December Programming Preview

Group Fitness Programming– DECEMBER 2025

DEC | MONTH III, PHASE IV – REIGNITE 

PREVIOUS MONTH’S HIGHLIGHTS 

• Bench Press/ Overhead Squat/ Power Clean 1x/ week 
• Extra Credit – Snatch + Bar Muscle-Up Development 
• Higher volume/ exposure to gymnastics 
• 3 Thanksgiving Workouts
• Hero Workout – Chad 

The final month of 2025 is upon us, so let’s get ready to work hard! This month, our main goal is to continue putting out fun workouts that get athletes excited to be in the gym, even as the holidays get crazy. We’ll kick things off with one chipper-style workout each week. The chipper is a classic workout format, and they’re always fun to “chip away” at, so challenging our athletes with one per week will definitely be something to look forward to! We’ll also continue incorporating strength and skill pieces to maintain progress before starting our first strength cycle of 2026.

Keep an eye out for Saturday workouts this month! First, each coach for their respective Saturday will be taking over the whiteboard and designing the workout of the day. Coach Traci will kick it off Dec 6th, followed by Coach Craig on Dec 13th. We’ll take a quick break on the 20th for our annual 12 Days of Christmas workout (open to all members and their friends) and then Coach Dawnella will wrap up the month with her own special recipe of fitness on December 27th! You’ll also see a couple other holiday workouts make their way in the programming either for at home while we’re closed for Christmas or in the gym for our final workout of 2025 on Dec 31st!

We know this month gets busy with all the holiday festivities but lets not forget that one hour per day for your health. Let’s keep the momentum going into 2026 by staying consistent and continuing to train with purpose through the holiday season!

Legends Training Plan: Building Strength, Stability & Confidence to Finish the Year Strong

December is a shorter training month, but inside Legends we’re still keeping the momentum rolling with smart, intentional programming designed to help adults 55+ move well, get strong, and feel confident heading into the new year.

This month, we’re focusing on two major strength patterns, plus mobility, balance, cardio conditioning, and functional fitness to support real-life longevity.

Here’s what’s coming up inside your December training blocks:

1. Split Squat Strength Day

Our lower body focus this month is all about Bulgarian split squats and split squat variations. These are powerful movements for:

• Building single-leg strength
• Improving balance
• Strengthening hips and knees
• Supporting everyday tasks like stairs, walking, and lifting

Each week we’ll progress the movement slightly—adjusting depth, tempo, or load—paired with accessories like hamstring bridge holds, KB RDLs, and calf stability work.

The goal: strong, stable legs that carry you through life with confidence.

2. Bent-Over Row Strength Day

Our upper body strength days revolve around the bent-over row—one of the best movements for posture, shoulder health, and upper-back strength.

Expect focused rowing work paired with pressing accessories such as landmine presses, floor presses, or banded overhead work to strengthen the shoulders through safe, controlled ranges.

The goal: better posture, stronger upper back, and more resilient shoulders.

3. Balance • Mobility • Agility Day

Legends is built on long-term movement health, and this day is all about control, joint stability, and staying agile.

We start each session with light strength—Z presses, step-downs, KB deadlifts—before moving into mobility and balance drills designed to:

• Improve hip and ankle stability
• Reduce fall risk
• Increase functional range of motion
• Help you move with ease

The goal: feel steady, mobile, and in control of every step.

4. Functional Fitness Day

These days bring the energy!

Expect CrossFit-style workouts with dumbbells, medballs, sleds, carries, step-ups, and partner options.

Workouts may be AMRAPs, EMOMs, or for time, but always scaled to what feels good and safe for each athlete. This is where we blend strength, conditioning, and fun in a supportive group setting.

The goal: train the skills you need for real life—lifting, carrying, stepping, bending, and moving with purpose.

5. Cardio Endurance Day

Simple, steady, and intentional.

Each week includes a cardio-focused day using bikes, rowers, ski ergs, walking intervals, or pyramids to build heart health and aerobic capacity.

We keep the intensity low to moderate while focusing on:

• Breathing control
• Sustainable pacing
• Increasing aerobic endurance
• Supporting heart health

The goal: better stamina for daily life, recreation, and overall health.

ladies bootcamp

December’s Bootcamp programming is built around simple progressions, strong glute and upper-body development, and short, effective conditioning pieces that help our women stay consistent through the holidays.

The strength focus alternates between Hip Thrusts on lower-body days and DB Bench Press on upper-body days. Both lifts progress week-to-week with controlled reps, steady loading, and plenty of coaching support. Accessories reinforce the big patterns — hinges, lunges, pulling strength, and lots of banded glute work to build muscle and improve joint stability.

Warm-ups stay familiar and movement-focused, emphasizing posture, hip activation, and shoulder health. Every session finishes with a fast, fun conditioning piece — AMRAPs, EMOMs, and short for-time efforts designed to elevate heart rate without overwhelming the system.

Overall, the December cycle is built to:

• Maintain strength during a busy season
• Build better glutes, core, and upper-body tone
• Keep workouts efficient, safe, and highly coachable
• Help members feel confident and consistent through the holidays

This month is all about steady progress, simple wins, and leaving every session feeling better than when you walked in.

Holiday Closures

We will be closed:

• December 24
• December 25
• December 26

Want to join us?

If you’re not a member of any of these programs yet, but they look interesting, book a free consultation HERE to talk about your goals and what type of group class might be the right choice for you!