Private and Semi-Private Training
Individualized instruction that caters to specific goals/needs of the client, whether you're looking for general health/fitness or a competitive edge, our trainers will develop customized workouts to match you desire.
Read below for tips and workout sessions to help amplify your success.
Optimize Your 20 Minute Workout with Coach Sarah
Often the first thing dropped from our list of stuff to get done is exercise because 'there isn't enough time'. A 20—minute workout, although not optimal, CAN be optimized and is worth your time! Doing something is 100% better than doing nothing
Some keys to your success are:
Minimal rest periods
Increased heart rate
Full-body movements
Here are some tips on approaching a workout when you have limited time:
Preparation is key! Create the workout beforehand so you can get right into it and not waste time. Try mine below!
Use one piece of equipment or just bodyweight. Spend more time working out and less time on equipment changes. My example utilizes dumbbells.
Focus on full body. Why? Because you will burn more calories and increase your heart rate more quickly. Why? Because you are engaging all of your muscles, in particular the largest muscles in the low body.
Use supersets or circuits! Pick two (or more) exercises and perform them back to back with short rest periods (< 20 sec). Less rest means greater aerobic intensity and less time for muscle recovery, another heart rate boost.
Start with a dynamic warm-up! Don't skip on this even when you're working against the clock. Warm-ups prime our muscles for our workout. Select movements that target the muscles you are going to use.
Turn your music on, set a timer and give it all you've got – it's only 20 minutes!
Lower Body
5-Minute Dynamic Warm-Up
1 min/ Air Squats
1 min/ Walking Toe Touch
1 min/ Windmill Arms
1 min/ Butt Kickers
1 min/ Inchworm
Circuit 1 – 15 reps each, 2 sets – 15-minute full-body workout
Dumbbell squat to press
Dumbbell jump squats
Shoulder Taps
Circuit 2 - 15 reps each, 2 sets
Dumbbell lunges (forward and reverse)—15 per leg
Renegade rows -—15 per arm
Cross-Body Mountain Climbers -—15 per side
Circuit 3 - 1 minute each
Walking lunges
Standing cross body crunches
High Plank
Give this workout a try or create your own and let us know what you think. See you at the gym!
Coach Sarah
