Unique Functional Conditioning Circuit (+Videos) By Sarah Rippel, author of Build ‘N Burn   I am a BIG fan of conditioning workouts that are sustainable, meaning continuous movement can be performed without the need to stop & rest for chunks of time. I also explain these types of workouts as not having an intensity of "OMG I am about to die!" The word "functional" is played-out in 2018, but it gets the point across here. Each of the movements requires total-body integration Read more [...]

Using a Tempo Focus with Build ‘N Burn Workouts By Sarah Rippel, author of Build ‘N Burn   The concept of tempo is not a new one, but it has become more popular in recent years regarding strength programming. Tempo is basically the speed at which a rep is performed. It can be easily integrated into the original Build ‘N Burn programming to create an entirely different training experience!   The goal is to emphasize time under tension (TUT) by placing deliberate emphasis Read more [...]

Your Most Important Fitness Business System, Program Design     Which of the following sounds more logical to you?   A bunch of random exercises thrown together to look like a plan or a well thought out plan, set, complete and ready for delivery?   You can decide or maybe I can help you decide.   Any fitness professional, worth the amount of their client’s hard earned cash, understands the importance of an organized system.   As fitness business owners, we Read more [...]

Speed Ladder + Static Core Continuous 30-Second Circuit Version 2.0 By Sarah Rippel, Author of Build ‘N Burn   One of my favorite things about being a fitness professional is the fact that it gives me a creative outlet. I can take what I know about human movement, strength training, energy systems, and programming and make it my own, while ultimately shaping the experience around the goals of each person I train. When you have a firm grasp of the principles, you can create an environment Read more [...]

Build ‘N Burn Remix Workouts: V1.0 By Sarah Rippel -Author of Build N Burn I love taking old workouts and making them new, and feel this is something all of us should do! Didn’t mean to rhyme, but felt it was about time…okay, really though. 🙂 I will be sharing some remixed BNB workouts with y’all in upcoming articles. Let’s kick off this series by giving the Burn B workout from Phase 2 a little spin! Video NOTE: 5 rounds = 10 minutes NOT 5 minutes The original workout uses Read more [...]

The Top Three Benefits of Boot Camp Periodization Training by Georgette Pann   If you run boot camps for athletes, then you’ve probably used periodization training to be sure they reach peak performance for their most important competitions.   But what about if you’re running fitness boot camps for the average person who wants to lose weight and get in shape?   You see, a lot of fitness boot camp instructors focus on providing a fun, challenging environment. That’s Read more [...]

Making the Most of Warm-Ups By Sarah Rippel -Author of Build N Burn I have been incorporating basic barbell lifting into my small group training program for over four years, which coincides somewhat with me bringing my groups indoors. This is also a reflection of my retiring from the sport of triathlon in the summer of 2013 and returning to my true love: lifting. I was a bodybuilder and figure competitor back in the day, competing in my first show in the fall of 1996 and hanging up my bikini and Read more [...]

The Continuous 20-Second Interval Format (“BURN” Circuits w/ Videos )  By Sarah Rippel -Author of Build N Burn       Build 'N Burn Overview:   The continuous 20-second interval format is featured in one of the “Burn” workouts included in Build ‘N Burn. In this workout, exercises are performed back to back without rest in between for 20 seconds each.   "Burn" Continuous 20s Intervals Format:   The examples I have outlined below Read more [...]

5×5 STATION CIRCUIT  by FunkRoberts     This workout has 5 stations all focusing on different aspects of what you will need to become a well-conditioned . You will work through each station one by one for 5 minutes each. POWER AND STRENGTH SPECIALTY PLYOMETRICS-Explosive CORE-ABS CARDIO-CONDITIONING Continuously perform all exercises for the prescribed reps/time one after the other at each station for 5 minutes with no rest in between. Take a 2-minute break between Read more [...]

Alternating EMOMs for Small Group Training By Sarah Rippel -Author of Build N Burn   It’s no secret that I love the EMOM format for conditioning work in a group training setting. EMOM stands for “every minute on the minute,” and for whatever reason it’s become the “Tabata” of 2018. EMOMs are popular these days, but there’s really no magic to the concept. It’s a straightforward format that works well.   Everyone is doing EMOMs involving all sorts of exercises! Read more [...]