Program

Move your body right!

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Your program

The objective of this program is to teach our participations how to move in all three planes of motion (frontal, sagital, axial) of the human body.

12 classes per session

To maintain a consistent pace

4 weeks in total

Spread out over a month

3 classes per week

Fits right into your schedule

Online classes

Easy, affordable and convenient

Program details

What to expect move your body right

By performing basic exercises, utilizing their anterior and posterior chains in harmony. The participant can expect and improve not only in their strength, flexibility, endurance and stability, but also in their overall fitness and cardiovascular health. Also, expect as an added bonus, a decrease in body fat and overall weight.

Week 1

Downloading week

Week 2

GET MOVING!!

Week 3

START SWEATING

Week 4

THE FINAL STRECTH!!

Required equipment: towel | chair | elastic band

Session 1:

Test yourself: In this first session, we’ll establish your current fitness level by completing a series of tests. By testing your breathing capacity, cardiovascular endurance, upper and lower body strength and flexibility, we’ll be able to set your current level of physical fitness and use it as a starting point.

*Download and print the testing sheet to follow and mark down your results.

Session 2:

Download Push: In this session, we’ll learn how to do proper squats, lunges, shoulder press, push-ups and abdominal crunches. Learning to perform these basic exercises properly will allow us to perfect them and upgrade them in the upcoming weeks.

Session 3:

Download Pull: In this final session of the first week, we’ll learn how to perform butt lifts, superman lifts, bicep curls, oblique crunches and posterior delt pulses. Once these basic pulling movements are learned, we’ll be able to move on to more difficult and more advanced exercises in the upcoming weeks.

Required equipment: towel | chair | elastic band

Session 1:

Let’s get pushing: In this session we’ll perform a series of exercises inspired by the ones learned the previous week, plus we’ll add slightly more advanced movements such as;
squats with static hold, static hold lunges, decline pushups, shoulder press with bands, dips with hold at the bottom and leg raises.

Session 2:

Let’s get pulling: In this session we’ll perform a series of exercises inspired by the ones learned the previous week, plus we’ll add slightly more advanced movements, such as; one legged butt lifts on a chair, superman lat pulldown with towel, pull aparts with band, band curl with a midway hold, and side crunches.

Session 3:

Go hard/recover: In this session we’ll mix and match the previous exercises from this week, in a condensed circuit training, that is more difficult yet more fun. Followed by a longer stretching, relaxing and breathing period.

Required equipment: towel | chair | elastic band

Session 1:

Let’s keep pushing: In this session we’ll learn how to do high jumps, back lunges with front kick, step pushups, one and a half dips, leg dip with a raise kick , which are intermediate level pushing exercises and we’ll introduce our first active recovery cardio exercise.

Session 2:

Let’s keep pulling: In this session we’ll learn how to do towel slips, butterfly swims, banded reverse fly’s, banded curl with midway extension , bicycle abs, which are intermediate level pulling exercises and we’ll introduce our second active recovery cardio exercise.

Session 3:

Recover hard: In this session we’ll mix pushing, pulling and cardio from this week in order to perform a short intense circuit followed by an extended period of stretching, breathing and relaxation.

Required equipment: towel | chair | elastic band

Session 1:

One last push: In this final pushing session we’ll introduce the most advanced pushing exercises, such as skier squat jumps, jumping lunges, push up opposite limp lift, shoulder tap planks, banded kick backs and congratulations crunch, all while mastering the exercises from the previous week, and combining them with an advanced active recovery cardio exercise.

Session 2:

One last pull: In this final pushing session we’ll introduce the most advanced pulling exercises, such as kneeling hamstring slide, banded bent over rows , iron cross, 888 curls and lying windmill, all while mastering the exercises from the previous week, and combining them with an advanced active recovery cardio exercise.

Session 3:

Reap the rewards: In this final session, we’ll re-test ourselves and witness and enjoy all of the progress we’ve accomplished in PHASE 1 of the DNA FITNESS – IN YOUR HOUSE program.

CONGRATS!!! AND KEEP MAKING IT HAPPEN!

Register

Ready to make it happen?

Select one of our cycles and register now.

Only $49.99 per program*

*+ Taxes

Cycle 1

Starting Session November 25
End Session December 20

Cycle 2

Starting Session November 26
End Session December 21

Register Now

Discover to our
online classes

Book your online session with DNA and train with top-level coaches! With set dates and pro guidance, these sessions are designed to help you reach your fitness goals.

Move your Body Right!

Level

Perfect for beginners and intermediates looking to master the basics, or athletes easing back post-injury.

Coming soon

Build it up!

Level

This program uses structured intermediate-to-advanced exercises to create the perfect muscle-building stimulus.

Coming soon

Shred it!

Level

Reduce body fat and boost cardiovascular strength through advanced exercises and active recovery.

Coming soon

TEST YOUR GAINS!

Level

With high-level moves and challenging exercises, this program is designed to take you from intermediate to advanced.

Exercise
Highlights

These exercises collectively work the entire body, improving cardio endurance, core stability, and muscle strength. By focusing on each muscle group with controlled, efficient movements, you’ll see improvements in functional fitness, posture, and overall conditioning.

Pushups

Dips

Lunges

Shoulder Press

No machine
simple equipment

philosophy

With these simple essentials, you can get a solid workout

Laptop, phone, or tablet

Connect easily and follow along from wherever you are.

Elastic band

Perfect for adding intensity and targeting different muscles.

Towel

Stay comfortable and dry throughout your workout.

Chair

A practical support for various exercises and stability work.

Meet
your Trainers

Danny Ugaldez

Founder of DNA FITNESS Danny Ugaldez is a certified personal trainer since 2004. As of his first year, he stands out when he was paid a special tribute during the annual convention at Énergie Cardio 2005, for his work done with clients. A moving testimonial from one of his clients read in his honor, earned him the credibility and the immediate recognition of his peers.

Since then, his success continues to grow. Whether it be as a private trainer, consultant in physical activity (Énergie Cardio 2009) or coach on the road (California, Mexico, Vancouver..), Danny shares his passion for training with all that have had the privilege to work with him. Whether for weight loss, muscle gain, progress in a specific discipline, physical rehabilitation, his motto is the same: with Determination, good Nutrition and a winning Attitude, we can achieve all our objectives with the physical conditioning.

Melissa Donfrancesco

Melissa, a former gymnastics champion, joined DNA Fitness in 2010 and quickly became one of the most sought-after trainers, known for her expertise in fitness, yoga, and postpartum training. Her vibrant energy, passion, and innovative training style have helped countless clients achieve their goals. 

Melissa’s commitment to a healthy lifestyle and her drive to empower others make her a true role model for fitness and well-being. With a unique approach tailored to each client, she’s dedicated to creating effective, engaging programs that inspire and produce real results.

trainer
trainer

FAQ

What is DNA Fitness?

DNA Fitness offers online fitness programs and private classes, created by Danny Ugaldez, a certified trainer with over 20 years of experience. Suitable for all fitness levels, we help you reach your goals with varied and effective workouts, without complex equipment.

How do I sign up?

To sign up for DNA Fitness, just visit our website and register online. You can also use our contact form. Choose the type of service you want. You can also reach us by phone at (514) 886-7138 or by email at info@dnafit.ca.

What are the offered prices?

DNA Fitness online classes are $49.99 per program, which includes 12 one-hour sessions over four weeks. If you’re looking for a personalized program or specific options, contact us for a tailored quote. We’re here to help you reach your fitness goals!

What do I need to follow the live classes?

To join live classes, you'll need a computer, tablet, or phone and a stable internet connection. A clear workout space and basic equipment like a towel, chair, and resistance band.

I'm a beginner; can I follow DNA Fitness classes?

Yes, DNA Fitness classes are beginner-friendly. The programs are designed to suit different fitness levels, guiding you step by step so you can progress at your own pace.

How can I benefit from DNA Fitness programs?

To get the most out of DNA Fitness programs, sign up on our website, choose the program that fits your goals, and join the online sessions. You can access live classes or recordings to train whenever it suits your schedule.

Are there specific classes for certain fitness goals (weight loss, muscle building, etc.)?

Yes, DNA Fitness offers classes focused on specific goals like weight loss, muscle strengthening, endurance, and flexibility. Each program is tailored to meet participants' needs.

How do I access class recordings if I can't attend live sessions?

Class recordings are available through your account on our website. If you miss a live session, you can watch it later when it works for you.

Are online classes suitable for people with physical limitations or injuries?

DNA Fitness classes can be adjusted for people with physical limitations or injuries, but it's essential to consult a healthcare professional before starting. Exercise modifications can be offered to suit individual needs.

How do I cast my DNA Fitness online class to my TV?

You can cast your class to your TV using an HDMI cable connected to your computer or via wireless streaming options like Chromecast or AirPlay, depending on your TV setup.

I don't have a smartphone; how can I follow the class?

If you don't have a smartphone, you can still access the classes using a computer or tablet to log into the DNA Fitness platform and join the sessions

Didn’t find your answer ?Contact us

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