Workout with Coach Shannon and challenge yourself with these six excellent movements! Grab a couple of kettlebells (light, moderate & heavy) and your whole body will feel the work. Kettlebell Snatch (light to moderate weight) 3 sets x 12 reps/side Kettlebell Back Lunge to Press (moderate to heavy weight) 3 sets x 8 reps/side Kettlebell Alternating Swing (moderate to heavy weight) 3 sets x 10 reps/side Kettlebell Bent Over Row (moderate to heavy weight) 3 sets x 10 reps/side K

Tag this 15-minute HIIT interval workout onto your workouts this month for some added calorie burn! PERFORM EACH EXERCISE FOR :30 SEC, COMPLETE THE CIRCUIT, FOLLOWED BY 1:00 REST. REPEAT X 3. HIGH KNEES JUMPING JACKS MOUNTAIN CLIMBERS JUMP SQUATS HALF BURPEE UP DOWN PLANKS SQUAT + FRONT KICK LATERAL LUNGE #fitness #exercise #hiit

Tag this 15-minute cardio interval workout onto your workouts this month for some added calorie burn and cardiovascular health! 2:00 SEATED CLIMB 2:00 STANDING CLIMB 1:00 RUN X 3 ROUNDS #fitness #exercise #cycling

Tag this 15-minute cardio interval workout onto your workouts this month for some added calorie burn! 2:00 ROW 1:00 PLANK 1:00 BICYCLES 1:00 REST X 3 ROUNDS #fitness #exercise #rowing #abs

Tag this 15-minute cardio interval workout onto your workouts this month for some added calorie burn! PERFORM EACH EXERCISE FOR :30 SEC FOLLOWED IMMEDIATELY BY :30 SEC KETTLEBELL SWINGS, THEN :30 SEC REST. GOBLET SQUATS RIGHT LEG LUNGE LEFT LEG LUNGE OVERHEAD PRESS RIGHT ARM ROW LEFT ARM ROW UPRIGHT ROW TRICEP PRESS BICEP CURL PLANK TAPS #fitness #exercise #kettebell

Tag this 15-minute cardio interval workout onto your workouts this month for some added calorie burn and cardiovascular health! 2:00 EASY-MODERATE JOG :30 ALL OUT SPRINT :30 RECOVERY WALK X 5 ROUNDS #fitness #exercise #cardio #intervals

Work all aspect of your lower body with these 5 excellent movements! Step Ups (light to moderate weight) 4 sets x 10 reps/side Leg Press (Wide Stance) (moderate to heavy weight) 3 sets x 10 reps Calf Raises (moderate to heavy weight) 3 sets x 12 reps Side Squats (light to moderate weight) 3 sets x 12 reps/side Back Extension (Glute Focus) (body weight to light weight) 3 sets x 10 reps (TIP: Keep it slow & controlled, really focusing on that mind + muscle connection to fully e

Ready to blast those core muscles? Grab some slider disks and try Coach KC's core circuit! INSTRUCTIONS 3 rounds // :30 sec rest in between each round WORKOUT Plank Jacks (10 reps) Pike Ups (8 reps) Alternating Oblique Tucks (8 reps/side) Alternating Arm Extensions (8 reps/side) EQUIPMENT NEEDED: Slider Disks #fitness #exercise #strengthtraining

Come do LEG DAY with a Coach Nick! This is not your light weight workout. Keep an eye on your form, but challenge yourself with your weight selection. (TIP: If you feel like you could keep going at the end of this workout, you probably weren’t utilizing enough weight.) 1. Goblet Squat (moderate to heavy weight) 3 sets x 10-12 reps 2. Walking Lunges (moderate weight) 3 sets x 10 reps/side 3. Kettlebell Swings (moderate weight) 2 sets x 15 reps 4. Leg Extensions (moderate weigh

Turn up the heat and build that strong shape with Coach Gavin! INSTRUCTIONS 4 sets x 10-12 reps per exercise BACK 1. Pull Ups (can be assisted) 2. Lat Pull Downs (alternating) 3. Face Pulls 4. Land Mine Rows BICEPS 5. Dumbbell Hammer Curls (alternating) 6. Close Grip Barbell Curls 7. Bicep Rope Pulls #fitness #exercise #strengthtraining Learn more about Coach Gavin.

Finish this full-body HIIT workout in less than 30-minutes! INSTRUCTIONS SETS: Super-setting two exercises at a time 1st ROUND: 3 minutes of work followed by 1 minute of rest (before beginning the next set of exercises) 2nd ROUND: 12 minutes nonstop all 6 exercises (little rest as possible) FINALE: 2 minutes (30 seconds per set, 4 times) SET ONE 1. Dumbbell Floor Press to Sit Up Press (10 reps) 2. Mountain Climbers (10 reps / side) SET TWO 3. Dumbbell Iso Lunge + Iso Hammer C

Do you feel guilty when you take a day off? One way to help relieve this guilt is to understand the many benefits that a rest day has to offer. Rest and recovery is an essential component of an exercise program because it gives the body time to repair, rebuild, and strengthen itself between workouts. Exercise – especially intense exercise – creates tiny tears in the muscles. Over time, as muscles heal, they eventually grow bigger and stronger. It’s important to remember that

Engage the core in this ab-blasting workout. Complete this at home or the gym. No equipment necessary. This is the perfect addition to a cardio day or on your living room floor on days you can't make it into the gym! INSTRUCTIONS Perform 5 rounds of each exercise for 40 seconds of work, followed by 20 seconds of rest. Once you complete the fifth round of the first exercise, take 20 seconds to rest before beginning the next exercise. Continue that sequence through the entire w

Finish this full-body workout in less than 30-minutes! INSTRUCTIONS SETS: Super-setting two exercises at a time 1st ROUND: 3 minutes of work followed by 1 minute of rest (before beginning the next set of exercises) 2nd ROUND: 9 minutes nonstop (3 minutes of each set of exercises) FINALE: 2 minutes (30 seconds of each exercise, twice around) SET ONE 1. Bent Over Dumbbell Rows (12 reps) 2. Dumbbell Shoulder Press (12 reps) SET TWO 3. Iso Squat + Reverse Lunge (6 reps/side) 4. B

Each exercise is 1 minute long. Do 5 rounds with 1 minute rest after each round. Bridge Glute Raises Reverse Lunge With Hop (Right Leg) Reverse Lunge With Hop (Left Leg) Lateral Band Walk With Abduction Leg Raise Hamstring Walkouts With 5 Second Hold D/B Stiff Leg Dead Lift To watch instructional videos for these exercises, download our Energy App for members. Scroll down to "Workout Videos," select "Elite Suite," and then "Simple And Effective Glute Workout" by Coach Lorrain

While access to nice equipment alone won't make you achieve results, they are incredible tools that can make a significant difference. As gym equipment continues to evolve and become more sophisticated, we aim to stay in touch with the designs that can provide our members with the best tools to get the most efficient and effective workout possible. We challenge you to incorporate these new pieces into your weekly routine and see how they can help take your workout to the ne

If you’re experiencing discomfort during weight exercises, here are four things to consider... Form Weight Tempo Range FORM Is your body aligned properly during the exercise? Utilize a mirror to check your form during the entire set. Watch for fatigue, especially towards the end of the set where your muscles begin to grow tired. If you experience discomfort at any point during the movement but feel like your form is correct, consider doing an alternate exercise or ask a coach

Our bodies were born to move. A sedentary lifestyle puts you at risk for a wide range of chronic ailments, including heart disease, diabetes, high blood pressure, obesity, depression, osteoporosis, and osteoarthritis. In fact, increased levels of physical activity and fitness are directly correlated with a lower risk of mortality. But not only that, moving your muscles also produces endorphins and a chemical that helps the brain deal with stress. STRENGTH TRAINING Strength tr

The definition of “health” seems to be an ever-evolving, somewhat elusive term. But health isn’t complicated, it’s just that too often people get overwhelmed when they think about improving their health. So we’re here to help you simplify your approach and believe you’ll find it much easier to achieve sustainable results. Health, according to the World Health Organization, is "a state of complete physical, mental and social well-being and not merely the absence of disease and