Introducing The BUILD & BURN Program with Small but Mighty!

Beginning this July, Small But Mighty Fitness is offering the new Build and Burn program that will change the way you train.

Running Monday, Wednesday, and Friday mornings from 6-7 am at The Underground Dance Centre in Toronto, this women's bodyweight class is designed to help you build bodyweight strength and movement literacy while also helping you to burn fat and increase your capacity. Most importantly, this program is designed not only to empower you physically, but also to help you understand how to organize your body and why to engage in certain movements to reach certain goals. 

 

Here’s the skinny:

 

Monday: Heavy on the build, easy on the burn

Monday’s session will include mobility, a dynamic warm up, and bodyweight strength work including core stability and balance drills (#absofsteel) followed by a short (8-12 minute) burner to provide your daily dose of endorphins and to rev up your metabolism. 

 

 

Wednesday: Burn Baby Burn

Wednesday’s session will include mobility and a dynamic warm-up, followed by a longer, interval style conditioning workout (30-45 min) designed to get your heart pumping and sweat building. Expect plenty of planks, squats, lunges, pushes, pulls and plyos (broad jumps, burpees, tuck jumps etc) and of course, AWESOME music! Don't worry, the Underground has Showers! #itsgonnabegreat!

 

 

Friday: Build, Burn, Restore

On Fridays we’ll start off with mobility, dynamic warm-up, and work on a challenging, strict bodyweight skill such as L-sits, headstands, pistols, or inversions. We’ll follow this up with a medium length burner (10-18 min) and finish off with restorative mobility to ease you into your weekend on a cloud of ‘aw’.

 

What can you expect? 

BUILD

  • body awareness
  • fundamental movement patterns
  • mobility
  • bodyweight strength
  • core stability
  • understanding of guiding principles for safe and efficient movement

BURN

  • Increase your aerobic and anaerobic capacity
  • Metabolic Conditioning and H.I.I.T workouts will get you sweating and burning in a manner that is designed to help you increase your capacity and improve your body composition WITHOUT over-taxing you system.

Skills We'll Practice

  • PERFECT push-ups 
  • Pistol Squats
  • L-Sits
  • Inversions 
  • …and this is just the beginning.

2 OPTIONS TO CHOOSE FROM:

  • 2 days per week — $100 + HST per month ($12.50 per class)
  • 3 days per week (Mon/Wed/Fri) — $120 per month ($10 per class)

BESTIE BONUS:

Refer a friend - if they sign up, you’ll receive 10% off of your registration fee! 

Ready to Change the Way You Train?

Click here to sign-up for the July Session beginning Monday July 4th.

Contact me here to get more information! 

NOTE: This program will be capped at 12 participants and requires at least 6 participants to run.

 

Done by Dawn: Week 2

Another great morning in Toronto! 

Another great morning in Toronto! 

I was a little worried when I got up this morning that attendance as my #donebydawn class would be sparse due to the 'cold' and cloudy weather! Boy was I wrong! The #NTC-ers of Toronto never cease to amaze me with their dedication, strength and energy! We ramped things up a little today with a 45 minute NTC class inspired by 3 of my favourite workouts from the N+TC App - The Dynamic Duo, Circuit Breaker and Beach Balance workouts! You can find them all under the 'Get Focused' stream on the app, and the Dynamic Duo Workout is also featured as this week's Workout of the Week; You need a partner for this one so grab your girls and get moving!

I've had a few people tell me that they wanted to come to class this morning, but weren't able to get a spot as class filled within a couple minutes of being posted for registration. (Small side bar here, I feel very honoured and grateful that so many people want to spend the first hours of their day with me!). Never fear! Below you'll find an outline of the drills and timing from today's class! Try the workouts from the N+TC app listed above to get familiar with the drills, then give the workout from today's class a go! You're sure to feel #betterforit! 

Done By Dawn Week 2 Workout: 

Holding Pattern: 2 foot lateral hops

Dynamic Warm-Up - 5 min

  • Jumping Jacks -20 sec
  • Alternating Knee Hugs - 30 sec
  • Alternating Hamstring Stretch 30 sec
  • Jumping Jacks -20 sec
  • Walkout with chest opener - 30 sec
  • Jumping Jacks - 20 sec
  • Long Lunge with chest opener 60 sec
  • Deep squat with hip opener - 30 sec

Circuit 1 

  • Plié Releve Squats - 1 min
  • T Push-ups - 1 min
  • Star Jumps - 1 min
  • Single Leg Swivels - 30 s/side
  • Recover 30 sec

Repeat x2  

 Partner Drills 

  • Single Leg Squats - 1 min
  • Plank Jumps - 30 sec per partner
  • Recover 30 sec

Repeat x1

Circuit 2  

  • Alternating Curtsy Lunges - 1 min
  • Arm & Leg Extensions with Row - 1 min
  • Shuffles with Cross Reach - 1 min
  • Corkscrews - 1 min
  • Recover 30 sec

Repeat x1

Partner Challenge 

1 min Alternating Full Extensions For Reps! 

Cool Down - 5 min

  • stretch and recover

 

This sums up today's class for you! I hope to see you bright and early next Wednesday for another great #donebydawn NTC class! 

J