October Workouts

October Workouts

Oct 03, 2018 / By : / Category : Workouts


 

GO FALL THROTTLE WITH NEW OCTOBER WORKOUTS

The seasons may be changing, but our workouts are here to keep you consistent and strong. Switch up classic movements and exercises. Don’t be afraid to spice up your workout routine!

COACHING: STRENGTH

TOTAL BODY

10/31/2018: Jacked O' Lantern: 19-Minute Moderate Complexity Workout with Coach Chance
Get Jacked with 30-second intervals of Front Squats, Strict Presses and Thrusters. You’ll have 30 seconds of rest between each interval. Expect an extra challenge at the end that will leave you totally carved!

10/24/2018: Lift and Twist: 14-Minute Moderate Complexity Workout with Coach Rebekah
Try out Superset DB Deadlifts and DB Alternating Reverse Lunges to sculpt your lower body, then throw in Alternating Bicep Curls and Lateral Delt Raises to work on your upper body. 2 sets of DB Russian Twists complete the total package!

10/4/2018: Clean Cut: 14-Minute Higher Complexity Workout with Coach Aaron
Mr. Clean will have some rivalry in the gains department after you scorch through Clean Cut! Coach Aaron shows you the beauty of cycling through just 3 movements to create a total body burner.

UPPER BODY

10/16/2018: Trick or Tricep: 13-Minute Lower Complexity Workout with Coach Jackie
Get your pump on with Bicep Curls and Tricep extensions, working 30 seconds at a time. Grab a pair of dumbbells heavy enough to challenge you for the curls, but light enough to extend overhead. 4 rounds will do the trick!

LOWER BODY

10/10/2018: Birthday Burn: 30-Minute Higher Complexity Workout with Coach Courtney
5 rounds of Dumbbell Front Squats, Dumbbell Reverse Lunges, and Single Leg Deadlifts are waiting for you. You'll work for 50 seconds each interval with only 10 seconds of rest between movements. This non-stop workout will have those glutes in top shape!

COACHING: CARDIO

TREADMILL RUN

10/31/2018: Ready or Not: 39-Minute Medium Intensity Workout with Coach Rebekah
Ready or not, here comes Coach Rebekah with another 5K inspired workout! Incremental speeds of 5, 6, and 7 MPH will help you get your stride right and your form tight. It's time to run!

10/24/2018: I Love The '90s: 20-Minute High Intensity Workout with Coach Lee
Learn to love the ‘90s… INTERVAL STYLE! 90 seconds of Max Effort sprints followed by 90 seconds of Active Recovery will push you to your limits!

BIKE

10/31/2018: In My Wheelings: 20-Minute High Intensity Workout with Coach Anna
#AMPNation, do you love us? Are you riding? You’ll never leave us after you try this intense bike workout! In just 20 minutes, you’ll hit 10 Max Effort blocks and become a fat-burning machine during and after your workout.

TREADMILL WALK/JOG

10/29/2018: Zombie Walk: 19-Minute Medium Intensity Workout with Coach Jackie
Get ready for a zombie apocalypse with ascending Power Walk/Jog intervals starting at 4 MPH with a 5% Incline and topping out at 4 MPH with an 11% Incline. Whatever you do, don't slow down!

MEDITATION

10/31/2018: Value: 7-Minute Mental Focus Session with Coach Parker
Stop to focus on what you value most in your life as you relax and reflect with a refreshed perspective.

10/16/2018: Optimistic: 8-Minute Mental Focus Session with Coach Parker
A simple attitude shift can change the way we perceive the tasks of our day. Take some time to relax and reflect as you think about how "I have to" can become "I get to" with a shift of perception.

10/4/2018: Self-Awareness: 11-Minute Mental Focus Session with Coach Rebekah
Find a spot to relax and reflect upon the ways that being open to feedback can present opportunities for growth.

10/4/2018: Let's Fly: 11-Minute Mental Focus Session with Coach Rebekah
Take a step towards the unknown as you open your mind to new possibilities. Coach Rebekah will align your thought process for growth as you take challenges head on.

CORE

10/24/2018: Quick Core: 8-Minute Medium Intensity Workout with Coach Rebekah
Get ready for an isometric challenge that will take you through 30-second Plank Holds and Mountain Climber intervals. You'll also have 2 rounds of V-Sit Holds. With only 15 seconds to transition, this workout will move quickly!

10/4/2018: Tight Waist: 10-Minute Medium Intensity Workout with Coach Lee
Strengthen your core with 30-second intervals of Sit-Ups, Oblique Crunches, and Flutter Kicks. You'll have 4 total rounds with 30 seconds of rest between rounds.

ROWING

10/24/2018: No Fear: 16-Minute Medium Intensity Workout with Coach Parker
Don’t be afraid of this scorcher! Coach Parker guides you through working blocks of 2-minute Burn Pace intervals and 1-minute Base Pace intervals. With plenty of technique guidance and motivation, this workout is yours to defeat.

OUTDOOR RUN

10/24/2018: Runge: 25-Minute High Intensity Workout with Coach Lee
Take your glute gains to the next level! This high-intensity running workout has 15 and 30-second intervals of Jumping Lunges (Plyo Lunges) mixed in with Base, Burn and Max Effort running intervals.

OUTDOOR WALK/JOG

10/24/2018: Exhale Success: 26-Minute Medium Intensity Workout with Coach Jackie
Serious joggers, this one is for you! Take on this mash-up with extended jogging and power walking intervals. 30-second Air Squat intervals will be thrown in to ramp up the calorie burn. Breathe in the fresh air and exhale success!

10/16/2018: Cake Walk: 27-Minute Medium Intensity Workout with Coach Lee
Celebrate your fitness with this mash-up workout! You’ll do 3 Bodyweight Squats on the minute for 20 minutes in between Power Walking and Walking intervals. That’s a total of 60 squats… Piece of cake!

STAIR CLIMBER

10/24/2018: Stairway Sprinter: 15-Minute High Intensity Workout with Coach Rebekah
Ready for this short, sweet and INTENSE Stair climber challenge? Max Effort 30-second Climbing intervals at the highest possible level are waiting for those who dare. This is NOT for beginners... hold on if you must, but keep climbing!

10/16/2018: Sweet 16: 21-Minute High Intensity Workout with Coach Jackie
Get ready for 5 separate 1-minute intervals at a Level 16 followed by 2-minute intervals at a Level 4. This is the perfect workout for those looking to progress into a higher intensity on the stair climber!

BODYWEIGHT

10/16/2018: Dirt Off Your Shoulder: 22-Minute High Intensity Workout with Coach Jackie
This pyramid-style workout adds 1 new movement to each block until you reach the peak! Build up to 5 movements to the top, and then 5 back down. Face 30-second intervals of Air Squats, Mountain Climbers, Glute Bridges, Burpees, and Sit Ups.

ELLIPTICAL

10/4/2018: Retro-Fit: 22-Minute High Intensity Workout with Coach Lee
Pedal forward for 4 working blocks consisting of 60 seconds of Base Pace, 40 Seconds of Burn Pace and 20 seconds of Max Effort. You’ll get a 1-minute Active Recovery break before going retro and pedaling in reverse for 4 more working blocks.

 

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