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1
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STRENGTH: MUSCLE MAKER
STRENGTH: MUSCLE MAKER
April 1, 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!
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2
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CHEST & BACK: BUILD & BURN
CHEST & BACK: BUILD & BURN
April 2, 2018
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!
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3
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LEGS: STACK 90/15
LEGS: STACK 90/15
April 3, 2018
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
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4
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SHOULDERS & ARMS: IRONSTRAPS
SHOULDERS & ARMS: IRONSTRAPS
April 4, 2018
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)
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5
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ABS & CORE: 6 PACK CIRCUIT
ABS & CORE: 6 PACK CIRCUIT
April 5, 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!
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6
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THRESHOLD
THRESHOLD
April 6, 2018
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!
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7
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FUNCTIONAL: REBOUND
FUNCTIONAL: REBOUND
April 7, 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 lighter workout can actually help your muscles recover faster -- take advantage of this opportunity to show your body a little TLC!
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8
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IRONWORKS
IRONWORKS
April 8, 2018
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!
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9
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STRENGTH: COMPOUND
STRENGTH: COMPOUND
April 9, 2018
●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!
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10
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FUNCTIONAL: BLITZ
FUNCTIONAL: BLITZ
April 10, 2018
•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.
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11
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STRENGTH: BREAKDOWN 90/15
STRENGTH: BREAKDOWN 90/15
April 11, 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.
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12
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FUNCTIONAL: BALANCING ACT
FUNCTIONAL: BALANCING ACT
April 12, 2018
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.
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13
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STRENGTH: RECOIL
STRENGTH: RECOIL
April 13, 2018
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.
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14
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FUNCTIONAL: CLAIM YOUR MILE
FUNCTIONAL: CLAIM YOUR MILE
April 14, 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 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.
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15
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POWER: VELOCITY
POWER: VELOCITY
April 15, 2018
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.
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16
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CHEST & BACK: SYMMETRY 90/15
CHEST & BACK: SYMMETRY 90/15
April 16, 2018
•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)
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17
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LEGS: TRIPLE LEGS
LEGS: TRIPLE LEGS
April 17, 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 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.
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18
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SHOULDERS & ARMS: SCULPT
SHOULDERS & ARMS: SCULPT
April 18, 2018
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!
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19
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Abs & Core: Core 45
Abs & Core: Core 45
April 19, 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
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20
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POWER: EXPLODE 40/20
POWER: EXPLODE 40/20
April 20, 2018
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!
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21
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STRENGTH: STRONGHOLD
STRENGTH: STRONGHOLD
April 21, 2018
•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!
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22
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ATHLETIC DEVELOPMENT
ATHLETIC DEVELOPMENT
April 22, 2018
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!
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23
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STRENGTH: MIDLINE
STRENGTH: MIDLINE
April 23, 2018
•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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24
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FUNCTIONAL: MED BALL 30/30
FUNCTIONAL: MED BALL 30/30
April 24, 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
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25
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STRENGTH: STICKING POINT 90/15
STRENGTH: STICKING POINT 90/15
April 25, 2018
Benefits: This full body strength workout will focus on weighted exercises to improve form and technique (added focus on improving Pull-up & Chin-up technique)
Muscles Used: Full Body
Equipment Used: Dumbbell, Kettlebell, Boxes
The sticking point 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 bottom of the Pullup)
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26
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FUNCTIONAL: FREEZE
FUNCTIONAL: FREEZE
April 26, 2018
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: Double Trouble
Strength: Double Trouble
April 27, 2018
Benefit: Compound sets to boost strength and endurance
Muscles Used: Full Body
Equipment Used: Barbells, Dumbbells, Kettlebells, Plates
We’ve got back to back exercises in the same movement pattern to give you a second chance to build some muscle today. If you did Monday’s Strength class, this workout will train all of the opposite muscle groups!
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28
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FUNCTIONAL: CHAOS 40/20
FUNCTIONAL: CHAOS 40/20
April 28, 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!
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29
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OVERLOAD
OVERLOAD
April 29, 2018
• 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 round into 3 sets of 10 reps.
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30
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CHEST & BACK: PYRAMID
CHEST & BACK: PYRAMID
April 30, 2018
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!
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