Train with
a clear plan.
Program PDFs, form-guidance calls, and 1:1 hybrid coaching from Teddy Reinhard, NASM-CPT — founder of Enkra AI. Weights. Calisthenics skill work. Conditioning. Home, gym, and on-the-road options in every program.
Browse programsEvery PDF includes who it’s for, how to start, equipment notes, warm-up guidance, a weekly structure, Gym / Home / On-the-road versions, coaching and safety tips, recovery and fueling guidance, progress tracking, and a printable session log. Educational training only — not medical advice.
Workout Programs
Beginner Fitness Program
What’s included
A foundation-first plan for people new to training or returning after time off. Two full-body workouts, simple progression, and practical nutrition/sleep habits — without overwhelm.
Who it’s for: Beginners who want consistency, clean form, and lasting habits before advanced skills.
Includes: Workouts A & B, 12-week checkpoint framework, Home/Gym/Travel variations.
Beginner Hybrid Fitness Program
What’s included
Hybrid training for beginners: calisthenics foundations (hangs, assisted pull-ups, incline push-ups, tuck support), full-body strength, and easy conversational cardio — plus a full 12-week progression in one complete PDF.
Who it’s for: Beginners who want strength + body control + cardio together, without rushing advanced skills.
Includes: Weekly schedule, Workouts A & B, 12-week phase guide, end-of-program check-in, variations for every key move.
Intermediate Hybrid Fitness Program
What’s included
Builds on a solid beginner base with harder skill practice (frog-stand prep, handstand-prep pike work, tuck support), fuller strength work, easy aerobic sessions, and introductory anaerobic intervals across a Base → Build → Consolidate 12-week structure.
Who it’s for: Consistent trainees who already own basic push/pull/squat/hinge/core patterns.
Includes: Workouts A/B/C, interval progressions, readiness checks, Home/Gym/Travel substitutions.
Advanced Hybrid Fitness Program
What’s included
A 12-week advanced hybrid plan: heavier strength work, choose-one skill tracks (front lever, muscle-up transition, planche lean, and pike press entry drills), two easy cardio days, and optional intervals. Four lifting days, Wednesday and Saturday easy cardio, one full rest day, and Gym / Home / On-the-road options throughout.
Who it’s for: Trainees who already handle intermediate hybrid training and want a structured advanced block.
Includes: Workouts A–D, skill tracks, Base → Build → Consolidate blocks with lighter weeks, readiness checks, substitutions.
Note: This is separate from Train with the Trainer.
Your First Pull-Up
What’s included
A focused ladder from foot-assisted hangs and supported scapular work to flexed-arm hangs, assisted reps and controlled lowering — working toward a first strict pull-up or chin-up, with home, gym, and travel options.
Who it’s for: Anyone who cannot yet do a strict pull-up and wants a patient, technical path.
Your Guide to Handstands
What’s included
Short, twice-weekly handstand practice: wrist/shoulder prep, floor-pike and wall foundations, controlled exits, and a clear stage system toward wall-assisted balance (freestanding work optional and coach-guided).
Who it’s for: Trainees ready to treat the handstand as a skill — not a random kick-up contest.
L-Sit Foundations
What’s included
A tight primer for tuck support and L-sit progressions: compression, support strength, and a clear ladder you can pair with hybrid training.
Who it’s for: People who want dedicated core/support skill work without guessing the next drill.
30-Day Push-Up Challenge
What’s included
A 30-day calendar built around clean reps: a day-1 max clean-set test, training sets at 50–70% of it, more sets and slower tempo over time, a version that fits you (wall, incline, knee or floor), 16 rest days, and retests on days 15 and 30 — not junk volume.
Who it’s for: Busy people who want short push-up sessions with scheduled rest days they can actually recover from.
Services
Video call — Form guidance
A focused video session to review your form on lifts or skill progressions, answer technique questions, and leave with clear cues you can apply in your next workout.
Who it’s for: DIY program users who want eyes on their movement without a full coaching month.
Book your free form-guidance callFirst call free; $9.99 per call afterwards.
1:1 Hybrid Coaching
Custom hybrid programming (weights + calisthenics skill work + conditioning), form feedback on training video, and weekly check-ins. Mostly online; limited in-person for local clients when schedule allows.
Who it’s for: People who want a plan built around their life, equipment, and goals — with accountability.
Book a free consultWhat’s included
- Customized hybrid plan (weights, calisthenics skill work, conditioning) built around your goals and schedule
- Home, gym, and travel substitutions
- Weekly check-ins
- Video form feedback
- Optional pairing with the Enkra AI app
FAQ
Do the PDFs include home and travel options?
Yes. Every program lists Home, Gym, and On-the-road substitutions for key movements.
Are these medical or rehab plans?
No. They are educational training guides. Consult a qualified healthcare professional before starting.
Can I do a PDF and coaching later?
Yes. Many clients start with a PDF or form-guidance call, then move to 1:1 if they want ongoing customization.
Where do I start if I’m brand new?
Beginner Fitness Program (general) or Beginner Hybrid Fitness Program (if you want calisthenics + cardio in the mix). Intermediate and Advanced Hybrid come next. Not sure? Book a free consult.