• Call Us: (502) 625-5212

Workouts

Private or Group Training


Workouts

Workouts| Overview| Classes

We recently added a new class called "Hangar Strong". To find out more about this class, including daily updates on class times and instructors, visit our Hangar Strong Event Page

UpLift Sample Workouts

Full Body Workout

  • Duration: 30 Minutes
  • Angie Botts

Workout Sequence:

  • Lying Dumbbell Bench, 10 reps, repeat for 5 min.
  • Goblet Squat, 10 reps, repeat for 5 min.
  • Dumbbell Lateral Raises, 10 reps, repeat for 5 min.
  • Seated Row, 10 reps, repeat for 5 min.
  • Flat Bar Push Down, 10 reps, repeat for 5 min.
  • EZ Bar Curl, 10 reps, repeat for 5 min.
  • CORE: Bosu Ball Crunches, 20 reps, repeat for 4 min.
  • BONUS: SLED PUSH, 25 meters, repeat for 8 min.

For each exercise, select a weight that will cause you to fail at 10 reps. Do 10 reps right off the bat, then rest until you feel ready to go again. Do as many reps as you can, then rest again. Do this for five minutes, which means you’ll have to keep a close eye on the clock or your watch.

View EXERCISE Plans

HIIT Leg Day(High Intensity Interval Training)

  • Duration : 1 Hour
  • Angie Botts

Workout Sequence:

  • Barbell Back Squats, 3 sets of 8 Reps (2 min rest between)
  • Sumo DL w. BarBell, 3 sets of 8 Reps (90 sec rest between)
  • Dumbell Walking Lunges*, 2 sets of 10-15 reps per leg
  • Calf Raises**, 4 sets of 10-20 reps (see below)
  • Bonus: SLED PUSH***, 2 sets of 10 reps (see below)
  • CORE A: Plank, 4 sets of 30 seconds
  • CORE B: Paloff Press, 2 sets of 10 on each side

*With Lunges you do 10-15 Each leg down the turf, rest 30 seconds then head back. Once at starting point rest 60 seconds and then begin set 2.
** Put toes on a 45lb plate to do these. First 10 Reps slow / 10 reps heels together and slow/ 10 reps heels out slow / finish with 20-30 reps fast. Rest 60 seconds between each set. Then repeat this entire thing.
***Bonus Burnout Exercise: Put double your body weight on the sled of your choice, Start at one end of the track, accelerate as fast as you can with the sled (short explosive 10-15yrd burst then stop)...
then do 10 constant tension body weight squats (dont stand all the way up), then short burst again followed by 10 squats, repeat this until you get all the way to the end, if you can still stand head back the other direction doing the same thing

View EXERCISE Plans

Phase 1 - Full Body(For Beginners)

  • Duration: 1 Hour
  • Angie Botts

Workout Sequence

  • (A) Goblet Squat, 3 sets of 10 reps
  • (A) Chin Up / Lat Pulldown*, 3 sets of 10 reps
  • (B) Dumbbell Stepups**, 2 sets of 12 reps
  • (B) Single Arm Corner Press, 2 sets of 10 reps
  • (C)Prowler Chest Press, 2 sets of 10 reps
  • (C)Seated Cable Row, 2 sets of 10 reps
  • (C)Paloff Press, 2 sets of 10 reps

Beginners Total Body:
*Movements with the same letter should be run as a "superset", this means: Done together, alternating between movements each set.
*Use band for chinups as needed. Use Lat Pulldown if necessary.
**Step should be at 90-degree knee flexion. Complete all reps for one leg before switching

*Once complete 10 Minutes of interval cardio: 30 Seconds ALL OUT. 30 seconds slow. Cardio of your choosing. Bike/Treadmill/Rower/Run

View EXERCISE Plans

Pull Workout(High Intensity Interval Training)

  • Duration: 1 Hour
  • Angie Botts

Workout Sequence:

  • Barbell Row, 3 sets of 10 reps
  • Lat Pull Down, 3 sets of 10 reps
  • Single Arm DB Row, 3 sets of 15 reps
  • DB Hammer Curl, 3 sets of 12 reps
  • Bonus: DB CURLS**
  • CORE A: Rope Slams, 4 sets of 30 Slams
  • CORE B: Fast Hands Plank*, 3 sets of 10 each side

Target Muscle Groups: Latisumus Dorsi, Teres Major, Trapezius, Biceps Brachii, Brachialis

*Fast Hands Plank : In the plank position while keeping everything tight and stable, take the right hand and touch the top of the left hand. Return to full plank position then take the left hand and touch the top of the right hand. Do 10 each hand or 20 Reps total per set. Rest 60 seconds between sets.

**Bonus Burnout Exercise: barbell curls. perform as many sets of 5 reps as you can with only 10 second rest between sets

View EXERCISE Plans

© 2021 UpLift Training, Louisville, Kentucky