	February 2019
Mon	Tue	Wed	Thu	Fri	Sat	Sun
				1 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! See more details •	2 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! See more details •	3 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. See more details •
4 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. See more details •	5 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! See more details •	6 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. See more details •	7 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! See more details •	8 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! See more details •	9 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. See more details •	10 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. See more details •
11 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. See more details •	12 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! See more details •	13 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.  See more details •	14 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 See more details •	15 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! See more details •	16 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. See more details •	17 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! See more details •
18 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! See more details •	19 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. See more details •	20 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. See more details •	21 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. See more details •	22 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! See more details •	23 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. See more details •	24 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. See more details •
25 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. See more details •	26 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! See more details •	27 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! See more details •	28 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! See more details •

Studio Schedule

February

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THURSDAY

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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

February 2019

Studio Schedule

February

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