Lean_And_Able

MAXIMAL RESULTS WITH MINIMAL TIME & EQUIPMENT.

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_Beginner_Intermediate

SKILL LEVEL
Beginner / Intermediate

Time

SESSION DURATION
20—45 Minutes

Training_Per Week

TRAINING PER WEEK
2 Mandatory, 3 Optional Days

GRAB FITNESS FAST

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

Once subscribed if your goals change you can switch to another of our programs quick and easy, just drop us an email.
SELECT A PLAN THAT WORKS FOR YOU
ONE MONTH
$30
PER MONTH
ONE YEAR (BEST VALUE)
$25
PER MONTH
Billed every 12 months.
2 MONTHS FREE
LeanAndAble

SAMPLE WEEK

Monday
DAY 1
FROM THE DESK OF JOHN WELBOURN

Train smart, not stupid. Minimal equipment doesn’t prevent being able bodied. Let’s go!!

PREP

Pre Warm Up
5mins

WARM UP

Plank Hold
3 x 30sec

Side Pillar
3 x 15sec

Rotational Wall Sit
3 x 30sec

FOUNDATION WORK

Dumbbell Goblet Squat
4 x 8

POWER CARDIO

Dumbbell Bent Over Rows
8 x MAX

Dumbbell RDL
8 x MAX

Dumbbell Push Press
8 x MAX

RECOVERY

Cool Down 5
1 x 5mins

Tuesday
DAY 2
FROM THE DESK OF JOHN WELBOURN

Things get spicy today. Bring the heat and feel the burn.

PREP

Pre Warm Up
1 x 5mins

WARM UP

Plank Hold
3 x 30secs

Push Ups
12, 10, 8

Spiderman Complex to Vertical Rotation
3 x 2

UPPER STRENGTH

Dumbbell Press
8, 8, 6, 6, 5, 5

Get Up Sit Up
6 x 6

FINAL BURN

Alternating Dumbbell Bicep Curls
20, 15, 10, 5

Standing Tea Pot
20, 15, 10, 5

Single Leg Elevated Hip Bridge
20, 15, 10, 5

RECOVERY

Cool Down 1
1 x 4mins

Wednesday
DAY 3
FROM THE DESK OF JOHN WELBOURN

Train mean. Eat Clean.
Get lean.

AEROBIC

Cardio
1 x 20mins
Pick One: Treadmill, Stationary Bike, Rower, Step Machine etc. If you don't have a cardio machine, hit a brisk walk or jog.

TRUNK

Hollow Holds
3 x 30secs

Plank Hold
3 x 30secs

Leg Cradle Lateral Lunge Twist
3 x 2

RECOVERY

Cool Down 5
1 x 5mins

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BEST IN CLASS TECHNOLOGY

Follow your Power Athlete programming on our trusted partner app, TrainHeroic.

Lean_Able
Anywhere_

TRAIN ANYTIME, ANYWHERE
Take your training on-the-go. Access anywhere and easily train around your work and life demands.

Performance_

PERFORMANCE FOCUSED
Our team of world class coaches plot each training day to optimize performance gains and drive towards your goals.

Guidance_

EXPERT WALKTHROUGHS
Master your technique with instructional demo videos and clear narrative from our battle-tested experts.

Compete_

COMPETE WITH OTHERS
Access our online community and stack up to the competition with our benchmark and daily leaderboards.

track_

TRACK YOUR PROGRESS
Track training fast and easy. Map successes and chart goals with our ever evolving performance matrix.

Share_

SHARE SUCCESSES
Celebrate personal records and share your stats on your personal athlete profile and social media.

GF

“I’ve followed some of the best training around, none deliver so much with so little equipment.”

Graham Fern

SAS Veteran

EL

“Absolutely brilliant. Excellent workouts I can do them anytime, anywhere. The movement library is amazing.”

Elle Sutherland

Verified Follower

JK

“I really like Lean & Able, it’s easy to follow and suits my setup.”

Jesse Kauffman

Verified Follower

FREQUENTLY ASKED QUESTIONS

Check our frequently asked questions to maximise your gains. Learn from others who’ve walked the path before you.

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OTHER PROGRAMS

MOVEMENT HEALTH COURSES

Master pain relief, posture and performance.

- Do Not Risk Shoulder Surgery
- Stop Shoulder & Neck Pain
- Build Bigger & Stronger Arms

- Understand your back pain
- Manage current issues
– Mitigate potential problems

- Look after your wheels
- For plantar fasciitis, flat feet, fallen arches, bunions, turf toe and tendonitis

PROUD TO WORK WITH:

navy-seals
USArmy
NSCA
MensJournal
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TrainHeroic

PROUD TO WORK WITH: