Here's a 7 day bodyweight workout to get you going.

This is an example of what I call an "Operator" workout. If you think about a warfighter (infantryman, a Navy SEAL, a Green Beret) or a specialized law enforcement unit such as SWAT, these folks need to posses strength, explosiveness, endurance, and cardio. That's a whole lot of fitness! But actually, your favorite UFC fighter or CrossFit athlete trains much the same way. So this one workout is designed for someone who wants to posses an OVERALL level of fitness. This type of training is also great for anyone who wants to run an obstacle course race such as Spartan or Tough Mudder. PS - I also train this way at least once a week.

Online personal training is a popular option for many individuals seeking fitness guidance. Here are several advantages and what comes with your program: 1. Convenience and Flexibility Workout anywhere at any time that is convenient for you, making it easier to fit exercise into your lifestyle. 2. Cost-Effectiveness Lower Cost: Online personal training costs much less than my in-person training, and you still get the benefit of messaging/talking with me when you need to! 3. Customized Plans Tailored Programs: I will personally customize your fitness plan specifically designed for your fitness goals, limitations, and preferences. If your goals evolve or you face setbacks (like an injury), I can quickly adjust your plan to keep you progressing safely. 5. Accountability and Motivation Regular Check-ins: We will have a weekly scheduled check-in to review your progress, and keep you accountable to your fitness goals. Increased Motivation: With constant communication and feedback from me, it will be easier for you to stay motivated and consistent. 6. Privacy Comfortable Environment: For people who feel self-conscious in the gym or have social anxiety, online personal training offers a more private and comfortable setting to work on their fitness. No Judgment: You don’t have to worry about people watching or judging your progress!

This is for those of you who have some experience working out and you just need me to design a one time customized program specifically for your needs and then you'll be on your way!

You can message me and I'll get back to you within 24 hours. This is in addition to our weekly phone call.

This is the bench press routine I followed when I competed in powerlifting throughout high school and college. In 1988, at a bodyweight of 194 lbs. and competing in the 198 lbs. class, I set the Collegiate Region IX Bench Press Record with a lift of 402 lbs. You will have weekly access to discuss your training with me, and show me video of your technique to make sure you're on the right track.

*** This is an add on only for those clients subscribed to online training. Included: 1). Establish BMR (basal metabolic rate) daily caloric assessment. 2). Establish daily Macro intake (protein, fats, carbohydrates). 3). Create daily meal plan and recipes: This can be tailored for those of you who have the time and enjoy preparing meals, or I can prescribe you very generic meals like I eat that can easily be "meal prepped" and eaten a few times over the week. 4). Supplement education and suggestions.

I will calculate your current Basal Metabolic Rate (BMR) and depending on your diet choice (i.e. Paleo, Vegetarian, Low Carb, etc.) I will provide you with the number of calories to be consumed daily, as well as how much protein, fats, and carbohydrates you should be taking in to meet your goal(s). I will also give supplement recommendations.

Try B4U buy. I will offer 2 free 30 minute ZOOM training sessions to see if we are compatible. I don't virtual train just anybody. You must be serious and respectful of our set appointments. You will need to posses or purchase at least 1 of the following items: A suspension trainer, a kettlebell, a set of dumbbells, a sandbag, or a set of bands with different strengths. You will also need something that can be used as a bench.