This can be Done with No Equipment

Dumbbell

Training Bench

Treadmill

Yoga Mat

Barbells

Stationary Bike

Rowing Machine

Ellipticals

Jump Rope

Resistance Bands

Stability Ball

Blocks/Jump Box

Kettlebell

Battle Rope

Spin Bike

Pole

Stair Climber

Gym Racks & Rigs

Specialty Machines

Strength

Power

Cardio

Pilates

Dance

HIIT

Barre

Yoga

Boxing

Kickboxing

Cycling

Running

Bounce

Sculpt

Flexibility

Mobility

Low Impact

Core

Pre- & Postnatal

Meditation

Martial Arts

Plyometrics

Gymnastics

Pole Fitness

Tai chi

Interval Training

Sports

Nutrition & Diet

Balance

This will be a Full-Body workout!
This can be done with and without equipment there are alternate options available if you do not have the equipment.  
I recommend 3 sets 8-12 reps, BUT the choice is yours! This is your fitness journey, you know yourself best, just be fair to yourself! 
Always remember to properly warm up and cool down!

FullBody Workout

This is a fun class that combines strength,balance and a little bit of cardio. We will use a resistance band, light hand weights and a Pilates ball 

Strength &balance 2 

Get ready for a powerful 30-minute full body workout designed for busy men, dads, and high-performers who want results fast — without wasting hours in the gym. Whether you're working out at home or on the go, this session will torch fat, build lean muscle, and boost energy.

🚀 What You’ll Get: 
✅ Full-body strength and conditioning
✅ Home and Guy (modifications included)
✅ Burn calories for up to 48 hours post-workout
✅ Trainer-led with real-time coaching and motivation

Full Workout breakdown:
Flat DB Press - 3-4 Sets, 10-12 Reps
Cable Overhead Extension - 3-4 Sets, 10-12 Reps
EZ Bar Curl - 3-4 Sets, 10-12 Reps
DB Lateral Raise - 3 Sets, 12-15 Reps
1-Arm DB Row - 3-4 Sets, 10-12 Reps
Goblet Squat - 3 Sets, 10-12 Reps
RDL (Dumbbells)  -3 Sets, 10-12 Reps
Seated Calf Raise (Dumbbells on knee) - 3 Sets, 15-20 Reps

Follow this program for 4 weeks before switching up exercises, track weights & reps. Look to add 5 lbs or 1-2 reps per week exercise.

🔥 Week 1-4 | 30-Minute Full Body Workout  (Home & Gym)

Leg day warm-up to fire it up:
1️⃣ Side band walks – down & back x2
2️⃣ Heels-elevated goblet squats – 20 reps
3️⃣ Alternating reverse lunges – 20 reps each side
4️⃣ Pogo jumps – 40 reps
5️⃣ Wall sits – 60 sec hold
Glutes, quads, hamstrings—everything activated before we hit the heavy stuff.

Leg day warm up!

seriously intense ab workout, Working none stop or to the best of your ability. 12 rounds of 45sec / 30sec. on the 30 second timer that should be your most difficult workout. the thing you hate the most and really feel that BURN!
Keep your core engaged the entire time and focus on form over speed.


15 Minute AB Workout

Strengthening your arms with dumbbells can lead to impressive results.  This type of exercise offers a versatile and effective way to build muscle definition.  You'll also find that using dumbbells improves your overall upper body strength.  These workouts are easily adaptable to different fitness levels.  Adding dumbbell arm exercises to your routine can contribute to a healthier and more toned physique

Sculpting ARMS 

This back day routine is all about keeping the intensity high and building strength the Flexchamp way. Start with two staple back exercises—wide lat pulldowns and cable pulldowns—then immediately hit a superset of push-ups, pull-ups, and dips (PPDs) to fire up your entire upper body. Do 3 full rounds for a complete pump. This method keeps your muscles guessing and your progress climbing. Let’s work!

Flexchamp back set

Documenting your journey with photos is a wonderful way to visualize how far you've come.  A picture can often capture subtle changes that might otherwise be missed.  Looking back on these images can be incredibly motivating and inspiring.  It's a powerful reminder of your dedication and effort.  Consider creating a dedicated album or folder to organize and cherish these visual milestones

Pressure makes Diamonds 💎 

Bye bye batwings! Join us for this arm toning video and let’s tone up those arms in time for summer! 

Arm toning exercises

Hit some lower body exercises designed to improve strength and build muscles! 💪

Booty Builder!! 🍑

Give this back workout a try . For more insight on my training program, feel free to dm me on my latest programs 

Back workout 💪🏾

Lets do this Tabata style. What's a tabata?  That's where you work for 20 seconds and rest for 10 seconds over the course of 8 rounds. So you will need an interval timer or download an app on your phone. 
Begin with a squat and alternating kick for your first move. Squat as low as you can and come up with power driving that heel out in front of you as you come up out of the squat. Next, alternate a knee raise with a side kick. You can split this one up 4 rounds on each side or challenge yourself with the full 8 on each side. Then it's time for a side plank with elbow to knee. I'm doing a modified version in the video. You can advance this move by straightening your bottom leg and pressing your foot into the floor for balance. This is one you can also decide to split into 4 rounds each side. Onto a horse stance with a jab for move 4. 8 rounds and get low. Finally, jab and alternating knee raise. Bring them out to the side to target those obliques. Always check your form. 

Kickin' It!

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