WORKOUT PROGRAMS - It's time to get serious about your health and get support from a team of PROFESSIONALS who's job is to get you to your results! EveryBODY is different, so we provide many options to get to the same result - your goals. Decide what type of training you would be excited and motivated to participate in, pick a plan and let's get going! All plans are 12 weeks long and COME WITH COACHING SUPPORT TO GET YOU MOVING, KEEP YOU MOVING AND EDUCATE, MOTIVATE AND HOLD YOU ACCOUNTABLE!!!
12 Week Workout Program - Female Booty Builder
This program is designed to not only grow but shape the glutes. This has been designed to allow for recovery before hitting the next session, so there's no room for excuses with this epic program!
Includes daily workout programming, progression over time, instructional videos and movement descriptions, alternative exercise options, 12 week calendar, easy to use workout tracking, free app, and MUCH more!
12 Week Workout Program - Male Beach Physique
Looking for a program to get ready for the beach? The workouts in this program are custom built to grow muscle, burn fat and in turn, achieve an incredible physique.
Includes daily workout programming, progression over time, instructional videos and movement descriptions, alternative exercise options, 12 week calendar, easy to use workout tracking, free app, and MUCH more!
12 sessions (up to 60 minutes per session) for group personal training classes for Type 1 Diabetics only. Wednesdays 630-730pm at our Charlotte NC location.
12 Week Workout Program - Female Fat Loss
Incorporating Circuit/HIIT based sessions with Upper/Lower splits gives this program a serious edge when it comes to fat loss! Combine this program with a sensible diet and watch the amazing results roll in!
Includes daily workout programming, progression over time, instructional videos and movement descriptions, alternative exercise options, 12 week calendar, easy to use workout tracking, free app, and MUCH more!
12 Week Workout Program - Male Fat Loss
Specifically designed for males, this combination of Circuit/HIIT based sessions with Upper/Lower splits gives this program a serious edge when it comes to fat loss!
Includes daily workout programming, progression over time, instructional videos and movement descriptions, alternative exercise options, 12 week calendar, easy to use workout tracking, free app, and MUCH more!
12 sessions (up to 60 minutes per session) for group personal training classes for Type 2 Diabetics and Pre-diabetics only. Tuesdays 630-730pm
12 Week Workout Program - Female Muscle Gain
This program has been specifically designed to stimulate muscle growth whilst purposefully giving some downtime to allow for recovery. When in partnership with a sensible meal plan, this an unstoppable program!
Includes daily workout programming, progression over time, instructional videos and movement descriptions, alternative exercise options, 12 week calendar, easy to use workout tracking, free app, and MUCH more!
12 Week Workout Program - Male Muscle Gain
This program has been designed to fast track muscle growth for males. The workouts have been custom built in a Push/Pull/Lower Body/Push/Pull format. This is an amazing program that will require some hard work but at the end of it, this hard work will be heavily rewarded!
Includes daily workout programming, progression over time, instructional videos and movement descriptions, alternative exercise options, 12 week calendar, easy to use workout tracking, free app, and MUCH more!
12 Sessions - Completely Customized Program (60 Minute Sessions)
Work directly with a Fitness Industry Professional. It doesn't matter if you are a 90 year old power lifting grandma, type 1 diabetic mountain climber, professional athlete or couch to 5k novice. You have direct access to our best coaches and we will work with you to create a workout program guaranteed to achieve results!
All programs come with an incredibly easy to use and intuitive App. This App allows you to interact with your trainer, access all of your workouts (use them real time at the gym or at home or outside etc etc, make any desired changes and record when you are done), sync your fit-bit, track your nutrition (by scanning barcodes if you wish) , track your measurements and progress photos, print your grocery list for the week, check out your 12 week calendar, and SO MUCH MORE!!! (you can also use a laptop, tablet, or desktop if you don't want to use the App)
EVERY MOVEMENT of EVERY EXERCISE in EVERY WORKOUT for EVERY PROGRAM has: 1. A video to demonstrate the movement 2. A detailed written description of how to do the exercise 3. A thorough breakdown of muscles used, exercise category, difficultly level etc. Here is a small sample.
SAMPLE WORKOUT
Kettlebells - Advanced 1
Static Rower
Time RPE
6m 6 RPE
Kettlebell Front Squat
Set Weight Reps Rest
1 10 lbs 20 1m
2 15 lbs 20 1m
3 20 lbs 20 1m
Double Kettlebell Split Jerk
Set Weight Reps Rest
1 10 lbs 16 1m 30s
2 10 lbs 16 1m 30s
3 10 lbs 16 1m 30s
Super Set
Kettlebell Swing
Set Weight Time
1 20 lbs 1m
2 20 lbs 1m
3 20 lbs 1m
4 20 lbs 1m
Alternating Kettlebell Hang Clean
Set Weight Time Rest
1 30 lbs 1m 1m
2 30 lbs 1m 1m
3 40 lbs 1m 1m
4 40 lbs 1m 1m
Kettlebell Alternating Row
Set Weight Reps Rest
1 50 lbs 30 1m
2 50 lbs 30 1m
3 50 lbs 30 1m
Alternating Kettlebell Renegade Rows
Set Weight Reps Rest
1 20 lbs 20 1m 30s
2 20 lbs 20 1m 30s
3 20 lbs 20 1m 30s
Kettlebell Turkish Get-Up (Lunge style)
Set Weight Reps Rest
1 10 lbs 20 1m 30s
2 10 lbs 20 1m 30s
Elliptical Trainer
Time RPE
6m 6 RPE
- Instructions
- Grab a mat and a kettlebell in your right hand (with an overhand grip) and lay down on your back. Press your right arm towards the ceiling so that it is vertical from the floor with the kettlebell resting on the back of your forearm. Your left knee should be bent to a 90 degree angle with your foot planted on the floor, your right leg should be extended, flat on the floor. Keep your sight focused on the bottom of the kettlebell. This is your starting position.
- To initiate this movement, exhale and bring your torso up and off the floor until you are sitting upright. Tip: Keep your arm pressed towards the ceiling throughout.
- Next, inhale and place your left arm out wide on the floor and bring your bodyweight across onto it. As you do so, bring your right leg around and under your body so that you are now at the bottom of a lunge.
- Exhale and elevate your body into a standing position. Remember to keep the kettlebell pressed towards the ceiling and maintain good posture throughout.
- After a brief pause, return your body back to its starting position along the same path.
- Repeat for the recommended amount of repetitions and swap sides.
- Type:
- Strength
- Main Muscle Worked:
- Shoulders
- Other Muscles:
- Abdominals, Hamstrings, Quadriceps, Triceps
- Equipment:
- Kettlebells
- Mechanics Type:
- Compound
- Level:
- Intermediate
- Sport:
- No
- Force:
- Push