09/28/2026
A good training program is consistent, repeatable, and scalable.
Here we walk you through what to expect during a Semi-Private training session at EMBODI
01) Walkthrough
This is a 5 min instructional of what the focus of the day is. Here we set expectations, discuss form cues, and assign stations for the warm-up, which is up next.
This also gives you an opportunity to ask any questions!
02) Warm-Up
Depending on the day and the focus, you are going through exercises that are meant to prime the muscles that we will be targeting during “The Anchor”.
These are times warm ups. 30 seconds of consistent work with a short rest. The goal is get a sweat going and wake the body up!
03) The Anchor
This is where we will spend the most amount of time: 3 stations, 8 minutes in each station.
Barbells, Dumbbells, Bodyweight and Kettlebells are all used in this section.
Here we build our strength.
04) The Engine
This is all about your output. How much can you give?
Depending on the day, we will spend time on our conditioning machines or we will mix in bodyweight movements as well as light dumbbell movements.
Whatever you have left. You let it all out here.
05) Cool-Down
Everyone’s favorite :)
A light stretch to bring the heart rate down especially after coming off The Engine.
