Embedded Files
Start a new membership and get 50% off the first year
I'm a personal trainer with over 10 years of experience helping people transform their bodies and achieve a healthier lifestyle. I was born in Colombia and have lived in Panama for the past 15 years, where I have grown both personally and professionally. I’ve been an athlete since the age of 10, and I am currently training in boxing with the goal of reaching a professional level.
Along with my passion for sports, I studied Systems Engineering, which has allowed me to combine discipline, strategy, and technology in my work. In my free time, I enjoy playing video games, another space where I apply focus and consistency-qualities I also bring into my training.
My mission is to guide you toward your fitness goals in a safe, effective, and personalized way.
A. Basic Fitness Exercises
1. Bodyweight
1. Bodyweight
Squats: legs and glutes.
Push-ups: chest, shoulders, and triceps.
Plank: core strength and stability.
Lunges: balance and leg strength.
Glute bridges: glute and core activation.
2. Cardio and Endurance
2. Cardio and Endurance
Jumping jacks: raise heart rate and activate full body.
Burpees: full-body power and stamina.
Mountain climbers: cardio + core.
High knees (skipping): agility and speed.
3. Strength with Weights
3. Strength with Weights
Deadlifts: lower back, glutes, and legs.
Bench press: chest and triceps.
Overhead press: shoulders and stability.
Rows: back and biceps.
4. Flexibility and Mobility
4. Flexibility and Mobility
Dynamic and static stretching: prevents injuries and improves range of motion.
Basic yoga or pilates: body control and breathing.
B. Basic Boxing Exercises
1. Warm-up and Coordination
1. Warm-up and Coordination
Jump rope: improves cardio, coordination, and agility.
Footwork drills: lateral, forward-backward, and diagonal movements.
2. Punching Technique
2. Punching Technique
Shadowboxing: practice combinations in front of a mirror or in the air.
Heavy bag: builds punching power and endurance.
Speed bag: improves reflexes, hand-eye coordination, and rhythm.
Focus mitts: precision, speed, and technique with a trainer/partner.
3. Conditioning
3. Conditioning
Push-ups: strengthen arms, chest, and shoulders.
Sit-ups / crunches: strengthen the core.
Squats: strong and explosive legs.
Burpees: full-body endurance and explosiveness.
4. Defense and Reflexes
4. Defense and Reflexes
Slip rope drills: head movement and defensive skills.
Parry & block drills: practice blocking and deflecting punches.
5. Endurance and Advanced Conditioning
5. Endurance and Advanced Conditioning
HIIT circuits: 2–3 minute rounds mixing punches, jumps, and core.
Running or intervals: builds stamina for multiple rounds.
Discipline beats Talent
© Copyright. 2025. Developed with ♥️ by OTMA DIGITAL AGENCY INC. Vital Box Gym, Inc. All rights reserved.
Page updated
Report abuse