GFWR Site Introduction
Coach Ray’s Approach

Coach Ray’s Approach

Ray Dente’s Program Design

Ray Dente’s Program Design

Core & Cardiovascular (within the triangle)

Core & Cardiovascular (within the triangle)

Fitness Program Design Pt 3: Meal Planning

Fitness Program Design Pt 3: Meal Planning

GFWR offers you guided TIME EFFICIENT full body TRAINING. These workouts can be done anywhere and require little to no equipment. By engaging your core and cardio within every workout you will: burn more calories, reduce body fat, and improve lean muscle growth. With our help you will achieve new personal bests, and perform daily activities with greater ease. We promise to keep everything that we do simple, safe, and fun. So Welcome to GFWR, let’s get fit.

STEP 1. Learn and develop a solid foundation

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Learn How To Do A Proper Push-up

Learn How To Do A Proper Push-up

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In this video I demonstrate how to do a proper push-up for both men & woman, and explain the importance of mastering the movement, as well as it’s roll within fitness training and the many fun and challenging prog...

Core and abdominal training exercises

Core and abdominal training exercises

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There are three key core and abdominal training exercises within my site for both men and women which will help you develop a strong and shapely core. They are the rotation, the plank and the two legged up. Each is de...

How to do a squat thrust correctly

How to do a squat thrust correctly

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In this video I explain and demonstrate proper technique of the squat thrust, how to work up to multiple repetitions, and the fun progressions which follow once you develop the upper body strength, and cardiovascular ...

Lower Body Training Exercises

Lower Body Training Exercises

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Lower Body Training Exercises You Can Easily Do From Home Leaning how to train the lower body first requires one to understand how the human body moves or functions within our everyday lives. Functional training or m...

Success in health and fitness starts with a good foundation.

Before we can get started, we need to learn/review proper technique. I will introduce you to the FOUR BASIC MOVEMENTS of my training and fitness program. They are: PUSH-UPS, CORE MOVEMENTS, SQUAT THRUSTS and LOWER BODY MOVEMENTS. All four of these movements focus on FUNCTIONAL FITNESS, for a full explanation of “Function Fitness” click here. In short it’s training our body the way it was designed to move. All training videos maximize functional movement to get you fast and better results. Let’s get started.

Step 2. Develop cardio and muscular endurance.

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Beginner Lower Body Training 6 Point Star

Beginner Lower Body Training 6 Point Star

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Lower Body Training 6 Point Star, For Beginners In this training routine we take all three elements learned within the lower body introductory section (the anterior reach, the squat and reverse lunge) and put them ...

Beginner Medicine Ball Workout

Beginner Medicine Ball Workout

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Men's & Women's Beginner Medicine Ball Workout How do you warm up into a workout with a small medicine ball? Better yet, and if you are a beginner in fitness, what simple workout routine can you do to engage the ...

Men’s Beginner Push Up Routine

Men’s Beginner Push Up Routine

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Now that you have learned how to do a proper push up within the introductory section of the site, and you can maintain solid technique throughout the movement, its time to add a challenge and have some fun. Within thi...

Women’s Beginner Push Up Routine

Women’s Beginner Push Up Routine

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Now that you have spent time doing knee push ups and are ready to try some regular push ups, the same rules apply. We start off with 21's until you are ready to move on to the next challenge. If you are already strong...

Women’s Beginner Core Circuit

Women’s Beginner Core Circuit

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Within the introductory section of the site, we showed you three different core movements which are the rotation, the plank and the two legged up. Within this video we put them all together, and developed a fun and cl...

Mens beginner core workout

Mens beginner core workout

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Develop core stamina and strength: Now that you've watched and spent some time working on the three staple core movements within STEP 1, the introductory section of the site, we now put all three movements together w...

Women’s Total Body Workout

Women’s Total Body Workout

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Fitness Exercise For Women's Total Body Workout Within STEP 1, the introductory training section of the sit, I demonstrated how to perform proper pushups, core and lower body movements. I also made recommendations as...

Men’s Total Body Circuit

Men’s Total Body Circuit

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MEN'S TOTAL BODY CIRCUIT A total body fitness exercise is a great way to stay fit, healthy, and pumped full of natural energy. Rather than focus on the same muscle group every time you hit the gym, it's important t...

This is where the Fun begins.

We learn how to engage the core and build your cardiovascular engine. There are push-up routines, lower body routines, core circuits and Total Body training routines for both Men and Women, which combine all four basic movements together from step 1. This is where you will build the confidence and motivation needed to get ready for step 3, GET FIT. After completing step 2 you will start to feel better, stronger, and your daily tasks will become easier to do.

Step 3. Get fit by challenging your core and cardio engine.

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Woman’s Core Training: Level 1

Woman’s Core Training: Level 1

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In this video Ray demonstrates a safe and effective introductory level woman's core routine for those looking to develop a satisfactory base before moving onto tougher routines. This routine also challenges your upper...

Men’s Core Training: Level 1

Men’s Core Training: Level 1

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A strong core is essential in correctly performing strength training exercises, to lift a maximum amount of weight and to minimize your risk of injuries. There are several different techniques you can use to vary your...

Women’s Body Weight Training: Levels 1 & 2

Women’s Body Weight Training: Levels 1 & 2

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Get Fit With Ray's women's body weight training is a 5 or 10 minute full body time efficient training routine using only ones body weight, which is both challenging and effective. This module includes four exercises g...

Quick Hit Body Weight Workout Level 1

Quick Hit Body Weight Workout Level 1

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In this video Ray demonstrates a quick hit time efficient "body weight" training routine using only his body weight within this training module. These modules typically include four exercises grouped together in a cir...

Quick Hit Equipment – Stability Ball Workout: Level 1

Quick Hit Equipment – Stability Ball Workout: Level 1

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"Quick Hit Five Minute Equipment Training Workouts" are definitely a great way to get a total body workout while using only one piece of equipment. What's also unique about stability ball workouts is that you can do a...

Push Up Challenge: Level 1 (Xtreme)

Push Up Challenge: Level 1 (Xtreme)

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In this free fitness video Ray offers a very creative yet challenging way to engage ones upper body, mental capacity and cardiovascular engine while performing just 10 pushups per minute. Given the five styles of push...

Tabata Training: Body Squat & Shoulder Press

Tabata Training: Body Squat & Shoulder Press

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Band Training: Level 1

Band Training: Level 1

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In this video NYC personal trainer Ray Dente demonstrates the four pillars of movement, which consists of an upper body push, a pull, a standing core rotation and a lower body single leg anterior reach. All common...

220 rep invert: Pushup & Core Rotation

220 rep invert: Pushup & Core Rotation

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I created "220 repetition inverts" on my site for those who are in decent shape yet are always looking for a new challenge. These 5-10 minute training routines are not for the beginner, but something definitely to asp...

Women’s Strength Training Circuits : Upper Body Dumbbell Circuit on a Stability Ball.

Women’s Strength Training Circuits : Upper Body Dumbbell Circuit on a Stability Ball.

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This video demonstrates a simple yet challenging upper body circuit using only a stability ball and pair of dumbbells. Incorporating five (5) exercises while utilizing the stability ball is designed to tone, firm, and...

Mastering your body weight and the start of our fitness progressions

You've made it through steps one and two, congrats you're making some serious progress! You are now ready for your next challenge. It’s time to increase the intensity and really start working your CORE AND CARDIO ENGINE. This is your first look at what I offer you when you purchase any of my premium videos. Here are all the Level One training routine for each of our seven styles of TIME EFFICIENT TRAINING ROUTINES FOR BOTH MEN AND WOMEN. Enjoy and let's get fit.

Congratulations on completing steps 1- 3.

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Congratulations

Congratulations

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