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5 Types of Workouts

As a member of the BP team, you get access to ALL of our
evidence-based fitness programs, so as your goals change,
your program can change too.

FORGE

Tired of the high-octane, heart-pounding workouts that leave you more battered than built?

Introducing FORGE, the evolution of the BUILD program, tailored for those seeking a sustainable path to fitness without the burnout of high-intensity workouts.

Ideal for ex-CrossFitters and those weary of redundant split routines, FORGE focuses on health, longevity, and functionality over physique and PRs. It's for those aiming to look and feel their best, providing the fitness you need to overcome life's challenges.

FORGE utilizes interval-based sets with prescribed rest and tempos, promoting safer, more effective training that produces results.

Training Frequency:

  • 3 days/week + 1 optional conditioning day

Duration:

  • 35-45 minutes/session

Equipment Needed:

  • 2-3 pairs of Dumbbells
  • TRX/Rings
  • Bench or Plyo Box
  • Resistance Bands

Equipment Recommended:

  • Full gym (i.e. barbell, squat rack, dumbbells, kettlebells, pull-bar, bench, TRX/rings, plyo box, etc.)

then $49/month

Untitled-design-2024-02-09T115254.205-min
Untitled-design-2023-06-21T095146.113-min

ASCEND

Searching for a sustainable program that helps you look great, feel functional/athletic, and thrive outside the gym?

ASCEND is perfect if you've evolved beyond CrossFit, and bodybuilding splits have left you feeling slow/sluggish. Or you've moved into a season where you no longer want to spend countless hours in the gym chasing PRs.

ASCEND is the program Ash and I created as we transitioned into our roles as Mom and Dad. We no longer had the time to do strength and cardio in the same session. We had ZERO desire to go to that deep, dark place and finish workouts in the fetal position, sizzling in a puddle of sweat. We needed a more sustainable, efficient, and effective plan. Something that allowed us to listen to our bodies, use discretion, and do what feels right for us each week.

Training Frequency:

  • 5 days/week are provided
    (3-4 days/week is the goal)

Duration:

  • 45-60 minutes/session

Equipment Needed:

  • Full gym (i.e. barbell, squat rack, dumbbells, kettlebells, pull-bar, bench, TRX/rings, plyo box, etc.)

then $49/month

BUILD

Want to look and feel your best without
jacking up your heart rate every day?

If you're beat up and broken from high-intensity group fitness, ready to get out of pain, and just want to look damn good naked, BUILD is the program for you.

BUILD sessions look A LOT different than your high-intensity group classes, but don't worry; the clock will still be involved. All sets will be performed on intervals to ensure you're getting adequate rest between sets, and there are prescribed tempos for EVERY exercise. You'll follow familiar training splits (e.g. legs, chest and back, shoulders and arms, etc.) and recognize nearly every exercise.

Training Frequency:

  • 4-5 days/week

Duration:

  • 60 minutes/session

Equipment Needed:

  • 2-3 pairs of Dumbbells
  • Pull-up bar or TRX/Rings
  • Bench or Plyo Box
  • Resistance Bands

then $49/month

9-min
10-min

MOVE

Love working up a good sweat
and constantly switching things up?

MOVE is perfect if you love the challenge and variety of group classes but have absolutely ZERO desire to walk on your hands, master the Snatch, or throw yourself through the rings.

If you're from the world of high-intensity functional fitness, MOVE will feel very familiar. Each session consists of 10-15 minutes of strength followed by 20-30 minutes of interval-based conditioning. The conditioning pieces are different every day and get this, there are days where we do NOT want you to go HAM (shocking, right?). There are sessions where you're supposed to train at lower intensities and actually be able to breathe.

Training Frequency:

  • 4-5 days/week

Duration:

  • 45-60 minutes/session

Equipment Needed:

  • 2-3 pairs of Dumbbells
  • 1-2 Kettlebells
  • Pull-up Bar or TRX/Rings
  • Plyo Box or Bench
  • Bike or Rower

then $49/month

PERFORM

Striving to become the bigger, stronger,
leaner, meaner version of yourself?

Inspired by our time in NCAA Division 1 Strength and Conditioning and high-intensity functional fitness, PERFORM is the best of both worlds, designed to awaken the athlete in you.

If you're ready to level up your training but not quite ready to leave the world of high-intensity conditioning behind, PERFORM is the perfect program for you. In PERFORM, you'll spend 2-3 days per week on strength and power development and 2-3 days per week conditioning at various intensities.

Training Frequency:

  • 5 days/week

Duration:

  • 60-75+ minutes/session

Equipment Needed:

  • Full gym (i.e. barbell, squat rack, dumbbells, kettlebells, pull-bar, bench, TRX/rings, plyo box, etc.)

then $49/month

11-min

Which program is right for you?

Each program is designed to help you achieve very specific goals - this is NOT one size fits all, cookie-cutter workouts.

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