Premier Fitness

Awesome bodyweight workout‼️

Perfect for home or “on-the-road” training. Clemson University alum told me he was going to be traveling over the next few weeks and wanted a solid bodyweight workout he could do in a hotel room, Airbnb, or anywhere with minimal equipment.

This setup is great because you can work almost the entire body with very little gear. The only thing I recommend bringing is a resistance band for pulling exercises. In the first clip, you’ll see him doing a standing band row — that band can easily fit in a carry-on or suitcase and can be attached to a door or other stationary structure. (We used a sandbag to mimic his “carry-on”.)

We recommend 8–15 reps per exercise (or whatever number you’re capable of with good form). Set a timer on your phone or stopwatch and work consistently for 15–25 minutes — depending on how much time you have — and complete as many quality rounds as possible.

1️⃣Anti-Rotation Band Press-Outs w/ Overhead Reach-Performed in an athletic stance with a slight bend at the hips.• 10 reps each side

2️⃣ Standing Single-Arm RowsIf pulling with the left arm, keep the right leg forward — and vice versa.• 15 reps each side

3️⃣ Bodyweight Squats- Controlled tempo with full range of motion.• 15 reps

4️⃣ Push-Ups - modify as needed by elevating the hands on a stable surface.• 15 reps

5️⃣ Assisted Leg Lowers-Performed lying on the back with a slow, controlled lowering phase.• 5 reps each leg with a 5-second lowering count

6️⃣ Straight-Leg Sit-Ups-Focus on posture and core control throughout the movement.• 10 reps

7️⃣ Marching Glute Bridges-Maintain hip stability while alternating legs.• 10 reps each leg

8️⃣ Loaded Marching Carry- marched 50 feet with the load in the right hand, then switched hands and marched 50 feet back.

9️⃣ Split Squats-The load was held on the opposite shoulder of the front leg. Bodyweight can also be used if preferred.• 10 reps each leg

🔟 Single-Leg Deadlifts- keep the back flat and hinge at the hips while maintaining balance and control.• 10 reps each leg

1️⃣1️⃣ Jumping JacksPerformed in a smooth, continuous rhythm.• 50 reps

After completing all exercises, return to the top and repeat

Happy Mother’s Day to all the incredible mothers out there‼️💙❤️💙

Today we celebrate and thank you for the tireless work you put in every single day — the sacrifices, the long nights, the stress, the love, the discipline, and all of the behind-the-scenes moments that so often go unseen.

Mothers constantly put themselves second to build a better life for their children. And the payoff isn’t always immediate. Sometimes it takes 10, 15, or 20 years before the lessons, love, and foundation you created truly resonate.

Being a mother isn’t always easy, but strong mothers continue to stay focused, loving, and committed through it all. Then one day, their children finally realize just how much was sacrificed and how amazing of a life was paved for them because of their mother’s unwavering love and dedication.

To all the moms out there — thank you, we appreciate you, and today we celebrate YOU. Happy Mother’s Day! 💐

Happy Cinco de Mayo from Fiona & your amigos at Premier Fitness‼️😍

It was a good day!! We got our blue belts today! Embarked on this journey several years ago, never had so many injuries in my life..; but they were all well worth it, taught me lessons and kept me coming back..; huge thanks to & Jerry for all their top notch coaching, tutelage & patience!!🙏🏽 Annnd no one I would’ve rather got it with than my friend and great training partner

Getting to work with incredible people who show up, put in the work, and still find a way to smile & have fun through it all — that’s what it’s about‼️💪🏼💙