GFWR Site Introduction

GFWR offers you guided time efficient full body training. These workouts can be done anywhere and require little to no equipment. This is done by engaging your core and cardio within every workout. By following this program you will: burn more calories, reduce body fat, and improve lean muscle growth. With our help you will achieve a new personal best, and perform daily activities with greater ease. We promise to keep everything that we do simple, safe, and fun. 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.

Step 2. Develop cardio and muscular endurance.

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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.

You will learn how to engage the core and build your cardiovascular engine.

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...

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. Enjoy and let's get fit.