Training Spotlights

•PERSONAL & GROUP TRAININGAustin Texas Personal Trainers
We offer private and group fitness training sessions in Austin, Texas to help clients meet their personal fitness goals including weight loss, muscle gain, flexibility, strength, endurance, speed, balance and more.
more
• Austin, Texas Bootcamps Austin Texas Bootcamp Fitness
Bootcamps are a fun, yet challenging way to get fit by covering every fitness component from cardio endurance to strength, agility, balance and flexibility.
more

Samples - Workout Sessions, Meal Plans and Demonstrations

Sample Workouts | Sample Meal Plans | Demonstrations

Team Williams Sample Training Session and Meal Plan

Sample Workout:

Tabata Routine: 16 Minutes

*20 seconds of exercise x 10 seconds of rest x 8 rounds
*the 10 seconds you are given are to immediately prepare for the next exercise.

Pushups x 20 seconds

  • Rest 10 seconds
  • Bodyweight Squats x 20 seconds
  • Rest 10 seconds
  • Body Rows x 20 seconds
  • Rest 10 seconds
  • Flat Planks x 20 seconds
  • Rest 10 seconds
  • Complete 8 Rounds

Strength and Conditioning Routine: 30 Minutes

Deadlifts x 8 Reps

  • Pull Ups x 12 - max reps
  • Spiderman Push Ups x 12 - max reps
  • Side Plank Lift Pull and Push x 15 reps each
  • Cable Core Push and Pull x 12 each
  • RFE Squat Hops x 8 each
  • Prone Froggies w/ Sliders x 20

Try and complete this circuit 4 times in 30 minutes. Then stretch and go home.

Click Here to download the Sample Training Circuit (PDF)

 

 

Sample Meal Plan:

Click Here to view a Sample Meal Plan (PDF)

 

Demonstrations:

Female Athlete Demonstrating the "Burpee"