Spencer's Gym
Spencer Dunlap is a former NCAA Division I baseball player at the University of San Diego, Certified CrossFit Trainer, Surf Coach, and Ocean Lifeguard
JOIN ME:
Since opening my home gym in Costa Rica in 2023, I've worked with over 50 clients and taught hundreds of group fitness classes.
My goal for all clients is to build functional strength, improve mobility, avoid injury, and have plenty of fun in the process.
I am now offering remote personal training and custom workout programming for clients living outside of Costa Rica.
WHAT I OFFER:
Virtual one-on-one personal training sessions (through Zoom or FaceTime) and/or monthly workout programming.
Access to an extensive video library with detailed demonstrations of each exercise.
Accountability through weekly text communication, e.g., "How were the workouts this week? Did you manage to complete all assigned exercises?"
CUSTOM PROGRAMMING:
All workouts are custom programmed based on the equipment you own or have access to.
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 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.
For the lower body, we focus on squatting, hip hinging (deadlift, KB swing), and single leg balance.
For the upper body, we focus on pushing, pulling, and scapular stability.
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 is a list of equipment 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.
CLIENT REVIEWS:
EXAMPLE WORKOUT:
WARMUP
Inchworm
Down/Updog
Hip Circles
Glute Loop Series
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
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
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
40 Penguins
30 Hollow Taps
20 Russian Twists
10 Plank Burpees
Equipment needed:
Glute loop, kettlebell, dumbbells, plyo box (or bench), resistance band.