With Personal Trainer Shaun Canoy

Shaun Canoy has worn many hats within the fitness world, his most recent as a personal trainer and professional posing coach. Before that, his time in the gym was dedicated to training for kickboxing fights. He continued down an undefeated path for three years before pursuing natural bodybuilding. There, he found success again becoming a top-ranked national pro. From there, many began looking to him for fitness advice; thus, leading him to personal training. He has one of the largest fitness bootcamps in Greensboro and offers individual and online personal training.


Begin with feet shoulder-width apart and dumbbells above your shoulders. While keeping your chest out and shoulders back, squat down with your knees above your toes. Push through your heels to return to standing position, pressing the dumbbells with arms full extended. Repeat.

Alternating Wave Battle Rope

Facing the anchor point with feet shoulder-width apart and knees slightly bent, grab the ends of the rope. Rapidly alternate raising one arm to shoulder level and upon lowering back down, raise the other.

Dumbbell Bench Press

Lying on a bench with a dumbbell in each hand, press up until your arms are straight and directly over your shoulders. Be careful not to lock your elbows. Then, lower the dumbbells until elbows are slightly below your shoulders. Repeat.