Today we’re talking about Training Smarter, Not Longer!
One of the unique methods we use at LiveFit Athletics is a training format that stacks strength and cardio movements together in a way that’s efficient, effective and perfect for tight spaces.
Whether you’re working out at our gym, at home, or in a crowded hotel fitness center, this setup gets the job done in 30-40 minutes, without needing a lot of equipment or space.
Here’s how it works:
We rotate through 3 types of movements:
✔️ Standing
✔️ Laying Down Face-Up
✔️ Laying Down Face-Down
This allows you to:
✅ Work different muscle groups back-to-back
✅ Keep your heart rate elevated
✅ Build strength AND burn fat in a single session
✅ Minimize the space you need to work out (just a yoga mat size area is enough!)
Example Combos You Can Try…
Beginner-Friendly:
==> Jumping Jacks (standing)
==> Sit-Ups (face-up)
==> Push-Ups (face-down)
Intermediate:
==> Bodyweight Squats or Dumbbell Thrusters (standing)
==> V-Ups or Dumbbell Chest Press (face-up)
==> Mountain Climbers or Push-Up to Shoulder Tap (face-down)
Advanced Challenge:
==> Jump Squats or Kettlebell Swings (standing)
==> Weighted V-Ups or Bench Press (face-up)
==> Burpees or Plank to Push-Up (face-down)
You’ll often see this structure used in our group personal training sessions blending strength, core and cardio with strategic rest so you can keep intensity high without burning out.
And the best part?
You don’t need tons of equipment or space to make it work.
This method works great for travel, home workouts and even when the gym is packed. It’s all about maximizing every rep, every movement and every minute.
If you want help creating a plan like this, or just want to show up and have it done for you, come train with us at LiveFit Athletics!
We’ve got options for every fitness level and we’ll guide you every step of the way via modifications as you get stronger and stronger.
Reply to this email or message us to get started…
…or visit www.LiveFitBootcamps.com
If you workout at home and want some exercise ideas, I’d also love to help!
Committed to your fitness success,
Derek Kuryliw, your fitness Yoda 🙂
www.LiveFit-Athletics.com
PS…when you start at LiveFit, whether in-person or via Zoom, you are never alone! There’s always new friends waiting for you, a coach checking in on you, and an active support page on Facebook with TONS of great tips, recipes, etc every week.