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Daily workout

Legs and Back

The two largest and very powerful muscles of the body are combined to kick start your week!  Back and legs are monster muscles and when systematically conditioned together, this workout delivers the ultimate caloric burn, muscle pump, and fat depleting experience.  Renegade ensures that each portion of both the legs and back will be targeted proportionally and adequately.  Integrating strength and conditioning techniques from performance enhancement and bodybuilding, this workout will be part of your weekly workout routine.

Structure: 15 minutes per station

Station 1: Cardio = Treadmills and Assault Bikes
Station 2: Racks = Dumbbells, Suspension trainers, Pull Up Bars, and Benches
Station 3: Turf = Kettlebells, Battleropes, Glider Discs, and Calisthenics

Breakdown:

15 minutes of cardiovascular conditioning focusing on Endurance, activating the oxidative energy system of the body.  Endurance training is not to be labeled inferior to H.I.I.T. because it is equally important, exercising an entire type of caloric burn.

30 minutes of pure strength, muscle development, and core training

 

Shoulders and Triceps

Shoulders, one of the most resilient and consistently used muscle of the entire kinetic chain. The shoulders are endurance muscles and can take a great deal of stress before significant aesthetic change will occur. Renegade ensures all regions of the shoulder will be targeted to create proportionate strength and shape. Pairing this muscle up to another consistently activated and dominant muscle of the arms, the triceps, makes a great systematic workout without any overlap of muscle conditioning. This pairing will guarantee you to leave the facility with endorphins at an elevated level!

All abdominal muscles will be targeted to ensure the core system is trained in a well balanced and systematic fashion.

Structure: 15 minutes per station

Station 1: Cardio = Treadmills and Assault Bikes
Station 2: Racks = Dumbbells, Suspension trainers, Pull Up Bars, and Benches
Station 3: Turf = Kettlebells, Battleropes, Glider Discs, and Calisthenics

Breakdown:

15 minutes of cardiovascular conditioning focusing on High Intensity Interval Training, the ultimate metabolic spike and caloric burn. This training technique activates the ATP and Glycolytic energy pathways, using carbohydrates as the main fuel source during movement.

30 minutes of pure strength, muscle development, and core training

Legs and Glutes

While the trend and mainstream focus seems to always be above the waist, Renegade, of course, goes the opposite direction. It’s about the lower half always, in all ways! The leg complex is the largest muscle group of the body and breeds a tremendous positive response from the entire kinetic chain. The more conditioned the legs are, the greater the potential for the body to reach maximal aesthetic and performance levels is. Legs not only bring about a huge positive hormonal response, but they also increase metabolism astronomically. This class is a hit and the coaches are always super fired up to train the trunks! Separate yourself and make this class a priority.

Arms and Core

Everybody loves nice arms right!? Using an array of tools from TRX and calisthenics to free weights, the arms and core class will give you a pump like you’ve never had before. In order to get the arms to respond, one must attack and stress the tissues incorporated, and that is exactly what our coaches will push you to do. This class will typically use all modes of cardio to further condition the biceps and triceps. From bodybuilding techniques to less conventional strategies, your arms will reach the vision you have with consistency and hard work. If you are an individual seeking a safe, fun, and effective workout, a bodybuilder, athlete, fitness competitor, a person living the healthy life, or anyone in any category within, the arms and core day is for you. Lean and tone arms, shredded abs, and calories devastation is what we will deliver to you in this class!

Full Body

Oh, glorious full body workout! It is often a love-hate relationship no doubt. The reason is simple: It is NOT easy, it’s completely exhausting, and it’s intense. Our full body routines will put the mind and body to the test! It is on these days that every mode of exercise will be executed to ensure the entire body achieves complete muscle activation and cardiovascular conditioning. Treadmills, assault bikes, battle ropes, kettlebells, Dumbbells, TRX suspension trainers, calisthenics, resistance bands, and more will get that body sweating and ready for summer! This class will accelerate goal achievement and build a better you.

Full Body

Oh, glorious full body workout! It is often a love-hate relationship no doubt. The reason is simple: It is NOT easy, it’s completely exhausting, and it’s intense. Our full body routines will put the mind and body to the test! It is on these days that every mode of exercise will be executed to ensure the entire body achieves complete muscle activation and cardiovascular conditioning. Treadmills, assault bikes, battle ropes, kettlebells, Dumbbells, TRX suspension trainers, calisthenics, resistance bands, and more will get that body sweating and ready for summer! This class will accelerate goal achievement and build a better you.