• Benefits: Calorie burner & muscle builder

• Muscles Used: Full Body

• Equipment Used: Dumbbells

Using only one pair of dumbbells for the entire class. We’re hitting front squats, shoulder presses, burpees and row-ups added together to create the "Muscle Maker". Repeat the circuit 3 times to elevate your metabolism for the whole day!

Benefits: Muscular Strength and Endurance

Muscles Used: Chest & Back
Equipment Used: Barbells, Dumbbells, Stroops

  Two weighted rounds and one lighter round with the Stroops. By using these “strip sets” you’ll challenge your body to find new levels of strength and muscular endurance every round!

Benefits: Improved strength with more isolation exercises to enhance muscle tone

•Muscles Used: Legs and Glutes
•Equipment Used: Barbell, Dumbbells, Boxes, Med Ball

Stack 90/15 utilizes giant sets to completely exhaust one muscle group before moving onto the next - 5 exercises in a row targeting the glutes and 5 in a row for the quads

Benefit: Muscular strength and endurance, improved muscle tone, ability to stabilize weights when fatigued

Muscles Used: Shoulders and Arms
Equipment Used: Barbell, Dumbbells, TRX

Experience the best of both worlds, combining heavy weighted movements (IRON) to build strong muscle, along with slow, controlled stabilizer-focused TRX (STRAPS)

Benefit: Core Strength, toning the midsection, calorie burn

Muscles Used: Abs, Core, Obliques
Equipment Used: Med Ball, BOSU, TRX

Today we’re turning up the heat with a little repetition for your core and a sprint challenge on the bike. Get ready to burn some fat and tone up your 6 pack!

Benefit: Opportunity to track progress over the course of 3 months, improved strength

Muscles Used: Full Body

Equipment Used: Barbell Dumbbell Kettlebell

 
Every round today is your chance to improve and test your new limits!

•Benefit: Faster recovery, greater mobility and improved cardio

•Muscles Used: Full Body

•Equipment Used: Mix of bodyweight, light weights/resistance, and med ball

Remember, a lighter workout can actually help your muscles recover faster -- take advantage of this opportunity to show your body a little TLC!

Benefits: Increase strength, build lean muscle

Muscles Used: Full Body
Equipment Used: Barbells, Kettlebells, Dumbbells

Today we’re working on lifting heavy to build muscle and strength!

●Benefits: The Compound workout was developed to improve strength and endurance

●Muscles Used: Full Body
●Equipment Used: Kettlebells, Dumbbells, Barbells, Stroops bands

Back to back exercises in the same movement pattern will give you strength that doesn’t quit!

•Benefit: Calorie burn, improved power and endurance, more mileage on the bike

•Muscles Used: Full Body

•Equipment Used: Bodyweight, Dumbbells, TRX

How fast are your transitions? Like blitzing after a quarterback in football after each round on the bike and mat your goal is to use no more than 10 seconds to get in position and start working.

Benefits: This full body strength workout will focus on weighted exercises to improve form and technique (with an added focus on the chest press)

Muscles Used: Full Body
Equipment Used: Barbell, Dumbbell, Plates

This full body routine has an added focus on one of the most popular upper body strength move of all time: bench pressing. Learn how to develop strength in this movement without overusing the shoulders in the lift.

Benefits: Improved stabilization, functional core strength, injury prevention, calorie burn

Muscles used: Full Body
Equipment used: Dumbbells, Airex pads, Trx

Use this dynamic workout to uncover hidden weak points and give your muscles a break from yesterday's lifting focused class.

Benefits: This full body strength workout will focus on weighted exercises to improve form and technique (added focus on the Squat)

Muscles Used: Full Body
Equipment Used: Barbell, Dumbbell, Med Ball, Boxes

This full body routine has an added focus on foundational movements like the squat and press. Recoil is about generating power from one movement to assist with another movement.

•Benefits: Calorie burn, increased endurance, this is your opportunity to go after a 5, 6, or 7 mile shirt!

•Muscles Used: Full Body

•Equipment Used: Assault Bike

Its time to "Claim Your Mile!" Be a part of our community as we all put pedal to the metal in an effort to beat our personal records on the bike! Take the floor easier today and save your energy for bike rounds.

Benefits: Speed, quickness, acceleration & a major calorie burn

Muscles used: Full Body
Equipment Used: Light weight, barbells, dumbbells & kettlebells

Today we’re lifting light and fast with a power focus. Give your body a break from the heavy weights and focus on developing explosive speed with less resistance.

•Benefits: Strength, Injury prevention

•Muscles used: Chest & Back

•Equipment Used: Barbells, Dumbbells, Bands

Our focus during today’s lifting session will be on building balance strength on both sides of the body (front to back & right to left)

•Benefits: Tri-sets will help us improve muscle strength and definition

•Muscles Used: Legs and glutes

•Equipment Used: Barbell, Dumbbells, Med Ball

Let your upper body rest as we tackle one of Basecamps toughest lower body routines! By performing three lower body exercises in the same movement pattern you’ll improve your technique and challenge your muscles at the same time.

Benefits: Improved strength with more isolation exercises to enhance muscle tone

Muscles Used: Arms & Shoulders
Equipment Used: Barbell, Dumbbells, TRX

Today’s shoulder and arm workout will throw your body for a curve ball as we add in some upper body only bike work to select rounds! Prepare for an all out upper body burn!

Benefits: Improved core strength, definition & endurance

Muscles Used: Abs, Core, Obliques
Equipment Used: Bodyweight

Nothing but core exercises for our entire 35 minute class, using all kinds of movements. We follow this up with another 10 minutes of core exercises to make sure we didn't miss anything, for a total of 45 minutes of six-pack blasting work

Benefit: Calorie burn, improved power and endurance

Muscles Used: Full Body
Equipment Used: Mostly bodyweight, explosive exercises

Speed and power moves are tough to maintain for a full 60 seconds, that’s why we are breaking them up into 40 second bursts today. Plyometric focus on the floor, fast pace on the bike -- strap on your heart rate monitors and set your calorie watches it’s time to sweat!

•Benefits: Full body strength and endurance

•Muscles Used: Full Body

•Equipment Used: Barbells, Dumbbells, Kettlebells

This full body strength routine is split up into 3 sections: upper body pushing exercises, upper body pulling exercises and lower body moves. At the end of each lifting section we'll challenge your muscular endurance with a 60 second isometric hold!

Benefits: Improved coordination, athleticism, and agility, great for fat loss

Muscles Used: Full Body
Equipment: Ladders, med ball, dumbbells, explosive exercises

There is "working out" and there is "training." Today you are going to TRAIN like an athlete!

•Benefits: Strength, Midline Stability

•Muscles Used: Full Body

•Equipment Used: BB, DB, KB

Our focus in today’s full body strength class will be on maintaining perfect posture and “midline stability” during our heavy weight training moves. Learn how to build strength from a good position and reinforce proper lifting technique.

Benefits: Functional strength and endurance, calorie burn

•Muscles Used: Full Body
•Equipment Used: Bodyweight and Med Ball

This fast paced functional training session will keep you on your toes! Burn calories and improve your movement mechanics using minimal equipment