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The 1 on 1 (Form) etiquette session is a 1 hr personal training session to focus on your proper form, mind to muscle activation and utilizing the appropriate weights for your exercise. Whether you are looking for guidance to tone up, muscle build, weight loss or improve fitness, I will help you reach your goal.
Great program to add strength, build endurance, and improve your cardiovascular fitness with this body weight-only program in the comfort of your home. This program lasts for 8 weeks and includes: - 3 workouts (Body Weight Strength Workout; Strength Endurance Circuit; Interval Workout) split over the week on Monday, Wednesday, and Friday respectively. - Assessments at the start, week 5, and upon completion of week 8. Example exercises: Body weight Reverse Lunges, Burpees, Planks.
The following workout is designed for both genders and is a 4 day split you can follow for the next 6 weeks to build lean muscle. It is written to focus on increasing hypertrophy by performing 2-4 exercises for each muscle group during that muscle’s training day, for 3-5 sets, and 6-12 reps (although we’ll keep everything 8+ here). The rep tempo should be slow as time under tension plays a huge role in the amount of muscle damage that occurs during each exercise, a factor that is critical to building lean muscle. Lastly, rest periods between exercises and sets should be kept fairly short. You’ll want to keep it between 30-60 seconds of rest after each set, with 45 seconds being the sweet spot. Total workout should be between 45- 60 mins. Example Exercises are: Squats, Dumbbell Lateral Raises.
You want to train and keep your strength levels and eat a good filling diet, but you also want to strip away unwanted fat. The trick is to keep the muscle you have (since muscle helps burn calories) and to gradually burn fat by combining cardiovascular and resistance training to get a synergistic effect. This Women's Circuit Training is a six week workout routine designed to shed fat and either keep or build a little muscle along the way. Example exercises: Box Jumps, Side Lunges, Dumbbell Incline Bench Press.
The 8 Week - Back In Shape 2019 Program is for both genders and is a 2 Phase quick start guide. As you are getting back in shape the first thing you need to understand is this: muscle building is not a sprint. Do not rush into things, trying to force growth by adding volume, or by switching to some complex workout system. Right now you need one thing: to get strong on the basic, compound exercises. With these exercises, you will be working the full body. For Phase 1 - the first 4 weeks (1 - 4) you will be lifting twice per week to get a feel to the weight that you can lift and to get your conditioning down. For Phase 2 - The next 4 weeks ( 5 - 8) you will be lifting 3 times a week, as your body will now be able to cope with your strength training and conditioning. Program Length: 8 Weeks Days Per Week: 2 - 3 Time per workout: 45-60 mins Example Exercises are: Bench Press, Dumbbell Shoulder Press.
In need of a fast paced,quick, full body workout that you can do at home - In under 20 Minutes? Then this program is for you! This program is short but will challenge your muscular endurance, coordination,athletic ability and cardiovascular system. That being said, it will burn, you'll move a lot, get tired and your heart will race. E.M.O.M Training means that you start your exercise at the beginning of each minute,complete your exercise as quickly as possible, and rest for the remainder of that minute. For example, let’s say you’re supposed to do 20 pushups. At the top of the minute you would do the pushups. If it takes you 25 seconds to do them, you’ll have 35 seconds left to rest and recover before you start training at the top of the next minute. Summary: - Lose Fat - Full Body Workout - 6 Week Program - 3 Days per week - Male & Female. Example Exercises are: Kettle Bell Swing, Elbow Plank.
The Mario Gamer Workout is a beginners program designed for gamers of both genders and is a 5 day/week workout that you can follow for the next 4 weeks to increase your fittness with new and exciting routines daily. The workouts focus on flexibility and muscle activation by engaging for 10-15 minutes. Benefits include: - 15 min. Total exercise routine daily. - Increase Blood flow. - Increase focus/helps with Gaming reaction time. - Great way to stay ahead of your competition. - Mindful fitness - stress ease/mind body connected. - 1 on 1 fitness challenge with other Gamers. Example Exercises are: Jumping Jacks, Push Ups.
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