City Fit Girls Strength Club Program Guide

Hey there,

We're excited to welcome you to City Fit Girls Strength Club! City Fit Girls Strength Club is a subscription-based, online strength training program and community that helps you increase confidence, build strength and meet new friends along the way.

As you navigate the next few weeks, you’ll want to refer to the information in this guide . If you have any specific questions not covered in this guide, you can reach us in the private Facebook community or via email at info @ cityfitgirls [dot] com.

Happy Training!

Takia & Kiera,

City Fit Girls, Co-Founders


Table of Contents

We’re going to cover a lot of information in this guide. Here’s what you can expect:

  • What is City Fit Girls Strength Club?

  • Expections

  • Equipment

  • How To Use TrainHeroic

  • How To Use the Facebook Group

  • Workout Structure & Schedule

  • Tips, Videos & Cues

  • How To Cancel Your Subscription

  • Terms You Need To Know


What is City Fit Girls Strength Club?

City Fit Girls Strength Club is an online strength training community. Members receive access to 3 strength training workouts and 1 interval workout every week.

All workouts will be delivered via Train Heroic, our app partner.

Please note that you must download TrainHeroic to participate in the program.


Expectations

What To Expect From Us: Every Sunday morning, you will receive weekly whiteboard style workouts programmed by a NASM-Certified Personal Trainer and USA Track & Field Coach via the Train Heroic App.

We will also check in the private Facebook group a few times everyday to share useful content, provide feedback and answer your questions.

What We Expect From You: Dedication and consistency. Since this is an online program, you will be expected to complete your weekly workouts at your own pace and on your own terms. We will continue to provide you the resources you need to build strength but it's up to you to follow through.


Equipment

The workouts in this program can be completed in your home, hotel gym, or big box gym. Here's what you need to be successful:

Required Equipment:

  • Internet access & a smart phone

  • Yoga / Exercise Mat

  • Set of dumbbells [At least an 8lb set]

  • Mini Tube Resistance Band

  • Long or Pull Up Assist Resistance Band

  • Foam Roller

Recommended Equipment:

  • Exercise Bench

  • Swiss/Stability Ball

  • Medicine Ball

  • Kettlebell

  • Aerobic Step

Optional Equipment:

  • Barbell, Barbell Plates and Rack

  • Hex/Trap Bar

Other Recommended Equipment: In addition to the items mentioned above, there are a few other key items that we recommend:

  • A timing app or stop watch: We recommend the "Seconds" app but you can use any app or device that keeps track of time, can break time into laps, and has a buzzer.

  • Comfortable workout gear and sneakers: Moisture wicking fabrics are ideal. If possible, wear styles that will help pull sweat away to prevent unwanted rubbing and skin irritation.

  • Mini Whiteboard/Dry Erase Board: Having your own mini whiteboard will help you keep track of your workouts and your progress. I find it helpful to rewrite the workouts on the whiteboard just in case I forget what movement I'm supposed to do next without having to rely on my phone.

  • Music player or subscription service: Okay, I know this is a bit of a stretch but we highly recommend you listen to music when you workout. A good playlist can help motivate you to make it through the next round. We'll suggest playlists for workout finishers but you'll need to provide the rest of the tunes


How To Use TrainHeroic

When you sign up for City Fit Girls Strength Club, you will receive a confirmation email with a link to TrainHeroic and the Access Code to our Team.

You must enter the access code to gain entry to our programming so please refer to your account confirmation email that you received shortly after signing up for membership through our website.

TrainHeroic Quick Links

Ready to Get Started? Set Up Your Train Heroic Account

  1. Download TrainHeroic in the App Store or Google Play (depending on your phone's operating system).

  2. Enter our access code to join our team. (You received this in your Account Confirmation Email after signing up for membership)

  3. Create your TrainHeroic account. Although it isn't required, we recommend adding a photo, and setting your units to lbs (not kgs).

  4. Edit your notifications. We'll be honest, TrainHeroic sends A LOT of notifications that you probably don't need. Please review them and only turn on the notifications that you think you really need.

Complete and Log a workout in TrainHeroic

  1. Once you enter your access code, you will have access to our team's workout calendar.

  2. Click on the calendar icon. Days with workouts (Mon, Tues, Thur,Sat) will have grey dots under them.

  3. To view a session, click on the date you'd like to complete. You can review an entire session before hitting "Start Session".

  4. To begin a session, click on the blue "Start Session" button.

  5. Complete your "Readiness Survey". The Readiness Survey will ask you a series of questions to will help gauge your preparedness for the workout. Please answer honestly.

  6. If you're not sure how to complete an exercise, you can tap on a section in the workout to load the section summary. From there, you can click on the video icon to review demonstration videos from that section.

  7. Once you complete a section of a workout, you can select the blue "mark as completed" section before moving on to the next part of the workout.

  8. Record Reps and lbs lifted. During the Strength/Resistance portion of the workout, you will see a workout prescription including recommended sets and reps. There will be a space to record the amount of lbs you lifted in the session.

  9. Complete the session: To complete your workout, make it through all sections and mark as completed. Answer the finishing survey and review the app's data (time, intensity, etc.) before sharing your workout with the group on Facebook of via Instagram.


Workout Schedule & Structure

Schedule: Your workouts are scheduled for Monday, Tuesday, Thursday, and Saturday. Here’s what you can expect every week:

  • Monday: A running based interval workout that can be completed on the treadmill, track or road. Lace up your running shoes and get ready to improve endurance, power and speed. [30-60 minute sessions]

  • Tuesday & Thursday: Total Body Strength & Conditioning - You’ll begin with Movement Prep & Mobility, follow it up with Strength/Resistance Training and end your workout with a Conditioning Finisher. Grab your dumbbells, crank up your favorite workout playlist and get started. [25-45 minute sessions]

  • Saturday: Conditioning / Endurance / HIIT - These workouts combine elements of strength, endurance and HIIT for a total body session that will leave you feeling sweaty. If you’re up for a challenge, these sessions are for you. [25-45 minute sessions]

 

Structure: We like to keep things simple, consistent and effective. Although there will be some variation, you can always expect the following workout structure:

  • Mobility & Movement Prep: This portion of the workout will serve as your warm-up. You will practice self-myofascial release (ie. foam rolling) and activate your muscles with movements similar to those in the Strength portion of your workout.

  • Strength: The strength portion of each workout will focus on at least 3 of the following 6 human movements: squat, lunge, push, pull, hinge and carry. You will complete between 3-5 exercises for 3-5 rounds utilizing dumbbells and other resistance modalities.

  • Finisher: While the strength portion will focus on lifting weights, the Finisher will incorporate elements of HIIT, power, and plyometric training.


Tips, Videos & Cues

Each session will include a set of videos, tips and coaching cues to help you throughout the workout. To access the videos and cues, tap on the section or exercise to access the videos. You will also be able to record your workout (reps and lbs lifted) in this area for strength workouts.


How To Use The Facebook Group

This isn't just a workout plan, it's a community. Members who participate in the Facebook community to give/receive feedback, ask questions and post sweaty selfies, will may have a better experience than members who do not.

However, if you don't have a Facebook page, try to find other ways to engage with the community - other social media apps, real life meet-ups, completing the workouts with a friend who is also signed up.

  • Once you sign up, be sure to request access to the Facebook Group.

  • Once you're approved, introduce yourself on the Introductions thread.

  • Check back a few times per week so that you don't miss any updates!


How To Cancel Your City Fit Girls Strength Club Membership

You can view and manage your subscriptions from your Customer Account. After logging in, click My account, and then Subscriptions.

All subscriptions are listed in the Subscriptions section. To cancel the subscription, click Cancel Subscription. In the confirmation window, click Cancel Subscription.

Can I pause my subscription? No. If you want to pause your subscription, you should cancel the subscription, and purchase the subscription product again in the future.

Will I be notified before my subscription renews? No. Subscribers don't receive a notification before their subscription renewal date. When the subscription renews, you receive an order confirmation email.


Terms You Should Know

  • AMRAP: As many rounds as possible

  • Circuit: A series of exercises performed one after another with minimal rest

  • EMOM: Every minute on the minute

  • Rep/Repetition: One complete movement of a single exercise

  • Rest: The time taken to recuperate between sets (and sometimes reps)

  • Set: A group of consecutive repetitions

  • Superset: A set of two exercises that are performed back-to-back, without any rest time between them