OUR Workouts

  • Our Lower Body Strength Workout is designed to build strength, improve endurance, and create a balanced, functional body. By focusing on essential lower body movements, this workout strengthens key muscle groups, enhances stability, and promotes long-term physical resilience, all while being customizable to your individual goals.

    Squat Movements:

    Build strength in your quads, hamstrings, and glutes with compound exercises that mimic everyday movements. These exercises are vital for increasing lower body power, improving balance, and enhancing functional strength for daily tasks like lifting, climbing, and more.

    Hinge Movements:

    Strengthen your posterior chain—glutes, hamstrings, and lower back—while improving hip stability and mobility. These movements are crucial for injury prevention and building functional power for activities that require bending and lifting.

    Carry Movements:

    Engage your core, shoulders, and grip with carry exercises that challenge your full body. These movements promote better coordination, stability, and overall functional fitness, which is essential for both athletic performance and everyday life.

    Optional Jump Exercises:

    For those seeking to enhance athleticism, you can incorporate optional jump exercises. These dynamic movements help build explosive power and improve lower body speed, agility, and overall performance.

    Isolation Movements:

    Customize your workout by focusing on muscle growth (hypertrophy) or fat burning and toning (endurance). Tailor your session to target key areas like the glutes, quads, hamstrings, or calves based on your goals.

    With a focus on both strength and endurance, this session will leave you moving more efficiently, feeling stronger, and ready for whatever your day throws your way.

  • Our Upper Body Strength Workout is designed to build upper body strength, enhance muscle tone, and promote functional fitness. By targeting key muscle groups through a variety of compound and isolation exercises, this workout helps you achieve balanced upper body development, improve posture, and increase overall power and stability.

    Press Movements:

    Strengthen your chest, triceps, and shoulders through compound pressing exercises that improve upper body power, helping you push more efficiently in everyday activities.

    Pull Movements:

    Target your back, biceps, and traps with pulling exercises that promote balanced upper body development and improve posture.

    Carry Movements:

    Engage your core, grip, and shoulders with carry exercises that challenge your entire body, improving stability, coordination, and functional fitness.

    Optional Medicine Ball Throws and Slams:

    Add an athletic edge with medicine ball throws or slams to improve upper body explosiveness and power. These exercises are ideal for athletes or anyone looking to enhance dynamic upper body strength.

    Isolation Movements:

    Customize your workout with isolation exercises that focus on either muscle growth (hypertrophy) or fat burning and toning (endurance). Choose to target the pecs, biceps, triceps, lats, shoulders, or abdominals depending on your goals.

    With a focus on both strength and endurance, this workout will leave you feeling stronger, more defined, and ready to tackle your daily activities with confidence.

  • Our Total Body Strength Workout is designed to provide a full-body training experience, combining key movements that build strength, improve endurance, and promote balanced fitness. This workout targets both the upper and lower body, ensuring you develop functional strength, power, and stability from head to toe, with the flexibility to customize it based on your goals.

    Squat or Hinge Movements:

    Strengthen your quads, glutes, and hamstrings with compound exercises that develop lower body power and stability. These movements are essential for functional strength, supporting everything from athletic performance to daily tasks.

    Press and Pull Movements:

    Build upper body strength by targeting your chest, back, shoulders, and arms through a combination of pressing and pulling exercises. These movements ensure balanced upper body development, improving posture and overall power.

    Carry Movements:

    Engage your core, grip, and shoulders with carry exercises that challenge your entire body, promoting full-body stability and coordination for better functional fitness.

    Optional Jumps, Slams, and Throws:

    For those looking to enhance their athleticism, we offer optional dynamic movements like jumps, slams, and throws. These exercises improve explosiveness, speed, and power, making them ideal for anyone seeking to develop athletic performance alongside strength.

    Isolation Movements:

    Customize your workout by focusing on a combination of upper and lower body muscles. Whether you're aiming for muscle growth (hypertrophy) or toning and fat burning (endurance), this phase lets you tailor the workout to your specific goals.

    With a focus on functional strength and conditioning, this workout leaves you feeling stronger, more athletic, and ready for your day.

  • Our Recovery Workout is designed to keep you feeling your best by addressing common physical challenges and helping you recover faster, so you can perform at your peak. This session focuses on mobility, injury prevention, and stress relief, ensuring your body and mind stay in top condition.

    Mobility:

    Enhance flexibility and range of motion with targeted movements that help prevent injuries and boost overall performance. Improved mobility is key to moving freely and efficiently, both in and out of the gym.

    Rehab/Prehab Exercises:

    Tackle common physical issues and prevent future injuries with exercises that focus on areas frequently impacted by daily life, especially for working professionals. These exercises keep you resilient and ready for the next workout.

    Meditation:

    Calm your mind and body with meditation techniques that reduce stress, enhance physical recovery, and sharpen mental focus. A clear mind and relaxed body are essential for optimal fitness and well-being.

    This session leaves you feeling refreshed, rejuvenated, and prepared for your next workout, while addressing the physical and mental strains of everyday life.