Our workouts are all the same formula but constantly varied combinations:
25 minutes total of cardiovascular intervals where participants are challenged to reach 90% of personal maximum heart rate multiple times with recovery.
25 minutes of muscular strength and conditioning. This is functional weight training performed with body weight, hand weights, bands, balls and some standard equipment like cable machines, pullup bars etc.
10 minutes of core strength using a variety of movements.
While individuals can vary their workout to fit their current fitness level, here is a sample of what our members might do when they come in for their 60 minute workout:
Cardio
Choice of machine- treadmill/bike/elliptical/arc trainer.
Round 1 (wearing heart rate monitor – connection to cardio telemetry machine for at risk population)
30 sec @ 1 degree and 90 rpms
15 sec recovery
30 sec @ 0 degree and 100 rpms (sprint)
15 sec recovery
30 sec @ 4 degree and 60 rpms
15 sec recovery
30 sec @ 2 degree and 80 rpms
15 sec recovery
60 sec @ 3 degree and 70 rpms
60 sec @ 2 degree and 80 rpms
60 sec @ 1 degree and 90 rpms
60 sec recovery
60 sec @ 4 degree and 60 rpms
60 sec @ 5 degree and 50 rpms
60 sec @ 6 degree and 40 rpms
60 sec recovery
TRANSITION (switch equipment optional) 30 sec of speed squats and 30 sec wall sits.
Repeat Round 1
Strength
45 secs each:
Bentover Rows > Reverse Fly
Supinating Arm Curls > Hammer Curls
Chest Press > Chest Fly
Overhead Extensions > Dips
Alternating Lunges > Squats
Front Raise > Lateral Raise
Deadlift w/ Calf raise > Upright Row
Alternating Pullovers > Lat Pulldown
Leg Curls of Superball > Runway Cardio (choice stairs/sprint/side shuffle)