Lean_And_Able

MINIMAL EQUIPMENT, MAXIMAL RESULTS.

GET LEAN & ABLE

No barbell? No problem. Lean & Able is our bare essentials program for those looking to get in shape with full body workouts.

 

Skill_Beginner_Intermediate

SKILL LEVEL
Beginner / Intermediate

Time

SESSION DURATION
20—45 Minutes

Training_Per Week

TRAINING PER WEEK
Six Days

GRAB FITNESS FAST

Reduce body fat and increasing your strength with movements carefully selected to ensure you are exposed to the safest, most effective approach to training.

Once subscribed if your goals change you can switch to another of our programs quick and easy, just drop us an email.
ONE MONTH
$27
ONE YEAR
$270
SAVE 16.7% /mo

GRAB FITNESS FAST

Reduce body fat and increasing your strength with movements carefully selected to ensure you are exposed to the safest, most effective approach to training.

Once subscribed if your goals change you can switch to another of our programs quick and easy, just drop us an email.
ONE MONTH
$27
ONE YEAR
$270
SAVE 16.9% /mo
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

Dumbell Front 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

LEG WORK

Goblet Lateral Lunge
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.

PREP

Pre Warm Up
1 x 5mins

WARM UP

Dead Bug – Home Position
3 x 30secs

Dead Bug – Opposite Arm & Leg
3 x 30secs

Push Up
3 x 10

SKILL

Inch Worm – Contralateral
4 x 4

Side Pillar with Reach Under
4 x 30secs

BODY WEIGHT BARN BURNER

Reverse Lunge
15, 10, 5, 15

Push Ups
30, 20, 10, 30

RECOVERY

Cool Down 2
1 x 4mins

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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.

AndyS

“After suffering an injury in combat, the training returned me to active duty, and kept me ready for action.”

Andy Stumpf

Retired Navy Seal

AJ

“I always showed up to training camp faster, stronger, and more explosive than I was the year before.”

Austin Johnson

7 Year NFL Veteran

JS

“Power Athlete have unlocked my athleticism, empowering me to perform at the highest level and represent my country.”

James Simpson

Wheelchair Rugby League

ChynaCho

“Power Athlete is so cool. They always find new ways to evolve the training and new ways to make people better.”

Chyna Cho

CrossFit Games Athlete

JohnnyR

“I've followed for almost a decade & it keeps getting better. Smash your goals without breaking your body or bank account.”

Johnny Rockstarr

USATF Master

EF

“The training from Power Athlete allowed me to go from desk jockey to firefighter at 40 years of age.”

Erik Flybäck

Firefighter

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FREQUENTLY ASKED QUESTIONS

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

PROUD TO WORK WITH:

navy-seals
USArmy
NSCA
MensHealth
TrainHeroic

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