Workouts
Train with me, on your own time
These are real sessions I run with clients — warm-up, main work, and cool down, written out in full. Take one to the gym, the garage, or the living room floor and get after it.
Challenge yourself every day, no matter what phase of fitness you’re in.
These are sample sessions, not a program written for you. Work inside your own ability, stop anything that hurts, and talk to your doctor before starting something new.
Circuit Training Workout
A full-body circuit on the clock — push, pull, rotation, and balance in one session. Reach for it when you have limited time and want strength and conditioning out of the same 45 seconds.
- Full body
- Medicine ball, band, dumbbells
- Timed intervals
Warm-up
- Step Back Lunges
- Side Lunges
- Squats
- Shoulder Blade Squeezes with Hands Interlocked
- Shoulder Circles
Main Workout
2 × 45 seconds per exercise
- Reverse Chop
- Medicine Ball Swing
- Plank
- Single Leg Balance Rotation with Medicine Ball
- Resistance Band Lateral Walkouts
- Dumbbell Rows
Cool Down
- Arms Overhead Stretch with Fingers Interlocked
- Hip Flexor Stretch
- Figure 4 Stretch
TRX Workout
Suspension training from the warm-up through the stretch. Strength blocks alternate with short cardio circuits, so your heart rate stays up while the straps keep your form honest.
- Full body
- TRX straps and a wall
- 3 sets per block
Warm-up
12 reps per movement
- TRX Double Leg Heel Raises
- TRX Jumping Jacks
- TRX Standing Rollouts
- TRX Standing Hip Drop
- TRX Squat to Y Fly
Main Workout
Block 1
3 sets · 35 seconds per exercise
- TRX Chest Press
- Push-ups
- TRX Rows
- TRX Y Fly
Cardio Circuit
3 sets · 35 seconds per exercise
- Lateral Shuffle
- High Knees
Block 2
3 sets · 35 seconds per exercise
- TRX W Fly
- Wall Slides with Wall Sit
- TRX Step Back Lunge
- Single Leg Wall Sit
Core Circuit
3 sets · 30 seconds per exercise
- TRX Plank
- TRX Side Plank
Cool Down
- TRX Upper Back Stretch
- TRX Hip Hinge Stretch
- TRX Chest Stretch
- TRX Side Bend Stretch
Low Back Pain Prevention Workout
Not one you will sweat through. Roll, stretch, then wake the glutes and core back up so the hips do their job and your low back stops covering for them — good as a standalone day or before you lift.
- Hips, glutes, and core
- Foam roller, band, stability ball
- Prep or recovery day
Foam Roll
30–60 seconds on each muscle group
- Quadriceps
- IT Band
- Adductors (inner thighs)
- Glutes
Stretching
1–2 minutes each
- Kneeling Hip Flexor Stretch
- Frog Stretch
- Hamstring Stretch
- Glute Stretch
Activation
2 × 12 per exercise
- Side-lying Clams
- Birddog
- Stability Ball Bridge
Integrated Dynamic Movement
2 × 2 laps
- Lateral Tube Walking with Theraband
Take action today
A workout off a page is a start. A program built around your goals, your history, and what your body can handle today is what actually changes things — and that starts with a conversation. In-person training starts with a $127 paid consultation. Online coaching starts with a free strategy session.
A short assessment workout, a real conversation about your goals, and a clear next step — $127. Message Nathan with your goals and your availability, and he'll set the time and sort out payment with you directly.
The online strategy session is free — no card, no charge, and no obligation to enroll.
Want to talk it through first? Send Nathan a message.