Spencer's Gym

Spencer Dunlap is a former NCAA Division I baseball player at the University of San Diego, Certified Personal Trainer (NASM), Surf Coach, and Ocean Lifeguard

WHAT I OFFER:

Virtual one-on-one personal training (through Zoom or FaceTime). All workouts are custom programmed based on the equipment you own or have access to.

Monthly workout programming with links to an extensive exercise video library. Programming is ideal for clients who have access to a gym but don't know what exercises to do or how to perform them with proper technique.

Schedule a free introductory call to discuss your fitness goals, programming options, and pricing: (303) 587-6494.

ABOUT THE WORKOUTS:

All workouts include functional movements that improve real-world strength, balance, and mobility using minimal equipment.

Each workout takes about 45 minutes to complete, including a warmup, lower body circuit, upper body circuit, and an uptempo finisher—usually abdominals.

CLIENT REVIEWS:

Since opening a home gym in 2023, I've worked with over 50 clients and taught hundreds of private and group fitness classes. Here's what my clients have to say about the workouts:

Read more reviews here: Google Business Profile

EQUIPMENT RECOMMENDATIONS:

Although I am happy to program bodyweight workouts, I highly recommend investing in a few basic pieces of fitness equipment or a gym membership. Here's what I have at my home gym:

Dumbbells (10-50 lbs), kettlebells (12, 16, 20 kg), glute loops, resistance bands, plyo box, battle ropes, pull up bar, slam ball, medicine ball, stability ball, yoga mat.

EXAMPLE WORKOUT:

WARMUP
Inchworm
Down/Updog
Hip Circles
Glute Loop Series

LOWER x 3
KB Sumo Deadlift x 10
Alternating DB Suitcase Drop Lunge x 10
Curtsy Box Step Down x 6/side

UPPER x 3
Offset Pushup x 4/side
DB Crush Grip Bent Over Row x 8
Banded Tricep Kickback x 8/side

FINISHER
40 Penguins
30 Hollow Taps
20 Russian Twists
10 Plank Burpees

Equipment needed:

Glute loop, kettlebell, dumbbells, plyo box (or bench), resistance band.