Begin Coaching Like IFBB Execs With The A&W App

Alex Ross and Whitney Jones, aka A&W, are the very best buddies you by no means knew you had — they even say so on their website. And with buddies like these two IFBB Professional athletes, who else would a health newbie flip to for coaching instruction and motivation?

The Arizona-based bodybuilding BFFs wish to assist ease the uneasiness some could really feel when getting into a crowded health middle. Although it might be exhausting to check, particularly if you take a look at each Jones, the two-time Ms. Health Olympia winner, and Ross a high Olympia Bikini contender and winner of the 2020 Chicago Professional Bikini — they too had their very own bouts of “gymtimidation” — the concern of exercising in a gymnasium — after they started their health journey bumbling and stumbling their method via a testosterone-infused native gymnasium.

These early awkward gymnasium moments — which over time advanced right into a profitable careers as each health athletes and trainers — helped encourage them to create their A&W Fitness app, through which they hope encourage others to succeed in their health targets in a no-judgment setting that makes them snug. Lately, after they aren’t within the gymnasium making ready for October’s Olympia Weekend, or busy participating with social media followers with thought-provoking challenges and activities, Ross and Jones are creating easy-to-follow however difficult exercises that may be carried out at fully-equipped gyms or at your home gyms with minimal equipment.

“Wanting again, we each want we had been in a position to confidently go right into a gymnasium and execute a coaching program as a substitute of pretending like we knew what we had been doing,” Ross remembers. “We keep in mind what it was wish to be a newbie and never know a factor about correct kind, reps and units, restoration. It may be each overwhelming and discouraging. It’s a giant a part of why we had been impressed to create this app.”

Jones, who received Ms. Health Olympia titles in 2018 and 2019, remembers the times through which each crowded gymnasium with cable machine and squat rack regarded so tough to navigate, not to mention the added burden of placing collectively a logical coaching program. She stored it easy to keep away from embarrassment.  “It was principally guys on the gymnasium ground which made me much more intimidated as a result of I didn’t wanna appear like a idiot,” she says. “So I might simply persist with cardio.”

Gymtimidation exists, with one ballot in 2019 suggesting that as a lot as 50% of gymgoers endure from some type of uneasiness about figuring out in a gymnasium surrounded by others. Causes fluctuate from lack of know-how, not sure of how one can use gear or the flexibility to plan and execute their own workout.

The exercises, which the 2 have utilized in their very own coaching applications at numerous levels, fluctuate in depth and complexity, however they are often carried out by both the most recent of health lovers or seasoned gymnasium rats. A few of A&W’s six-week applications embrace at-home firming exercises, and total-body workouts that may be carried out the gymnasium. And naturally, what app could be full with out an Olympia-quality glute exercise, just like the one the pair shared under.

“Our mission is to ensure our subscribers can go into the gymnasium or home gym with a plan, can correctly and confidently execute it, begin feeling and looking out their greatest, and join with us together with different customers to rejoice their successes, irrespective of how massive or small,” Ross says.

Making folks extra comfortable with their coaching. the pair have added a month-to-month Connection convention, through which Jones and Ross will conduct Q&As, share coaching tales, provide recommendation and challenges. And most necessary, construct neighborhood amongst its group of newly fashioned greatest buddies.

“We noticed this app as an enormous blessing and alternative to attach and assist a a lot bigger group exterior our on-line consumer base,”  Ross says. It offers Whitney and myself a method to assist others attain their health and fitness goals, develop our health neighborhood, and in the end construct an enormous circle the place customers really feel supported by us and by different subscribers. We would like our subscribers to remain motivated, create friendships, and have exterior assist — issues we didn’t essentially have after we began our health journey.”

A&W Glute Drive Exercise

The Exercise
Train Units Reps
Banded Monster Stroll 3 12
Banded Standing Aspect Lateral Stroll 3 12 every route*
Banded Smith Squat 4 15,12,10,10 **
Barbell Deadlift 4 15,12,10,10 **
Banded Hip Thrust 4 15,12,10,10 **
Cable Bench Kickback 3 12 every leg
* Hold stress in band all through train
** Enhance weight every set

A&W Health is at present providing 25% off all subscription prices! The traditional yearly fee of $119.99 will be had proper now for $89.99. For extra info, go to or



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