Special Forces

• Group stair climbing builds strength, endurance, and teamwork, delivering a heart-pumping, full-body workout that challenges every muscle and boosts camaraderie.

• Group beach circuit training boosts fitness, fosters camaraderie, and maximizes results through high-energy, varied workouts that keep you motivated and accountable.

LEVEL: Intermediate to Expert

YOUR WORKOUT: Circuit training is a workout style where we move through a series of exercises—usually 6 to 10—in a specific order, hitting different muscle groups with minimal rest between them, like a loop or “circuit.” Think of it as a high-energy relay: we might do push-ups, squats, burpees, and lunges, spending 30-60 seconds on each, then resting briefly (30-90 seconds) before restarting the loop, often for 2-3 rounds. This makes it efficient for burning calories and building endurance in one go—about 200-300 calories in 30 minutes, depending on your intensity.

We do "bodyweight" training for our circuits. We string together exercises that target different muscle groups using your own body as resistance, like push-ups (chest, shoulders), squats (legs), planks (core), burpees (full body), and mountain climbers (cardio). Our typical circuit might be 5-8 moves, each for 30-60 seconds, with 15-30 seconds rest between, repeated for 2-3 rounds.

• A positive & friendly attitude.

• Your best effort and ability.

• No solititation of unauthorized services or products.

Community Chat 🗣️:

Our WhatsApp Group

Fitness Tracking Device ⌚️:

We always suggest you get a wearable like an Apple Watch or FitBit to monitor your heart rate.

Good To Have:

• Grab yourself a half-gallon water bottle with a chug cap.

• You'll want to have a good sweat towel.

• A 1/2-inch thick Yoga mat is nice to have. (optional)

ASSUMPTION OF RISK, WAIVER AND RELEASE OF LIABILITY, AND INDEMNITY AGREEMENT

DECLARATIONS: This Agreement is automatically entered into all participants who sign up and engage with Shannon Rawls (“Trainer”) and the participant (“Client”). The provision of personal training services by Trainer to Client, and Client’s use of any premises, facilities or equipment are contingent upon this Agreement.

ASSUMPTION OF RISK: You agree that if you engage in any physical exercise or activity, including personal training, or enter our premises or use any facility or equipment on our premises for any purpose, you do so at your own risk and assume the risk of any and all injury and/or damage you may suffer, whether while engaging in physical exercise or not. This includes injury or damage sustained while and/or resulting from using any premises or facility, or using any equipment, whether provided to you by Trainer or otherwise, including injuries or damages arising out of the negligence of Trainer, whether active or passive, or any of Trainer’s affiliates, employees, agents, representatives, successors, and assigns.

Your assumption of risk includes, but is not limited to, your use of any exercise equipment (mechanical or otherwise), sports fields, courts, or other areas, locker rooms, sidewalks, parking lots, stairs, pools, whirlpools, saunas, steam rooms, lobby or other general areas of any facilities, or any equipment.

You assume the risk of your participation in any activity, class, program, instruction, or event, including but not limited to weightlifting, walking, jogging, running, aerobic activities, aquatic activities, tennis, basketball, volleyball, racquetball, or any other sporting or recreational endeavor.

You agree that you are voluntarily participating in the aforementioned activities and assume all risk of injury, illness, damage, or loss to you or your property that might result, including, without limitation, any loss or theft of any personal property, whether arising out of the negligence of Trainer or otherwise.

RELEASE: You agree on behalf of yourself (and all your personal representatives, heirs, executors, administrators, agents, and assigns) to release and discharge Trainer (and Trainer’s affiliates, related entities, employees, agents, representatives, successors, and assigns) from any and all claims or causes of action (known or unknown) arising out of the negligence of Trainer, whether active or passive, or any of Trainer’s affiliates, employees, agents, representatives, successors, and assigns.

This waiver and release of liability includes, without limitation, injuries which may occur as a result of (a) your use of any exercise equipment or facilities which may malfunction or break, (b) improper maintenance of any exercise equipment, premises or facilities, (c) negligent instruction or supervision, including personal training, (d) negligent hiring or retention of employees, and/or (e) slipping or tripping and falling while on any portion of a premises or while traveling to or from personal training, including injuries resulting from Trainer’s or anyone else’s negligent inspection or maintenance of the facility or premises.

INDEMNIFICATION: By execution of this agreement, you hereby agree to indemnify and hold harmless Trainer from any loss, liability, damage, or cost Trainer may incur due to the provision of personal training by Trainer to you.

ACKNOWLEDGMENTS: You expressly agree that the foregoing release, waiver, assumption of risk and indemnity agreement is intended to be as broad and inclusive as permitted by the law in the State of California and that if any portion thereof is held invalid, it is agreed that the balance shall, notwithstanding, continue in full legal force and effect.

You acknowledge that Trainer offers a service to his/her clients encompassing the entire recreational and/or fitness spectrum. Trainer is not in the business of selling weightlifting equipment, exercise equipment, or other such products to the public, and the use of such items is incidental to the service provided by Trainer.

You acknowledge and agree that Trainer does not place such items into the stream of commerce. This release is not intended as an attempted release of claims of gross negligence or intentional acts. You acknowledge that you have carefully read this waiver and release and fully understand that it is a release of liability, express assumption of risk and indemnity agreement.

You are aware and agree that by participating in this event hosted by Trainer, you are giving up your right to bring a legal action or assert a claim against trainer for trainer’s negligence, or for any defective product used while receiving personal training from trainer. You have read and voluntarily signed the waiver and release and further agree that no oral representations, statements, or inducement apart from the foregoing written agreement have been made.

• Online group HIIT cardio classes deliver a high-energy, full-body workout that boosts fat loss, heart health, and motivation, all from the convenience of your own space.

LEVEL: Beginners, Intermediate and Experts

YOUR WORKOUT: High-Intensity Interval Training is all about short, super-intense bursts of exercise followed by quick rest periods, designed to torch calories and boost fitness fast. Think 20-40 seconds of all-out effort—like burpees, sprints, or mountain climbers—then 10-20 seconds of rest or light movement, repeated for 20-30 minutes total. It’s a mix of strength and cardio that spikes your heart rate to 80-95% of its max, making it super efficient—studies say you can burn 200-300 calories in a session while building endurance. It’s also scalable to your level, and since it’s bodyweight-friendly, you just need space and energy.

1. Full Participation: I expect you to give your best effort during each interval—typically 20-40 seconds of all-out effort followed by 10-20 seconds of rest or low-intensity movement. Push yourself, but listen to your body. If it’s your first time, start at 70-80% intensity and build up.

2. Proper Form: Focus on technique to avoid injury. For moves like burpees or squats, keep your back straight and knees aligned—watch me on screen and mimic my form. If you’re unsure, pause and ask in the chat; I’ll adjust or demo again.

3. Camera On (When Possible): Turn your camera on so I can check your form and energy. If privacy’s an issue, that’s cool—just let me know, and we’ll work around it. Audio on is great too, so I can hear your effort or questions.

4. Preparedness: Have a clear space, water, and a towel ready. Wear supportive shoes and clothes you can move in. No gear is needed.

5. Engagement: Interact with me and the group—drop a “yes” in chat when you’re ready, cheer each other on, or flag if you need a break. This keeps the vibe alive since we’re virtual.

6. Rest When Needed: HIIT is intense, so if you feel dizzy or wiped, take a 30-second breather. Signal me (wave or chat), and I’ll guide you back in. Safety trumps everything.

7. Consistency: Aim to join regularly—say, twice a week—to see results. Track your progress (e.g., reps or stamina) and share it in our weekly check-ins if you’re in my personal training program.

• A positive & friendly attitude.

• Your best effort and ability.

• No solititation of unauthorized services or products.

Community Chat 🗣️:

Our WhatsApp Group

Fitness Tracking Device ⌚️:

We always suggest you get a wearable like an Apple Watch or FitBit to monitor your heart rate.

Good To Have:

• Grab yourself a half-gallon water bottle with a chug cap.

• You'll want to have a good sweat towel.

• A 1/2-inch thick Yoga mat is nice to have. (optional)

• Get a tripod for your Tablet/Smartphone.
• Install the ZOOM App on your device and create a free account.

ASSUMPTION OF RISK, WAIVER AND RELEASE OF LIABILITY, AND INDEMNITY AGREEMENT

DECLARATIONS: This Agreement is automatically entered into all participants who sign up and engage with Shannon Rawls (“Trainer”) and the participant (“Client”). The provision of personal training services by Trainer to Client, and Client’s use of any premises, facilities or equipment are contingent upon this Agreement.

ASSUMPTION OF RISK: You agree that if you engage in any physical exercise or activity, including personal training, or enter our premises or use any facility or equipment on our premises for any purpose, you do so at your own risk and assume the risk of any and all injury and/or damage you may suffer, whether while engaging in physical exercise or not. This includes injury or damage sustained while and/or resulting from using any premises or facility, or using any equipment, whether provided to you by Trainer or otherwise, including injuries or damages arising out of the negligence of Trainer, whether active or passive, or any of Trainer’s affiliates, employees, agents, representatives, successors, and assigns.

Your assumption of risk includes, but is not limited to, your use of any exercise equipment (mechanical or otherwise), sports fields, courts, or other areas, locker rooms, sidewalks, parking lots, stairs, pools, whirlpools, saunas, steam rooms, lobby or other general areas of any facilities, or any equipment.

You assume the risk of your participation in any activity, class, program, instruction, or event, including but not limited to weightlifting, walking, jogging, running, aerobic activities, aquatic activities, tennis, basketball, volleyball, racquetball, or any other sporting or recreational endeavor.

You agree that you are voluntarily participating in the aforementioned activities and assume all risk of injury, illness, damage, or loss to you or your property that might result, including, without limitation, any loss or theft of any personal property, whether arising out of the negligence of Trainer or otherwise.

RELEASE: You agree on behalf of yourself (and all your personal representatives, heirs, executors, administrators, agents, and assigns) to release and discharge Trainer (and Trainer’s affiliates, related entities, employees, agents, representatives, successors, and assigns) from any and all claims or causes of action (known or unknown) arising out of the negligence of Trainer, whether active or passive, or any of Trainer’s affiliates, employees, agents, representatives, successors, and assigns.

This waiver and release of liability includes, without limitation, injuries which may occur as a result of (a) your use of any exercise equipment or facilities which may malfunction or break, (b) improper maintenance of any exercise equipment, premises or facilities, (c) negligent instruction or supervision, including personal training, (d) negligent hiring or retention of employees, and/or (e) slipping or tripping and falling while on any portion of a premises or while traveling to or from personal training, including injuries resulting from Trainer’s or anyone else’s negligent inspection or maintenance of the facility or premises.

INDEMNIFICATION: By execution of this agreement, you hereby agree to indemnify and hold harmless Trainer from any loss, liability, damage, or cost Trainer may incur due to the provision of personal training by Trainer to you.

ACKNOWLEDGMENTS: You expressly agree that the foregoing release, waiver, assumption of risk and indemnity agreement is intended to be as broad and inclusive as permitted by the law in the State of California and that if any portion thereof is held invalid, it is agreed that the balance shall, notwithstanding, continue in full legal force and effect.

You acknowledge that Trainer offers a service to his/her clients encompassing the entire recreational and/or fitness spectrum. Trainer is not in the business of selling weightlifting equipment, exercise equipment, or other such products to the public, and the use of such items is incidental to the service provided by Trainer.

You acknowledge and agree that Trainer does not place such items into the stream of commerce. This release is not intended as an attempted release of claims of gross negligence or intentional acts. You acknowledge that you have carefully read this waiver and release and fully understand that it is a release of liability, express assumption of risk and indemnity agreement.

You are aware and agree that by participating in this event hosted by Trainer, you are giving up your right to bring a legal action or assert a claim against trainer for trainer’s negligence, or for any defective product used while receiving personal training from trainer. You have read and voluntarily signed the waiver and release and further agree that no oral representations, statements, or inducement apart from the foregoing written agreement have been made.

• Online group spin cycle classes provide a heart-pounding, full-body workout that burns calories, builds endurance, and keeps you motivated, all from the comfort of your own space.

LEVEL: Beginners and Intermediates

YOUR WORKOUT: Spinning is a killer cardio workout that cranks your heart rate to 80-95% of its max, torching 300-500 calories depending on effort, while strengthening your legs and endurance. I’ll lead with music and cues to keep the rhythm, and it’s adjustable to your level, so whether you’re a beginner or not, you’ll feel the burn.

1. Full Participation: I expect you to give your all during each interval—typically 30-60 seconds of high-resistance pedaling or sprints, followed by 15-30 seconds of recovery at low resistance. Push your pace, but listen to your body—start at 70-80% if you’re new and build from there.

2. Proper Form: Keep your posture solid—back straight, hands light on the bars, and knees aligned over pedals. Watch me on screen to match my cues, and if you’re unsure, pause and ask in chat; I’ll adjust or demo again to keep you safe.

3. Camera On (When Possible): Turn your camera on so I can check your form and rhythm. If privacy’s a concern, no worries—just let me know, and we’ll adapt. Unmuted helps me hear your effort or questions too.

4. Preparedness: Set up your bike in a clear space, have water and a towel handy, and wear padded shorts or comfy gear. Ensure your bike’s calibrated—adjust resistance per my callouts—and test your setup before we start.

5. Engagement: Join the vibe—drop a “ready” in chat when we kick off, cheer each other on, or flag me if you need a break. This keeps our virtual crew connected and pumped.

6. Rest When Needed: Spin’s intense, so if you feel dizzy or fatigued, ease off for 30 seconds. Wave or chat me, and I’ll guide you back in—safety’s the priority.

7. Consistency: Aim to join every single week to see results. Track your progress (e.g., distance or resistance levels) and share it in our weekly check-ins if you’re in my personal training program.

• A positive & friendly attitude.

• Your best effort and ability.

• No solititation of unauthorized services or products.

Community Chat 🗣️:

Our WhatsApp Group

Fitness Tracking Device ⌚️:

We always suggest you get a wearable like an Apple Watch or FitBit to monitor your heart rate.

Good To Have:

• Grab yourself a half-gallon water bottle with a chug cap.

• You'll want to have a good sweat towel.

• Get a tripod for your Tablet/Smartphone.

• Install the ZOOM App on your device and create a free account.

ASSUMPTION OF RISK, WAIVER AND RELEASE OF LIABILITY, AND INDEMNITY AGREEMENT

DECLARATIONS: This Agreement is automatically entered into all participants who sign up and engage with Shannon Rawls (“Trainer”) and the participant (“Client”). The provision of personal training services by Trainer to Client, and Client’s use of any premises, facilities or equipment are contingent upon this Agreement.

ASSUMPTION OF RISK: You agree that if you engage in any physical exercise or activity, including personal training, or enter our premises or use any facility or equipment on our premises for any purpose, you do so at your own risk and assume the risk of any and all injury and/or damage you may suffer, whether while engaging in physical exercise or not. This includes injury or damage sustained while and/or resulting from using any premises or facility, or using any equipment, whether provided to you by Trainer or otherwise, including injuries or damages arising out of the negligence of Trainer, whether active or passive, or any of Trainer’s affiliates, employees, agents, representatives, successors, and assigns.

Your assumption of risk includes, but is not limited to, your use of any exercise equipment (mechanical or otherwise), sports fields, courts, or other areas, locker rooms, sidewalks, parking lots, stairs, pools, whirlpools, saunas, steam rooms, lobby or other general areas of any facilities, or any equipment.

You assume the risk of your participation in any activity, class, program, instruction, or event, including but not limited to weightlifting, walking, jogging, running, aerobic activities, aquatic activities, tennis, basketball, volleyball, racquetball, or any other sporting or recreational endeavor.

You agree that you are voluntarily participating in the aforementioned activities and assume all risk of injury, illness, damage, or loss to you or your property that might result, including, without limitation, any loss or theft of any personal property, whether arising out of the negligence of Trainer or otherwise.

RELEASE: You agree on behalf of yourself (and all your personal representatives, heirs, executors, administrators, agents, and assigns) to release and discharge Trainer (and Trainer’s affiliates, related entities, employees, agents, representatives, successors, and assigns) from any and all claims or causes of action (known or unknown) arising out of the negligence of Trainer, whether active or passive, or any of Trainer’s affiliates, employees, agents, representatives, successors, and assigns.

This waiver and release of liability includes, without limitation, injuries which may occur as a result of (a) your use of any exercise equipment or facilities which may malfunction or break, (b) improper maintenance of any exercise equipment, premises or facilities, (c) negligent instruction or supervision, including personal training, (d) negligent hiring or retention of employees, and/or (e) slipping or tripping and falling while on any portion of a premises or while traveling to or from personal training, including injuries resulting from Trainer’s or anyone else’s negligent inspection or maintenance of the facility or premises.

INDEMNIFICATION: By execution of this agreement, you hereby agree to indemnify and hold harmless Trainer from any loss, liability, damage, or cost Trainer may incur due to the provision of personal training by Trainer to you.

ACKNOWLEDGMENTS: You expressly agree that the foregoing release, waiver, assumption of risk and indemnity agreement is intended to be as broad and inclusive as permitted by the law in the State of California and that if any portion thereof is held invalid, it is agreed that the balance shall, notwithstanding, continue in full legal force and effect.

You acknowledge that Trainer offers a service to his/her clients encompassing the entire recreational and/or fitness spectrum. Trainer is not in the business of selling weightlifting equipment, exercise equipment, or other such products to the public, and the use of such items is incidental to the service provided by Trainer.

You acknowledge and agree that Trainer does not place such items into the stream of commerce. This release is not intended as an attempted release of claims of gross negligence or intentional acts. You acknowledge that you have carefully read this waiver and release and fully understand that it is a release of liability, express assumption of risk and indemnity agreement.

You are aware and agree that by participating in this event hosted by Trainer, you are giving up your right to bring a legal action or assert a claim against trainer for trainer’s negligence, or for any defective product used while receiving personal training from trainer. You have read and voluntarily signed the waiver and release and further agree that no oral representations, statements, or inducement apart from the foregoing written agreement have been made.