Teleios Personal Training and Teachings

As you're writing out your plan remember a few things
1) don't overwhelm yourself
2) it's the small daily disciplines
3) it's your productivity / maximize your actions
4) schedule and accomplish your most important non negotiable habits and tasks
5) give 100% on the present task
6) it's never about reaching the goal but who you become during the process

Full Body KB or DB Circuit ABC Workout

Mountain Climber 30s
Double Swing 30s (or Burpee)
Pushups Renegade Row 30s
1-Leg RDL 30s (Alternate between R/L)
Double Racked Single Arm Shoulder Press 30s (Alternate between R/L)

Repeat 5-6x

Or Time it on how many times you can get through in a specified time period and try to beat it the next time.

Example Timer set 15 minutes: Made it 4 times through so shoot for 5-6 the next time! Or add 5 minutes

Get The Full FREE Training by Joining Call 2 Rise GROUP
https://www.facebook.com/groups/call2rise
or Send Us A DM!
Your Free Day to Day Guide to Transforming Your Life
Let’s Start Setting Up Your Health and Wellness
And Building Your Foundation to Greatness

Body Weight ABC Workout (3 seperate or all in one)

1.) Sprint 10 yards then back pedal to starting line 3X
• Squat hold 30 seconds then 10 walk out push ups 3X
• Plank 30 seconds center, 30 seconds each side 3X
• Repeat all 3x through
2) Jump squats 15X then side shuffle 10 yards, Jump squat 15x then side shuffle back repeat 3X
• 5 push ups that are a 5 second count down then scissor kicks 30 seconds repeat 3x
• Repeat both 3x
3) 6 walking lunges 5 jump squats Repeat 3x
• 6 walking lunges 5 burpees Repeat 3x (Heading back to starting point)
• Side plank each side with 10 leg raises repeat each side 3x
• Repeat all 3x through

Get The Full FREE Training by Joining Call 2 Rise GROUP
https://www.facebook.com/groups/call2rise
or Send Us A DM!

Your Free Day to Day Guide to Transforming Your Life

Let’s Start Setting Up Your Health and Wellness

And Building Your Foundation to Greatness

WEEKLY DECLARATION POST
1. What's your behavior goal this week? Be specific. E.g. I want to make dinner at home 3 times this week vs I want to cook at home more.
Why a behavior goal? Because We can't control the outcomes but we can control our behaviors. Bodies are weird and don't do what we think when we think they should do things.
2. Why is this important to you? We don't just want to work out, lose weight, eat healthier, etc. just for sh*ts n' giggles. So let's keep the purpose at the forefront of our minds.
3. How are you going to make sure that behavior happens? Prioritize the behavior. Look ahead and see what obstacles lay ahead so we can figure it out now and not at the moment.
4. What can we do to help? This is exactly what the group is for. What can we all do to support your goals?
Then don't forget to come back on Saturday to fill us in on how it went! That's the whole accountability part.

9 Benefits of Strength Training
There used to be a time when very few adults included strength training in their fitness routine. It was thought of as extreme, unnecessary and even dangerous.
Strength training is when resistance is used to challenge your muscles in order to gain strength and endurance. It can be performed with traditional weights, exercise bands, medicine balls, cable machines, sandbags, kettle bells or even just using your own body weight.
Times have certainly changed as a multitude of strength training benefits were proven by experts, including:
• Strength and muscle tone
• Cardiovascular capacity
• Speed, Agility and Flexibility
• Resistance to injury and disease
If that’s not enough to convince you to include regular strength training in your fitness routine, then read on for 9 Benefits of Strength Training…
1. Strength Training Builds Muscles: Don’t worry, ladies. This does NOT mean that you’re going to ‘bulk up’ or look too masculine. What will happen is that your arms, tummy and legs will become tighter, leaner and more defined.
2. Strength Training Burns Fat: When it comes to losing size, all that you want to see disappear is fat, not muscle. Strength training ensures that you maintain and grow those muscles and only lose fat.
3. Strength Training Builds Strong Bones: The older we get, the more important our bone density is. A good strength training program is one of your best defenses against osteoporosis.
4. Strength Training Alleviates Anxiety, Stress and Depression: Sure, there are plenty of pills out there that claim to give these benefits, but you and I both know that strength training is more wholesome and effective way. And besides, who really wants pharmaceutical side effects?
5. Strength Training Promotes Better Sleep: Here’s another pill you can stop taking once you start strength training. Study after study have proven that strength training improves sleep.
6. Strength Training Can Relieve Chronic Back Pain: If you are one of the millions across the globe who suffer from back pain then you’ll love the benefit of reduced pain.
7. Strength Training Contributes to Insulin Sensitivity: Today diabetes is a huge threat. Minimize your risk by improving insulin sensitivity through regular, challenging strength training.
8. Strength Training Improves Good to Bad Cholesterol Ratio: Here is yet another pill that you could potentially stop taking while on a strength training routine. Blood pressure and heart health are of utmost concern, so why not give yourself the advantage of a strength training routine?
9. Strength Training Raises Metabolism: This helps to reduce body fat and to keep that body fat off, even on the days that you aren’t able to exercise. Pretty awesome, right?
A solid strength training routine will tone your legs, lift your buns, strengthen your core, and will result in inches and pounds lost.
If you’re ready to begin your body transformation then feel free to reach out to me.
Call or email me today and we will get you started on the exercise program that will reshape your body once and for all!

2 Heavy Bells / 2 Medium Bells
2 KB H Gorilla Rows 5 each side alternating
2 KB M DBl squat hold 5 second squat press 1 arm / alternate (Increase each round: 2 each side, 3 each side, 5 each side)
3 Rounds

2 KB H Bent over row 10 reps
1 KB H Squat hold 5 sec squat press, press alternate sides (Increase each round: 2 each side, 3 each side, 5 each side)
Sit and Press 5 each side
3 Rounds

2 KB H KB Burpees 10 reps
2 KB H Bent over Rows 10 Reps
2 KB H Pushups on bells 10 reps
3 Rounds

1 KB H Burpee-Squat Press 15 reps
Kettlebell pull overs 15 reps

Get The Full FREE Training by Joining Call 2 Rise GROUP
https://www.facebook.com/groups/call2rise
or Send Us A DM!

Your Free Day to Day Guide to Transforming Your Life

Let’s Start Setting Up Your Health and Wellness

And Building Your Foundation to Greatness

Squat-Presses w/ 2 Dumbbells 15 lbs each 10X
10 push ups (each is 10 seconds controlled all the way to the floor/ don’t worry if you can’t push back up. This trains you from the strength of it)
Bent over row with 2 dumbbells 25lb each 15X
3 rounds
Bicep curl to shoulder press 15-20 lbs dumbbells 15X
TRX 1 handed row 10x each side
1 25 lb Dumbbell Squat hold for 30 seconds
3 rounds
Dumbbell 10-20 lbs on your back, Chest flies 15X
Hip Thrusters 10X
Dumbbell 15-25 lbs on your back Chest Presses 20X
Hip Thrusters 10X
3 Rounds

Get The Full FREE Training by Joining Call 2 Rise GROUP
https://www.facebook.com/groups/call2rise
or Send Us A DM!

Your Free Day to Day Guide to Transforming Your Life

Let’s Start Setting Up Your Health and Wellness

And Building Your Foundation to Greatness

One of biggest traps you can fall into.

If you never question your thoughts, emotions and actions how can you ever learn and discover?

This is where the breakthroughs and magic in life happen

Answer Your Call 2 Rise

TRX Full Body ABC Workout #2

TRX 1 leg deadlift 10X each side
10 push ups
Side plank 15 seconds each side
3 Rounds

TRX 1 leg deadlift 10X each side
5 lb Dumbbells rear, side front shoulder raises 10x of each
Scissor kicks 30 seconds
3 rounds

Hip Thrusters 20X
Plank 60 seconds
5 push ups
3 rounds

Get The Full FREE Training by Joining Call 2 Rise GROUP
https://www.facebook.com/groups/call2rise
or Send Us A DM!

Your Free Day to Day Guide to Transforming Your Life

Let’s Start Setting Up Your Health and Wellness

And Building Your Foundation to Greatness

TRX Full Body ABC Workout #5

TRX Squat 10-20x
TRX High Pull 10x
TRX Bicep Curl
Plank 30 seconds
3 rounds

TRX Squat 10-20X
TRX two-handed rows 15x
TRX Bicep Curl
Plank 30 seconds
3 rounds

TRX step back lunge 10x (each side)
TRX one handed Row with a twist
Plank 30 seconds
3 rounds

Get The Full FREE Training by Joining Call 2 Rise GROUP
https://www.facebook.com/groups/call2rise
or Send Us A DM!

Your Free Day to Day Guide to Transforming Your Life

Let’s Start Setting Up Your Health and Wellness

And Building Your Foundation to Greatness

Full Body Squat / Shoulder Equipment Needed ABC Workout #4

12 rep max for squats (As low as you can go / and nice easy slow tempo)

10 push ups (5 second down to inch from the ground, hold a that point for 5 seconds and then explode up)

Delt Complex: 5-10 lbs dumbbells: Standing position- bent over rear delt fly 5 reps, standing side delt raise 5 reps, standing front delt raise 5 reps, then 5-15 shoulder presses (until burn out)

Repeat 10-15 rounds depending on time (45 min max)

Get The Full FREE Training by Joining Call 2 Rise GROUP
https://www.facebook.com/groups/call2rise
or Send Us A DM!

Your Free Day to Day Guide to Transforming Your Life

Let’s Start Setting Up Your Health and Wellness

And Building Your Foundation to Greatness