Beginner

These workouts are designed to build a platform of stability, balance, and coordination necessary for more advanced exercises. The focus will be to develop proper form, improve circulation, and increase flexibility. The workouts will be low impact and light in cardio intensity. The beginner workouts will be great for those just getting started, or as a great active recovery routine for the seasoned athletes.

Perform: 5-10 reps, 2 times through; or 30 seconds on, 30 seconds rest; or 5 minutes duration.

Intermediate

Now that you have the basics down, it’s time to turn up the intensity. The exercise routines are now based on a pre-existing level of stability, balance, and coordination. A higher degree of proper form will be needed to carry you through as the impact increases, the cardio level is turned up and the sweat begins to build. You will see gains in flexibility and a wider range of motion. Core strength will be emphasized here to hold it all together.

Perform: 10-15 reps 3 times through; or 40 seconds on, 20 seconds rest; or 5-10 minutes duration; or Tabata.

Advanced

Now it’s time to get serious! Here you will need to really focus on your stability and core strength to carry you through these routines. Compound exercises emphasizing a chest burning cardio level with a higher impact will be the norm. Bring a towel, you’ll need it!

Perform: 15-25 reps 3 times through; or 50 seconds on, 10 seconds rest; or 5-10 minutes duration; or Tabata

Red Line

Some like to get a work out in while some of us want really go for it! These routines are designed for the top performers that can handle intense, heart thumping cardio and don’t mind dripping in sweat. Multiple compound moves with minimal breaks will push you to your limit. The common them for these routines; arms will scream, core will clench, and legs will wobble at the end of these sessions!

Perform: 15-25 reps 3 times through; or 50 seconds on, 10 seconds rest; or 5-10 minutes duration; or Tabata

Short for “Repetitions,” represents the number of times you perform each exercise. For example, if our workout calls for 10 reps of lunges, this means you will perform a lunge 10 times, or 10 repetitions. Or for compound exercises, if the workout calls for 15 burpees, then you are performing 15 reps of burpees.

Sets refers to the number of times you perform or repeat a group of repetitions (reps). For example, a typical workout might call for Lunges, 10 reps, 3x. This means you will perform 10 lunges, rest; 10 lunges, rest; then 10 lunges, rest. Another way to word a lunge workout is to call for 3 sets of 10 (reps).

A circuit is combining several sets into a continuous flow. An example would be performing a set of lunges (10 reps), followed by a set of push ups (10 reps), followed by a set of mountain climbers (50 seconds on, 10 seconds rest). A typical workout would call to perform this circuit 3-5 times through.

Reps

Short for “Repetitions,” represents the number of times you perform each exercise. For example, if our workout calls for 10 reps of lunges, this means you will perform a lunge 10 times, or 10 repetitions. Or for compound exercises, if the workout calls for 15 burpees, then you are performing 15 reps of burpees.

Sets

Sets refers to the number of times you perform or repeat a group of repetitions (reps). For example, a typical workout might call for Lunges, 10 reps, 3x. This means you will perform 10 lunges, rest; 10 lunges, rest; then 10 lunges, rest. Another way to word a lunge workout is to call for 3 sets of 10 (reps).

Circuit

A circuit is combining several sets into a continuous flow. An example would be performing a set of lunges (10 reps), followed by a set of push ups (10 reps), followed by a set of mountain climbers (50 seconds on, 10 seconds rest). A typical workout would call to perform this circuit 3-5 times through.

EXERCISES

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