Heitmann Fitness Training Store

Welcome to Express-20!As a trainer, I often hear the statement "I want to work out, but I just don't have time." If you've ever said this, this program is for you! It's all about time-efficiency: 20 minutes and you're done; it's no-nonsense and it fits into your life.This 6-week plan features 4 weekly workouts to get you maximum results in minimum time. Be sure to take a "before" picture so you can see your progress at the end of 6 weeks!Workout 1Total Body20 minWorkout 2Total Body20 minRest/RecoveryRegeneration (optional)10 minWorkout 3Total Body20 minWorkout 4Total Body20 minsuggested equipment:exercise mat or toweldowel or broomstickkettlebelldumbbellsresistance band(s)gliders or stability ballplyo box or step (optional)foam roller (optional)

Time to pack on someSERIOUS muscle!If you've ever tried and failed to build quality lean muscle, this is the program for you: 12 weeks of progressive resistance training, designed to hit every major muscle group, from multiple angles, to maximize your gains.Here's how your weekly training will lay out:Day 1Day 2Day 3Day 4Day 5Back/Bi'sL. Body Pull/CoreChest/Tri'sShoulder/ArmsL. Body Push/CoreEach week we'll push you a little farther. Each set you'll be tempted to stop before the timer goes off, or rest longer than you should. At the end of 12 weeks, you'll know how well you executed the plan--either you'll be reaping the rewards of your hard work, OR you'll know you didn't give it all you could've...are you ready to see what you're made of?**be sure you're supporting your muscle-gaining efforts by eating sufficient amounts of calories and protein.Powered by Bridge!You will receive this program through BridgeAthletic delivered straight to your phone or tablet, using the Bridge app for iOS or Android.A few key benefits:Exercise videos and cues to walk you through every movementCustom weight prescriptions based on your previous setsEasy tracking in the app so you can see your progress in real time!Daily readiness surveys to check in on how you're feeling and performingRecommended Equipment: Bench, Cable, Dumbbell, Med Ball, Pull Up Bar, Resistance Bands, TRX, Kettlebell, Stability Ball, Trap Bar, Barbell, Dowel, Foam Roller, Massage Ball, Landmine, Plate, Step BoxReady to train? Let's get started!

Get ready to crush yourupcoming season!This program is geared for basketball players with a low "training age" who want to build strength, power, and agility to help them play their best. No weight room experience is required.This program includes two 6-week phases: the first builds a foundation for performance, the second takes your performance to new levels. The foundation phase includes 2 workouts, performed 3 days per week. Week 1: workout A, workout B, workout AWeek 2: workout B, workout A, workout B, etc...Workout AWorkout BStrength+AccelerationStrength+Multi-Directional*required equipment:agility ladderbox or step to jump ontolight dumbbells or kettlebellscones or other markers

The S.A.Q. ProgramThis 8-week program is designed to improve an athlete's acceleration, top-speed, and ability to change direction through a combination of drills and exercises that focus on developing power, speed, and agility.About the Program:It features 3 workouts: acceleration, multi-directional, and constant speed. Each workout emphasizes a different aspect of S.A.Q. training, allowing for well-rounded athletic development. This is great for young athletes, or athletes who play multiple sports.This program includes follow-along videos demonstrating drills and exercises that improve general athleticism.Program Duration: 8 weeks, 3 days per weekHow it works:This program will be delivered through the BridgeAthletic app and you will be added to my organization! Within Bridge, you'll be able to track all your training to clearly view your progress throughout the program.Here are the steps to follow:Purchase this programDownload the BridgeAthletic App from the app storeAccept your email invite (from BridgeAthletic) and create a passwordLog in on the Bridge app with your email and passwordBegin training instantlyResources:How to purchase a program & get startedHow to accept your inviteTraining on the Bridge appLearn how you'll train on the Bridge app!

Take your tennis game to the next level!This 12-week, tennis-specific workout starts you with foundational movements that enhance your on-court performance. No gym experience necessary!After 6 weeks, the program shifts up a notch, featuring more complex movements and more intense strength work. It is designed to build on the momentum you develop during the first 6 weeks.Each 45-60 minute workout includes:Warm-upStrength training/AgilityConditioningPhasePurpose# of weeks# of daysFoundationalBuilding the movement skills and strength that are the foundation for improved on-court performance63PerformanceIncreasing intensity to build strength, power, speed and agility63Powered by Bridge!You will receive this program through BridgeAthletic delivered straight to your phone or tablet, using the Bridge app for iOS or Android.A few key benefits:Exercise videos and cues to walk you through every movementCustom weight prescriptions based on your previous setsEasy tracking in the app so you can see your progress in real time!Daily readiness surveys to check in on how you're feeling and performingRecommended Equipment: Air Bike, Bench, Cable Machine, Massage Ball, Foam Roller, Kettlebell, Slides, Stability Ball, Step Box, Resistance Tubing, Weight Plate, Stability Ball, Agility Ladder, Med BallReady to train? Let's get started!Join today and let's start training together! Take your tennis game to the next level!

Get ready to crush yourupcoming baseball season!This program is for competitive youth baseball players who have little to no experience working out. If you want to become stronger, hit harder, and throw faster this 6-week program is for you! No history of strength training is necessary, and minimal equipment is needed.* This program focuses on building clean fundamental movement patterns and introducing plyometric training to minimize risk of injury during play.6-week program includes 3 workouts per week.Day 1Day 2Day 3Strength IStrength IIAgility + Plyo's*recommended equipment:foam rollerresistance bands and mini-band(s), gliders (or new socks on a hard floor)"speed sack" or weight sledlight dumbbells or kettlebellscones or other markersstability ball

A 56-week fitness journey!This program is my workouts from 2022-2023. It is designed for someone with high training age who wants to develop elite levels of strength, muscularity, and fitness...enjoy!Here's how it lays out:PhaseThemeDays/WkWeeks1Volume51-82Volume/Strength59-163Strength/Lean517-244Hypertrophy/Lean525-325Hypertrophy/Lean533-406Hypertrophy/Strength641-487Hypertrophy/Strength549-56It begins with volume training to develop some size, shifts towards strength to take advantage of the muscle you've built, then towards getting lean so you're beach-ready (this coincided with summer months approaching =), and lastly back to strength as the weather cooled off.