Free Trial Thursday 1/12/23

January 12, 2023
Free Trial Thursday 1/12/23


Free Trial Thursday attendees will focus mainly on THE WORK-OUT description and videos to go with it below. We will guide you through the warm-up and go over the work-out details when the rest of the class is doing THE STRENGTH session of the class.

All work-outs will be scaled to meet individual need and abilities, no matter your current level of fitness..

All questions will be answered when you arrive!


Low Back Mobility

Glute Foam Roll


For 7:00 work through the following movements


Alternating Runners Stretch

Alternating Lunges


4 Rounds

You will spend :45 doing the movement, then you will have 0:15 to transition to the next

Station #1 - Single Arm DB Walking Lunge

Station #2 - Bike, Ski or Run (change it up each round)

Station #3 - Single Arm DB Step-ups (be sure to change the hand hold the DB each round or switch 1/2 way)

Station #4 - Row for calories (try and match your calories each round)


As Many Box Jumps and Burpees as Possible

Following a 1:00 clock for 20:00

Athlete 1

Minute 1- Complete 20 Reverse Lunges, then with time remaining, do as many Box Jumps with remaining time.

Athlete 2

Minute 2 - 16 Ab Mat Sit-Up (AMSU) and then, As many Burpees with remaining time

There is no rest in this work-out. One athlete begins with one set of movements, the other starts with the other. Set your stations up wisely so that transition is efficient.

** One score (total BJ and Burpees added together)

THE FINISHER (optional)

Front Squat (from rig)

Barbell Glute Bridges

Continue Reading

pushpress gym management software for boutique gyms and fitness studios