You have goals. We have the plan to get you there.
From Aug. 31, 2026, through Sept. 26, 2026, Training Cycle 9 puts the focus on two foundational human movement patterns: lunge and brace.
Every move has a purpose. Every rep gets you closer.
At Burn, we never just throw workouts together and hope for results. Every Training Cycle is built on science, purpose, and a drive to help you get stronger, week after week. Each Camp builds on the last, pushing your body to adapt, grow, and show you just how far you can go.
You don’t have to plan your workouts. You don’t have to wonder what’s next. You just have to show up. We’ll handle the rest. That’s our Progression Promise™.
Stronger With Every Step
This cycle, we’re putting forward lunges to work.
Lunges fire up one side at a time, building serious lower-body strength and testing your balance, coordination, and stability. Glutes, quads, hamstrings, core: everyone’s in. This move isn’t just about performance in the gym. It’s about powering up every step, climb, lift, and leap you take in life.
And we are progressing with purpose.
You'll work through 15, 12, 10, and 8 reps, with the opportunity to increase weight as the reps decrease. That progression gives your body a reason to adapt and gives you a clear path toward getting stronger.
Week by week, the work changes.
So do you.
Brace for Stronger
Next up: the low plank hold.
It looks simple, but a strong plank engages your whole body. Deep core muscles brace, shoulders and glutes fire, legs lock in. Every muscle shows up.
Each week, you’ll test your max hold. Watch your numbers climb, and your core strength rise. This is progress you can see and feel.
Maybe you hold a few seconds longer this time. Then a few more. Those seconds add up. Progress doesn’t have to happen overnight to be powerful.
Meet the 5-10-15 Performance Challenge
Four minutes. Three movements. As many rounds as you can conquer.
The 5-10-15 Performance Challenge fuses strength, conditioning, coordination, and total-body endurance into one fierce, fast-moving test.
You'll complete:
- 5 breakdancers (2:1)
- 10 double dumbbell jacks
- 15 donkey kick-knee tucks
Then you go again. And again.
Your goal is to complete as many total rounds as possible in four minutes.
Breakdancers fire up your core, coordination, and control. Double dumbbell jacks bring total-body strength and conditioning. Donkey kick-knee tucks demand core stability, shoulder power, and pure endurance.
Together, these moves call on your whole body to rise to the challenge.
You’ll take on 5-10-15 early in the cycle to set your baseline. Then you’ll come back stronger, ready to see what your hard work has built.
The Method Behind Your Momentum
Results do not come from constantly searching for the next workout.
They come from giving your body the opportunity to practice, progress, and adapt.
That’s why Training Cycles matter.
We repeat key movements with intention. We adjust reps and resistance. We track performance. And we give you opportunities to see, in real numbers, how your strength and endurance are changing.
There’s science behind every workout, but you don’t have to think about any of it when you walk into Camp.
That's our job.
Your Trainers know the plan. They’ll help you pick your weights, nail your form, push when you’re ready, and meet you right where you are.
Your job is simple. Show up. Show up for those Forward Lunges. Hold that plank a little longer. Fight for another round of 5-10-15. Then come back and do it again.
When expert programming meets your relentless effort, progress is unstoppable. Toward your goals. Toward your results. Toward a stronger, more confident you. You bring the effort. We bring the plan.
Let’s tackle Training Cycle 9 together.
Back to BlogYou have goals. We have the plan to get you there.
From Aug. 31, 2026, through Sept. 26, 2026, Training Cycle 9 puts the focus on two foundational human movement patterns: lunge and brace.
Every move has a purpose. Every rep gets you closer.
At Burn, we never just throw workouts together and hope for results. Every Training Cycle is built on science, purpose, and a drive to help you get stronger, week after week. Each Camp builds on the last, pushing your body to adapt, grow, and show you just how far you can go.
You don’t have to plan your workouts. You don’t have to wonder what’s next. You just have to show up. We’ll handle the rest. That’s our Progression Promise™.
Stronger With Every Step
This cycle, we’re putting forward lunges to work.
Lunges fire up one side at a time, building serious lower-body strength and testing your balance, coordination, and stability. Glutes, quads, hamstrings, core: everyone’s in. This move isn’t just about performance in the gym. It’s about powering up every step, climb, lift, and leap you take in life.
And we are progressing with purpose.
You'll work through 15, 12, 10, and 8 reps, with the opportunity to increase weight as the reps decrease. That progression gives your body a reason to adapt and gives you a clear path toward getting stronger.
Week by week, the work changes.
So do you.
Brace for Stronger
Next up: the low plank hold.
It looks simple, but a strong plank engages your whole body. Deep core muscles brace, shoulders and glutes fire, legs lock in. Every muscle shows up.
Each week, you’ll test your max hold. Watch your numbers climb, and your core strength rise. This is progress you can see and feel.
Maybe you hold a few seconds longer this time. Then a few more. Those seconds add up. Progress doesn’t have to happen overnight to be powerful.
Meet the 5-10-15 Performance Challenge
Four minutes. Three movements. As many rounds as you can conquer.
The 5-10-15 Performance Challenge fuses strength, conditioning, coordination, and total-body endurance into one fierce, fast-moving test.
You'll complete:
- 5 breakdancers (2:1)
- 10 double dumbbell jacks
- 15 donkey kick-knee tucks
Then you go again. And again.
Your goal is to complete as many total rounds as possible in four minutes.
Breakdancers fire up your core, coordination, and control. Double dumbbell jacks bring total-body strength and conditioning. Donkey kick-knee tucks demand core stability, shoulder power, and pure endurance.
Together, these moves call on your whole body to rise to the challenge.
You’ll take on 5-10-15 early in the cycle to set your baseline. Then you’ll come back stronger, ready to see what your hard work has built.
The Method Behind Your Momentum
Results do not come from constantly searching for the next workout.
They come from giving your body the opportunity to practice, progress, and adapt.
That’s why Training Cycles matter.
We repeat key movements with intention. We adjust reps and resistance. We track performance. And we give you opportunities to see, in real numbers, how your strength and endurance are changing.
There’s science behind every workout, but you don’t have to think about any of it when you walk into Camp.
That's our job.
Your Trainers know the plan. They’ll help you pick your weights, nail your form, push when you’re ready, and meet you right where you are.
Your job is simple. Show up. Show up for those Forward Lunges. Hold that plank a little longer. Fight for another round of 5-10-15. Then come back and do it again.
When expert programming meets your relentless effort, progress is unstoppable. Toward your goals. Toward your results. Toward a stronger, more confident you. You bring the effort. We bring the plan.
Let’s tackle Training Cycle 9 together.
Back to Blog