1

Push Ups

1 x 5

A2

Burpees

1 x 5

A3

Chair Dips

1 x 5

Tuesday
Week 1 Day 3

A

Walking Lunges

1 x 8

B

Butterfly Sit Ups

C

Jump Squats

1 x 12

Wednesday
Week 1 Day 4

A1

Bulgarian Split Squats

1 x 20

A2

Russian Twist

1 x 10

A3

Burpees

1 x 10

A4

Weighted Toe Touches

1 x 20

Thursday
Week 1 Day 5

A1

Plank

1 x 0:30

A2

Jump Squats

1 x 0:30

A3

High Knees In Place

Coach
More from BonSchro
coach-avatar Bonnie Schroeder

Bonnie is a powerlifting athlete and coach with a background in track, bodbuilding and CrossFit. She competed successfully many years in the 57kg class and now spends her time coaching and conducting seminars across the country.

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#stayathomeclub

Get your workouts done at home with this 12 week program! No thinking necessary, just MOVEMENT!

Get 12 Week Home Workout Program
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FAQs
Who Is this training for?
Anyone and everyone who might only have access to minimal equipment. This program can also be run in addition to OTHER programs as as conditioning option!
What should I expect?
Most of these work outs are short and sweet. Get ready to get sweaty!

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12 Week Home Workout Program
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