A new fitness challenge every day.
Board Training also includes full access to our facility and equipment, unlimited group training classes, access to our elite trainers for assistance, explanation, and modifications and a fitness community like no other.
Board Training is available as a monthly membership (no contract) or annual membership (12 month contract).
Board Workouts:
Blue Board:
Foundational Strength
Blue Boards are designed to build foundational strength while also incorporating loaded and explosive movements, a perfect start for new members and athletes. These programs are great for those looking to build a strong fitness foundation by mastering the 5 foundational movements (push, pull, squat, hinge, brace). These workouts focus on getting you to feel stronger by building proper technique. These workouts should take 60 minutes to complete.
Blue Board Sample Workout
1 | Dynamic Warmup:
A.) Hip Flexor x 30 sec each |
} | 1x |
2 | Circuit Training:
A.) Bird Dog x 10/10 |
} | 3x |
3 | Leg Bridges on Bosu x 20 1 DB Goblet Squat x 10 |
} | 3x |
4 | Single Leg Step Up w/ DB Curl x 10/10 Tricep Cord Pushdowns x 30 sec. |
} | 3x |
5 | Single Arm DB Row x 10/10 2 DB Push Press x 10/10 |
} | 3x |
6 | Single Arm DB Bench Press x 10/10 Dynaball Hip Toss x 10/10 |
} | 3x |
7 | High Plank Hold x 45 sec. Running Man Sit Ups x 45 sec. |
} | 3x |
Red Board:
HIIT
Red Boards are programmed as high-intensity interval training (HIIT). These workouts are time-based and designed to get your heart rate up with short rest periods for maximum calorie burn. Red boards are excellent for improving endurance focused performance training and are designed to increase your cardio strength and boost your metabolism immediately after a workout and up to 36 hours after. Red Board workouts should take around 45 minutes to complete.
Red Board Sample Workout
1 | Dynamic Warmup: 1 Round
A.) High Knee Grab |
} | 1x |
2 | Tabata Sets (20 sec. on 10 sec off)
A.) Power Jacks |
} | 6x |
3 | Circuit One:
A) Heavy Sled Push |
} | 4x |
4 | Strength Supersets:
A1.) Reverse Lunge x 20 B1.) MB Russian Twist x 30 C1.) Robots x 10 |
} | 3x |
5 | Circuit Two:
A.) Assault Bike (8 cal) |
} | 2x |
Green Board:
Metabolic Conditioning
Green Board workouts are designed to provide the perfect combination of resistance training intermixed with bursts of high-intensity, fast-paced cardiovascular exercise in order to challenge your body’s fitness training capacity and improve overall endurance. If you are looking to maximize your workout efficiency or to enhance your athletic performance, these workouts are for you. Green boards should take 60 –75 minutes total.
Green Board Sample Workout
1 | Rope Waves w/ low box in-out running x 30 sec TRX Figure 4 Squats x 10/10 |
} | 3x |
2 | DBall Burpee w/ low Squat Toss x 12 Bicycle Crunches x 50 |
} | 3x |
3 | Bike Sprints 45-30-15 seconds Inverted Bar Pull-ups x20 |
} | 3x |
4 | 1 DB Single Leg RDL x 12/12 10 D-Ball Shuffle Slam x 20 |
} | 3x |
5 | Split Lunge (foot on pad) w/ curl x 12/12 Dips x 20 |
} | 3x |
6 | Falls Rd. Run Sit-up D-Ball Toss x 30 |
} | 1x |
Black Board:
Functional Training & Strength
Black Boards are advanced full body strength training and conditioning workouts that are designed to incorporate functional and athletic movements to challenge your body. These programs are designed to enhance your performance through whole-body control in every workout and to engage every muscle in a practical way. Black Board workouts take 60 – 75 minutes to complete.
Black Board Sample Workout
1 |
Strength:
|
} | 3x |
2 | Cardio:
|
} | 3x |
3 | Strength: (Outside)
|
} | 3x |
4 | Core:
|
} | 3x |
Board Membership Options
Single Day Pass
Full access to our gym, expert coaches, and Workout Boards for one day. New to Training House? Your first visit is free.
Monthly Membership
Want to test it out? Unlimited gym + board access with our Monthly Membership. No long-term commitment. No Hassle.
Annual Membership
Ready to commit to a healthier lifestyle? Sign up for a year-long membership and receive a free Training House hat!