Embarking on your fitness journey at Lumos is like taking a grand tour of the fitness world. Our Foundations Series is designed to give you a taste of everything – from deadlifts to burpees, rowing to wallballs. By the end of it, you won’t be an expert, but you’ll have a solid understanding of the essential movements, how to set them up, execute them safely, and of course, the ins and outs of the Lumos way of life. Let’s dive into what you can expect each day:
Our first stop on this grand tour is Deadlift City. Here, we’ll focus on the barbell basics, and our Metabolic Conditioning (“Metcon”) will feature rowing, kettlebell swings, and pull-ups. Homework? Don’t worry, it’s not calculus. We’ll discuss how to track progress in BTWB.
Day two takes us to the realm of Front Squats and Overhead Squats. For Metcon, we’ll tackle wallballs, jump rope, and push-ups. In the evening, we’ll cozy up for a chat about finding the “Intensity Sweet Spot.” It’s a Goldilocks situation – not too hard, not too easy, just right!
On the third day, we’ll get up close and personal with The Clean, more specifically the Hang Power Clean. For Metcon, brace yourself for running and thrusters. Your take-home lesson? How to join our vibrant social community on Slack and/or Facebook.
Day four introduces The Snatch, more specifically the Hang Power Snatch. We’ll pair this with Metcon featuring the air bike, dumbbell snatches, and sit-ups. Your homework? Get out there and introduce yourself to our amazing community. Don’t be shy!
Finally, on day five, we’ll cover the strict press, push press, and push jerk. We’ll finish strong with a Metcon composed of burpees, toes to bar, and box jumps. And for the final homework assignment, you’ll RSVP for your first regular class in ZenPlanner.
Each day’s movements are linked for some pre-learning, and there are links to your “homework assignments” as well. Remember, the goal isn’t perfection, but familiarity and safety. We’re excited to be with you every step (or squat) of the way on this fitness journey. Let’s get started!