Shoji Fitness | online fitness coach

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25 DAYS OF FUN!

Get a fun 25 Day Advent Calendar filled with 11 programed workouts and 14 health and wellness activities to keep you moving and feeling good during the holidays!

PURCHASE CHALLENGE NOW!

WORKOUTS ALREADY PROGRAMMED FOR YOU!

COMBO OF STRENGTH AND HIIT WORKOUTS

USING THE APP, PT DISTINCTION

COME COMPLETE WITH DEMO VIDEOS

*You will have access to these workouts until Jan. 1, 2025

PURCHASE CHALLENGE NOW!

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IT’S TIIIIIIIMMMMEEEE!

You can now purchase your 25 Days of Fitmas Personal Challenge!! Click the link in my bio!!! 😊

The challenge doesn’t officially start until December 1st but I highly recommend:

1) Getting it early, checking out the advent calendar and strategizing what order you want to knock out each task in.

2) Playing around with the App your workouts are in so you feel familiar with it.

3) Set your walking and water goals.

🚨NOTE: once you purchase the 25 Days of Fitness Challenge, you will receive an email with your welcome packet. Shortly after you will receive an email from PT Distinction. This email has your login information for the app so keep an eye out for that and if you don’t get it, message me! 👍🏽

If you have any questions shoot me a DM! I am so excited!!

IT’S TIIIIIIIMMMMEEEE!

You can now purchase your 25 Days of Fitmas Personal Challenge!! Click the link in my bio!!! 😊

The challenge doesn’t officially start until December 1st but I highly recommend:

1) Getting it early, checking out the advent calendar and strategizing what order you want to knock out each task in.

2) Playing around with the App your workouts are in so you feel familiar with it.

3) Set your walking and water goals.

🚨NOTE: once you purchase the 25 Days of Fitness Challenge, you will receive an email with your welcome packet. Shortly after you will receive an email from PT Distinction. This email has your login information for the app so keep an eye out for that and if you don’t get it, message me! 👍🏽

If you have any questions shoot me a DM! I am so excited!!

It’s that time of the year! 25 Days of Fitmas was such a hit last December I decided to bring it back with a few more upgrades!! So grab your workout buddies or get your family involved and let’s have some fun this holiday season!!

What:
25 Days of Fitmas Challenge 🎄💪🏽
- Adventure Calendar with 25 days worth of tasks
- 11 programmed workouts via mobile app w/ demo videos
- Daily Water Intake Tracker
- Daily Step Tracker

When: Goes on sale Black Friday & Starts Dec. 1st

How Much: $25

So stay tuned for more details on Black Friday! Can’t wait!!! 😝

#fitmas #25daysoffitmas #fitnesschallenge #challenge #holiday #holidayfitness #family #workoutpartner #tistheseason #workout #workoutbuddy #shojifitness

It’s that time of the year! 25 Days of Fitmas was such a hit last December I decided to bring it back with a few more upgrades!! So grab your workout buddies or get your family involved and let’s have some fun this holiday season!!

What:
25 Days of Fitmas Challenge 🎄💪🏽
- Adventure Calendar with 25 days worth of tasks
- 11 programmed workouts via mobile app w/ demo videos
- Daily Water Intake Tracker
- Daily Step Tracker

When: Goes on sale Black Friday & Starts Dec. 1st

How Much: $25

So stay tuned for more details on Black Friday! Can’t wait!!! 😝

#fitmas #25daysoffitmas #fitnesschallenge #challenge #holiday #holidayfitness #family #workoutpartner #tistheseason #workout #workoutbuddy #shojifitness

FULL BODY HIIT 🔥

3 Rounds - reps decrease each round
1) RFE SPLIT SQUATS x 12, 10, 8ea. (Try and increase weight each round
2) RENEGADE ROWS x 12, 10, 8ea.
3) SQUAT TO PRESS X 12, 10, 8
4) SQUAT TO ALTERNATING SNATCH x 12, 10, 8ea.
5) HIGH PLANK KNEE DRIVES x 12, 10, 8ea.

#wod #hiitworkout #fullbodyworkout #fitness #femalefitness #workoutmotivation #workoutinspiration #dumbbellworkout #workoutideas #personaltrainer #onlinefitnesscoach #shojifitness

FULL BODY HIIT 🔥

3 Rounds - reps decrease each round
1) RFE SPLIT SQUATS x 12, 10, 8ea. (Try and increase weight each round
2) RENEGADE ROWS x 12, 10, 8ea.
3) SQUAT TO PRESS X 12, 10, 8
4) SQUAT TO ALTERNATING SNATCH x 12, 10, 8ea.
5) HIGH PLANK KNEE DRIVES x 12, 10, 8ea.

#wod #hiitworkout #fullbodyworkout #fitness #femalefitness #workoutmotivation #workoutinspiration #dumbbellworkout #workoutideas #personaltrainer #onlinefitnesscoach #shojifitness

FULL BODY WORKOUT 😉

CIRCUIT #1 x 3 Rounds
1) ALTERNATING REV. LUNGE TO CURL x 8ea.
2) SPLIT LUNGE x 12ea.
3) BICEP CURL x 10

CIRCUIT #2 x 3 Rounds
1) SPLIT LUNGE JUMP x 20 (see modification)
2) ARNOLD CURL x 10
3) FRONT TO LATERAL RAISE x 10ea.
4) OH TRICEP EXT. x 10
5) SINGLE ARM TRICEP KICKBACK x 10ea.

#wod #workout #workoutvideo #fullbodyworkout #fitness #training #personaltrainer #onlinefitnesscoach #shojifitness

FULL BODY WORKOUT 😉

CIRCUIT #1 x 3 Rounds
1) ALTERNATING REV. LUNGE TO CURL x 8ea.
2) SPLIT LUNGE x 12ea.
3) BICEP CURL x 10

CIRCUIT #2 x 3 Rounds
1) SPLIT LUNGE JUMP x 20 (see modification)
2) ARNOLD CURL x 10
3) FRONT TO LATERAL RAISE x 10ea.
4) OH TRICEP EXT. x 10
5) SINGLE ARM TRICEP KICKBACK x 10ea.

#wod #workout #workoutvideo #fullbodyworkout #fitness #training #personaltrainer #onlinefitnesscoach #shojifitness

QUICK FULL BODY WORKOUT

Circuit #1 - 3 to 4 Rounds
1) Suitcase Squats x 15
2) Squat Jumps x 20
3) Push-Ups (any variation) x Max reps
*Note - if you do max reps, your reps should significantly decrease each round 😉

Circuit #2 - 3 Rounds
1) Sumo Squats x 10
2) Bent Over Rows x 10
3) Reverse Fly x 15
*If you don’t have the right weight for the reverse flys do the modification shown in video 👍🏽

#workout #WOD #Quickworkout #dumbbellworkout #fullbodyworkout #workoutmotivation #workoutinspiration #personaltrainer #houstonpersonaltrainer #onlinefitnesscoach #femalefitness #femalefitnessmotivation #shojifitness

QUICK FULL BODY WORKOUT

Circuit #1 - 3 to 4 Rounds
1) Suitcase Squats x 15
2) Squat Jumps x 20
3) Push-Ups (any variation) x Max reps
*Note - if you do max reps, your reps should significantly decrease each round 😉

Circuit #2 - 3 Rounds
1) Sumo Squats x 10
2) Bent Over Rows x 10
3) Reverse Fly x 15
*If you don’t have the right weight for the reverse flys do the modification shown in video 👍🏽

#workout #WOD #Quickworkout #dumbbellworkout #fullbodyworkout #workoutmotivation #workoutinspiration #personaltrainer #houstonpersonaltrainer #onlinefitnesscoach #femalefitness #femalefitnessmotivation #shojifitness

Bo’s first Halloween! @coachbright

#happyhalloween #trickortreat

Bo’s first Halloween! @coachbright

#happyhalloween #trickortreat

UPPER BODY & CORE WORKOUT 💪🏽

Circuit #1 x 3 Rounds
1) Push Up Side Opener (weight optional) x 10
2) Squeeze Press to Chest Fly x 10
3) Skull Crusher + Lat Pull Over x 10
4) Advanced Bicycle x 15 each

Circuit #2 x 3 Rounds
1) Z-Press x 10
2) Side Plank Lateral Raise x 10 each leg
3) Bicep Curl + Iso Hold x 10 each
4) Knee Press Dead Bug x 10 each
5) Hollow Rocks x 15-20

#wod #workout #upperbody #core #fitness #femalefitness #ﬁtnessinspiration #personaltrainer #onlinefitnesscoach #shojifitness

UPPER BODY & CORE WORKOUT 💪🏽

Circuit #1 x 3 Rounds
1) Push Up Side Opener (weight optional) x 10
2) Squeeze Press to Chest Fly x 10
3) Skull Crusher + Lat Pull Over x 10
4) Advanced Bicycle x 15 each

Circuit #2 x 3 Rounds
1) Z-Press x 10
2) Side Plank Lateral Raise x 10 each leg
3) Bicep Curl + Iso Hold x 10 each
4) Knee Press Dead Bug x 10 each
5) Hollow Rocks x 15-20

#wod #workout #upperbody #core #fitness #femalefitness #ﬁtnessinspiration #personaltrainer #onlinefitnesscoach #shojifitness

FULL BODY AMRAP 🔥

You are definitely going to want to give this one a try!

Put 20-30 minutes on the clock and complete as many rounds as possible! 😉👍🏽🥵

AMRAP - 20-30 minutes (your choice)
1) RFE SS 1.5 Reps x 8 each leg
2) Alternating Step Back with Row x 8 each leg
3) Glute Bridge March + Chest Press x 8 each leg
4) RDL to Front Squat x 8 each
5) DB Curl to Arnold Press x 8

#wod #amrap #amrapworkout #fitness #workout #workoutoftheday #training #personaltrainer #onlinefitnesscoach #workoutmotivation #dumbbellworkout #shojifitness

FULL BODY AMRAP 🔥

You are definitely going to want to give this one a try!

Put 20-30 minutes on the clock and complete as many rounds as possible! 😉👍🏽🥵

AMRAP - 20-30 minutes (your choice)
1) RFE SS 1.5 Reps x 8 each leg
2) Alternating Step Back with Row x 8 each leg
3) Glute Bridge March + Chest Press x 8 each leg
4) RDL to Front Squat x 8 each
5) DB Curl to Arnold Press x 8

#wod #amrap #amrapworkout #fitness #workout #workoutoftheday #training #personaltrainer #onlinefitnesscoach #workoutmotivation #dumbbellworkout #shojifitness

✨35✨

This year and honestly my 30’s in general have been the BEST! I have so much to be grateful for and so excited for what is to come. Grateful for my family and our little man who has joined our journey, my health and my amazing friends/support system! Truly feeling so blessed! 🙏🏽💜

Thank you @coachbright & baby Bo for making this the most special bday (/bday-week 😉) Love my boys! 💙

✨35✨

This year and honestly my 30’s in general have been the BEST! I have so much to be grateful for and so excited for what is to come. Grateful for my family and our little man who has joined our journey, my health and my amazing friends/support system! Truly feeling so blessed! 🙏🏽💜

Thank you @coachbright & baby Bo for making this the most special bday (/bday-week 😉) Love my boys! 💙

LEG DAY 🍑🔥

Try this workout for a good lower body burn 😜

Circuit #1 x 3 Rounds
1) RFE Split Squats x 8 each
2) Split Lunge x 10 each
3) Squat with a pulse x 10

Circuit #2 x 3 Rounds
1) Step Ups x 8 each
2) Squat Pick-Ups x 8

Circuit #3 x 3 Rounds
1) Walking Lunges x 60 seconds
2) Walking Squats x 60 seconds

#wod #legday #lowerbodyworkout #workout #workoutmotivation #motivation #personaltrainer #onlinefitnesscoach #shojifitness

LEG DAY 🍑🔥

Try this workout for a good lower body burn 😜

Circuit #1 x 3 Rounds
1) RFE Split Squats x 8 each
2) Split Lunge x 10 each
3) Squat with a pulse x 10

Circuit #2 x 3 Rounds
1) Step Ups x 8 each
2) Squat Pick-Ups x 8

Circuit #3 x 3 Rounds
1) Walking Lunges x 60 seconds
2) Walking Squats x 60 seconds

#wod #legday #lowerbodyworkout #workout #workoutmotivation #motivation #personaltrainer #onlinefitnesscoach #shojifitness

KNEE DOMINANT + BACK & BICEP 💪🏽

FULL BODY WORKOUT

CIRCUIT #1 x 3 Rounds
1) Dumbbell Hip Thrusters w/ 2 sec pause at the top x 15 each (I don’t have a heavy weight so slow and controlled is key)

*Complete the next 3 moves on the right leg first and then repeat all 3 moves on the left.

2) DB RFE Split Squat x 10 each
3) BW RFE Split Squat Pulses x 10 each
4) BW RFE Split Squat Iso Hold x 10 seconds each

CIRCUIT #2 x 4 Rounds
5) Bent Over Rows x 10
6) Reverse Fly x 15
7) Bicep Curl 1.5 Reps x 10
8) Bicep Curl Slow Eccentric x 10

#wod #fullbodyworkout #workout #dumbbellworkout #fitness #fitnessinspo #fitnessinspiration #personaltrainer #onlinefitnesscoach #shojifitness

KNEE DOMINANT + BACK & BICEP 💪🏽

FULL BODY WORKOUT

CIRCUIT #1 x 3 Rounds
1) Dumbbell Hip Thrusters w/ 2 sec pause at the top x 15 each (I don’t have a heavy weight so slow and controlled is key)

*Complete the next 3 moves on the right leg first and then repeat all 3 moves on the left.

2) DB RFE Split Squat x 10 each
3) BW RFE Split Squat Pulses x 10 each
4) BW RFE Split Squat Iso Hold x 10 seconds each

CIRCUIT #2 x 4 Rounds
5) Bent Over Rows x 10
6) Reverse Fly x 15
7) Bicep Curl 1.5 Reps x 10
8) Bicep Curl Slow Eccentric x 10

#wod #fullbodyworkout #workout #dumbbellworkout #fitness #fitnessinspo #fitnessinspiration #personaltrainer #onlinefitnesscoach #shojifitness

Summer might be coming to an end but focusing on your hydration 💦 definitely should not! And there is nothing like staying hydrated with these nostalgic childhood flavors… Firecracker Popsicle & Rainbow Sorbet!

Use code: ALYSSASHOJI for 20% off your next your next purchase.

If you were ever a fan of the Firecracker Popsicle or Rainbow Sorbet as a kid, then these 2 flavors are for you!! We loved them but I don’t recommend putting the whole pack in only 8oz of water… @coachbright 😂😂

@liquidiv is my go to way to rehydrate after any workout!

#liquidiv

Summer might be coming to an end but focusing on your hydration 💦 definitely should not! And there is nothing like staying hydrated with these nostalgic childhood flavors… Firecracker Popsicle & Rainbow Sorbet!

Use code: ALYSSASHOJI for 20% off your next your next purchase.

If you were ever a fan of the Firecracker Popsicle or Rainbow Sorbet as a kid, then these 2 flavors are for you!! We loved them but I don’t recommend putting the whole pack in only 8oz of water… @coachbright 😂😂

@liquidiv is my go to way to rehydrate after any workout!

#liquidiv

Arm workouts hit a little different lately 😂😂

Thanks Bo for keeping mama strong! 💪🏽

Arm workouts hit a little different lately 😂😂

Thanks Bo for keeping mama strong! 💪🏽

Happy Anniversary My Love!

3 years legally, 2 years since we were able to make it make it really official with our friends and family and 17 years since you asked to use my phone because you showed up to the wrong gym for practice 😂

This year was one for the books! Thank you for blessing me with the sweetest little boy! Looking forward to many more years of adventures with you! 😘 @coachbright

Happy Anniversary My Love!

3 years legally, 2 years since we were able to make it make it really official with our friends and family and 17 years since you asked to use my phone because you showed up to the wrong gym for practice 😂

This year was one for the books! Thank you for blessing me with the sweetest little boy! Looking forward to many more years of adventures with you! 😘 @coachbright

SINGLE DUMBBELL WORKOUT 🏋🏽‍♀️

You don’t always need a bunch of equipment to have an efficient workout.

Today I spiced up the workout by adding in a few combo moves. Save this one for later 😉

CIRCUIT
1) Deep Squat Hold w/ Bicep Curl x 10
2) Alternating Squat to Snatch x 10
3) Split Lunge Hold w/ Single Arm Shoulder Press x 10ea.
4) Step Back to Double Row x 8 sets each
5) SL RDL to High Pull x 10ea.

Complete 3-4 rounds! 👍🏽

#wod #workout #dumbbellworkout #strengthtraining #fitness #femalefitness #fitnessinspo #shojifitness

SINGLE DUMBBELL WORKOUT 🏋🏽‍♀️

You don’t always need a bunch of equipment to have an efficient workout.

Today I spiced up the workout by adding in a few combo moves. Save this one for later 😉

CIRCUIT
1) Deep Squat Hold w/ Bicep Curl x 10
2) Alternating Squat to Snatch x 10
3) Split Lunge Hold w/ Single Arm Shoulder Press x 10ea.
4) Step Back to Double Row x 8 sets each
5) SL RDL to High Pull x 10ea.

Complete 3-4 rounds! 👍🏽

#wod #workout #dumbbellworkout #strengthtraining #fitness #femalefitness #fitnessinspo #shojifitness

FULL BODY CIRCUIT ⚡️

3-4 ROUNDS
1) Alternating Forward Lunges x 10ea.
2) Split Lunge Jumps x 10ea.
3) Push-Ups x 10-15
4) Bench Elevated Explosive Push-Ups x 5-10
5) Glute Bridge Floor Press x 10-15
6) Glute Bridge Squeeze Press to Fly x 10
7) SL Bicycle x 15ea.
8) Alternating Bicycles x 15ea.

Finish workout with 10 minutes of cardio of your choice! 🫶🏽

#workout #wod #fullbodyworkout #workoutmotivation #dumbbellworkout #motivation #shojifitness

FULL BODY CIRCUIT ⚡️

3-4 ROUNDS
1) Alternating Forward Lunges x 10ea.
2) Split Lunge Jumps x 10ea.
3) Push-Ups x 10-15
4) Bench Elevated Explosive Push-Ups x 5-10
5) Glute Bridge Floor Press x 10-15
6) Glute Bridge Squeeze Press to Fly x 10
7) SL Bicycle x 15ea.
8) Alternating Bicycles x 15ea.

Finish workout with 10 minutes of cardio of your choice! 🫶🏽

#workout #wod #fullbodyworkout #workoutmotivation #dumbbellworkout #motivation #shojifitness

My favorite breaky with my guy. 🥑🍞

Safe to say, I think Bo is a fan! 😂

How do you like your Avocado Toast?!

Lately I’ve been keeping it simple with some seasoning (salt, pepper, and garlic salt) and topped with feta cheese and olive oil. I’ll usually eat it with a side of eggs to complete the meal.

#breakfast #breaky #avocado #avocadotoast #healthyfood #balancedmeals #balancedlifestyle #shojifitness

My favorite breaky with my guy. 🥑🍞

Safe to say, I think Bo is a fan! 😂

How do you like your Avocado Toast?!

Lately I’ve been keeping it simple with some seasoning (salt, pepper, and garlic salt) and topped with feta cheese and olive oil. I’ll usually eat it with a side of eggs to complete the meal.

#breakfast #breaky #avocado #avocadotoast #healthyfood #balancedmeals #balancedlifestyle #shojifitness

CORE & CARDIO ⚡️

3 ROUNDS
1) Squat Jacks x 15 (weighted optional)
2) Push-Up + Double Knee Tucks x 8-10
3) Double Crunch x 15
4) Hollow Rocks x 15
5) Speed Skaters x 30 seconds
6) Plank Walks x 45 seconds
7) Weighted SL Drops x 10 each leg

#wod #coreandcardio #coreworkout #workout #personaltrainer #onlinefitnesscoach #workoutmotivation #motivation #shojifitness

CORE & CARDIO ⚡️

3 ROUNDS
1) Squat Jacks x 15 (weighted optional)
2) Push-Up + Double Knee Tucks x 8-10
3) Double Crunch x 15
4) Hollow Rocks x 15
5) Speed Skaters x 30 seconds
6) Plank Walks x 45 seconds
7) Weighted SL Drops x 10 each leg

#wod #coreandcardio #coreworkout #workout #personaltrainer #onlinefitnesscoach #workoutmotivation #motivation #shojifitness

On the theme of keeping it simple, here is a great FULL BODY WORKOUT.

This can be done with 2️⃣ sets of dumbbells and a mini band.

CIRCUIT #1 x 4 ROUNDS
1) Hip Thruster + MB Knee Pulse x 10
2) Hip Thruster Hold + MB Knee Pulse x 20
3) Suitcase Squat to Front Squat (MB optional) x 10 sets
4) Weight Squat Hold + MB Tap Outs x 15ea.

CIRCUIT #2 x 3 ROUNDS
1) Bicep Curl x 10 + 10 second Iso Hold
2) High Pulls x 10
3) Shoulder Press x 10
4) Lateral Raises x 10

#shojifitness #keepitsimple #workout #fullbodyworkout #dumbbellworkout #miniband #minibandworkout #workoutmotivation #wod #fyp #personaltrainer #onlinefitnesscoach

On the theme of keeping it simple, here is a great FULL BODY WORKOUT.

This can be done with 2️⃣ sets of dumbbells and a mini band.

CIRCUIT #1 x 4 ROUNDS
1) Hip Thruster + MB Knee Pulse x 10
2) Hip Thruster Hold + MB Knee Pulse x 20
3) Suitcase Squat to Front Squat (MB optional) x 10 sets
4) Weight Squat Hold + MB Tap Outs x 15ea.

CIRCUIT #2 x 3 ROUNDS
1) Bicep Curl x 10 + 10 second Iso Hold
2) High Pulls x 10
3) Shoulder Press x 10
4) Lateral Raises x 10

#shojifitness #keepitsimple #workout #fullbodyworkout #dumbbellworkout #miniband #minibandworkout #workoutmotivation #wod #fyp #personaltrainer #onlinefitnesscoach

Not gonna lie, getting back into a normal routine has been a bit of a struggle. 🫤

Trying to balance Bo’s ever changing schedule, working, moving, travel… how do you moms do it?! 🤪

Working out is the one thing that brings me joy, helps me clear my mind and I find my days are more productive once I’ve gotten my workout in.

So I’ve decided to stop making excuses and keep things SIMPLE.

Squeezing in a 30 minute workout while Bo’s napping has been a game changer.

To all my parents out there, what do you guys do while your kiddo is napping that fills your cup?!

Not gonna lie, getting back into a normal routine has been a bit of a struggle. 🫤

Trying to balance Bo’s ever changing schedule, working, moving, travel… how do you moms do it?! 🤪

Working out is the one thing that brings me joy, helps me clear my mind and I find my days are more productive once I’ve gotten my workout in.

So I’ve decided to stop making excuses and keep things SIMPLE.

Squeezing in a 30 minute workout while Bo’s napping has been a game changer.

To all my parents out there, what do you guys do while your kiddo is napping that fills your cup?!

FULL BODY HIIT CIRCUIT 🔥

Get your heart pumping with this circuit 🥵

3-4 ROUNDS:
1) KETTLEBELL SWINGS x 20
2) SQUAT TO DOUBLE PRESS x 12-15
3) MB SLAMS x 15
4) MB KNEE TUCK TO STRAIGHT LEG RAISE x 10

#workout #wod #circuitoftheday #hiitworkout #hiit #personaltrainer #onlinefitnesscoach #workoutmotivation #shojifitness

FULL BODY HIIT CIRCUIT 🔥

Get your heart pumping with this circuit 🥵

3-4 ROUNDS:
1) KETTLEBELL SWINGS x 20
2) SQUAT TO DOUBLE PRESS x 12-15
3) MB SLAMS x 15
4) MB KNEE TUCK TO STRAIGHT LEG RAISE x 10

#workout #wod #circuitoftheday #hiitworkout #hiit #personaltrainer #onlinefitnesscoach #workoutmotivation #shojifitness

The best weekend celebrating the best couple! Cheers to The Simmons! 🥂✨

@pyt_toneee
@30dezz

The best weekend celebrating the best couple! Cheers to The Simmons! 🥂✨

@pyt_toneee
@30dezz

UPPER BODY // HORIZONTAL PUSH + PULL

CIRCUIT - 3-4 Rounds
1) Push-Ups x 10-15
2) Tempo Bench Press 3-1-1 x 8-10
3) Squeeze Press to Chest Fly x 8-10
4) Reverse Grip Bentover Row 10
5) SA Bench Row x 10ea.
6) Reverse Flys x 15

#circuit #circuitoftheday #wod #strength #strengthtraining #upperbodyworkout #femalefitness #fitness #personaltrainer #onlinepersonaltrainer #onlinefitnesscoach #shojifitness

UPPER BODY // HORIZONTAL PUSH + PULL

CIRCUIT - 3-4 Rounds
1) Push-Ups x 10-15
2) Tempo Bench Press 3-1-1 x 8-10
3) Squeeze Press to Chest Fly x 8-10
4) Reverse Grip Bentover Row 10
5) SA Bench Row x 10ea.
6) Reverse Flys x 15

#circuit #circuitoftheday #wod #strength #strengthtraining #upperbodyworkout #femalefitness #fitness #personaltrainer #onlinepersonaltrainer #onlinefitnesscoach #shojifitness

KNEE DOMINANT + HORIZONTAL PUSH CIRCUIT

This lunge drop set is a BURNER! 🔥

3 ROUNDS (try to challenge yourself weight wise)
1) Deficit Reverse Lunge - Right Leg x 8
2) Reverse Lunge - Right Leg x 8
3) Split Stance Lunge - Right Leg x 8
- REPEAT ON LEFT LEG
4) Deficit Push-Ups x 20, 15, 10 (decrease each round)
5) Bench Press 1.5 Reps x 8-12

#circuitoftheday #wod #workout #lunges #pushups #trainer #personaltrainer #onlinefitnesscoach #onlinepersonaltrainer #shojifitness

KNEE DOMINANT + HORIZONTAL PUSH CIRCUIT

This lunge drop set is a BURNER! 🔥

3 ROUNDS (try to challenge yourself weight wise)
1) Deficit Reverse Lunge - Right Leg x 8
2) Reverse Lunge - Right Leg x 8
3) Split Stance Lunge - Right Leg x 8
- REPEAT ON LEFT LEG
4) Deficit Push-Ups x 20, 15, 10 (decrease each round)
5) Bench Press 1.5 Reps x 8-12

#circuitoftheday #wod #workout #lunges #pushups #trainer #personaltrainer #onlinefitnesscoach #onlinepersonaltrainer #shojifitness

SQUAT + VERTICAL PUSH CIRCUIT

Add this circuit to your next Full Body Workout 💪🏽

3-4 Rounds:
1) DB Hang Squat X 10
2) DB Goblet Squat x 15
3) Weighted Squat Pulses x 15
4) Military press x 10-15
5) Single DB Press x 15

#circuit #wod #dumbbellworkout #workout #strength #fullbodyworkout #shojifitness #personaltrainer #onlinefitnesscoach #virtualpersonaltrainer

SQUAT + VERTICAL PUSH CIRCUIT

Add this circuit to your next Full Body Workout 💪🏽

3-4 Rounds:
1) DB Hang Squat X 10
2) DB Goblet Squat x 15
3) Weighted Squat Pulses x 15
4) Military press x 10-15
5) Single DB Press x 15

#circuit #wod #dumbbellworkout #workout #strength #fullbodyworkout #shojifitness #personaltrainer #onlinefitnesscoach #virtualpersonaltrainer

Happy Father’s Day to the best in the game! 💙 Bo and I are so lucky to have you both!

@coachbright
@jfshoji1

Happy Father’s Day to the best in the game! 💙 Bo and I are so lucky to have you both!

@coachbright
@jfshoji1

Week 2 Day 1 of my Reset Program ✅

Following a plan, building consistency, getting back into a good routine, those are the reasons I created this program. Starting week 2 and feeling better each day.

If you’re in a rut or bored with your current routine, then this is the plan for you!

DM me for more information!

#shojifitness #resetprogram #fitness #onlinecoaching #personaltrainer

Week 2 Day 1 of my Reset Program ✅

Following a plan, building consistency, getting back into a good routine, those are the reasons I created this program. Starting week 2 and feeling better each day.

If you’re in a rut or bored with your current routine, then this is the plan for you!

DM me for more information!

#shojifitness #resetprogram #fitness #onlinecoaching #personaltrainer

Summer is right around the corner! ☀️ Ive got 3 perfect options for you to feel confident going into swimsuit season! 😎

Swipe right for more details 👉🏽

1️⃣ 4-Week Reset Program

2️⃣ Virtual Private Training

3️⃣ Online Coaching

#shojifitness #personaltrainer #personaltraining #virtualtraining #virtualpersonaltrainer #virtualpersonaltraining #onlinecoaching #onlinecoach #onlinefitnesscoach #workout #fitness

Summer is right around the corner! ☀️ Ive got 3 perfect options for you to feel confident going into swimsuit season! 😎

Swipe right for more details 👉🏽

1️⃣ 4-Week Reset Program

2️⃣ Virtual Private Training

3️⃣ Online Coaching

#shojifitness #personaltrainer #personaltraining #virtualtraining #virtualpersonaltrainer #virtualpersonaltraining #onlinecoaching #onlinecoach #onlinefitnesscoach #workout #fitness

Day One of my 4-Week Reset Program ✅

If you’ve been struggling with motivation, not sure what to do for your workouts, can’t find a good routine, then I’ve got just the thing for you that takes all of the guess work out of it!

Try my new 4-Week Reset Program to get you back on track! 💪🏽

What is it?
- 4 weeks long (you can start at anytime)
- 3 Strength/HIIT workouts per week
- 8 Cardio workout suggestions (2/week)
- 4 week long challenges (1/week)
- 4 weekly food journals (great for meal prepping or to help you be mindful of what you are eating.

If this sounds like something you are interested, comment ‘RESET’ below or shoot me a DM and I will send over pricing information! 🫶🏽

Day One of my 4-Week Reset Program ✅

If you’ve been struggling with motivation, not sure what to do for your workouts, can’t find a good routine, then I’ve got just the thing for you that takes all of the guess work out of it!

Try my new 4-Week Reset Program to get you back on track! 💪🏽

What is it?
- 4 weeks long (you can start at anytime)
- 3 Strength/HIIT workouts per week
- 8 Cardio workout suggestions (2/week)
- 4 week long challenges (1/week)
- 4 weekly food journals (great for meal prepping or to help you be mindful of what you are eating.

If this sounds like something you are interested, comment ‘RESET’ below or shoot me a DM and I will send over pricing information! 🫶🏽

KNEE DOMINANT VERTICAL PUSH + PULL WORKOUT 😉

CIRCUIT #1 x 3 ROUNDS
1) RFE Split Squat x 15, 12, 10 (increase weight each round)
2) Alternating Reverse Lunges x 60 seconds
3) Shoulder Press 1-1-2 x 8

CIRCUIT #2 x 3 ROUNDS
1) Slow Eccentric Jump Pull-ups x 8
2) Step Back to Snatch x 10ea.
3) Neutral Grip SA Press x 10

Haven’t done pull-ups in so long so definitely easing back in with the jump pull-ups 😂

#shojifitness #fitness #wod #workout #summerisaroundthecorner #pullups #splitsquats #fullbodyworkout #strength #personaltrainer #onlinefitnesscoach

KNEE DOMINANT VERTICAL PUSH + PULL WORKOUT 😉

CIRCUIT #1 x 3 ROUNDS
1) RFE Split Squat x 15, 12, 10 (increase weight each round)
2) Alternating Reverse Lunges x 60 seconds
3) Shoulder Press 1-1-2 x 8

CIRCUIT #2 x 3 ROUNDS
1) Slow Eccentric Jump Pull-ups x 8
2) Step Back to Snatch x 10ea.
3) Neutral Grip SA Press x 10

Haven’t done pull-ups in so long so definitely easing back in with the jump pull-ups 😂

#shojifitness #fitness #wod #workout #summerisaroundthecorner #pullups #splitsquats #fullbodyworkout #strength #personaltrainer #onlinefitnesscoach

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