WELCOME TO TEAM TRAINHARD
VETERAN OWNED & OPERATED
Who's Team TrainHard
MISSION STATEMENT
At Team TrainHard, we’re more than just a fitness program—we’re a relentless community built on grit, discipline, and accountability. Inspired by military principles and forged through sweat, we create a training environment where effort beats excuses and results are earned, not given.
We don’t care how you feel when you walk in—what matters is what you do. Feelings don’t lift the weight. Feelings don’t build strength. Action does. Every rep, every set, every drop of sweat is a choice to get 1% better than yesterday.
Our programs are designed for all levels but make no mistake: this isn’t easy. We focus on real, functional fitness that carries over to life—physically, mentally, and emotionally. Our coaches are here to push you, not coddle you. To hold you to a standard, not your feelings.
If you’re ready to stop negotiating with comfort, if you’re ready to rise with a team that pushes each other to be better every day—then welcome home.
We are Team TrainHard. This is where weakness gets left at the door.
MEET MIKE BRADSHAW
In addition to being a fitness entrepreneur, I’m also a Retired United States Army Veteran. I have my degree in Exercise Science and I am a Certified Youth Fitness Instructor........Of all the titles I hold, I am most proud of being a father.......
HIIT NATION
Where elite-level HIIT meets community, grit, and real results.
Join our high-intensity training experience, led by Coach Bradshaw and TEAM HIIT NATION
STEP INTO THE ASSAULT SERIES
ONE ON ONE & ONLINE TRAINING
GROUP TRAINING CLASSES
ATHLETIC PERFORMANCE TRAINING
STARTING FROM AGE 7
FEELINGS DONT MATTER!!!!!!
FEATURED WORKOUTS OF THE MONTH
LOWER BODY
LOWER BODY
(Dumbbells Needed)
- Dumbbell Deadlift 20 Reps
- Forward Lunges 20 Reps
- Dumbbell Squat 20 Reps
- Calf raises 50 Reps
- Wide stance squat jumps 20 Reps
- Curtsy Lunge 20 Reps
Repeat for a total of 4 rounds. Resting 30 seconds each set and 90 seconds each round
Recommend (BFR ASSULT BANDS)
HIIT
LOWER BODY
- Push-up jacks 45 seconds
- Cross Body Mountain climbers 45 Seconds
- Squat jumps 45 seconds
- Box Toe taps 45 seconds
- Burpees 45 seconds
- Shadow box 45 seconds
- Side skis 45 Seconds
- High Knees 45 Seconds
- V-Ups 45 Seconds
- Reverse crunches 45 seconds
Repeat for a total of 4 rounds. Resting 30 seconds each set and 90 seconds each round
UPPER BODY
UPPER BODY
(Dumbbells needed)
- T-Pushups 40 reps
- Arnold Press 20 reps
- Frontal Raises 60 reps
- Hammer Curls 20 Reps
- Tricep Kick Backs 20 Reps
- Alternate Dumbbell Bent Over Row 20 Reps
Repeat for a total of 4 rounds. Resting 30 seconds each set and 90 seconds each round
Recommend ((BFR ASSAULT BANDS)
AB
UPPER BODY
- Reverse crunches 20 Reps
- Spider mans 20 Reps
- Toe Touches 20 Reps
- V-ups 20 Reps
- Full sit ups 20 Reps
- Plank twist 20 Reps
- Single Leg Plank Raise 20 Reps
- Bicycle Crunches 20 Reps
- Flutter Kicks 20 Reps
- Leg Raises 20 Reps
Repeat for a total of 4 rounds. Resting 30 seconds each set and 60 seconds each round
FULL-BODY
FULL-BODY
(Dumbbells needed)
- Dumbbell Press Jacks 30 Reps
- Dumbbell Squat Jump 30 Reps
- Dumbbell Lunges 30 Reps
- Lying Dumbbell chest Press 30 Reps
- Dumbbell Tricep Kickback 30 Reps
- Dumbbell Hammer Curl 30 Reps
- Dumbbell Renegade Rows 30 Reps
- Dumbbell Stiff Leg Deadlift 30 Reps
- Dumbbell Leg Raises 20 Reps
Repeat for a total of 4 rounds. Resting 45 seconds each set and 60 seconds each round
GLUTE
FULL-BODY
(Dumbbells needed)
- Wide stance sumo squat 30 Reps
- Dumbbell Squat Jump 30 Reps
- Dumbbell Iso Deadlifts 30 Reps
- Dumbbell Plie squat 30 Reps
- Kneeling kick back 30 Reps Each
- Kneeling Fire Hydrant 30 Reps Each
- Kneeling Fishtail 30 Reps
- Lying Hip Thrust 30 Reps
- Single Leg glute bride 20 Reps
Repeat for a total of 4 rounds. Resting 45 seconds each set and 60 seconds each round
Recommend ((BFR ASSAULT BANDS)
FAQs
FAQs
FAQs
You have questions, we have answers. Displayed are the most frequently asked questions and answers, so everybody benefits.
Q. Can I add exercises to this workout program to build more lean muscle?
You certainly can, but it is not necessary. Each muscle group is targeted with a fair amount of volume within this program.
Q. How should I eat during this workout program to become lean?
This will depend on your starting point. I always recommend people get to a healthy weight range for their body type. If you’re overweight and a beginner to functional based training, you might benefit from starting off in a calorie deficit.
Q. Can I do some extra workouts on my rest days?
Again, you can, but I wouldn’t recommend anything to strenuous. Recovery is crucial!
If you’re going to do anything, do something light that you enjoy doing. I highly recommend recovery walks as a form of active recovery. You could also hit the foam roller and work on the mobility.
Q. Anything else we should know to build lean muscle?
Building muscle takes a lot of time and effort. Not to mention, what you do outside of the gym is just as important as what you do inside of the gym.
Prioritize your diet. Get 7-9 hours of sleep each night. Eliminate unnecessary stress. And move every day (lightly on your recovery days).
CLOCK IN!!!!!!!!!!
TEAM HIIT NATION
ARE YOU NEXT?
ARE YOUR SKILLS AND EXPERIENCES PREPARED TO BE A PART OF A LIFE CHANGING TEAM?
