MONTHLY FOCUS
Why have a Monthly Focus?
Our innovative class design rotates training focus aka “phase” every 4 weeks, ensuring you achieve a balanced and comprehensive workout. This structure also allows you to see results as workouts progress throughout the month.
Hypertrophy and Mobility Phase
November 3rd - November 30th
Goal: Build lean muscle + move with freedom
This month, Sweat Circuit is turning up the intensity with a dual-focus phase designed to help you increase lean muscle mass while improving mobility and joint health. Whether you're chasing strength gains or looking to move better in and out of the gym, this phase delivers.
Hypertrophy
Strength exercises in the 8–12 rep range
Full range of motion for every rep
Final rep should push you 1–2 reps from failure, or even failure.
Increase weight once 12 reps feels achievable
3–4 sets per exercise to maximize growth
Mobility
Improve posture and support long-term joint health
Enhance range of motion for better lifting performance
Reduce pain and stiffness
Mobility work will be integrated into recovery periods
Homework Assignment
MOVEember Challenge
Complete 100 Daily reps of the chosen body weight exercise.
Our time in the gym isn’t about burning as many calories as possible in 50 minutes. That mindset is short-term and honestly, a bit misleading. You simply can’t burn that many calories in an hour—not enough to make a meaningful dent in body fat. And if you go all-out in class, then spend the rest of the day sitting, you’re missing the bigger picture.
What we’re doing here is far more impactful: we’re building muscle.
Muscle is your metabolic engine. It’s what helps you burn calories all day long—not just during your workout. It improves posture, protects your joints, and supports longevity. It’s the key to aging well, moving well, and feeling strong in your body.
So when you train here, train with intention. Focus on form, on progressive overload, on getting stronger. That’s how you change your body. That’s how you change your life.
And outside the gym? Stay active. Walk. Move. Stretch. That daily movement—those 10,000, that mobility work, or those 100 reps of bodyweight exercises for the MOVEmber challenge throughout the day—has a bigger impact than you think. It keeps your metabolism humming and your body feeling good.
We’re not just training for today. We’re training for the long haul. For strength. For health. For life.
Go to “Categories” and Click on “Strength Training” below and use the Google slide link to access current workouts