	September 2018
Mon	Tue	Wed	Thu	Fri	Sat	Sun
					1 STRENGTH: STRONG7 STRENGTH: STRONG7 September 1, 2018 @ 7:00 am - September 2, 2018 7:00 am Benefit: Improved strength and muscle tone Muscles Used: Full Body Equipment Used: Barbells, Dumbbells & Kettlebells Challenge yourself today by going heavier on the second set of each exercise! See more details •	2 FUNCTIONAL: ATHLETIC DEVELOPMENT FUNCTIONAL: ATHLETIC DEVELOPMENT September 2, 2018 Benefits: Improved coordination, athleticism, and agility, great for fat loss Muscles Used: Full Body Equipment: Ladders, med ball, bodyweight, explosive exercises There is "working out" and there is "training." Today you are going to TRAIN like an athlete! See more details STRENGTH: STRONG7 STRENGTH: STRONG7 September 1, 2018 @ 7:00 am - September 2, 2018 7:00 am Benefit: Improved strength and muscle tone Muscles Used: Full Body Equipment Used: Barbells, Dumbbells & Kettlebells Challenge yourself today by going heavier on the second set of each exercise! See more details • •
3 CHEST & BACK: SYMMETRY 90/15 CHEST & BACK: SYMMETRY 90/15 September 3, 2018 Benefits: Strength, Injury prevention Muscles used: Chest & Back Equipment Used: Barbells, Dumbbells, Stroops 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) See more details •	4 LEGS: TRIPLE LEGS LEGS: TRIPLE LEGS September 4, 2018 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 Basecamp's 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. See more details •	5 SHOULDERS & ARMS: EXTRA CREDIT SHOULDERS & ARMS: EXTRA CREDIT September 5, 2018 Benefits: Strength & Muscle tone Muscles Used: Shoulders & Arms Equipment Used: Barbells, Dumbbells, Stroops Today we’ll incorporate a few different training tricks (cheat reps, partial reps, negatives etc.) to give our lifts some extra intensity See more details •	6 ABS & CORE: CORE 45 ABS & CORE: CORE 45 September 6, 2018 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. See more details •	7 POWER: THRESHOLD POWER: THRESHOLD September 7, 2018 Benefit: Opportunity to track progress over the course of 3 months, improved speed & power Muscles Used: Full Body Equipment Used: Med Ball, Kettlebells, Boxes, Dumbbells Every round today is your chance to improve and test your new limits See more details •	8 FUNCTIONAL: REBOUND FUNCTIONAL: REBOUND September 8, 2018 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 light workout can actually help your muscles recover faster -- take advantage of this opportunity to show your body a little TLC! See more details •	9 STRENGTH: MUSCLE MAKER STRENGTH: MUSCLE MAKER September 9, 2018 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! See more details •
10 STRENGTH: SUPERCHARGED STRENGTH: SUPERCHARGED September 10, 2018 Benefits: Strength Muscles Used: Full Body Equipment Used: Barbells, Dumbbells, Kettlebells,    Supercharge your metabolism with weighted supersets alternating between multiple muscle groups! See more details •	11 FUNCTIONAL: SWITCH 40/20 FUNCTIONAL: SWITCH 40/20 September 11, 2018 Benefits: Improved cardio, athleticism, agility & calorie burn Muscles Used: Full Body Equipment Used: Box, BOSU, Med Ball Today's class will have an added focus on exercises that switch direction. Changing direction requires a ton of energy so get ready to rev up your metabolism and maximize that calorie burn! See more details •	12 STRENGTH: SHORT CIRCUIT STRENGTH: SHORT CIRCUIT September 12, 2018 Benefits: Increase strength, a chance to lift heavier and improve lifting technique Muscles Used: Full Body Equipment Used: Kettlebells, Dumbbells, Barbells   A full-body strength training routine designed rotate through two different “mini circuits.”We’ll do a group of exercises and repeat, then a new group of exercises and repeat. Individual muscle groups will get a few rounds to recover so don’t be afraid to go for those heavy weights! See more details •	13 FUNCTIONAL: HEAVY H.I.I.T.E.R FUNCTIONAL: HEAVY H.I.I.T.E.R September 13, 2018 Benefits: Endurance, cardio, calorie burn, after burn Muscles Used: Full Body Equipment Used: Bodyweight Today it’s all about that high intensity interval! In this workout you’ll learn how to pace and push to keep your body burning calories for hours after your 35 minute workout is finished! See more details •	14 STRENGTH: BREAKDOWN STRENGTH: BREAKDOWN September 14, 2018 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. See more details •	15 FUNCTIONAL: CLAIM YOUR MILE FUNCTIONAL: CLAIM YOUR MILE September 15, 2018 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 a s 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. See more details •	16 STRENGTH: TRIPLE THREAT 90/15 STRENGTH: TRIPLE THREAT 90/15 September 16, 2018 Benefits: Strength Endurance Muscles Used: Full Body Equipment Used: Barbell, Dumbbell, TRX Discover new levels of strength and endurance in today’s Triple Threat 90/15! Every third round will be a “Triple Threat Round” alternating between 3 movements all in one round (for 30 seconds each) See more details •
17 CHEST & BACK: PYRAMID CHEST & BACK: PYRAMID September 17, 2018 Benefit: Strength and Endurance, improved definition Muscles Used: Chest and Back Equipment Used: Barbells, Dumbbells, and Stroops Start as heavy as you can and finish with body weight so you can completely exhaust one muscle group before moving on to the next! See more details •	18 LEGS: IRONWORKS LEGS: IRONWORKS September 18, 2018 Benefits: Increased lower body strength and toning Muscles Used: Legs and Glutes Equipment Used: Barbells Dumbbells Kettlebells This intense leg day is brought to you by Ironworks. Strength work rotating 3 pieces of iron to make your legs feel like Jello! See more details •	19 SHOULDERS & ARMS: FLEX SHOULDERS & ARMS: FLEX September 19, 2018 Benefits: Muscular hypertrophy, tone & definition Muscles Used: Shoulders, Biceps, Triceps Equipment Used: Barbells, Dumbbells, Stroops   Our goal in this workout is to go after an extra muscle pump by “flexing” our weights up and down rather than using momentum to move the weight. Focus on moving through your exercises at a controlled pace and making a mind-muscle connection. See more details •	20 ABS & CORE: 6 PACK CIRCUIT ABS & CORE: 6 PACK CIRCUIT September 20, 2018 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! See more details •	21 POWER: JOLT 40/20 POWER: JOLT 40/20 September 21, 2018 Benefit: The Jolt workout was created to improve speed, power and endurance while burning a ton of calories Muscles Used: Full Body Equipment Used: A mix of TRX, Box and bodyweight exercises Try it today and see if you can make it through each round without slowing down! See more details •	22 STRENGTH: BARBELL PRINCIPLES STRENGTH: BARBELL PRINCIPLES September 22, 2018 Benefits: Improved form on challenging compound movements, increased strength and power, solid calorie burn Muscles Used: Full body with an added focus on hips and shoulders Equipment Used: Barbells, Kettlebells, Med Ball, Dumbbells Don’t miss this Basecamp favorite – we’ll practice compound barbell movements and learn how to move heavy weights safely and correctly. See more details •	23 FUNCTIONAL: BUILD, BALANCE, BURN FUNCTIONAL: BUILD, BALANCE, BURN September 23, 2018 Benefits: Improved stabilization, functional core strength, injury prevention, calorie burn Muscles Used: Full Body Equipment Used: Kettlebells, BOSU, TRX Build with kettlebells, balance on BOSU’s and burn it out on the TRX. Use this dynamic functional workout to give your muscles a little break from yesterday’s lifting focused class. See more details •
24 STRENGTH: CARRY YOUR WEIGHT 90/15 STRENGTH: CARRY YOUR WEIGHT 90/15 September 24, 2018 Benefits: Improved strength Muscles Used: Full Body Equipment Used: Barbells, Dumbbells, Kettlebells Today we’re going to be using one of the best exercises to build functional strength: The Loaded Carry! Don’t let the simplicity of this movement fool you, moving weight across the gym requires tons of energy and all new levels of strength! See more details •	25 FUNCTIONAL: MED BALL 30/30 FUNCTIONAL: MED BALL 30/30 September 25, 2018 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 See more details •	26 STRENGTH: RAISE THE BAR STRENGTH: RAISE THE BAR September 26, 2018 Benefits: This full body strength workout will focus on weighted exercises to improve form and technique (added focus on hinging movements) Muscles Used: Full Body Equipment Used: Barbell, Dumbbell, Kettlebell This full body routine has an added focus on foundational hinging movements like the Deadlift.   Set the foundation for more complicated lifts by learning how to use your hips to “Raise The Bar” safely from the floor! See more details •	27 FUNCTIONAL: EQUILIBRIUM FUNCTIONAL: EQUILIBRIUM September 27, 2018 Benefits: Improved stabilization, functional core strength, injury prevention, calorie burn Muscles Used: Full Body Equipment Used: Dumbbells, Airex pads, Bodyweight, TRX Use this dynamic workout to uncover imbalances in your body & movements while giving your muscles a break from yesterday’s lifting focused class. See more details •	28 STRENGTH: LOCKOUT STRENGTH: LOCKOUT September 28, 2018 Benefits: Full body strength, improve form and technique (added focus on the overhead press) Muscles Used: Full Body Equipment Used: Barbell, Dumbbell, Kettlebell   Today we train full body while mastering form and technique on overhead lifts! See more details •	29 FUNCTIONAL: CHAOS FUNCTIONAL: CHAOS September 29, 2018 Benefits: Better endurance and fat loss Muscles Used: Full Body Equipment Used: Bodyweight   This high intensity, fat-burning class is like nothing you’ve ever experienced before. Designed with a group of dynamic you won’t want to miss! See more details •	30 STRENGTH: BELL TO BELL STRENGTH: BELL TO BELL September 30, 2018 Benefit: Tempo Training for Power, Strength and Stability Muscles Used: Full Body Equipment Used: Kettlebell, Barbell, Dumbbell   Tempo training is the name of the game today -- We’ll move from “bell” to “bell” with a different speed focus on each exercise. Feel the difference as you shift between power exercises on the Kettlebells, strength exercises with Barbells and stability) focused moves with Dumbbells. See more details •

Studio Schedule

September

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SUNDAY

FULL BODY: ATHLETIC DEVELOPMENT DEVELOPMENT DEVELOPMENT

Threshold is your body's monthly test to see how you are progressing in your fitness! These exercises will stay the same for 3 months so you can watch your body improve and get stronger each month. Record your numbers and re-test next month. Threshold is always a great workout don't miss it!

FULL BODY: ATHLETIC DEVELOPMENT DEVELOPMENT DEVELOPMENT

September 2018

Studio Schedule

September

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