Build the right stimulus
Squat, hinge, push, pull, carry, core, locomotion, and conditioning appear through organized session formats for home, gym, or travel.
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NO WASTED MOTION
Full Body Assault
A focused full-body plan for people who want every session to count.
WHO IT’S FOR
For busy adults who want strength and conditioning in one efficient program.
WHAT’S INSIDE
- ✓Full-body training splits
- ✓Strength-conditioning circuits
- ✓Home and gym options
- ✓Weekly progression targets
THE ROUTE
From today
to forward.
- 01
Choose your training format
- 02
Build intensity strategically
- 03
Review and progress
WHY THIS PROGRAM EXISTS
Work the cause.
Not the noise.
Busy people often waste limited training time on complicated splits they cannot repeat. Missing one day can leave half the body untrained and momentum disappears.
Full Body Assault delivers efficient total-body strength and conditioning with clear progressions. Each session covers the highest-value patterns while remaining scalable.
Knowing what to do is not the same as doing it consistently. Coaching closes the gap between information and execution by making the plan specific, visible, and adjustable.
Support the adaptation
Simple DEFLAME meal structure, protein, hydration, and workout support help the client recover without adding a second full-time job.
Measure, learn, adjust
Loads, repetitions, rounds, pace, movement quality, session consistency, and recovery show when to progress or reduce the dose.
THE FULL ROADMAP
Four phases.
One connected outcome.
FOUNDATION
master the movement menu
PRESSURE
increase density without losing form
ASSAULT
build strength-conditioning capacity
RELOAD
test, recover, and start the next progression
WHAT TRAINING LOOKS LIKE
A clear week.
No random work.
Your coaching system can include
Assessment, customized exercise plan, video or in-person coaching, exercise modifications, nutrition education, workout and food logs, weekly review, progress tracking, and a next-phase recommendation.
- Movement preparation tied to your current priorities
- Primary strength or skill work with measurable progression
- Secondary work selected for balance, capacity, or physique goals
- Conditioning or walking at the dose your plan requires
- Recovery action and a short log entry for useful feedback
BUILT FOR REAL MIAMI LIFE
Concierge coaching
where life happens.
Full Body Assault can be delivered through concierge personal training, private or condo gyms, in-home sessions, corporate settings, and video coaching for travel. Service is available across Miami-Dade with options for Brickell, Downtown, Miami Beach, South Beach, Edgewater, Midtown, Wynwood, Coconut Grove, Coral Gables, Key Biscayne, Pinecrest, Aventura, and surrounding South Florida communities.
Availability, travel boundaries, session frequency, and exact pricing are confirmed during the assessment. Public entry options may start at $50 for 30 minutes and $80 for an hour, while advanced coaching levels and online programming are quoted according to scope.
THE COACHING STANDARD
More than a download.
A system that responds.
Full Body Assault is designed as a complete lead-to-results pathway. The assessment defines the starting point; the program supplies the structure; and regular reviews determine what should change. That matters because the same workout can be appropriate for one person, premature for another, and no longer challenging enough for someone else.
Your life belongs in the plan
Schedule, location, equipment, training history, injuries or medical clearance, food environment, travel, stress, sleep, and the people around you can all affect execution. Miami Body uses that context to choose a realistic weekly frequency and the smallest number of priorities capable of moving the result. A plan that only works during a perfect week is not a complete plan.
Technique and decisions matter
Coaching is not limited to counting repetitions. It includes exercise setup, tempo, range, effort, rest, modifications, recovery decisions, and the ability to recognize when the plan needs adjustment. Video sessions and progress reviews can keep the system connected during travel. When a concern belongs with a physician, physical therapist, dietitian, or another licensed professional, referral is part of responsible coaching.
Earn the next level
Progress may mean more load, better control, additional range, faster recovery, improved consistency, more useful conditioning, or better confidence—not simply making every workout harder. Each phase has an objective and a reason to advance. The goal is to leave you with results and a clearer understanding of how to continue, rather than dependence on random intensity.
QUESTIONS BEFORE YOU START
Clarity builds
commitment.
Is Full Body Assault customized?
Yes. The framework supplies structure, but exercise selection, workload, schedule, equipment options, and coaching priorities are adjusted after your assessment.
Can I do this at home or while traveling?
Most programs can be adapted for a home, condo gym, full gym, or travel schedule. Your available equipment and realistic weekly frequency are established before the plan begins.
How will progress be measured?
Loads, repetitions, rounds, pace, movement quality, session consistency, and recovery show when to progress or reduce the dose.
Do I need to be in shape before starting?
No. You need an honest starting point. The assessment determines the appropriate entry level, modifications, and first progression.
Is this medical treatment?
No. Miami Body provides fitness coaching and education. It does not diagnose, treat, or cure disease or injury. Medical clearance or coordination may be required when health history or symptoms make it appropriate.
Designed by Elmore McConnell, B.S. Exercise Science. More than 20 years of coaching experience and 23,000+ training hours inform the Miami Body and TNOS systems. Program recommendations still begin with the individual—not a résumé, trend, or generic template.
REAL MIAMI BODY RESULTS
Proof belongs
to the work.
Authentic client transformation images shown exactly as supplied. Individual outcomes vary based on starting point, consistency, nutrition, recovery, and program fit.
YOUR NEXT MOVE
Let’s see if Full Body Assault fits.
Complete the short assessment below. Elmore will review your goal and help identify the right starting point.