DB Circuit – 5 rounds – 60 seconds each 1a. Bent Over Row 1b. Floor Press 1c. Renegade Row (alternating) 1d. Split Jerk (alternating) Bodyweight Circuit – 5 rounds – 60 seconds each 2a. Plank Hold 2b. Cossack Squat (alternating) 2c. Hip Bridge Hold 2d. Chin-Ups Time Trial Row 2000 meters on the water rower […]
About Justin Ochoa
I’m very excited and proud to be a part of the 1 & Only Fitness team. This gym has an amazing staff and we’re all dedicated to helping you achieve your goals in and outside of the gym!
I currently hold 3 certifications from the National Academy of Sports Medicine (NASM), including: Certified Personal Trainer (CPT), Group Personal Training Specialist (GPTS) and Fitness Nutrition Specialist (FNS). I also hold a L1 TRX Suspension Training certification.
I graduated from Ball State University in 2012 with a Bachelor of Arts and worked as a media professional until I decided to follow my true passion into the world of fitness. I was born & raised in Indianapolis and look forward to growing with 1 & Only Fitness as we become the go-to source for all health related services in the Fishers, IN community and beyond.
Whether you want to lose weight, increase muscle mass, improve athletic performance, maintain a healthier lifestyle or even just move without aches and pains, I’m positive that I can help you achieve your goals and so much more! I look forward to meet YOU soon!
Entries by Justin Ochoa
“Don’t Let Yesterday Take Up Too Much Of Today.”
1. Trap Bar Deadlift – 10×10 2a. TRX Body Saw – 3×12 2b. Bird Dog – 3×12 3. Bench Press – 10×10 4a. Cable Face Pull – 3×12 4b. Prone YWT – 3×12
“The Pessimist Sees Difficulty In Every Opportunity. The Optimist Sees The Opportunity In Every Difficulty.”
“The Best Way Get Started Is To Quit Talking And Begin Doing.”
Back Squat – 5×5 Bench Press – 5×5 20 minute AMRAP circuit 20 TRX Inverted Rows 15 TRX Push-Ups 10 KB Swings 5 Burpees Run 2 miles for time
“Great minds discuss ideas; average minds discuss events; small minds discuss people.”
As Many Rounds As Possible (AMRAP) in 20 minutes: KB Swing – 20 reps KB Squat – 15 reps Pull-Ups – 10 reps Push-Ups – 5 reps Then: Squat – 3×12 Bench press – 4×10 Lunges – Accumulate 200 lunges as fast as possible
“Try not to become a person of success, but rather try to become a person of value.”
1. Hang Clean – 10×4 2. Chin Ups – 8×6 3. Push Press – 6×8 4. Squat – 4×10