train
like
THE BATMAN
WARM UP
(PREFORM TWO ROUNDS OF THE FOLLOWING
BEFORE EACH WORKOUT)
JUMPING JACKS X1 MINUTE
WORLD’S GREATEST STRETCH X12/SIDE
DOWNWARD DOG INTO PLANK X10
ARM CIRCLES X30
HOME WORKOUT LEVEL 1
Perform The Following Workout 3 Days A week,
Walk a minimum of 6k steps each day
Download and use the Macrofactor app https://macrofactorapp.com/ use code “Demers” for your first
two weeks free)
1. Body Weight Squats 3x10-50
2. Elevated Push Ups 3x5-30
3. Single Arm Bag Rows 3x10-20
4. Hamstring Bridge 3x10-30
5. Plank 3x20-60 Seconds
NOTE: Start near the bottom of the rep range for each movement and slowly increase your reps over time.
Once you can complete all 3 sets of each movement at the number of reps at the top of the rep range you can
move onto the next level of the training plan!
HOME WORKOUT LEVEL 2
Perform The Following Workout 3 Days A week,
Walk a minimum of 8k steps each day
Download and use the Macrofactor app https://macrofactorapp.com/ use code “Demers” for your first
two weeks free)
1.a Split Squats 4x8-20/Side
1.b
3.
Single Arm Bag Rows 4x15-30
*Increase Weight Overtime
2.a Single Leg Hamstring Bridge
4x8-25/side
2.b Push Ups 4x10-30
Hollow Holds 3x20-60 Seconds
NOTE: Start near the bottom of the rep range for each movement and slowly increase your reps over time.
Once you can complete all 3 sets of each movement at the number of reps at the top of the rep range you can
move onto the next level of the training plan!
HOME WORKOUT LEVEL 3
Perform The Following Workout 3 Days A week,
Walk a minimum of 10k steps each day
Download and use the Macrofactor app https://macrofactorapp.com/ use code “Demers” for your first
two weeks free)
1.a Bulgarian Split Squats 4x8-30/side
2.a Nordic Hamstring Curls 4x5-20
1.b
Pull-Ups 4x5-30
2.b Decline Push Ups 4x8-30
3.
V-Up 4x8-30