One-on-One Personal Training

Maybe you’re just getting started on your fitness journey or perhaps it’s been awhile since you and a barbell last spoke. If that’s the case, our one-on-one personal training may be the perfect solution.

Let us design a personalized program that meets your goals and addresses any concerns you have along the way. Our experienced staff is there with you every step of the way offering comprehensive support and thoughtful encouragement.

Stop letting fancy gym equipment intimidate you or worrying about whether or not you’re “doing it right.” We’ll guide you through the process and keep you on track from start to finish.

If you’re in Woodbridge or the DMV (D.C., Maryland, Virginia) metro area, give us a call today to get started.

Bodybuilding (hypertrophy training)

Most any type of weightlifting will get you stronger, but hypertrophy training is a must if you want to look chiseled. You can’t just focus on weights alone though. Proper nutrition AND the correct training regimen are the synergistic combo that generates results.

Bodybuilding can also improve overall health by strengthening ligaments, tendons, and the small stabilizer muscles that impact everything that we do. However, to gain true size and strength requires implementing Progressive Overloading as part of your training routine.

Only by consistently increasing the amount of weight lifted, reps performed, volume included, or frequency of training (or by shortening your rest periods) will you continually see improvement.

Thankfully, when you partner with Udefy, we calculate these variables for you. All that remains is an easy-to-follow program that leaves you looking and feeling your very best.


Whether you want to compete, or you’re just looking to get crazy strong, our powerlifting program is the way to go. UDEFY’s training system is built around the “Big 3” exercises – Bench Press, Squats, and Deadlifts.

These core movement patterns recruit just about every single muscle in the human body. Focusing on these time-tested foundational exercises can lead to dramatic increases in power, size, and strength. And let’s not forget, compound movements burn a ton of calories. That means you get strong as a bear and completely jacked at the same time!

Transformation Training

An intense, yet focused training and nutrition program for anyone who needs results fast. Whether you have a wedding, reunion, vacation or any other special occasion coming up, we can have you looking your best in record time.

By strictly adhering to the program, you’ll transform your body quickly and gain the skills and knowledge necessary to promote lasting results.

High-Intensity Interval Training (HIIT)

Centered around the concept of performing short bursts of intense aerobic exercise followed by a brief period of low-intensity recovery. This cycle is then repeated off and on for a predefined length of time (usually around 20 to 30 minutes).

This unique type of workout is known for its extreme fat burning and cardiovascular conditioning benefits. Studies have shown that HIIT routines can increase your metabolic rate for up to 24 hours after working out. That means calories being burned long after the workout is over.

HIIT routines can also increase speed, power, agility, and endurance. All of which makes for a more well-rounded athlete and better performance.

And with 30-minute (or less) workouts, you no longer have an excuse for skipping the gym.

Trigger Point Therapy

A “trigger point” is a tight muscle area that causes pain in other parts of the body. For instance, kinked lower back muscles can lead to radiating pain in the spine or neck area. The irritated spine or neck then becomes a trigger point of its own eventually generating pain in the shoulders or head.

Regular Trigger Point Therapy sessions can naturally relieve pain and stress and keep you feeling your best. Call us today and set up your appointment to get started.

The key to Trigger Point Therapy is in locating the source of the pain. By actively participating in the treatment, clients identify the origin of the discomfort through cycles of pressure and relaxation. Once the therapist hones in on the offending area, relief is often felt throughout the entire body.

Mobility Training

Being able to move freely without stress or strain on the body is important (especially as we get older). That’s where mobility training comes into play.

Utilizing the entire range of motion is a huge part of getting the most out of your workouts. After all, the more you engage each muscle the faster you’ll see results. But it doesn’t stop there.

Mobility training also helps to prevent injury. Overly tight muscles, joints, and tissues are an accident waiting to happen. If you sit most of the day, your hips, shoulders, and back are likely very tight. And a small slip in your training may be all that it takes to send them over the edge.

Our mobility training takes on many forms including foam rolling, targeted stretching, exercise and massage techniques. All of which will have you feeling great and ready to take on any challenge life throws your way.

Stop letting pain or stress hamper your training. Give us a call and start feeling better now.


Are you tired of looking in the mirror and feeling bummed about what you see? Ready to take the brakes off and start training like a pro? The truth is that everyone can get fit and healthy.

And it’s a lot easier when you have the right support network in place to help you get there.

Warning: count(): Parameter must be an array or an object that implements Countable in /home/customer/www/ on line 130

Warning: count(): Parameter must be an array or an object that implements Countable in /home/customer/www/ on line 130

If you’re in Woodbridge or the DMV (D.C., Maryland, Virginia) metro area, UDEFY is the name to remember. Call or contact us today and get started on your journey to better health.

Don’t put off your fitness goals any longer.
Contact us today to get started and become the hero you were meant to be.