	August 2017
Mon	Tue	Wed	Thu	Fri	Sat	Sun
	1 LEGS: TRIPLE LEGS LEGS: TRIPLE LEGS August 1, 2017 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. See more details •	2 SHOULDERS & ARMS: EXTRA CREDIT SHOULDERS & ARMS: EXTRA CREDIT August 2, 2017 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 •	3 ABS & CORE: 30/30 ABS & CORE: 30/30 August 3, 2017 Benefits: Core strength and calorie burn Muscles Used: Abs, Core, Obliques Equipment Used: Bodyweight 30-30 is our fastest paced class on the schedule and a great way to burn fat quickly. Every 30 seconds you will be switching core exercises on the mat. 2x the fun! See more details •	4 POWER: THRESHOLD POWER: THRESHOLD August 4, 2017 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 •	5 REBOUND REBOUND August 5, 2017 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 •	6 FULL BODY: IRONWORKS FULL BODY: IRONWORKS August 6, 2017 Benefits: Increase strength, build lean muscle Muscles Used: Full Body Equipment Used: Barbells, Kettlebells, Dumbbells Yesterday was a major cardio burn so today we’re working on lifting heavy to build muscle and strength! See more details •
7 STRENGTH: DOUBLE TROUBLE 90/15 STRENGTH: DOUBLE TROUBLE 90/15 August 7, 2017 Benefit:  Compound sets to boost strength and endurance -Muscles Used: Full Body -Equipment Used: Barbells, Dumbbells, Kettlebells, Plates Using our 90/15 interval we've got back to back exercises in the same movement pattern to give you a second chance to build some muscle today! See more details •	8 FUNCTIONAL: PRIME FUNCTIONAL: PRIME August 8, 2017 Benefits: Athleticism, calorie burning, functional strength and injury prevention -Muscles Used: Full Body -Equipment Used: Kettlebell, TRX, Med Ball, Bodyweight All of the movements you do throughout the day stem from just a few basic movement patterns known as “primal movements.” Today’s functional training session will practice and build upon those foundational moves. See more details •	9 STRENGTH: RECOIL STRENGTH: RECOIL August 9, 2017 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. See more details •	10 FUNCTIONAL: FREEZE 40-20 FUNCTIONAL: FREEZE 40-20 August 10, 2017 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 •	11 STRENGTH: POWER PULL STRENGTH: POWER PULL August 11, 2017 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 •	12 BURNOUT BURNOUT August 12, 2017 Benefits: Fat Loss, Improved Endurance •Muscles Used: Full Body •Equipment Used: Dumbbells, Boxes, Barbells Bike burnouts (first 30 seconds easy, last 30 seconds gradually build to a sprint) are sure to get the heart rate up, boost endurance and burn some fat See more details •	13 EXCHANGE RATE EXCHANGE RATE August 13, 2017 Benefits: Better muscular strength endurance and stabilization with weight training exercises •Muscles Used: Full Body •Equipment Used: Barbells, Dumbbells, TRX This tempo focused class will use familiar strength training exercises at a much slower speed to challenge your body and get your muscles burning in an entirely different way. See more details •
14 CHEST & BACK: PYRAMID CHEST & BACK: PYRAMID August 14, 2017 Benefit: Strength and Endurance, improved definition •Muscles Used: Chest and Back •Equipment Used: Barbells, Dumbbells, and boxes 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 •	15 LEGS: WHEELS OF STEEL 90/15 LEGS: WHEELS OF STEEL 90/15 August 15, 2017 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 •	16 SHOULDERS & ARMS: PUMP SHOULDERS & ARMS: PUMP August 16, 2017 Benefits: Strength and muscle definition -Muscles Used: Shoulders, Triceps, Biceps -Equipment Used: Barbells, Dumbbells, Stroops bands Give your lower body a break today and pump those arms and shoulders with isolation exercises to increase blood flow and muscle breakdown! See more details •	17 ABS & CORE: 300 ABS ABS & CORE: 300 ABS August 17, 2017 Benefits: Defining the muscles in the midsection -Muscles Used: Core, Abs, Obliques -Equipment Used: KB, DB, Med Ball Today you'll use resistance equipment to bring out the definition in your six pack. Don't hold back - its 300 Abs, go after your core with all the intensity of the a Spartan warrior! See more details •	18 POWER: PLYO POWER: PLYO August 18, 2017 -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 •	19 BASECAMP CHARITY RIDE BASECAMP CHARITY RIDE August 19, 2017 Benefits: Calorie burn, increased endurance, the best day to go after a 5, 6, or 7 mile shirt, opportunity to practice Basecamp moves while you recover from bike rounds Muscles Used: Full Body Equipment Used: Assault Bike Be a part of our community as we put pedal to the metal in an effort to raise funds for this month’s charity. For every mile you ride on the bike in class today, Basecamp Fitness will donate $1 to charity. See more details •	20 BOOST BOOST August 20, 2017 Benefits: Increase metabolism with half muscle building & half calorie burning -Muscles Used: Full Body -Equipment Used: Barbell, Dumbell, Kettlebell, Boxes This class was designed specifically to boost your metabolism! The first half of this workout will utilize our 7 best muscle building strength exercises followed by our 7 biggest body weight calorie burners! Save some energy for the sprints in the back half of this workout, we’re going for that afterburn! See more details •
21 STRENGTH: LOCKOUT STRENGTH: LOCKOUT August 21, 2017 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 •	22 FUNCTIONAL: REFLEX FUNCTIONAL: REFLEX August 22, 2017 Benefits: Increase your speed, power, athleticism and cardio •Muscles Used: Full Body •Equipment Used: Bosu, Boxes, Med Ball How quick are your reflexes? These exercises will activate the fast twitch muscle fibers that help you move with speed and power. Get ready to sweat! See more details •	23 STRENGTH: RAISE THE BAR STRENGTH: RAISE THE BAR August 23, 2017 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 •	24 FUNCTIONAL: EQUILIBRIUM FUNCTIONAL: EQUILIBRIUM August 24, 2017 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 •	25 STRENGTH: DROPSET 90/15 STRENGTH: DROPSET 90/15 August 25, 2017 Benefits: Strength & Endurance Muscles Used: Full Body Equipment Used: Barbells, Dumbbells, Kettlebells Today we’ll be using the 90/15 interval to train drop sets. Start with a heavier weight than you would normally use and once you can’t do any more reps with good form drop to a bodyweight or lighter weight version of the exercise! See more details •	26 ATHLETIC DEVELOPMENT ATHLETIC DEVELOPMENT August 26, 2017 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! See more details •	27 BASELINE BASELINE August 27, 2017 Benefits: Increased strength, improve your form and technique on 5 fundamental exercises using a different interval to break through plateaus •Muscles Used: Full Body •Equipment Used: Barbell, Dumbbell, Stroops bands, Bodyweight Master the technique of 5 fundamental Basecamp exercises today! See more details •
28 CHEST & BACK: STACK CHEST & BACK: STACK August 28, 2017 - Benefits: Improved strength with more isolation exercises to enhance muscle tone - Muscles Used: Chest & Back - Equipment Used: TRX, Barbells, Dumbbells, Boxes This is the biggest set you'll get for one muscle group at Basecamp - 7 exercises in a row targeting the chest and 7 in a row for the back. See more details •	29 LEGS: STRONG7 LEGS: STRONG7 August 29, 2017 Benefits: Strength •Muscles Used: Legs and glutes •Equipment Used: DB, BB, KB, Boxes We’ve chosen 7 lower body strength-training exercises repeated twice to help you perfect your form and increase strength in your legs and glutes! See more details •	30 SHOULDERS & ARMS: IRONSTRAPS 40/20 SHOULDERS & ARMS: IRONSTRAPS 40/20 August 30, 2017 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) See more details •	31 ABS & CORE: WASHBOARD ABS & CORE: WASHBOARD August 31, 2017 Benefits: The name says it all, we're going for those washboard abs! •Muscles Used: Core, abs, obliques •Equipment Used: Bodyweight, TRX, Med Ball, Dumbbells Get that six pack ready! If you're looking for a workout to torch your core muscles and flatten your midsection, look no further. See more details •

Studio Schedule

August

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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

August 2017

Studio Schedule

August

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