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1DayBetter

2445 Bethany Road Sycamore, IL 60178 Call or Text: 815.200.MURC (6872)

Body Weight Strength Team

Here's a insider sneak peek at what you'll be doing when you join our the Body Weight Strength Team: 

We are a team of individuals committed to improving our strength and physique through consistent body weight strength training. To remain disciplined in our effort, we meet on a regular basis each week. To ensure our workouts are fun, we train as a group. To help our team members stay motivated, we encourage one another and hold each other accountable.


Our workout is called a BodWOD and consists of three parts:

  1. Warm Up - 15 to 20 minutes of dynamic stretching and core activation to prepare our muscles for exercise and gradually restore our authentic movement patterns.
  2. Body Weight Circuit - 20 to 30 minutes of structured exercise to improve our overall strength.
  3. Skills Training - 20 to 30 minutes of semi-structured exercise to explore various types of apparatus in our gym and enjoy stepping outside our comfort zone. Examples include monkey rings, rope climb, handstands, parallettes, and our amazing climbing wall.


Each workout is provided for us by our coach. Our exercises include progressions designed to accommodate all strength levels.  Workouts are loosely structured so that each team member can start and end at a time that is convenient while training at a level that is appropriate. Think of us as a group of team members meeting regularly to follow a workout program that allows flexibility and individuality. All ages and skill levels are welcome!


Testing
We measure our progress through performance testing every four weeks. During testing, team members attempt to complete the requirements for the next level of each exercise as follows: 
 Push Up
 Pull Up
 Squat
 Leg Lift
 Level 1
 Knee Push Up
3 x 20
  Assisted Pull Up
3 x 10
  Supported Squat
3 x 30
  Knee Tuck
3 x 30
 Level 2
 Half Push Up
3 x 20
 Half Pull Up
3 x 10
  Half Squat
3 x 30
 Bent Leg Raise
3 x 30
 Level 3
Full Push Up
3 x 20 
  Full Pull Up
3 x 10
  Full Squat
3 x 30
  Straight Leg Raise
3 x 30
 Level 4
 Uneven Push Up
3 x 10
  Uneven Pull Up
3 x 5
  Supported Pistol Squat
3 x 15
  Hanging Bent Leg Raise
3 x 15
 Level 5
  Half One Arm Push Up
3 x 10
  Half One Arm Pull Up
3 x 5
  Half Pistol Squat
3 x 15
  Hanging Partial Straight Leg Raise
3 x 15
 Level 6
  One Arm Push Up
3 x 10
  One Arm Pull Up
3 x 5
  Pistol Squat
3 x 15
  Hanging Full Straight 
Leg Raise
3 x 15
We train on:
  • Tuesday and Thursday evening from 6:30-8:00pm
  • Saturday morning from 8:00-9:30am


Our next 8-week session begins Tuesday January 17, 2017 and costs $300, which averages out to only $12.50/session. Newcomers are always welcome and can join our team at any time.


We are not required to attend every workout. We understand that schedules are busy and stuff happens. If a member does miss a workout, most of it can easily be performed from home, a hotel gym, a park, or virtually anywhere else.

Top 3 reasons why you should join our team:
  1. You will get stronger. The program is written for you. All you have to do is show up consistently and you will progress through the levels.
  2. You will have fun. Training with a group is the best way to make exercise enjoyable. Rather than slogging through workouts you hate, finding movement that is fun leads to sustainable fitness.
  3. You will like how you look and feel. Consistent strength training results in increased energy, improved mobility, and a more athletic physique. You will notice improved posture, greater flexibility, and fewer aches and pains.


To sign up, email Coach Todd at [email protected] or just show up for one of our workouts!