Welcome to Coaches' Corner. This is where our coaches can share with you what goes on behind the whiteboard when designing and delivering your training programs. Learn about this month's group training program; what you will be doing, what you will be feeling, and why the program is designed this way.
We are delivering three different virtual at-home training programs this month, suitable for all fitness levels. Learn more about how your coaches have designed the program here.
If your goal is to lose weight and get in shape, join Coach Evan's "Quarantine 15" Weight Loss Program every weekday at 8:00am.
Each session features strength training at the beginning of the session, and cardio to finish the session.
Each week will focus on developing strength and movement quality in 3 phases of movements. In week 4 we will put it all together.
Week 1: Eccentric - This week you will feel a lot of burn but it will help you control your movements better. These movements will be a slow controlled descent during the exercises
Week 2: Isometric - This week we will focus on training the sticking point (bottom part) of the movement. This will help you build strength from a static position
Week 3: Concentric - This phase will feature traditional non-tempo movements. You should feel more control over these movements, built from the previous weeks.
Week 4: Explosive - This phase we will put it all together! We will be testing the power we built from the previous phases.
If you strive to be a winner, and your goal is to restore movement function, athleticism, and coordination, then join Coach Julius' Functional Fitness Challenge every weekday at 12:00pm.
This is the time to get SERIOUS about your fitness. After 4 weeks, you will feel stronger & confident with your basic movements. We are focusing on Eccentric phase of movement to challenge your form and increase time under tension to you build the right muscles for optimal functionality.
This is also a challenge for clients and online participants to stay motivated and accountable. If you show up to the all the live workout sessions, you will get entered to receive a swag bag.
Coach Julius will check participation at the end of workout In order to be counted you have to stay through the entire workout and be checked in.
BONUS: Since this is a strength focused program, Coach Julius will also be assigning extracurricular ESD after each workout that you can do at home or outside.
If your goal is to tone up and get strong in your upper body, then join Coach Kevin's "Arm Farm" Core and Upper Body Program every weekday at 5:30pm.
This training program will keep your heart pumping throughout the entire session, while challenging your upper body and core. Prepare to feel the burn in your upper body all month long!
Monday - Triceps, Shoulders, Chest. We will work on upper body pushes, and core strengthening in an AMRAP style to challenge your stamina and burn a lot of energy in a short amount of time.
Tuesday - Upper Back, Shoulders, Biceps. We will work on upper body pulls and core strengthening in a Tabata style to induce a higher metabolic rate hours after exercise.
Wednesday - Core & Pillar. We will do an all around ab strengther to increase overall strength and stability in a AMRAP style to challenge your stamina and burn a lot of energy in a short amount of time. This will also be a recovery day from your upper body so we can hit it again tomorrow.
Thurdsay - Triceps, Shoulders, Chest. We will work on upper body pushes, and core strengthening in a Ladder style to challenge your strength endurance. The density (or number of reps) decreases as the workout goes on, so you’ll be able to keep your intensity high from start to finish. You’ll also keep your heart rate up the entire time for an added cardio challenge. By doing a ladder pushing the reps will double up on cutting fat and building muscle. You will feel sore today!
Friday - Upper Back, Shoulders, Biceps. Rounding out the week, we will work on upper body pulls and core strengthening in an AMRAP style to challenge your stamina and burn a lot of energy in a short amount of time. By this time in the week, you may be sore and tired. AMRAP will allow you to take this workout at your own pace.
