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1
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THRESHOLD
THRESHOLD
February 1, 2019
•Benefit: Opportunity to track progress over the course of 3 months, improved strength, endurance & power
•Muscles Used: Full Body
•Equipment Used: Med Ball, Dumbells, Boxes
Every round today is your chance to improve and test your new limits!
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2
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FUNCTIONAL: REBOUND
FUNCTIONAL: REBOUND
February 2, 2019
•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!
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3
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STRENGTH: OVERLOAD
STRENGTH: OVERLOAD
February 3, 2019
•Benefit: Increased strength and lean muscle
•Muscles Used: Full Body
•Equipment Used: Barbells, Dumbbells, Kettlebells
Prepare to overload your muscles with classic strength training lifts. This one is all about building muscle with foundational moves. Try to go a bit heavier on the weighted exercises and break your strength round into a couple short sets.
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4
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CHEST & BACK: STACK
CHEST & BACK: STACK
February 4, 2019
•Benefits: Improved strength with more isolation exercises to enhance muscle tone
•Muscles Used: Chest & Back
•Equipment Used: TRX, Barbells, Dumbbells
This is the biggest set you'll get for one muscle group at Basecamp - 8 exercises in a row targeting the back and 7 in a row for the chest.
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5
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LEGS: WHEELS OF STEEL 90/15
LEGS: WHEELS OF STEEL 90/15
February 5, 2019
•Benefits: Strength & Endurance, practice form & technique
•Muscles Used: Legs & Glutes
•Equipment Used: Barbells, Dumbbells, Kettlebells
Friends don’t let friends skip Leg Day - Today we’re combining the 90/15 interval with weighted sets to take your lower body training to the next level!
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6
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SHOULDERS & ARMS: FLEX
SHOULDERS & ARMS: FLEX
February 6, 2019
•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.
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7
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ABS & CORE: 6-PACK CIRCUIT
ABS & CORE: 6-PACK CIRCUIT
February 7, 2019
•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!
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8
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POWER: JOLT 40/20
POWER: JOLT 40/20
February 8, 2019
•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
Today’s challenge: See if you can make it through every bike and floor round without slowing down!
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9
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STRENGTH: DB35
STRENGTH: DB35
February 9, 2019
•Benefits: Strength & Endurance
•Muscles Used: Full Body
•Equipment Used: One Dumbbell
35 minutes, 1 Dumbbell, 0 rest. At the start of class you’ll choose 1 dumbbell and try to stick with that weight for every exercise in today’s training session. We’re working on strength endurance so your mission is to get those muscles burning by the end of every floor round.
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10
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FUNCTIONAL: RPM
FUNCTIONAL: RPM
February 10, 2019
• Benefits: Calorie burner, muscular endurance, improved cardio & bike pacing
• Muscles Used: Full Body
• Equipment Used: Boxes, Plate, Bodyweight
Challenge yourself by focusing on bike RPM's today and maximize every second of work on the floor. Stay focused and go for as many reps as possible each round.
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11
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STRENGTH: MIDLINE
STRENGTH: MIDLINE
February 11, 2019
•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.
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12
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FUNCTIONAL: ESCALATOR
FUNCTIONAL: ESCALATOR
February 12, 2019
•Benefit: Endurance & Calorie burn
•Muscles Used: Full Body
•Equipment Used: Med Ball, TRX, BOSU
Today we’ll challenge your body with an “Escalating” interval. Start each round at a slow tempo for 20 seconds, build your pace for the middle 20 seconds.. then.. finish each round with a 20 second burst of speed!
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13
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STRENGTH: RECOIL
STRENGTH: RECOIL
February 13, 2019
•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, Stroops
This full body routine has an added focus on foundational movements like the squat and press. The dip-drive technique teaches us to use our entire body to move weight and generate power.
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14
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FUNCTIONAL: 30/30
FUNCTIONAL: 30/30
February 14, 2019
•Benefits: Functional strength and endurance, calorie burn
•Muscles Used: Full Body
•Equipment Used: Bodyweight
This fast paced functional training session will keep you on your toes! Burn calories and improve your movement mechanics using minimal equipment
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15
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STRENGTH: DROPDOWN
STRENGTH: DROPDOWN
February 15, 2019
•Benefits: Muscular Strength & Endurance
•Muscles Used: Full Body
•Equipment Used: Barbells, Dumbbells, Kettlebells
Today we’ll use one heavy set to build strength followed by a lighter set in the same movement pattern to make those muscles burn!
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16
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FUNCTIONAL: CLAIM YOUR MILE
FUNCTIONAL: CLAIM YOUR MILE
February 16, 2019
•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.
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17
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STRENGTH: TRIFECTA 90/15
STRENGTH: TRIFECTA 90/15
February 17, 2019
•Benefits: Strength and Muscle tone
•Muscles Used: Full Body
•Equipment Used: Barbells, Dumbbells, Kettlebells
3 strength exercises in a row for the same movement -- this is a great opportunity to go heavy on the mat and get that full body muscle pump!
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18
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CHEST & BACK: PUMP
CHEST & BACK: PUMP
February 18, 2019
•Benefits: Strength and muscle definition
•Muscles Used: Chest and Back
•Equipment Used: Barbells, Dumbbells, TRX
Give your lower body a break today and pump those muscles with 5 isolated exercises to increase blood flow and muscle breakdown!
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19
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LEGS: 4TH QUARTER
LEGS: 4TH QUARTER
February 19, 2019
•Benefit: Muscular strength and endurance maintain coordination & agility when fatigued
•Muscles Used: Legs & Glutes
•Equipment Used: Barbell, Dumbbell, Ladder
Its 4th quarter, the last mile, the final round... Can you still move with the same level of speed, quickness and agility you started with? Today's lower body training session will challenge you to push through fatigue and continue to control your movements on the agility ladder between lower body strength moves.
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20
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SHOULDERS & ARMS: IRONWORKS
SHOULDERS & ARMS: IRONWORKS
February 20, 2019
•Benefits: Increase strength, build lean muscle
•Muscles Used: Shoulders and Arms
•Equipment Used: Barbells, Kettlebells, Dumbbells
Today is the perfect complement to yesterday’s leg day, we’re lifting heavy weights to work your shoulders and arms.
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21
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ABS & CORE: CORE 45
ABS & CORE: CORE 45
February 21, 2019
•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.
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22
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POWER: PLYO 40/20
POWER: PLYO 40/20
February 22, 2019
• Benefit: Calorie burn, improved power and endurance
• Muscles Used: Full Body
• Equipment Used: Mostly Bodyweight
Speed and power movements with an explosive plyometric focus --this is a huge calorie burner with lots of fast paced moves, get ready to sweat!
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23
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STRENGTH: COMBO
STRENGTH: COMBO
February 23, 2019
• Benefit: Increase strength, build lean muscle
• Muscles Used: Full Body.
• Equipment Used: Barbell, Dumbbell, Kettlebell
Today we’ll perform 2 isolated movements followed immediately by a combination movement to completely exhaust your muscles.
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24
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FUNCTIONAL: BUILD, BALANCE, BURN
FUNCTIONAL: BUILD, BALANCE, BURN
February 24, 2019
• Benefits: Improved stabilization, functional core strength, injury prevention, calorie burn
•Muscles Used: Full Body
•Equipment Used: Dumbbells, BOSU, TRX
Build with kettlebells, balance on BOSU’s and burn it out on the TRX. Use this dynamic functional workout give your muscles a little break from yesterday’s lifting focused class.
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25
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STRENGTH: STICKING POINT
STRENGTH: STICKING POINT
February 25, 2019
• Benefits: This full body strength workout will focus on weighted exercises to improve form and technique
• Muscles Used: Full Body
Equipment Used: Dumbbell, Barbells, Stroops
The Sticking Point͟ is the toughest part of the lift where your body feels like it is going to get stuck in the exercise (ex. Bottom of the Squat or the Pullup) Today we’ll find new strength by working through the sticking points of each exercise.
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26
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FUNCTIONAL: FREEZE
FUNCTIONAL: FREEZE
February 26, 2019
•Benefits: Better stabilization and muscular endurance
•Muscles Used: Full Body
•Equipment Used: Dumbbells, Med Ball, TRX
This combination of strength training and isometric exercises (static holds) will force you to stabilize your muscles through fatigue. Prepare for a full body burn!
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27
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STRENGTH: POWER PULL 90/15
STRENGTH: POWER PULL 90/15
February 27, 2019
•Benefits: These movements improve posture, help prevent injury and undo the tightness created by everyday activities of modern living (driving, texting, computer work etc.)
•Muscles Used: Full body
•Equipment Used: Barbell, Dumbbell, Stroops
Today’s workout will train your entire body with an added form and technique focus on the pulling movements that strengthen your upper and middle back!
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28
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FUNCTIONAL: HEAVY H.I.I.TTER
FUNCTIONAL: HEAVY H.I.I.TTER
February 28, 2019
•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!
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