A-List Fit LLC
5 sessions per week
Must use App app to view and log training
Team Training
A1
Cat Cow
2 x 10
A2
T-Spine Reach
2 x 7
B1
Lat Pulldown
12, 10, 8, 8 @ 50, 60, 70, 70 lb
B2
Cable Facepull
4 x 16 @ 40, 40, 50, 50 lb
C1
Lying Skull Crusher with mini-barbell
12, 12, 10, 10 @ 20, 30, 30, 30 lb
C2
Tricep Pushdown
15, 15, 12, 12 @ 40, 50, 60, 70 lb
D1
Bent Over Row
4 x 10 @ 25, 30, 35, 40 lb
D2
Reverse Flys
15, 12, 10, 10 @ 7.5, 10, 10, 10 lb
E1
Leg Lowering
3 x 16
E2
Reverse Crunch
3 x 16
E3
Plank with Hip Dips
3 x 16
A1
90 and 90 Hip Mobility
1 x 1:00
A2
Couch Stretch (Hip Flexors)
2 x 30
A3
Hip Mobility - KB Squat
1 x 1:00
A4
Banded Hip Lifts
2 x 20
B
Smith Machine Barbell Hip Thrust
20, 15, 12, 10 @ 135, 195, 245, 295 lb
C
Sumo Deadlift
12, 10, 8, 8 @ 75, 95, 115, 135 lb
D1
Single Leg RDL
4 x 10 @ 30, 30, 40, 40 lb
D2
Front Foot Elevated Split Squat
4 x 10 @ 20, 20, 30, 30 lb
E
Frog Pumps
3 x 30
A
Inchworm
2 x 0:30
B
half kneeling hip flexor stretch
1 x 30
C1
Hollow Hold
3 x 0:30
C2
Hollow Rock
3 x 0:30
D1
Front Squat
15, 12, 10, 10 @ 65, 75, 85, 95 lb
D2
DB Renegade Row
4 x 20 @ 30, 30, 40, 40 lb
E1
Assisted Neutral Grip Pull-Up
10, 8, 6, 6
E2
Neutral Grip Chest Press
14, 14, 12, 12 @ 30, 40, 45, 45 lb
A1
Worlds Greatest Stretch
1 x 2:00
A2
Quadraped Hip Abduction/Fire Hydrant
1 x 15
A3
Fire Hydrant w/ Abduction and Half Rep
1 x 15
B
Regular + Kas Hip Thrusts
4 x 20 @ 135, 185, 185, 225 lb
C1
Leg Press
12, 12, 10, 10 @ 90, 180, 225, 225 lb
C2
Tempo Goblet Squat
20, 15, 12, 12 @ 40, 50, 60, 60 lb
D1
Cable Glute Kickback
4 x 12 @ 30, 40, 50, 50 lb
D2
Glute Dominant Walking Lunge
4 x 20 @ 30, 40, 50, 50 lb
A
LISS (Low Intensity Steady State Cardio)
1 x 0:40
Isabella Anderson
Online Summer Challenge at A-List Fit
Verified Athlete"I’ve been doing the online summer challenge and I’m obsessed! I hadn’t been in the gym since college, and honestly, I was a little nervous about getting back into it, but Amelia has made the transition so easy. Her energy, encouragement, and knowledge have helped me feel confident in the gym again."
Easy-To-Use App!
Verified Athlete"In this program, each day targets a different area of the body to help sculpt and tone effectively. Amelia built an easy-to-use app with video demos to guide you through proper form, making it perfect whether you're working out remotely or need modifications. Highly reccomend"
Samantha Cohen
RESULTS DRIVEN
Verified Athlete"The changes in my body have been truly significant – I feel stronger, more energetic, and healthier overall. Even though we're working virtually, Amelia has been an amazing support system, guiding me every step of the way. Her personalized approach have made all the difference in my results"
Intentional and Effective
Verified Athlete"After trying countless apps, personal training, PDFs, and weight loss programs over the years—this one is by far the most intentional and effective. Amelia truly knows her stuff. I highly recommend her program to anyone looking for real results with a coach who cares and truly educates you!"
When you join a team you’re getting more than programming, you’re joining an online community.
A-List Fit Full Body-Split Program
A-List Fit Full Body-Split Program
A-List Fit Full Body-Split Program
