Self Isolation Workouts Pt. 2

Day 4

Side Lunges 10 per leg
Split Squat Jumps 20 per leg
1 and Half Squats 10 reps
Butt Kicker 20 per leg
Side to Side Plank 10 per arm
Reverse Plank 30-second hold

3 rounds

Day 5

Today is Chair Day (make sure it is sturdy)

Up & Overs
Plank Up Downs
Single-Leg Squats
Elevated Pushups
Back Lunge to Step Up High Knees
10 reps for everything (I like to keep it simple)

This one will get your heart pumping so 3 rounds with plenty of rest in between rounds.

Also Read: Covid-19

Day 6 Workout

Backpack Swings 10
Reps Jump Squats 10
Reps Clean and Press 10
Reps per side Jump Squats 10
Reps Halos 10 Reps per direction
Jump Squats 10 Reps
Hurricanes 10 per direction
Jump Squats 10 reps

3 Rounds

Inner Evolution Fitness

5.0

Based on 46 reviews

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Janet Downs

20:07 24 Jan 23

Mark designs work out routines specific to my needs, that are challenging, but achievable. He coaches on breathing techniques, posture, strength... training, goal setting and even will assist with eating plans. He truly is a full service personal trainer, who I highly recommend.read more

Jacque Gisetti

02:20 24 Jan 23

I started going to Mark when my “plantar fasciitis” was acting up and I had neck pain from work. I no longer have foot pain and more days than not... my neck is feels fine. He really know his stuff.read more

Megan Vucasovich

20:38 23 Jan 23

I have the most random weekly plans when it comes to working out, eating and setting aside recovery days. Mark is always incredibly patient with my... lifestyle, my stubbornness and my frequent hissy fits when I get frustrated. Not only have I seen an improvement in my physical appearance but also in the quality of my sleep and he's been a constant cheerleader for my goals in the gym, even if it has nothing to do with PR's. I love that I can reach out with random questions or confusions and he always makes an effort to respond in a timely manner and sets aside time for me to talk through hurdles. I've been trying to get my colleagues to give him a call since they keep mentioning they need a coach too but for now Mark gets to deal with me and no buffer in the form of other clients who understand just how psycho I can be☺️read more

Shelby Potts

15:30 27 Nov 21

Mark helped me so much with my upper back/ neck pain! He helped me figure out how the pain started and gave me stretches to alleviate the pain and... prevent it.read more

Audrey Moreno

22:54 20 Oct 21

Mark is an exceptional trainer that listens to what my needs are. He is highly individualized and responsive. Since moving into his new space I feel... reenergized and excited to come to work with him. Each session he plans out thoughtfully and intentionally. He really is amazing!! 10/10read more

Tessa Mauer

17:42 20 Aug 21

Would highly recommend! I'm working with Mark to resolve some knee pain and while it has been tricky to figure out the cause, I feel very confident... placing my trust in him. He always listens to my feedback, is closely observing my movement for very nuanced changes, and above all is willing to adjust our approach if something isn't working. If an exercise or stretch isn't doing what it is intended to do, we'll try a variation, add an implement, try a different exercise altogether, etc. until we find something that feels right.He's also just a generally pleasant human to be around and the gym is always a welcoming and friendly space!read more

Marjorie Kraus

14:06 15 Jul 21

Most personal trainers use a one size fits all model - 30 minutes of upper body and 30 minutes lower body weight training. But Mark Foley of Inner... Evolution Fitness starts with a thorough assessment and incorporates core training as the basis of fitness. Specific muscle training is incorporated once core strength is addressed. Want to walk tall, improve strength and balance, and feel safe and confident, call Mark!read more

Souvik Das

01:46 15 Jul 21

Mark has been phenomenal in helping me getting back to shape. Would recommend Mark to anyone looking for a sustainable way to getting back to a... healthy lifestyle. Can’t thank him enough.read more

Lisa Stoughton

19:16 05 Mar 21

This review is long overdue since I have been working with Mark for over 6 months. First, he meets you right where you are physically and without... any judgment. He provides great tailored workouts, loads and loads of information to help you with whatever goal you set for yourself and constant encouragement. I often show up tired and not wanting to exercise but I ALWAYS leave like I accomplished something great. I could go on and on about how he has helped with my shoulder or my strength but the real testimony is that because he shows up for me, I show up for myself. Highly recommend!read more

Walker Stevens

22:39 13 Nov 20

Mark is a top-notch trainer and I would highly recommend him. I came to Mark with severe sciatic nerve and hamstring pain while running and he has... been helping me strengthen the muscles needed to correct what was causing my pain. Mark has helped me achieve such great results, I went from having to stop and stretch 3-4 times on a three mile run to being able to run without stopping for the first time in my life. Mark is also a super nice, knowledgable, and genuine guy. He goes out of his way to help you even when you're out of the studio. I would absolutely recommend Mark to anyone looking for a trainer who cares about your progress and goes above and beyond to help you achieve your goals!read more

Sunnee Hoppe

17:46 07 Nov 20

As a fellow personal trainer, I know the difference between a “good” trainer and a phenomenal trainer - and Mark is undoubtedly a PHENOMENAL... trainer.Any “good” trainer can make you sweat & make you sore (it’s not that hard)Mark is a phenomenal trainer that knows exactly what to do to help you achieve your goals - his programming is not only effective, but it’s safe (goodbye pain and injury!). Mark places a high emphasis working hard AND moving well - he will get you moving better than you ever thought possible, and feeling strong and confident. In one session with him, he was able to find some instabilities that even I wasn’t aware of!It takes a lot for me to recommend a fellow PT, and I hands down recommend Mark - for all the reasons above and the fact that he truly, deeply cares about his clients, and gets them the results they desire in no time!read more

Andrew Friedberg

00:31 05 Nov 20

Mark is one of the best trainers in Denver. Came from out of state and needed a trainer and he was super helpful in screening me and coming up with a... plan that fit my needs. He works with me on both nutrition and fitness and I have already seen results in just a few months. Highly recommend him!read more

Erynn Andrews

01:03 11 Jun 20

I am so grateful that I started working with Mark, even during Covid Era. He is intelligent, kind, compassionate, and capable. You will get... results. The gym we work out at has their trainers wear masks and disinfect equipment as it is used. I have no hesitation going to the gym. In a few short weeks, I am seeing results. After an extremely depressing quarantine, I am so glad to be working with Mark. I am worth it. You are too.read more

Chris Jolly

02:25 26 Mar 20

My fiance and I have been going to Mark for about 2 months now. It has been an outstanding experience and I would recommend him to anyone. Not only... does he focus on your needs, he has an incredible ability to see the bigger picture and will work on actually making you stronger, not just appearing so. His virtual workouts are also fantastic, and had me sweating just as much as I was in the gym sessions.read more

Jason Sloan

23:45 27 Jan 20

I have been working with Mark for a few months and he has made a huge difference for me. I have been dealing with Nerve Damage and Sciatica and he... structures his workouts for my issues and they change from day to day so he has to be adaptive. He has helped me with my flexibility and my strength. I have recommended him to multiple people even my mom.read more

Annette Sloan

20:31 27 Jan 20

I was very skeptical that a personal trainer would be able to help me with my knee problems. After meeting with Mark, and going over my issues, he... assured me that he could help me. I am very happy with the results I have achieved so far, Mark is always looking for other ways to tweak my workout to improve my strength and other issues that come up. He helps you reach your goals, listening to you, and adjusting when needed. I highly recommend Mark.read more

Jessica Paggen

03:37 02 Nov 19

Mark takes the time to learn your body’s strengths and weaknesses. He takes a therapeutic approach to fitness. I definitely recommend him!

sachin reddy

16:40 27 Aug 19

It's been great working with Mark.He doesn't rush you into "works for all" type of workouts, insteadhe tailors them exactly to your needs and... limitations.Mark is really good at taking feedback and adjusting things accordingly.He makes sure to identify any mobility issues and sets aside a section in the daily workouts to correct them.Thanks to Mark, I have noticeable improvements in mobility and strength,I highly recommend him!read more

Alexandra Wyman

21:44 03 Mar 19

Mark is an awesome trainer! He takes the time to get to know individual goals and is able to create workouts that target specific areas but also work... in a general way with group workouts. He actually cares about his clients and wants to know his clients. His workouts are awesome! They push me the perfect amount and push me to keep going. He also promotes healthy living inside and out and if there is something he does not know, he offers resources. Totally worth it!read more

Lindsey Steigerwald

20:50 02 Mar 19

I have been working with Mark for the last several months and continue to be impressed each session. He creates workouts tailored to my goals while... also being cognizant of my limitations. He is also very knowledgeable about nutrition and aspects beyond the gym. I highly recommend him!read more

Hunter Townsend

00:06 20 Feb 19

I had such an in depth workout session with Mark. We initially worked through a warm up that honestly got my heart rate up enough to make the full... workout just the right combination of cardio and strength training. Mark identified a shoulder problem I had been dealing with but had set aside and walked through a handful of movements and exercises that created a noticeable difference in my mobility making for a better overall workout. The variation of exercises Mark had ready was noticeably complex yet well organized. I definitely felt post workout to be in a balance between fatigued and energized. Highly recommend reaching out and hearing how Mark can be a guide towards a healthier you!read more

Heather Holmes-Lonergan

16:43 19 Feb 19

I have always struggled with poor posture and neck and shoulder discomfort. As I neared my 50's, my neck and shoulder pain began to interfere with... sleeping and normal daytime activity. After talking with Mark and hearing about his program of corrective exercise, I decided to give it a try. The results have been remarkable! Mark has helped me gain more mobility in my shoulders and upper back than at any point in my life. He has shown me that I am only limited by my assumptions, and that alone is invaluable. Our workouts are educational, fun, and he makes working hard feel easy. He has helped me with my nutritional goals as well, and his knowledge and expertise help me feel supported in my journey towards better health. Schedule a consultation with Mark today--you'll be glad you did!read more

Amanda Farrell

20:07 10 Feb 19

As a Massage Therapist I am always looking for ways to help my clients long term, and Mark has been an amazing asset. His knowledge, compassion and... dedication allows people to be heard and met at their level of physical fitness without judgement. I have watched clients struggle for years with weight, pain and movement issues; who after a few short sessions with Mark have seen remarkable change and renewed hope. I encourage anyone wanting to make a change in their life to talk with Mark, you'll be glad you did.read more

Kara Yakubik

01:34 16 Jan 19

This review is long overdue! Mark is amazing - he is highly motivating, funny, and a badass. Every workout is intense but every workout is also... different so I never get bored. I met Mark through some mutual friends at a time when I needed a serious butt kicking. With a wedding coming up and dealing with the stress of a new job, I needed to be held accountable. He personalized not only a workout regime but established a sound nutritional program that helped me reach my goals. He is very knowledgeable about the latest research regarding nutrition, wellness, and injury prevention. I appreciate that being a physical therapist! Safety is first with him and he knows how to push each person individually in our group workouts. I always leave feeling like I got my money’s worth! So if you’re looking for a personal trainer that actual cares about health/wellness/fitness and his clients, look no further. I am very lucky to have found someone like Mark who encourages my journey to health & happiness.read more

Stuart Kershner

04:29 12 Dec 18

As a physical therapist myself, I have no hesitation in giving Inner Evolution 5 stars! Mark at Inner Evolution Fitness is a Pro from start to... finish! He's incredibly knowledgeable, a great personality to get along with, and knows how to design a workout to get you the results you are looking for.read more

Tyana Gonzales

02:06 18 Jun 18

I’ve had the opportunity to train with Mark for a few years now and his dedication and drive is what keeps me coming back! I began training with him... after my second year in college after gaining nearly fifty pounds. I was at a place where I was embarrassed of the way I looked and how I struggled to work out without having to take a break every five minutes. Mark was very patient and knowledgeable and helped me get back to a point where I was confident in my own skin. Every time I work with him, he has new workout routines that push me to a safe limit. I like how thorough he is and how he explains and demonstrates the excercise each time. He even goes the extra mile to explain how it will improve my health, strength or stability.. Mark never fails to make the workout enjoyable and it flies by! I would recommend Mark to anyone and everyone looking for a positive change in their life. Again his dedication, drive, and compassion is unlike anything you can find elsewhere!read more

Heather Veitch

17:23 05 Jun 18

I’ve been training with Mark Foley for 6 months now. He continues to motivate me and knows when to up the weight or intensity as I become stronger.... We never do the exact same workout, which is exciting, as I never know what he will have up his sleeve each session. I am very uncoordinated and Mark couldn’t be any more patient in showing me proper technique and form. If at any point something doesn't feel right I am encouraged to speak up as Mark will modify a move for my ability and body. This is not a one size fits all training session. If you are looking for motivation, increased strength/weight loss, and a customized workout, Mark is your trainer. I would recommend him to friends and family. Thanks for everything, Mark!read more

Melissa Colson

17:37 02 Jun 18

Mark is a phenomenal personal trainer. I've attended personal and group sessions of his and it's always something new and exciting to challenge me.... He's passionate about helping you reach your desired fitness level and getting you to reach your short and long term goals. I appreciate him pushing me to reach for things I wouldn't have reached for on my own and helping build that confidence - it's just as much building mental strength as it is physical. You won't find a better trainer in Denver!read more

Rachel Post

16:57 02 Jun 18

I've been working with Mark for about four years, and he never ceases to amaze me with his knowledge. Whenever we meet one on one he's thinking about... new ways in which I can address my chronic knee and back pain, and he helps me move closer to meeting my short-term and long-term training goals. In group classes he keeps it interesting and challenging; no two classes are ever the same. He's also an amazing resource for all things nutrition; he loves learning and is always educating himself in the fields of exercise and nutrition. I consider him a friend and someone who's on my wellness "team."read more

Bobbie Lynch

17:15 01 Jun 18

Mark is so personable, and really listens when I tell him what my goals are. His programs are fun and made specifically to meet my fitness goals.... Just when I think I can't go anymore, he motivates me to push through and I leave feeling satisfied and one step closer to where I want to be. I would suggest Mark to anyone. He is absolutely great at what he does.read more

generalbeneral2

01:11 23 Feb 18

Mark is more than just a personal trainer - he is passionate about the full spectrum of physical and mental wellness and cares deeply about his... clients. You will not only get a fun and challenging workout but a resource to help you with all areas of self improvement.Mark will cater your workouts to meet your individualized goals. He always seems to know your personal limits and just how to push them.I was skeptical about the idea of working with a personal trainer but after working out with Mark for over a year I can't recommend him enough.read more

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Self Isolation Workouts Pt. 2

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