LEARN HOW TO EARN THE BURN!
FOLLOW THIS GUIDE
TO LEARN HOW TO
OPTIMIZE YOUR RESULTS!
stronger
Pushing yourself to give your best effort with each exercise, each set and each workout will help you get progressively stronger over time
leaner
Each week you'll burn calories during and after class. This will lead to less body fat while maintaining and improving your muscle tone
MORE energized
Boost your energy and metabolism from each workout. More workouts, more energy
YOUR BURN STATS; WHAT DO THEY MEAN?
REPS
Reps, or repetitions, are the Total Pace
of your workout. How many your were able to complete each 30 seconds over 30 minutes
Joules
The Total Energy and effort you generated with each repetition that you pushed or pulled with during the workout
watts
The Total Power generated from a particular repetition. The number shown clears & resets after each repetition
REPS - GOAL
To optimize your results with your reps, you want to achieve a certain pace for each set
15 reps is the pace/tempo or minimum goal of how fast to go while keeping good form during each exercise to spark the correct response from your body
20 or more reps if you want to ignite even more burn during and after the class!
Joules - GOAL
Your Joules earned represent your total cumalative effort of how hard you push or pull, how challenging your resistance levels are, your range of motion and how many times you perform each repetiton
Thus, you want to keep pushing up your effort as exercises become easier and you get stronger, which will increase your total joules over time
RESISTANCE GOAL
You want to find the most challenging resistance level you can handle in good form on each and every exercise for 15 reps or 20 or more to burn more
activate & STIMULATE
FNB HIIT STIMULATES 5 SYSTEMS IN YOUR BODY
Muscular
cardiovascular
metabolic
hormonal
skeletal
The optimal way to activate your muscle, stimulate your heart rate and your metabolism is to utilize the most challenging resistance level you can handle in good form on each and set of each and every exercise for no less than 15 reps or 20 or more to burn even more!
HOW TO OPTIMIZE YOUR RESULTS!
RECORD YOUR INITIAL BURN STATS: Take a picture of YOUR FIRST UPPER, LOWER & TOTAL BODY BURN CLASS stats
This will establish A baseline of pace and effort or intensity to build upon
YOUR PACE AND YOUR WORKOUT EFFORT HELP YOU EARN THE BURN BOTH DURING & AFTER THE CLASS
WORK TO ESTABLISH A CHALLENGING LEVEL OF RESISTANCE FOR ALL EXERCISES
FORM IS A FACTOR!
WORK TO IMPROVE YOUR FORM OF EACH EXERCISE OVER TIME
USE OR FLEX YOUR CORE TO KEEP YOU STEADY ON THE FLOOR DURING EACH EXERCISE
WORK TO IMPROVE THE EFFICIENCY OF SWITCHING AND ADJUSTING YOUR RESISTANCE AND THE WORKOUT STATION SETTINGS
WORK TO FLEX BETTER - MEANING IMPROVE HOW WELL YOU CAN CONTRACT & CONTROL EACH MUSCLE DURING EACH MOVEMENT OVER TIME
PUSH TO PROGRESS!
GIVE YOUR BEST EFFORT EACH AND EVERY CLASS!
yOUR DON'T HAVE TO SET RECORDS EVERY TIME YOU WORKOUT WITH YOUR BURN STATS
jUST GIVE THE BEST EFFORT you can THAT DAY!
WORK TO INCREASE FORCE - HOW HARD YOU PUSH/PULL
WORK TO INCREASE TEMPO OR ADD REPS TO EACH INTERVAL (OR SET)
WORK TO INCREASE RESISTANCE LEVEL OF ALL EXERCISES OVER TIME
BURN 500+/- CALORIES
During each workout
burn 450+/-
more in 24
During first 24 hours of
metabolic afterburn
48 hourS+/-
Total afterburn from each class
RESULTS COME FROM:
CONSISTENCY
+ FREQUENCY
+INTENSITY
=RESULTS!
bE CONSISTENT: WORKING OUT WEEK AFTER WEEK, WILL ADD UP OVER TIME
BE FREQUENT: WORKOUT NO LESS THAN 2 X PER WEEK AND SHOOT FOR AT LEAST 3 X PER WEEK
GIVE YOUR BEST EFFORT: YOUR BEST EFFORT DOESN'T HAVE TO BE YOUR BEST EVER. JUST YOUR BEST THAT DAY!
FLEX 'N BURN IT & REPEAT!