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Workout of the Month

This is a beginner level workout that is designed to burn fat and build lean muscle mass through a series of short, intense intervals.

Push Up Burpees - 3 sets of 20 reps

Start in plank position.  Do a push up and when at the top jump your legs forward so that they are to the side of your hands, from this position stand up.  Then back to plank position, and that's on rep.

Squat Jumps - 5 sets of 30 seconds

Start with your legs just a little bit past shoulder length.  Sit back as if you are sitting on a chair with a flat back.  Once your hip crease is below your knees jump up with your feet leaving the ground.

Skater Hops - 5 sets x 30 seconds

Jump off your right leg and land on your left leg, from there kick your leg behind the front. You can touch your toe on the floor or leave it off the ground, from there jump off your other leg and repeat.

MEET THE COACH

Let Shannon Sheriff inspire you

My name is Shannon Sheriff  and I'm a fitness coach living in Dallas, Texas. I created this website to keep myself and others motivated to stay in shape and help others do the same. Accountability is a great thing!  My dream is that you will join me on this journey and turn your health & your finances around.

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Nutrition Advice

Onions have the highest sugar content of any vegetable.  So maybe leave out that extra scoop of onions on taco night.  As an alternative to high sugar vegetables try something with less sugar like some broccoli.

Shannon Instagram Profile

Lifelong Coach & Mentor

Follow me back in time as I walk you through my before and after. How have I climbed the fitness ranks to become the coach I am today? Hopefully my story can inspire you to take control of your body and health as well.

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Fitness Programs

Most popular fitness programs out:

Monday

CHEST

Barbell bench press

TRICEPS

Incline Dumbbell Flyes

CALVES

Seated Calf Raise

Tuesday

BACK

One-arm Dumbbell Row

BICEPS

Standing & Incline Barbell Curl

ABS

Oblique Crunches

Wednesday

CARDIO

Running, Spinning

ACTIVE REST

Any outdoor activity

Thursday

SHOULDERS

Dumbbell Shoulder Press

TRAPS

High Cable Rear Delt Flyes

CALVES

Leg Press Calf Raise

Friday

REST

Preferably Active Rest

Saturday

SHOULDERS

Dumbbell Shoulder Press

TRAPS

High Cable Rear Delt Flyes