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LIFE TIME
Personal Training Match
Day One

Let's build their Day 1.

Tell us what they're training for — we'll build their first workout and match them with the right trainer on Life Time's staff.

Personal Info
What's their gender?

Helps us match them with the right trainer.

What's their age range?

Helps us match them with the right trainer.

What's their biggest training goal?

Pick the one that matters most right now.

Anything else they're working toward?

Optional — select as many as apply.

A sport or activity they want to improve at

Optional — select as many as apply.

Any areas of focus?

Optional — places they want to build strength or mobility, for any reason: injury history, susceptibility, or just a personal priority.

Any injuries or injury risks?

Optional — anything their trainer should know before session one.

e.g. lower back surgery in 2019, avoid deep knee flexion, mild shoulder impingement
Time & Day Preference

Optional — helps us match them with a trainer whose schedule actually fits theirs.

Tuesday
e.g. 6:30 AM
Build Their Day 1 Plan →

Matched against Life Time's certified training staff

Collected at sign-up
Male18–30Lose WeightImprove FlexibilityGolfLower BackTuesday · Morning
lifetime-brand-reference_1.mdMD

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Exercise bank33 blocks
Lose Weight · primary block
Warm-upDynamic Warm-Up Circuit1 rd × 5 min
Station AGoblet Squat3 × 12
Station APlank Hold3 × 30 sec
Station ABodyweight Squat Jump3 × 12
Station BKettlebell Swing3 × 15
Station BStep-Up3 × 10 / leg
Station BRussian Twist3 × 20
Station CReverse Lunge to Knee Drive3 × 10 / leg
Station CMountain Climbers3 × 30 sec
Station DMed Ball Slam3 × 12
Station DBicycle Crunch3 × 20 / side
FinisherCardio Interval Finisher4 rounds × 30 sec AMRAP
Golf · post-workout maintenance
Standing Trunk Rotation Stretch2 × 10 / side
Improve Flexibility · secondary
Couch Stretch2 × 45 sec / side
Lower Back · area of focus
Child's Pose Hold2 × 30 sec
Gain Muscle · primary block
Warm-upBarbell Warm-Up Ramp3 rd × 5 reps
Warm-upBarbell Back Squat4 × 8
Trainer roster8 on staff
Marcus Reyes
Functional Strength · Soccer Performance · Speed
Former Division I strength & conditioning coach with 9 years training soccer players and sprinters on functional movement, acceleration mechanics, and multi-sport athleticism.
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Match
Priya Anand
Weight Loss · Nutrition Coaching
Registered dietitian and NASM-certified coach focused on sustainable fat-loss programming that fits a real schedule.
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Match
Diego Fuentes
Muscle Gain · Strength Programming
Competitive powerlifter with 12 years coaching hypertrophy and strength programming for lifters at every level.
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Hannah Cho
Flexibility & Mobility · Injury Prevention · Golf Mobility
Yoga instructor and physical therapy aide specializing in mobility, joint health, and injury-prevention movement work — including the hip and thoracic mobility that keeps golfers swinging pain-free.
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Match
Jamal Whitfield
Speed & Acceleration · Soccer Performance
Former collegiate sprinter and track coach who trains acceleration, top-end speed, and the change-of-direction mechanics that carry directly over to field sports like soccer.
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Match
Sofia Marchetti
Distance Running · Cycling Endurance
USATF-certified endurance coach and marathoner who builds aerobic base and race-specific conditioning for distance runners and cyclists alike.
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Match
Owen Brackett
Golf Performance · Rotational Power
Golf performance specialist blending rotational power training with mobility work for a more repeatable swing.
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Match
Nia Okafor
Boxing Conditioning · Racquet Sports
Former Golden Gloves boxer coaching combat-conditioning, footwork-driven fat-loss training, and the lateral quickness that also carries over to racquet sports.
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Match
Inbox
FromLife Time Personal Training
SubjectYour Day 1 Training Plan Is Ready

Hi there —

From everything we covered at sign-up, we built your Day 1 to go straight after losing weight and improving flexibility with finisher work for golf.

If you'd like to be matched with a different trainer, just email me back and we'll find you a better fit!

Day 1 Workout

Warm-Up
Dynamic Warm-Up Circuit
1 rd × 5 min
Raises heart rate and preps joints before the work below.
Station A
Goblet Squat
3 × 12
Full-body strength base, controlled tempo.
Plank Hold
3 × 30 sec
Core stability paired right onto the squat.
Bodyweight Squat Jump
3 × 12
Explosive finish to close the station.
Station B
Kettlebell Swing
3 × 15
Hip-hinge power for calorie burn.
Step-Up
3 × 10 / leg
Single-leg strength and heart rate together.
Russian Twist
3 × 20
Rotational core work to close the station.
Station C
Reverse Lunge to Knee Drive
3 × 10 / leg
Single-leg strength with a conditioning kick.
Mountain Climbers
3 × 30 sec
Heart rate up right after the lunge.
Station D
Med Ball Slam
3 × 12
Full-body power, easy on the joints.
Bicycle Crunch
3 × 20 / side
Core burnout to close the station.

Stations with more than one move are mini-circuits — work through each move back-to-back, then rest.

Finisher
Cardio Interval Finisher
4 rounds × 30 sec AMRAP
30 sec max effort (bike, row, run, or bodyweight) / 30 sec easy — max effort every round.
Post-Workout Maintenance
  • Standing Trunk Rotation Stretch — 2 × 10 / side (Golf)
  • Couch Stretch — 2 × 45 sec / side (Improve Flexibility)
  • Child's Pose Hold — 2 × 30 sec (Lower Back)

Your Trainer Match

Priya Anand
Priya Anand
6 years at Life Time
Weight LossNutrition Coaching

Registered dietitian and NASM-certified coach focused on sustainable fat-loss programming that fits a real schedule.

Why we matched you

  • Priya Anand's specialty is weight loss, a direct match for your #1 goal: lose weight.
  • Priya Anand also falls within the age range you selected.
  • 6 years coaching, with a focus on weight loss and nutrition coaching.

Why This Plan

Your Focus

Sustainable fat loss comes from pairing strength work with conditioning, not cardio alone — the strength work protects the muscle you have while the conditioning creates the deficit. That's why the box opens with the Goblet Squat and closes with Cardio Interval Finisher: full-body strength up front, interval conditioning to close, not an all-out effort that leaves you needing a week to recover.

Your Sport

Since you also flagged Golf, today adds Standing Trunk Rotation Stretch as recovery support for that.

What You Flagged

You flagged lower back to focus on. That's why today includes Child's Pose Hold.

Book Your First Session Free →

Life Time · Personal Training

01 · Consultation intake02 · Knowledgebase match03 · Day 1 plan, deliveredIntake · Match · Upsell
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