Game Plan for January

January  Workout Game Plan

For the month of January our muscle group pairings will be Back/Shoulders and Chest/Legs. By switching up the muscle group pairings from month to month, we allow ourselves to avoid complacency and plateauing, hence why the first week of each month leaves us so sore! We also place an emphasis on conditioning ourselves to utilize the same amount of weight under longer periods of tension, which will result in quicker we will see our overall ability to increase weight from month to month! In January we will decrease from  time under tension ( two exercises per muscle group) and will be moving  down to one  exercise per muscle group. 

New January Exercise/Warmup Additions!

Keeping with our monthly tradition, we will again be adding new exercises and new stretches! Each and every month we will bring something new to our classes, which allows us to add to our extensive library of workout options which means not only do we keep things unique and fresh, but we are able to maximize our workout potential instead of getting caught up in the same thing month in and month out! In the month of January we will be adding two new workout exercises and one new warmup exercise.

Double Dumbbell Arnold Press 

  • This exercise targets the front and medial delts while also building strength in the core.

 RB In / Out plank 

  • This  plyometric exercise engages the chest muscles while also incorporating the medial delts as you press out against the band. 


Warm up – Seated inner thigh stretch 

  • This warm up helps open up those hips and warm up the lower lumber of the back . 

During the month of January 2019 any member that refers someone that ends up joining on a standard membership will receive a Team Afterburn Fitness Jacket.
So hurry promotion ends January 31st!!

Strength training is a great way to speed up weight loss and build muscle mass. When you’re trying to lose weight, cardio isn’t the only form of exercise that is beneficial. In fact, if you want to lose weight and keep the extra pounds off permanently, you need to keep your body guessing. The best way to do that is to use multiple types of exercise and several different workout plans.

Build Muscle, Burn Fat

When you are trying to get back into shape, remember that the more muscle mass you have, the faster your body will burn calories. Alternating cardio and strength training workouts is the best way to get the best of both worlds. Cardio helps to burn large amounts of calories, among other things while strength training builds new muscle that will speed up your metabolism and as the muscle grows the fat shrinks.

Strength Training Boosts Your Metabolism

By using both cardio and strength training exercises, your metabolism will begin to adapt to your more strenuous lifestyle. Your endocrine system will begin to release more hormones that will, in turn, provide you with higher levels of energy. The more you exercise, the more energy you will have. Your mood will also improve due to the release of endorphins by the brain. With every exercise routine you perform, your body will begin to function more efficiently.

Long-Term Results

Once you have an established workout schedule along with a good diet, the fat will begin to melt away and your muscles will become more toned. As time goes on, you notice that your stamina and endurance have also increased dramatically. In the beginning, you may see the numbers on the scale go up. Don’t worry! Muscle weighs more than fat so your weight may actually go up before it starts to come down.

At Team Afterburn, we understand the importance of strength training, cardio, as well as nutrition and can help you get the most out of all of them. Our goal is to help you find a workout schedule that maximizes your results in the shortest amount of time to bring out the best in you! Try us out for two weeks for only $29 and see what we can do for you! Like us on Facebook for more valuable fitness tips!

Finding the Best Fitness Boot Camp

We’ve all been there — you started out with the best intentions and a great exercise routine that you managed to keep up for most of the summer. That is until school started and fall hits, right? Then your routine started to fall off as the weather cooled and you have all those other obligations as the holiday’s approach and kids are back in school. Your exercise routine may have stalled out completely due to the social events or the requirements of helping your kids with their homework after school and making sure dinner is on the table every evening. Have you thought about trying a fitness boot camp? Let’s take a look at them and see how they can help.

What is a Fitness Boot Camp?

Fitness boot camps work by building your strength, endurance, and agility through various exercises in a group setting that are designed to keep you going strong through your busy work life, home life, and other activities you complete on a weekly basis. Boot camps are designed to provide whole-body workouts that are challenging, variable and require little special equipment. Good ones build camaraderie, leverage friendly competition and accountability through group participation and are very time efficient.

What Will I Do At a Fitness Boot Camp?

Fitness boot camps have different workouts, but usually include intense strength training and aerobic elements, including pull-ups, pushups, lunges, crunches, drills, and bursts of intense activity followed by a lighter activity.

How Do I find the Best Fitness Boot Camp?

The best fitness boot camp for you is your decision, but a little Internet, friends and family, and community research can go a long way toward finding your ideal situation. There are a few things to keep in mind though. Location, if it is not convenient you probably won’t do it. Do the class times work with your schedule? Most importantly, is there accountability and do you like the type of workouts they do?

Try before you buy!

Most Fitness Boot Camps offer some sort of a trial. A trial is the best way to see if it will be a good fit for you. At Team Afterburn, we have a two-week trial offer for only $29 that offers cardio and resistance based workouts, introductory assessment, monthly evaluations, and scheduled workouts that start at 4 am and go until 7 pm to best fit anyone’s needs. If you need a challenge for the holiday season and want to feel your best each day, give us a call or visit our website. You can also follow us on Facebook to get more helpful fitness tips

Group fitness workouts can be one of the best ways to lose weight in the world! Fitness and nutrition are both ruled by one common denominator: accountability. After all, how else can someone keep diet and workout routine on track unless they’re able to stay disciplined consistently? There’s no denying that some days discipline will be harder to come by than on other days; however, the power to blast through those days when motivation isn’t at it’s highest will be what separates those who succeed from those who only dream.

Get Group Support for Greater Results

There are all kinds of tricks and tips related to mindfulness and self-motivation to keep accountability up, but among all those things, having the support of a group is one of the most powerfully positive things that you can do. Because of our roots as social creatures, we naturally react very strongly to having the influence of a group on our motivation level to do just about anything. The group effect is so powerful that it can make some of the most law-abiding people in the world feel ready to smash a brick through a window during a riot!

Join Your Crew to Crush Personal Records

Now obviously we don’t advocate breaking anybody’s property, but what we definitely can get behind is the goal to break through fitness barriers! If you’re able to find a group of like-minded people who are just as serious about shaping up as you are, your chance at seeing your goals through can easily more than double. Group fitness workouts also have a component of competition that pushes most harder than what they ever do on their own! Here at Team Afterburn, we’re are very aware of the benefits of smartly selected workout groups to make sure you get the most out of EVERY workout.

Smart Skill Matching to Smash Plateaus

Making sure you have the right people in your group is critical. At Team Afterburn, group fitness workout principles are our foundation. We make sure to balance the groups for smooth synchrony in fitness level between partners. The closeness in skill and strength gives the benefit of having another person to share in the journey at a matching pace. Come and get a taste of what real group fitness workouts can do for you with our 2-week trial for only $29 and like us on Facebook at for more helpful tips!

HIIT Principles To Get You Results

You want maximum results when you put in maximum effort in the least amount of time? Then utilize HIIT principles to get serious results, seriously fast. High-intensity interval training, also known as HIIT, is how you ensure you’re getting the most bang for your buck out of your workout.

How HIIT Principles Works

HIIT principles are simple. You go hard, putting in a ton of effort for a short period of time, and then you recover. Rinse and repeat until your workout is done. HIIT style workouts are anything but easy, and they give you an incredible caloric burn in a short period of time. These workouts help us stay true to our name. HIIT style workouts are scientifically proven to not only use up the body’s energy reserves while working out but also keep your body running like a fuel-burning machine for hours after your workout is done. This is caused by the post-exercise oxygen consumption effect (EPOC), aka the Afterburn Effect. As your body replenishes depleted oxygen reserves and repairs muscle tissue after exercise, calories continue to melt away.

Training That Helps You Look Fit Faster

HIIT principles stress your muscle tissue to the point where your body will produce elevated levels of human growth hormone in order to restore your muscles to their peak condition. This surge in human growth hormone will help your muscles grow and increase definition. Don’t worry- this small surge won’t make you bulky or give you a bodybuilder look. This will simply give you the lean, toned shape you’re after.

You Don’t Need to Spend Hours in the Gym!

One of the most common false beliefs about working out is that you have to spend hours busting your butt in the gym to see results, but this simply isn’t the case. Studies have proven that HIIT training works, time and time again. Ready to see what all the hype is about? Give us a try for 2 weeks for only $29 and see what HIIT principle based workouts can do for you-you’ll be hooked! Check out our trial on our website or find us on Facebook for more helpful tips! We can’t wait to help you get the body of your dreams- in less time than you think!