Level 1- 08/28/2021

Did you know we’re hosting in-person group classes starting next week?

The class will be following the level 1 programming! If you’re interested click the link above. Are you ready to join us for all the fitness all the time? Sign up HERE!


Foam Roll/Stretch calves, quads, lower back – 2 min e/s then 5 Min Cardio of your choice – increase intensity each minute


3 Rounds
10 Banded Good Mornings
10 Reverse Lunges
10 Deadbug
*Psoas March- https://youtu.be/7jUsADuYiJw*Banded Clam Shell- https://youtu.be/QjKyGqrAaP4*Deadbug Heal Taps – https://youtu.be/hKI7Pvqc9zk


40 Min EMOM
Min 1-10 Cal Row
Min 2- 10 Burpees to a 12″ Target
Min 3- 10 Cal Bike
Min 4- 10 Russian KB Swings

**The calories should take you about 35 -40 seconds each round (so scale accordingly)**

Don’t have either or both cardio equipment?
Row- 100m Run
Bike- 28 Reverse Lunges

Cool Down

Pigeon Stretch – 2 min e/s
Foam Roll lower back and quads 2 min e/s

*Lower Back- https://youtu.be/CXUjsU-Dgks
*Quads- https://youtu.be/QY5R14p7GJw
*Pigeon- https://youtu.be/tYY-cqNjuVA

————–Hormones and Training—————

Follicular Phase – Days 1-7

Hydration and nutrition are two things we harp on a lot. It’s because these can make or break a training session. It’s easier to become dehydrated 3 out of 4 weeks of your cycle. This week you have fluid loss and increased inflammation. Being mindful about staying hydrated can help with menstrual symptoms. Paying attention to nutrition needs can provide you with what you need to crush workouts like today.

Follicular Phase- Days 8-14

Let’s see what you’ve got today.

Luteal Phase – Days 15-21

REPOST: Guess what? During this phase your body is much better at using fat as fuel! And guess what? The fat burning zone comes in to play after 30-45 minutes of steady movement! Now you still need to eat some carbs before training, but the cool thing is as you burn those carbs off your body will segue nicely into using fat as an alternative fuel source!

Luteal Phase- Days 22-28

If the volume is overwhelming you have two choices: decrease the volume or approach it in chunks. See what just one round feels like, then go from there.

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