Build Strength. Find your Balance. See your Progress.
By Burn Boot CampOctober 14, 2026Ready to see what four weeks of focused training can do?
From October 26 through November 21, 2026, we’re taking on Training Cycle 11 together. This is your time to push harder and find your balance. We’re pairing chest presses with single-leg Romanian deadlifts to help you build real strength, boost your stability, and move with unstoppable confidence, inside the gym and out.
Whether you're working toward heavier weights, better balance, or just want to feel stronger in everyday life, every rep has a purpose. And with expert Trainers and Burn Nation behind you, you'll have the guidance and support to challenge yourself every step of the way.
Build Upper-Body Strength With Chest Presses
Chest presses are your ticket to serious upper-body power. You’ll fire up your chest, shoulders, and triceps—building the kind of strength that shows up when you need it most, from lifting heavy things to getting up off the floor with confidence.
This Training Cycle is all about progress. You’ll follow a rep structure that pushes you to get stronger, week after week:
Week 1: 15 reps
Week 2: 12 reps
Week 3: 10 reps
Week 4: 8 reps
As the reps go down, it’s your chance to level up your weights and keep your form rock solid. Your Trainer is right there to help you push your limits safely and spot you when you’re ready to go even further.
The goal: Build strength you can feel, track, and use every single day.
Challenge Your Balance With Single-Leg RDLs
Strength is powerful, but control is what sets you apart.
Single-leg RDLs fire up your glutes, hamstrings, and core, all while testing your balance and stability. When you hinge on one leg, you’re training the muscles that keep you steady, help you move with purpose, and boost your confidence every time you stand tall.
These are skills you use every day, whether you're climbing stairs, walking on uneven ground, or picking something up.
You’ll follow the same 15, 12, 10, and 8-rep progression; each week is a new chance to get stronger and sharpen your control.
If balancing on one leg feels tough, you’re not alone. Your Trainer will help you find the right starting point and build from there—progress is progress, no matter where you begin.
Every small win in control, stability, and confidence deserves to be celebrated. We see you putting in the work.
Take On the 2-Minute Sandwich Performance Challenge
Ready to put your strength and endurance to the test?
This cycle’s 2-Minute Sandwich Performance Challenge is your chance to challenge your total-body strength and core endurance in just five minutes of all-out effort.
Here's the breakdown:
2 minutes: Squat presses for max reps. Track your reps and weight.
1 minute: Active recovery.
2 minutes: Hollow hold flutter kicks for max reps (2:1).
Squat presses challenge your legs, shoulders, and total-body endurance, while hollow hold flutter kicks test your core strength and control.
Complete the challenge in Week 1 to establish your baseline, then do it again in Week 4 to see how your performance compares.
Maybe you’ll knock out more reps, lift heavier, or move with more confidence. However you show up, you’ll have proof of your effort and a reason to celebrate the work you’ve put in.
Why Our Training Cycles Work
At Burn, every workout has a purpose. You’re not just moving—you’re moving forward.
That's why our Progression Promise™ is built on science-backed programming that gives you a clear plan to get stronger.
Each four-week Training Cycle focuses on specific Human Movement Patterns, allowing you to practice key exercises, progressively challenge your muscles, and track your performance over time.
Instead of guessing what to do next, you can show up knowing your Trainers have a plan designed to help you improve. They'll guide your form, help you choose the right weights, and celebrate your progress alongside a community that wants to see you win.
This is personal training, powered by community. Accountability, encouragement, and real results—that’s what makes Burn different.
You bring the effort. We bring the plan.
Your Four-Week Challenge Starts Here
Want to get the most out of Training Cycle 11? Keep showing up. That’s where the magic happens.
Track your starting numbers in Week 1, focus on strong technique, and keep pushing yourself as the weeks go on. Fuel your recovery with protein, hydration, and quality sleep—your hard work deserves it.
Remember, progress isn’t just about heavier weights. Better balance, sharper form, and more confidence are victories worth celebrating.
Can't make it to your gym? With Burn On Demand, you can train anytime, anywhere, and keep working toward your goals on your schedule.
Four weeks from now, you'll have another opportunity to look back at where you started and celebrate how far you've come.
You don't have to be the strongest or the most experienced. You just have to show up, give your best, and trust the process.
We’ve got the plan, the expert Trainers, and a community that’s cheering you on every step of the way.
You've got this. And we can't wait to see what you can do.
Back to FitnessReady to see what four weeks of focused training can do?
From October 26 through November 21, 2026, we’re taking on Training Cycle 11 together. This is your time to push harder and find your balance. We’re pairing chest presses with single-leg Romanian deadlifts to help you build real strength, boost your stability, and move with unstoppable confidence, inside the gym and out.
Whether you're working toward heavier weights, better balance, or just want to feel stronger in everyday life, every rep has a purpose. And with expert Trainers and Burn Nation behind you, you'll have the guidance and support to challenge yourself every step of the way.
Build Upper-Body Strength With Chest Presses
Chest presses are your ticket to serious upper-body power. You’ll fire up your chest, shoulders, and triceps—building the kind of strength that shows up when you need it most, from lifting heavy things to getting up off the floor with confidence.
This Training Cycle is all about progress. You’ll follow a rep structure that pushes you to get stronger, week after week:
Week 1: 15 reps
Week 2: 12 reps
Week 3: 10 reps
Week 4: 8 reps
As the reps go down, it’s your chance to level up your weights and keep your form rock solid. Your Trainer is right there to help you push your limits safely and spot you when you’re ready to go even further.
The goal: Build strength you can feel, track, and use every single day.
Challenge Your Balance With Single-Leg RDLs
Strength is powerful, but control is what sets you apart.
Single-leg RDLs fire up your glutes, hamstrings, and core, all while testing your balance and stability. When you hinge on one leg, you’re training the muscles that keep you steady, help you move with purpose, and boost your confidence every time you stand tall.
These are skills you use every day, whether you're climbing stairs, walking on uneven ground, or picking something up.
You’ll follow the same 15, 12, 10, and 8-rep progression; each week is a new chance to get stronger and sharpen your control.
If balancing on one leg feels tough, you’re not alone. Your Trainer will help you find the right starting point and build from there—progress is progress, no matter where you begin.
Every small win in control, stability, and confidence deserves to be celebrated. We see you putting in the work.
Take On the 2-Minute Sandwich Performance Challenge
Ready to put your strength and endurance to the test?
This cycle’s 2-Minute Sandwich Performance Challenge is your chance to challenge your total-body strength and core endurance in just five minutes of all-out effort.
Here's the breakdown:
2 minutes: Squat presses for max reps. Track your reps and weight.
1 minute: Active recovery.
2 minutes: Hollow hold flutter kicks for max reps (2:1).
Squat presses challenge your legs, shoulders, and total-body endurance, while hollow hold flutter kicks test your core strength and control.
Complete the challenge in Week 1 to establish your baseline, then do it again in Week 4 to see how your performance compares.
Maybe you’ll knock out more reps, lift heavier, or move with more confidence. However you show up, you’ll have proof of your effort and a reason to celebrate the work you’ve put in.
Why Our Training Cycles Work
At Burn, every workout has a purpose. You’re not just moving—you’re moving forward.
That's why our Progression Promise™ is built on science-backed programming that gives you a clear plan to get stronger.
Each four-week Training Cycle focuses on specific Human Movement Patterns, allowing you to practice key exercises, progressively challenge your muscles, and track your performance over time.
Instead of guessing what to do next, you can show up knowing your Trainers have a plan designed to help you improve. They'll guide your form, help you choose the right weights, and celebrate your progress alongside a community that wants to see you win.
This is personal training, powered by community. Accountability, encouragement, and real results—that’s what makes Burn different.
You bring the effort. We bring the plan.
Your Four-Week Challenge Starts Here
Want to get the most out of Training Cycle 11? Keep showing up. That’s where the magic happens.
Track your starting numbers in Week 1, focus on strong technique, and keep pushing yourself as the weeks go on. Fuel your recovery with protein, hydration, and quality sleep—your hard work deserves it.
Remember, progress isn’t just about heavier weights. Better balance, sharper form, and more confidence are victories worth celebrating.
Can't make it to your gym? With Burn On Demand, you can train anytime, anywhere, and keep working toward your goals on your schedule.
Four weeks from now, you'll have another opportunity to look back at where you started and celebrate how far you've come.
You don't have to be the strongest or the most experienced. You just have to show up, give your best, and trust the process.
We’ve got the plan, the expert Trainers, and a community that’s cheering you on every step of the way.
You've got this. And we can't wait to see what you can do.
Back to Fitness