Flomotion Fitness

Group Fitness Training (Interval Cardio Exercise) Mon,Wed,Fri,Sat. Semi-Private Personal Training (Group Weight Training) Tues,Thurs. (by appointment only) One on One Personal Training (by appointment) Nutrition Coaching

FloMotion Fitness is about bringing people together to meet their individual health and fitness goals! Florine Bush has several certifications in Personal Training and Nutrition. She is certified with NASM CPT, IWA (International Weightlifting Association) Senior Strength Trainer, Metabolic Precision Nutrition Specialist, Metabolic Precision Level 2 Personal Trainer, Metabolic Precision Level 3 Strength & Conditioning Specialist, Metabolic Precision, Level 4 Corporate Nutrition Specialist. Kettle Bell Concepts Level 2 Instructor, FloMotion Fitness's Goals are to bring awareness to the community for proper Nutrition and Training to achieve maximum results.

flomotionfitness.com

Healthy Meals with Ease: Dinner

https://www.flomotionfitness.com/post/healthy-meals-with-ease-dinner

Check this out before making your dinner plans for tonight and next week! There may be some ingredients you'd like to add to your grocery shopping list.

flomotionfitness.com COOKING DINNER WITH FLO What You'll Need Base Greens: Extra Virgin Olive Oil, Jalapeño, Asparagus, Bell Peppers, Dill, Cilantro, Oregano, Onions, Chives, Brussels Color + Protein + Spices: Tomatoes, Radishes, Marigolds, Sea Salt, Chicken, Toasted Sesame Seeds, Garlic Powder, Ground Pepper Don't for...

[05/22/20]   We will be closed this Monday for Memorial Day (5/25) - we hope you enjoy your three day weekend!

Also, we are now open for personal training and group fitness! Can’t wait to be back training with you all.

Flo & Mckenzie

[05/13/20]   Happy Hump Day FloMo Fam!
Warm up as needed.
Set your timer for 6 minute rounds and perform each round twice! Rest as necessary in between rounds.

A.)
Pulley press X 10/10
Sumo squat X 12
Side plank reach X 10/10

B.)
Alternating bicep curls X 10/10
RDL X 12
Russian twist X 15/15

C.)
Skull crushers X12
Reverse lunges X 10/10
Butt kicks X 20/20

Have a great day!
Flo & McKenzie

[05/11/20]   EMOM Monday!!!
Warm up appropriately.
Every minute on the minute. Perform each exercise during the minute, rest time is however much time is left in the minute!
6 rounds for a total of 36 minutes!

1.) Bear Squat to Push up X8
2.) Standing side leg raises X15
3.) Penguins X20/20
4.) Standing side leg raises X15
5.) Z-Press X12
6.) Burpees X10

Flo & McKenzie

[05/08/20]   Friday Stair Workout!

Be sure to warm up!! Below are 10 exercises, begin with #1, do one rep., then begin at #1 and do the exercise 1 time and continue to #2 for 2 reps. complete exercises 1 and 2 and begin again at #1. Each time you finish, begin at the top and repeat adding the next exercise! Listen to your body, hydrate and focus on your muscles!! Remember we compete only with ourselves!! Focus on proper form and add load (weight) to any exercise to advance it! Happy Friday!!

1. Walkout 1x
2. Jumpsquat 2x
3. V-Ups 3x
4. Hand Release Pushups 4x
5. Split Jump 5/5x
6. Star Crunches 6/6
7. Bicep Curls to OH Press 7x
8. Curtsy Lunges 8/8
9. Plank Jacks 9x
10. Burpees 10 x

Flo and Mckenzie

[05/07/20]   Thursday 8x8 Strength Workout


8 reps of each exercise, 8 rounds

1. DB Squat to Overhead Press
2. DB Chest Press
3. Lateral Lunge with Bicep Curl
4. Tricep Kick Backs
5. Renegade Row
6. Suitcase Deadlifts
7. Star Crunches
8. Glute Bridges

Rest no longer than 30 sec. between each exercise, the key is to keep our heart rate up. This is a high volume workout, lighter weights are recommended. Focus on your form about all else, remember, this is your workout...listen to your body, rest as needed, but also challenge yourself! Post when you complete your training!

Flo and McKenzie

[05/06/20]   Happy Hump Day FloMo Fam!!
Wednesday Amrap (as many rounds as possible)
Listen to your body..
Focus on mind muscle connection and work at your own pace!

4 AMRAPs at 4 minutes each
Complete 2 times

1.) Jumping jacks X 30
Wall Push Ups X 15
Russian twist X 20/20

2.) High Knees X 20/20
Reverse lunges X 10/10
Leg raises X 25

3.) Plank Jacks X 25
Sit-Ups X 15
Glute Raises X 12

4.) 1 min wall sit
1 min plank
1 min squat hold

💪🏼
Flo & McKenzie

[05/01/20]   Friday Training: Warmup

Set timer for 30 min. complete the following exercises as many rounds as possible. Keep good form, Core engagement and weights light. Mind muscle connection is key! Listen to your body and rest as needed!

1. Squat/Jab (right and left punch)combo 15x
2.Single Leg Bridge/Chest Press Combo 10/10x
3.Bear Squats 10x
4. DB RDL to Reverse Lunge Combo 10/10x
5. Plank side hops (plank position/hop side to side)5/5x
6.Side Lunge to OH Shldr Press combo 10/10x
7. Side Plank Raises10/10x
8. Plank Hop (plank position, hop forward then back) 10x

Send us pics when you have completed the workout! Stay committed FloMo Family! We are here to support you!!

Flo and Mckenzie

[04/28/20]   Tuesday Training!

Circuit 1

EMOM

Set timer for 8 minutes. Every Minute on the Minute perform the exercise, rest time is the remaining of the minute after all reps have been completed

Goblet Squat 10x
Forward Reverse Frog Jumps 10 x

Circuit 2

Set timer for 20 min. Do exercises below for required amount of reps. As many rounds as possible within the time.

AMRAP (As Many Rounds as Possible)

10 DB Swings
10 Squat Press
10 RDL/Row Combo
10 Plank Jacks
10 DB Chest Press
10 Reverse Crunches
10 (5 each side) Reverse Lunge with Oblique Twist

Ab Finisher: 3 rounds

Plank Reach Thrus 8/8
Plank Single Leg Knee Tuck (slow mountain Climber) 8/8
Plank Side Raises 8/8
Plank Jacks 10x

As always listen to your body, rest and hydrate as needed. Be aware of the mind muscle connection. Focus on form and have a great workout!

Flo and Mckenzie

[04/27/20]   Monday Madness! A little Strength A little Cardio!

Be sure to warm up and then Set your timer for 35 minutes. Begin with A Complex, after completion go to B Complex, after completing both A and B, rest and repeat circuits until remaining time is up. Each Round add weight to A complex if you are able.

A: Dumbbell Complex

10 Single Leg Glute Raises 10/10
5 DB Squats
10 Alternating Lunges 5/5
5 DB Bicep Curls
10 Shldr Pulley Presses
5 Renegade Rows 5/5

B. Cardio Complex

10 Burpess
9 Body Weight Squats
8 Mtn. Climbers 8/8
7 Star Crunches 7/7
6 Jump Lunges 6/6
5 Plank Jacks
4 Jump Squats
3 Push Ups
2 TBX (Total Body Extensions)
1 Plank Walkout

Ab Finisher:
30 sec. each, 2 rounds

Russian Twist
Bicycles
Penguins(heel reaches)
Side Plank Hold Right
Side Plank Hold Left
V-ups

Remember to listen to your body, Rest as needed and challenge yourself! Post your pics when completed!!

Flo and McKenzie

[04/25/20]   Saturday Training!
Spell your name workout!
Do your warmup exercises..
Complete as many times as necessary within 40 minutes!
Rest when needed!

A - Around the worlds X 12
B- Burpees X 15
C - Curtsy Lunge X 10/10
D - Deadlift X 15
E- Elbow to knee plank X 12/12
F - Flutter kick X 15/15
G - Goodmornings X 12
H - H.R. Push ups X 12
I - Sit ups X 15
J - Jumping Jacks X 20
K - KBS X 15
L- Leg Raises X 20
M - Mtn. Climbers X 20/20
N - Narrow Squats X 15
O - OH Tricep extension X 12
P - Pulley Press X 10/10
Q - Penguins X 20/20
R - Russian twists X 20/20
S - Star Crunch X 10/10
T - TRX Row X 15
U - Up down plank X 12
V - Ups X 15
W - Ball X 15
X - Bicycles X 15/15
Y - Toe touches X 20
Z - Press 12

Post when completed!

Flo & McKenzie

[04/23/20]   Friday Workout!

Set your timer for 30 min. Begin Exercises 1 thru 8 and complete as many rounds as possible. Stop at 4 complete sets.

1. Sumo RDL 15x
2. Jump Squat or KBS 15x
3. Pursh ups or Floor Chest Press 10x
4. Burpee or TBX 10x
5. Bent Over DB Row 10x
7. Curtis P (Rev. lunge each side/ bicep curl to oh press 6/6x
8. Jump Lunges or Step Ups 10/10

Always warm up. Listen to your body and challenge yourself.

[04/22/20]   Hump Day Circuit!!
5 minute rounds X2

Warm up appropriately, set a timer for 4 separate 5 minute rounds, complete each exercise as many times as possible in that 5 minutes, resting when necessary! Complete this twice.

A.
Bench dips X 12
Jump squats X 12
Sit ups X 12

B.
Rock n roll plank X 10/10
Narrow squats X 15
Butt kicks X 20/20

C.
Shoulder press X 12
Mountain climbers X 25/25
Walking lunges X 10/10

D.
High knees X 20/20
Bicycle Crunches X 15/15
Renegade rows X 10/10

Post when completed!

Flo & McKenzie

[04/21/20]   Tuesday Tabata 45:15
45 sec. work, 15 sec. rest

Do each exercise for 45 sec., rest for 15 Sec. (1 minute) Repeat all exercises for 4 rounds total. Always focus on form and mind muscle activation. Always do a warm up before the workout.

1. RDL Row Combo
2. Push ups
3. Sumo Squat, DB Curl Combo
4. Chest Flys
5. Walk Outs
6. Curtsy Lunges
7. Star Crunches
8. Sumo Squats

Add Load to exercises to progress. Always remember to listen to your body, rest and hydrate as needed!

Flomotion Fitness

Monday Training with FloMotion Fitness!

CVP (cardiovascular primer)

12 Min. AMRAP (as many rounds as possible)

Burpees x5
Pop Squats x5
Penguins x5/5
Walkouts x5
Bear Squats x5

Workout EMOM (every minute on the minute) Set timer for 20 Minutes. Perform each exercise,reps each minute. Rest interval is the left over time in the "minute"

Do 4 rounds of the exercises below.

Squat Press 10x
Push Ups 10x
Bicep Curl 15x
Glute Raises 20x
Reverse Lunges 10/10

Use load with exercises or your body weight. Listen to your body, focus on your form! Visualize each muscle working. Rest as needed and stay hydrated!

[04/20/20]   Monday Training with FloMotion Fitness!

CVP (cardiovascular primer)

12 Min. AMRAP (as many rounds as possible)

Burpees x5
Pop Squats x5
Penguins x5/5
Walkouts x5
Bear Squats x5

Workout EMOM (every minute on the minute) Set timer for 20 Minutes. Perform each exercise,reps each minute. Rest interval is the left over time in the "minute"

Do 4 rounds of the exercises below.

Squat Press 10x
Push Ups 10x
Bicep Curl 15x
Glute Raises 20x
Reverse Lunges 10/10

Use load with exercises or your body weight. Listen to your body, focus on your form! Visualize each muscle working. Rest as needed and stay hydrated!

flomotionfitness.com

Clean Eating as a Family

https://www.flomotionfitness.com/single-post/2020/04/18/Clean-Eating-as-a-Family

flomotionfitness.com WHAT IS CLEAN EATING?Clean eating involves choosing whole foods and avoiding foods that are processed or artificial. This is not a diet but more of a life

[04/18/20]   Saturday Training!! Trading Places!

Exercise A Start with 12 reps, Exercise B start with 1 rep. Repeat Exercise A for 11 reps, Exercise B for 2 reps, repeat exercise A for 10 reps, Exercise B for 3 reps, continue this sequence until exercise A is 1 rep and Exercise B is 12 reps. Continue thru each set of exercises.
Set timer 40 minutes and work thru each section until time completed or time ends. Do your best! Listen to your body, rest and hydrate as needed!!

A. Goblet Squat 12x......1x
B. Jump Squat 1x.......12x

A. DB Shoulder Press 12x.......1x
B. DB Bicep Curl 1x.........12x

A. RDL 12x.......1x
B. Narrow Squat 1x.....12x

A. Plank Knee Tucks (Plank Position, jump knees in and back to plank) 12x.....1x
B. Plank toe taps (each side) 1x......12x

A. Elvated Glute Raise (shoulders on bench) 12x........1x
B. Frog Glute Raises (heels together, knees out) 1x.......12x

A. Plank toe touches (plank position reach hand back to opposite foot and tap)12x....1x
B. Push Ups 1x............12x

Feel free to add load to any exercise to progress the movement. Remember, Mind Muscle Connection is Key! Focus on each body part as you are working thru the movement!

[04/14/20]   Hump Day AMRAP!!
Warm up appropriately.
Set your timers to 40 minutes and complete each exercise as many times as possible in those 40 minutes!

1.) Tricep bench dips X 10
2.) Glute thrusts(bridges) X 15
3.) Bicycle crunches X 25/25
4.) Toe Taps X 25/25
5.) Squat-Curl-Press X 12
6.) Bear Crawl X 50 ft
7.) Goodmornings X 15
8.) Up-Down Plank (or builder plank) X 15
9.) Ice Skaters X 12/12
10.) Bench Step Ups X 10/10

As always post when completed!

Flo & McKenzie

[04/14/20]   Tabata Tuesday 45:15

45 minutes of Work , 15 Sec. rest
8 exercises, 4 rounds

1. Sumo RDL
2. Burpees
3. Curtsy Lunges
4. Push Ups
5. Jump Squats
6. V-Ups
7. Star Jumps
8. Glute Raises

Focus on your mind muscle connection!! Activate and feel the muscle you are working on!

[04/11/20]   Saturday Card Game!
It's In the "Cards"

Set your timer for 30 minutes...continue drawing cards until timer is complete.

All you need is a deck of cards... draw a card and whatever the suit is match to the corresponding exercise. Reps are the amount the card says (5 of hearts = 5 star Jumps) if you draw a 4 or less you automatically do 10 reps of that exercise! Enjoy your workout, and remember,...its all in the cards.....

Clubs = Mtn. Climbers
Spades = Squats
Hearts = Star Jumps
Diamonds = Pushups
King, Queen, Jack, ACE = 15 Burpees
Joker = 50 Jumpsquats

Flo and Mckenzie

[04/10/20]   Friday training!!!! 💪🏼

Do your warm-up exercises! All you will need is a jump rope today.
Tabata workout today, set your timers for 45:15, we will be doing 4 rounds of this for a total of 32 minutes. What this means is we will be exercising for 45 seconds and resting for 15!

1.) Jump Squats
2.) Russian Twists
3.) Wall Sit
4.) V-Ups
5.) Up Down Plank(or builder plank)
6.) High Knees
7.) Push-Ups
8.) Jump Rope

Post when completed!

Flo & McKenzie

[04/09/20]   Thursday Strength Training with a Twist!

A little Strength a little Cardio AMRAP
Set your timer for 35 minutes, do as many rounds as possible! Be sure to warm up!

1. Curtsy Lunge with a Bicep Curl 10/10x
2. Split Jumps 8/8x
3. Push Press 15x
4. Burpees 8x
5. Suit Case RDL 15x
6. Jump Squats 8x
7. Renegade Rows 6/6x
8. Bear Squats 15x
9. Walking Lunges 12/12x
10. Pop Squats 15x

Ab Finisher: 2 to 3 rounds!

V-ups 15x
Star Crunches 10/10x
Reverse Crunches 15x
Penguins 15/15x

Have a great workout! Remember, Mind muscle connection is the key! Focus on your muscles and feel the burn!!

Flo & McKenzie

[04/08/20]   Happy Hump Day! Wednesday's Workout!
Stairway to.....?

Below are 10 exercises, begin with first exercise for required reps, then repeat the first exercise and add the next exercise, continue this pattern until you have completed all 10 rounds...
Example:

A. Perform ex. #1
B. Immediately perform ex. #1 and #2
C. Immediately perform ex. #1, #2 and #3
D. Immediately perform ex. #1, #2, #3 and #4

Continue this pattern until you get to #10

1. DB or KB Sumo Squats 15x
2. Push Ups 8x
3. DB or KB Swings 15x
4. Everest Climbers 8/8x
5. DB Narrow Squat Curls 15x
6. Plank Tap Outs 10/10x
7. TBX (Total Body Extension) 10x
8. Russian Twists 15/15x
9. DB Overhead Press 10x
10. Burpees 8x

Remember always listen to your body!! Rest as needed and hydrate. This is YOUR workout and you are not competing against anyone but YOU! Always focus on form and muscle contraction! Post your completion and pic!

Flo & McKenzie

[04/07/20]   Tuesday Training!!
Start out with your warm up exercises!

8X8 Workout today
8 Reps and 8 sets of everything!
Make sure to do 8 reps on each side!

Step ups
Side plank reaches
In and Outs
Hand-Release Push ups
Ice Skaters
Plank Shoulder taps
Burpees

Don’t forget to post when completed! Have a great Tuesday FloMo Fam 💪🏼

Flo & McKenzie

[04/06/20]   Monday Training!!

Do your warm-up exercises

Set your timer for 40 sec. work, 20 sec. Isometric holds
Each Circuit is 3 min., 9 minutes total work each circuit.
Entire Workout time 27 minutes

Circuit 1 - 3 Rounds

DB Squat to OH Press 40 sec.
Squat Hold 20 sec.
DB Squat to RDL combo 40 sec.
Squat Hold 20 sec.
DB/KB Squat to DB/KB Swing 40 sec.
Squat Hold 20 sec.

Circuit 2 - 3 Rounds

DB Curl to OH Press 40 sec.
DB Shoulder Hold (arms at 90 degree) 20 sec.
DB Pulley Press 40 Sec.
DB Shoulder Hold (arms at 90 degree) 20 sec.
DB Around the World 40 sec.
DB Shoulder Hold (arms at 90 degree) 20 sec.

Circuit 3 - 3 rounds

Mountain Climbers 40 sec.
Plank Hold 20 sec.
Bear Squats 40 sec.
Plank Hold 20 sec.
Plank Jacks 40 sec.
Plank Hold 20 sec.

Challenge yourself, but maintain proper form and core activation throughout each exercise! Post your pics or completion of the workout!!

Flo & Mckenzie

[04/06/20]   Hey FloMo Family and Friends!

Below find a few of our warm up exercises you can do before your workout!

Dislocates (Up and over) You can use a broom 10x
Dowel Shoulder Circles (Use a broom or pvc) 8/8
Balancing Leg Swings 10/10
Quad Stretch and Reach 5/5
Band Tears (use elastic bands) 10x
X-Body HamString 8/8
Tables 5x
Iron Cross 8/8
Scorpion Kicks 8/8
Tuck and Straddle 10x

Flo & Mckenzie

[04/04/20]   SATURDAY SWEAT! We made it to the weekend 💪🏼

10 minute circuits 30 minutes total with 3 circuits to complete each exercise as many times as possible in each 10 minute circuit!

Circuit 1
Jump rope X 50
Bear Crawl X 30 Yards
Cross Body Crunches X 15/15 each side

Circuit 2
Burpees X 12
Shoulder tap plank X 10/10
Reverse Lunges X 10/10

Circuit 3
Toe Taps X 20/20
Step Ups X 10/10
Superman’s X 15

Don’t forget to post when completed! Have a great weekend.

Flo & McKenzie

[04/03/20]   Friday AMRAP!! 💪🏼

Start a timer for 35 minutes. Complete each exercise as many times as possible until the timer runs out! Rest as needed.

1.) Walkouts (or inchworms) X 10
2.) Jump squats X 12
3.) Flutter Kicks X 20/20 each side
4.) Mountain Climbers X 25/25 each side
5.) Wall sit X 1 minute
6.) Push-ups X 12
7.) Prisoner High Knees X 30/30 each side (hands on back of head)
8.) Bench Dips X 12
9.) Jumping Jacks X 50
10.) Sit-ups X 15
11.) Plank Shoulder Taps X 15/15
12.) Goodmornings X 20 (add weight or resistance band if needed)

Don’t forget to post when completed! Happy training 😄

Flo & McKenzie

Flomotion Fitness

Kristy Bennett Marriott

Thursday 8x8 Strength Workout


8 reps of each exercise, 8 rounds

1. DB Squat to Overhead Press
2. DB Chest Press
3. Lateral Lunge with Bicep Curl
4. Tricep Kick Backs
5. Renegade Row
6. Suitcase Deadlifts
7. Star Crunches
8. Glute Bridges

Rest no longer than 30 sec. between each exercise, the key is to keep our heart rate up. This is a high volume workout, lighter weights are recommended. Focus on your form about all else, remember, this is your workout...listen to your body, rest as needed, but also challenge yourself! Post when you complete your training! We love to hear from you!

Flo and McKenzie

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15315 NW US-441
Alachua, FL
32615

Opening Hours

Monday 05:30 - 19:00
Tuesday 05:30 - 19:00
Wednesday 05:30 - 19:00
Thursday 05:30 - 19:00
Friday 05:30 - 09:00
Saturday 08:00 - 08:30
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