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  • Cassie Hecker

New Sweat Programming to Suit your Outdoor Adventures Better

Updated: 3 days ago

One of the positive things to come out of this pandemic is our SweatFam has taken on more outdoor adventures and personal sports! We love seeing your hikes and rides on Strava, IG posts in the woods and slopes, and hearing about your virtual marathons. To keep you in tip top performance, we have adjusted how we will program your weekly classes to still incite muscle growth, keep you agile and fast! The cardio portion will always vary to keep things exciting, but the strength focus will remain the same weekly to allow you to plan your workouts and create excellent habits and routines!



Mondays: Arms & Shoulders


Biceps/Triceps/Delts: Focusing on increasing upper body strength today. Your goal is to get 8-10 reps, working to muscle fatigue/failure. Working to incite muscle growth by pushing beyond what you lifted last session.



Tuesdays: Full Body Stability/Mobility


Practicing weighted foundational movement patterns is necessary for everyone - no matter your experience or fitness goals. This workout is designed to strengthen supporting muscles and the benefits include: muscle balance, improved posture, reduced injury risk, stabilized joints and enhanced coordination/performance. Optimal mobility and movement is necessary to unlock your athletic potential (no matter your goals) and reduce risk of injury - all of which will translate to a stronger and faster you!

Wednesdays: Legs


Focusing on increasing lower body strength today. Your goal is to get 8-10 reps, working to muscle fatigue/failure. Working to incite muscle growth by pushing beyond what you lifted last session.



Thursdays: Back & Shoulders


Having a strong back and shoulders are essential for being able to carry heavy loads and making your day to day life work easier. Today we will focus on the foundation for your body being able to move heavy objects properly. Chose weights that you will fatigue after sets of 8-10reps, taking breaks during the intervals are encouraged as we are working to failure to incite muscle recovery/repair in your delts/lats/rhomboids/lower traps today.

Fridays: Cardio+ & Abs


Heavy Cardio workout to continue to build your aerobic base. Using the machine and bodyweight explosive moves to vary between medium to max efforts. Today our strength focus is Core, the foundation for being able to move heavy weights and keeping/gaining agility.


Saturdays: Total Body Power


As we age (and like it or not, we're all aging!) muscle power is lost more quickly than strength. It's therefor imporrtant to practice exercises that produce gains in power, not just strength. In this workout, we'll combine some higher-velocity power exercises with the more deliberate, slower, strength-training exercises you're used to, in order to reap the benefits of both.

Sundays: Legs (Stability)


Lots of single leg strength and balance work, that will easily translate into your daily life and adventures. Weighted abdominal exercises to increase core strength for injury prevention and increased performance.

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