THE WEEK IS STRUCTURED BY DAYS WITH FIXED OPS. NO SHIFTING THE PATTERN. THIS PAGE IS WHERE THE FAMDEM CHECKS THE BLUEPRINT EVERY DAY TO SEE THE CURRENT ROTATION. STAY LOCKED IN.
STRENGTH-DEM : UPPER BODY & CORE TAKEOVER 🦾🔥 TUESDAY // 17.30 – 18.25
Sculpt your frame and lock in your core. We’re hitting shoulders, back, and arms with precision, finishing with deep ab work that actually delivers results. 🧬📈
THE FOCUS:
💪 Upper Body Power: Shoulders, chest and back.
🐍 Sculpted Arms: Tricep & bicep burnout.
🧱 Deep Core: Unshakeable functional strength.
PT RESULTS. GROUP VIBES. NO COMFORT ZONES. 🏋🏾♂️🔋
SQUAT-DEM : GYALDEM EDITION 💅🏾✨
WEDNESDAY // 17.45 – 18.40
Ladies, the floor is ours! A high-energy masterclass in lower body power, glute sculpting, and unshakeable confidence. Science-backed, community-driven, and purely for the Gyal-Dem. 🧬📈
THE FOCUS:
🍑 Glute Isolation: Targeted strength and shape.
🦵🏾 Leg Definition: Elite quad and ham engagement.
🔋 Core Stability: A rock-solid foundation for every move.
💅🏾 Energy & Vibes: High-voltage takeover with the fam.
PT RESULTS. GYAL-DEM VIBES. NO COMFORT ZONES. 🏋🏾♂️🔋
CIRCUIT–DEM : THE ENGINE ROOM🦾
THURSDAY // 17.30 – 18.25
Islington’s high-voltage circuit is here. This is where grit meets science, a fast-paced, multi-station takeover designed to build explosive power and elite conditioning. 🧬📈
THE FOCUS:
⚡ Full-Body Grit: High-rep transitions to test your limits.
🏎️ The Engine: Maximum calorie burn and cardiovascular fire.
🔋 Functional Strength: Moves that translate to real-world power.
👊 Mental Toughness: One station at a time. Zero excuses.
PT RESULTS. CIRCUIT ENERGY. NO COMFORT ZONES. 🦾🔋
STRENGTH-DEM : LEG DAY MOTIVE 🍗
THURSDAY // 18.30 – 19.25
Building power from the ground up. We’re hitting the quads, hams, and glutes with elite-level precision to build functional strength and a solid base. 🧬📈
THE FOCUS:
🦵 Quad Power: Force and definition.
🍑 Glute Gains: Targeted strength and shape.
🔋 Hamstring Heat: Stability and explosive power.
PT RESULTS. GROUP VIBES. NO COMFORT ZONES. 🏋🏾♂️🔋
CAMP-DEM: EMIRATES STADIUM TAKEOVER 🏟️🦁
SATURDAY // 9.30 – 10.30
We’re taking the energy outside! Join the crew for an elite outdoor session at the iconic Emirates Stadium. Use the stairs, the concours, and the fresh air to level up your weekend. 🏟️🌅
THE FOCUS:
🧗🏾♂️ Stadium Steps: Vertical power and lower-body endurance.
🏙️ Outdoor Grit: No walls, no limits, just pure stadium vibes.
🤝🏾 Community Energy: The ultimate weekend link-up for the fam.
🔋 Saturday Fuel: Kickstart your weekend with high-frequency work.
OUTDOOR RESULTS. STADIUM VIBES. NO COMFORT ZONES. 🏟️🔋