Excel Training

Excel Training is closing... 1/01/2021 Get your exercise equipment for your home gym!!! Excel Members have first dibs 9- 12:00 AM tomorrow. ... Everyone else from 1-4:00 Please message for availability. Dumbbells - 5 # - 85# sizes. $1.00- per pound Kettlebells 13 # - 26#. $1.25 per pound Adjustable bench - $75.00 each Bosu ball - $60.00 each Metal Dumbbell Rack - $75.00 Wooden dumbbell rack - $30.00 Battle ropes 50 x 1.5 - $50.00 each Olympic Bar - $75.00 10# rubber slam ball - $20.00 each 15# rubber slam ball - new - $30.00 20# rubb slam ball - $25.00 30# rubber slam ball - $30.00 Big exercise ball - $5.00 each 4 x 24 box - $20.00 20 x 24 box - $30.00 Wave master punching bag - $95.00 TRX - $50.00 sand bags - $25.00 Exercise bike - $50.00 4 hurdle - set of 9 - $20.00 8 hurdle - set of 6 - $20.00 12 hurdle - set of 4 - $15.00 Heavy duty push/ pull sled - $150.00 Squat Rack with pull up bar - $500.00 Weighed jump rope - $10.00 Jump rope - $5.00 Leg band - set of 3 - $15.00 Exercise tube bands with handle - $4.00 Metal shelf rack - $15.00 5’ x 10’ glass mirror - $250.00 Drinking fountain $250.00 3/8 x 49 x 45 (3) & 60 (6) feet rubber flooring $50.00 per roll $1.00 per square foot black with blue

Excel Training is closing its doors and all equipment will be sold tomorrow, 1-01-2021. 9-12:00 for current members. 1:00-3:00 everyone else. Dumbbells... Kettlebells Squat racks Olympic bars and weights Trap/ hex bar Battle ropes Bands Mats Foam Rollers Bosu Slam balls Boxes Etc... See more

Goodbye Excel This is a difficult post to write. As of today Excel Training will be closing its doors. This was an easy financial decision but difficult emotional choice. The weights and equipment are just things, but the members have become extended family. It has been a privilege to torture and torment you all. I could not have dreamed of a better or more fun group to work with. We have been trying to renegotiate the lease for some time and just before Christmas came to a ...termination agreement with the property owners. We attempted to move to a new location and as of this morning that to failed to come together. Please contact Kyle DeHas for any in home, program writing or online training. Good Bless and happy training! - Scott Kohler

Happy Thanksgiving!! We are very grateful and Thankful to those brave Pilgrims who did have conviction. They believed no one was between them and God, no monarch, no church. Their conviction of a personal relationship with God led them to flee harassment in England to go to Holland. Their conviction led them to flee harassment in Holland to try to come to Virginia only to be blown off course to land in Plymouth. Their conviction led them to persevere when half of their frie...nds and family died the first winter. Their conviction in following God’s love gained friendships with the natives who taught them how to live in the new land. Their conviction led them to prosper the following years and celebrate by giving thanks to God by sharing their gratitude to Him and their prosperity with the natives. Thank you God for the convictions to forgive ourselves for our shortcomings and to strive to be better and love better each day.

There’s nothing more flattering to a trainer the a thank you that doesn’t quite mean thank you

Happy Independence Day!

Attention: Men & Women of Lake St. Louis, O’Fallon and Wentzville We’re looking for 25 men and 25 women who want to finish 2020 with a fitness comeback. Why? ... Because our trainer led classes are customized to each person because all of our goals may have different paths to success. Why now? Because if you’ve read this far you either aren’t happy with your current program, location or fitness level. We’ve got you covered with a track record of success years in the making! You can do it, we believe in you and will give you every tool, tip and pathway to succeed. Because the sooner you start the sooner you will begin to shed body fat, gain muscle and feel on top of the world again. Because we have an unbelievably welcoming, fun and loyal family. Here’s how it works: Sign up for just $20.21 for the rest of the year. That’s right, ONLY $20.21 for the rest of the year!! No contracts and get in the last few LIFETIME UNLIMITED PERSONAL TRAINING DISCOUNTS when you continue your membership in January - because you will want to keep looking and feeling awesome!! Tell 2020 to shove it and finish the year stronger!! No Holiday excuses - we show you how to transform your body WHILE enjoying the season! Package Includes the following Unlimited Personal Training Classes Optional Body Measurement and Assessment Daily Morning and Afternoon Classes At Excel Training our members say they: Get a great workout Burn calories and and feel great! Build endurance, speed and power Build lean muscle, strength and balance Improve their energy, confidence and mental health (SO important!) Hurry there are limited spots per class due to COVID-19 restrictions! P.S. If you are wondering about what safety and sanitizing precautions we are taking, we pride ourselves on taking every possible health and sanitation precaution! Here is what we are doing to keep you safe: Disinfecting every surface between every class Clients sanitize before and after class Air sanitizer between every class Ready to take the next step to a new and improved you? Message for your spot before it’s gone!!!

MEMORIAL DAY BOOTCAMP! Monday 5/25 There will be a bootcamp workout at 9am! With everything going on we are limiting to 15 people! If we get more than that interested I will open an 8 am workout as well!... Please comment and let us know if your in forsure and if you are able to make either time. Thanks! See more

Happy Mother’s Day! Honor her for all that her hands have done, and let her works bring her praise.. - Solomon

Thursday workout! WARM UP 1 MIN PUSH UPS... SA BENT ROW SA CHEST PRESS SA BICEP CURL SA TRICEP EXT 10-15 EA X2 *COMPLETE ALL MOVEMENTS ON ONE ARM FIRST THEN SWITCH 5 MIN AMRAP 30 MNT CLIMBERS 20 ICE SKATERS 10 SQUAT JUMPS BENT ROW CHEST PRESS BICEP CURL TRICEP EXT 10-15 EA X2 5 MIN AMRAP 30 SEAL JACKS 20 SHOULDER TAP 10 PLANK KNEE TUCKS 1 MIN PUSH UPS

Wednesday workout! Warm up SMR: foam roller, lacrosse/tennis ball, frozen water bottle, roller stick, broom stick, rolling pin... 5-10 min 20 sec conditioning * mnt climbers * shouder taps * plank rows 30 sec core * knees to elbows * sprinters abs * flutter kicks 40 sec cardio * run * jump rope/ toe jumps * jumping jacks 50 sec strength * air squats * push ups * dead hang 60 sec isometric *plank *wall sit * rest 15 sec rest between X3 20 Russian twist 20 plank push pull 20 kb swings X3 20 seal jacks 20 up and overs 20 plank jacks X3 Childs pose Seal stretch Cat/cow Front/back cross Worlds greatest stretch Deep squat 30-60 sec each

Tuesday workout! Legs and back Warm up SMR: foam roller, lacrosse/tennis ball, frozen water bottle, roller stick, broom stick, rolling pin 5-10 min... Childs pose Seal stretch Front/back cross Worlds greatest stretch Deep squat 30-60 sec each Your age in squats 30 and under times by 4 40 and under times by 3 50 and under times by 2 60 and under add 20 Over 60 add 10 10 RDL rows 20 weighted step backs 30 sec prone rows X3 10 SL bridge pullovers 10 narrow DL 15 sumo DL 15 band rows 20 Alt reverse lunges 20 renegade/plank rows 20 MIN AMRAP 3-4 TIMES THROUGH 10 sec rows 20 sec row hold 30 sec prone cobra 40 sec weighted squat hold/wallsit 10 sec rest between X2 Subtract age from 100 # of squats

YOUTH AND TEAM TRAINING SAFELY GET YOUR YOUNG ATHLETES FIT AND READY FOR THEIR SPORTS TO START EXCEL TRAINING IS STARTING YOUTH STRENGTH AND CONDITIONING!!... Bring your team or teammates in for sports specific training!! Individuals welcome!! - Hockey - Soccer - Volleyball - Basketball - Football - Lacrosse HEALTH AND SAFETY PROTOCOLS: * 8 players per session * Equipment cleaned and sanitized before, during and after each session * 2-3 customized sessions per week * your friends , your players, your schedule * Sign up by Wednesday 5/05 for big savings!! * Tag a player to be entered into a drawing for a free session!

Warm up SMR: foam roller, lacrosse/tennis ball, frozen water bottle, roller stick, broom stick, rolling pin 5-10 min Childs pose... Seal stretch Front/back cross Worlds greatest stretch Deep squat Arm circles 30-60 sec each 10 min EMOM Odd:20 shoulder taps 20 toejumps Even: 10 push ups 10 squat jumps 20 Holding alt chest press 20 deadlifts 10 false db slams 10 leg wipers X3 5/10 knee tuck mnt climbers 10 negative push ups 15 goblet squats 20 hand touches 25 deadlift pulses 12-15 min AMRAP 3-4 times through 10 push up 20 push up pulses 30 sec push up hold 10 squats 20 squat pulses 30 sec squat hold X2

EXCEL TRAINING IS RE-OPENING Monday May 4th!! For the safety of all we are limiting the class sizes to 8.... All equipment is to be sanitized during and in between each class. Class times: Monday - Friday 5:00 AM - 5:45 AM 6:00 AM - 6:45 AM 7:00 AM - 7:45 AM 8:00 AM - 8:45 AM 9:00 AM - 9:45 AM 4:30 PM - 5:15 PM

Thursday workout! Warm up SMR: foam roller, lacrosse/tennis ball, frozen water bottle, roller stick, broom stick, rolling pin 5-10 min... Childs pose Seal stretch Front/back cross Worlds greatest stretch Deep squat Arm circles 30-60 sec each 10 min EMOM Odd:20 reverse lunges10 seal jacks Even: 20 ice skaters 10 sit ups SA neg row SA neg curl One arm first then switch 10 each 2 times through Bent row Hammer curl Swimmer rows 12-15 each 2 times through 12 min AMRAP 10 Bridge pullovers 20 weighted Russian twist 30 plank rows 40 high knees 50 flutter kicks 20 sec holding row 20 bent row 20 sec bicep hold 20 curls 20 sec v sit 20 toe touches 2-3 times through

Tuesday workout! Upperbody and conditioning Warm up SMR: foam roller, lacrosse/tennis ball, frozen water bottle, roller stick, broom stick, rolling pin 5-10 min... Childs pose Seal stretch Front/back cross Worlds greatest stretch Deep squat Arm circles 30-60 sec each EMOM 10 MIN Odd: 20 shoulder tap 20 toe jumps Even: 20 plank rows 20 high knees 12 MIN AMRAP 10 floor ext knees to elbows 20 Alt holding rows 30 sec curls 40 sec rowers 12 min AMRAP 10 negative curl press 20 renegade row tri ext 30 sec Y flies 40 sec lying tri ext 5-8ft 5-8 of each fwd&bkwd=1 Bear crawls Small squat hops Crab walk Lateral shuffle X2

Monday workout! Legs and chest Warm up SMR: foam roller, lacrosse/tennis ball, frozen water bottle, roller stick, broom stick, rolling pin 5-10 min... Childs pose Seal stretch Front/back cross Worlds greatest stretch Deep squat Arm circles 30-60 sec each 10 min EMOM (every minute on the minute) Odd min: 10-15 Squats 10-15 jumping jacks Even min: 10-15 push ups 10-15 plank jacks Complete both movements of that minute then rest until the next minute starts! 12 min AMRAP 10 Front back lunges ea 20 hand release push ups 30 mnt climbers 40 Deadlift pulses 12 min AMRAP 10 squats 5 sec hold at bottom 10 tricep push up 5 sec hold 20 SL bridge press(10 ea leg) 20 SL squat jumps (10 ea leg) 30 sec holds Squat hold Straight arm plank Single leg right hold Forearm plank Single leg left hold Push up hold No rest between x2