5 Signs You Need a Personal Trainer

1 – Your progress has stalled

You’ve been at the game for awhile and initially had great success. Lately it seems like you aren’t making any progress and you have lost some of the motivation and enthusiasm to workout.

Working 1 on 1 with the right trainer can help you bust through these plateaus. A good trainer will help you identify areas of improvement, keep you on top of solid lifestyle principles outside the gym, and make sure you are having fun and enjoying the process.

2 – You have specific goals you want to achieve

When you have very specific goals you want to reach you also need a very specific plan to reach them. Group classes or following a program template can be fantastic for general fitness. They don’t address your specific wants and needs.

Working with a trainer you will get a customized plan to reach your goals. You will also have someone to adjust and adapt your workouts along the way to make sure you continually make progress towards what you want to achieve.

3 – You aren’t sure if your form or technique is correct

If you workout on your own and have never had someone coach you through certain movements it is difficult to know if you are doing them safely and effectively.

Group classes where someone teaches the movement and will give you technique feedback is a step in the right direction.

But, working one on one with a coach or trainer will help you truly master different movements and take  your workouts to the next level.

4 – You want to see results faster

If you consistently work out in a group class or on your own you will see some great results over time.

If you want to accelerate those results you need a customized training plan and someone to help you implement it.

A great trainer will look at all the factors in your life like diet, sleep, schedule, etc. and help support you in areas in and out of the gym so you can be successful.

5 – You struggle to go to the gym on your own

Maybe you started off hot, joined a gym, and got after it for a few weeks or months. Little by little motivation waned and you started to find reasons not to go.

Once you found one reason it was easy to find another and another and now you are struggling to get back at it consistently.

You can choose to feel guilty about this and beat yourself up or you can choose a different path.

Having a set appointment with someone who is invested in you being successful and having some fun is likely just what you need.

You might not be jumping with joy to show up every time. But, knowing that someone is there waiting for you and that after the workout you will feel fantastic will push you over the edge towards success!

At MontanaFit we start everyone that is new to our gym with a series of Introductory Personal Training sessions so we can get them started on the right foot.

We also have options for people to continually work 1 on 1 with one of our expert coaches.

Schedule a call today to find out more about getting started with us or adding in some ongoing personal training to your program.

Workout for Wednesday, January 13th

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

At Home workout:

Warmup:
5-7 minutes

Part A:
3 Rounds:
:40 Spiderman Push-up
:20 Rest
:40 SA Bent-over row (L arm)
:20 Rest
:40 Oblique Crunch (alternate hands ea round)
:20 rest
:40 SA Bent-over row (R arm)
:20 rest

Part B:
16:00 EMOM:
Min 1) 15 sit-ups/weighted sit-up
Min 2) 12 Pistol Squat/SL Squat to chair
Min 3) 15 SDHP
Min 4) 12 SA Hang Clean & Press (6 ea arm)

Gym Workout

Engine Day
Ian’s Birthday Workout

41 minute AMRAP
13 Calorie Row/Bike
13 Burpees
13 Wall Balls
13 Calorie Row/Bike
13 Box Jumps
13 Power Cleans
13 Calorie Row/Bike
13 Hand Release Push-ups
13 Strict K2C

Goal is same pace for each round for entire 41 minutes

Workout for Tuesday, January 12th

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

At Home workout:

Warmup:
5-7 minutes

Part A:
12:00 EMOM:
Min 1) 12 Deadlift + Shrug
Min 2) :30 Hollow Rock
Min 3) 16 Cossack squat

Part B:
Every 3:00 for 18:00:
12 Chair dips
15 KBS
12 Crunch

Gym Workout

Athletic Day Part A:

3 Rounds:
Work :40 / Rest :20
– Wallball Knee Tuck
– Bicycle Crunch
– Wall Walk + Hold / 10 Piked shoulder tap + hold

Athletic Day Part B:

On an 13:00 Clock

**1k Row Buy-In**

Then AMRAP in remaining Time

75 DU/150 SU
20 T2B/K2C
20 Alternating KB Snatch

**Row Pace = AVG+:05**

Everyone uses rowers, split into two start times. One 5:00 later.

Workout for Monday, January 11th

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

At home workout:

Warmup:
5-7 minutes

4 Rounds:
:45 Tempo KB Curls
:15 Rest
:45 Tempo Push-up
:15 Rest
:45 Hollow Hold
:15 Rest

Tempo = :03 lower

Part B:
15:00 AMRAP:
20 Jump Lunges
16 Sit-up
10 Burpees
Alternating SA DB Thruster

Gym Workout

Build Day Part A:
4:00 EMOM:
7 Tall Jerks (light weight/empty bar)

2:00 rest

6:00 EMOM:
Min 1 & 2) 4 Pause Split jerks @ 60% C&J
Min 3 & 4) 3 Pause Split jerks @ 70% C&J
Min 5 & 6) 2 Pause Split Jerks @ 80% C&J

**Pause for :02 in the catch**

Build Day Part B:

12:00 AMRAP for quality:
16 Standing Landmine Trunk Rotation (8 ea)
16 Landmine Thrusters
16 Landmine Rows (8 ea)

**Same weight throughout.

Stance for Rows: https://youtu.be/Lpcul9A_n4M

Hips should stay square through entire trunk rotation

Workout for Saturday, January 9th

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

No zoom class today.

Gym Workout

Athletic Day Part A:
8:00 EMOM:
Min 1) 20 Bicycle Crunch (10 ea side)
Min 2) :40 ME Strict Chin-ups

Athletic Day Part B:
Every 3:00 for 5 Rounds
25 DU/50 SU
12 Ring Dips / 18 Box Dips
12 DBL KB/DB Deadlift
12 Alternating DBL KB/DB FR Reverse Luge

Choose a weight that allows you to get through this large amount of work in the short 3:00.

Workout for Friday, January 8th

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

At home workout:

Warmup:
5-7 minutes

Part A:
Tabata Plyo Push-ups from the knees
2:00 rest
Tabata Sit-ups
2:00 rest
Tabata Side Plank Raise (alternate sides)

Part B:
7:00 AMRAP:
30 jumping lunges
30 mountain climbers

3:00 Rest

7:00 AMRAP:
18 SA Push Press (9 ea side)
12 SL Weighted Step-ups ea leg

**Keep foot on box for all 12 reps, then switch**

Gym Workout

Engine Day Part A:
30:00 AMRAP:
15 Hang Clean & Jerk (95/65)
15 Horizontal Pull-up
15 Burpee Box Jump over
500m Row / 30 Cal Bike
Rest as long as the row takes

**If your row takes 2:02, then you rest 2:02**

*After each round of clean and jerks, put the barbell on the j-hooks for your horizontal pull-ups*

**Video for Horizontal Pull-ups:

 

Workout for Thursday, January 7th

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

At home workout:

Warmup:
5-7 minutes

3 Rounds:
12 Bulgarian split squat ea leg
12 weighted step-ups ea leg
12 weighted cossack squats ea leg

16:00 AMRAP:
15 Jumping Goblet Squat
20 High Pulls (10 ea arm)
25 crunches

Gym Workout

Athletic Day Part A:
Every 3:00 for 4 Rounds:
10 Snatch High Pull (heavy)
30 Vertical Shoulder Tap / 40-50 Plank Shoulder Tap

For the vertical shoulder taps, athletes must wall-walk up the wall to do the shoulder taps, no kicking up into a handstand push-up position.

Athletic Day Part B:
For Time: (12:00 Cap)
20-15-10-15-20:
Wallball (20/14)
T2B/K2C
RKBS (53/35)

Move fast here

Workout for Wednesday, January 6th

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

At home workout:

Warmup:
5-7 minutes

Part A:
3 Rounds:
:45 work / :15 rest
– Tall kneeling bottom-up KB curl w/slow lower
– Standing kb oblique crunch R side
– Alternating tall kneeling around-the-world
– Standing kb oblique crunch L side
– Hollow Hold

Part B:
Every 3:00 for 5 rounds:
10 Burpees
15 Box/Chair Dips
20 KBS

Gym Workout

For today’s test, everyone needs to use a rower. The test is priority. If you are waiting for a rower, work on part B. If you finish the test and there is time left in class, work on part B. It does not matter if you finish part B, all focus is on the test today.

Test #3:
5 Rounds:
500m row
2:00 rest

Bike cannot be used here, needs to be a rower

Part B:
4 rounds for quality:
10 Tempo SA Floor press ea arm
10 KB OBlique crunch ea side
10 SA Seated Strict Press ea arm
10 Strict weighted / Strict K2C

Workout for Tuesday, January 5th

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

At home workout:

Warmup:
5-7 minutes

Part A:
3 Rounds:
:40 work / :20 rest
– Weighted Reverse lunges L leg
– Weighted Reverse Lunges R leg
– Hollow Hold
– Wide Hand Push-up

14:00 AMRAP:
12 Alternating SA Devils Press
12 Crunches
12 Alternating Push-up + Renegade Row

Gym Workout

Build Day Part A:

15:00 EMOM:
Min 1) 6 Double Pulsing Front Squat (60% – 70% 1RM C&J)
Min 2) 6 Tempo SA Bent-Over-Row (R arm)
Min 3) 6 Tempo SA Bent-Over-Row (L arm)

Tempo = 31X3

Build Day Part B:
10:00 AMRAP:
50 Du/100 SU
13 S2O (50%-55% 1RM C&J)
26 Sit-ups

Workout for Monday, January 4th

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

At home workout:

Warmup:
5-7 minutes

Part A:
Every 2:00 for 3 Rounds:
20 Mountain climber
10 superman raises
20 flutter kick

Part B: (30:00 Cap)
4 Rounds For Time:
30 Goblet Squat
20 Push-ups
30 Goblet Forward Lunge
20 Sit-ups
30 Alternating SL Glute Bridge
20 Bicycle Crunch

Gym Workout

Test #1
Clean & Jerk:
18:00 to find 1RM

**These should be done as squat cleans**
**If you find your 1RM before the time is complete, then take some weight off and work through singles until everyone is finished**

Test #2
Strict Pull-up:
3:00 ME Strict Pull-up / Banded Pull-up

**if you use a band, log the band you used in the notes.**

Part C:
5:00 AMRAP:
6 G2O w/Plate (45/35)
6 Burpee over the plate