Common Workout Routines Courtesy of Studeo Gyms: Your Guide to Effective Training

At Studeo Gyms, the focus is on creating workout routines that are both dynamic and highly effective, helping members of all fitness levels achieve their goals. Whether you’re aiming to build strength, lose weight, or improve your overall fitness, Studeo’s expert trainers offer a variety of workout routines tailored to individual needs. Below are some common workout routines used at Studeo Gyms that combine functional training, cardio, strength-building, and recovery.

1. Full-Body Strength Circuit

A full-body strength circuit is a go-to routine at Studeo Gyms. This type of workout targets multiple muscle groups in one session, providing a comprehensive approach to building strength and endurance. The routine typically includes a combination of compound exercises like squats, deadlifts, and push-ups, designed to engage several muscles simultaneously.

Example Routine:

  • Warm-Up: 5-10 minutes of dynamic stretching or light cardio (jump rope, jogging)
  • Circuit (3-4 rounds):
    • Squats (12-15 reps)
    • Push-ups (10-12 reps)
    • Bent-over rows (10-12 reps)
    • Deadlifts (10-12 reps)
    • Russian twists (20 reps total)
  • Cool Down: Stretching and foam rolling

Benefits: Full-body workouts save time by working all muscle groups in one session. They improve strength, endurance, and overall conditioning.

2. High-Intensity Interval Training (HIIT)

HIIT routines are a popular choice at Studeo Gyms due to their ability to maximize calorie burn in a short amount of time. This workout alternates between short bursts of intense exercises and brief periods of rest, keeping your heart rate elevated and your metabolism revved up.

Example Routine:

  • Warm-Up: 5 minutes of jogging or dynamic stretching
  • HIIT Circuit (4-5 rounds, 30 seconds work, 15 seconds rest):
    • Burpees
    • Mountain climbers
    • Jump squats
    • Kettlebell swings
    • Plank holds
  • Cool Down: Stretching and mobility exercises

Benefits: HIIT boosts cardiovascular fitness, burns fat, and increases metabolism. It’s time-efficient and can be modified to suit any fitness level.

3. Upper Body Strength Routine

For those focused on building upper body strength, Studeo offers dedicated routines that target muscles in the chest, back, shoulders, and arms. This routine is ideal for improving upper body definition and strength, and often incorporates a mix of bodyweight exercises and free weights.

Example Routine:

  • Warm-Up: Resistance band exercises for shoulder mobility
  • Workout:
    • Bench press (4 sets of 8-10 reps)
    • Dumbbell shoulder press (3 sets of 10-12 reps)
    • Pull-ups or assisted pull-ups (3 sets of 8-10 reps)
    • Barbell curls (3 sets of 10-12 reps)
    • Triceps dips (3 sets of 10-12 reps)
  • Cool Down: Stretching, focusing on arms and shoulders

Benefits: Targets the upper body for increased muscle mass and strength. Improves posture and functional strength for everyday activities.

4. Lower Body Strength Routine

Studeo Gyms also focuses on lower body training to build strong, powerful legs. This workout emphasizes movements that target the quadriceps, hamstrings, glutes, and calves. Lower body routines are ideal for improving overall body strength and athleticism.

Example Routine:

  • Warm-Up: Bodyweight squats and lunges
  • Workout:
    • Barbell squats (4 sets of 8-10 reps)
    • Romanian deadlifts (3 sets of 10-12 reps)
    • Walking lunges (3 sets of 12-15 reps per leg)
    • Leg press machine (3 sets of 12-15 reps)
    • Calf raises (3 sets of 15-20 reps)
  • Cool Down: Stretching, focusing on hamstrings, quads, and glutes

Benefits: Builds leg strength, power, and endurance. Enhances athletic performance and supports overall functional strength.

5. Core and Stability Routine

Core workouts are essential at Studeo Gyms, as a strong core improves balance, stability, and overall strength. The core and stability routine includes a mix of exercises that target the abdominals, lower back, and obliques while also focusing on improving stability and posture.

Example Routine:

  • Warm-Up: Light cardio and core activation exercises (e.g., pelvic tilts)
  • Workout:
    • Plank holds (3 sets, 45-60 seconds)
    • Russian twists (3 sets of 20 reps)
    • Bicycle crunches (3 sets of 20 reps)
    • Stability ball rollouts (3 sets of 12-15 reps)
    • Side plank (3 sets, 30-45 seconds each side)
  • Cool Down: Stretching, focusing on the lower back and core muscles

Benefits: Enhances core strength, which supports better posture and reduces the risk of injury during other exercises.

6. Functional Training Routine

Functional training is a foundational aspect of the Studeo Gyms philosophy. This workout involves exercises that mimic everyday movements to improve strength, balance, and coordination. The goal is to enhance functional fitness, which translates to better performance in daily tasks.

Example Routine:

  • Warm-Up: Dynamic stretching and mobility drills
  • Circuit (3-4 rounds):
    • Kettlebell deadlifts (12 reps)
    • Medicine ball slams (10-12 reps)
    • Farmer’s carry (50 meters)
    • TRX rows (12 reps)
    • Single-leg deadlifts (10 reps per leg)
  • Cool Down: Foam rolling and stretching

Benefits: Improves functional strength and mobility, making it easier to perform daily activities with ease and reducing the risk of injury.

7. Cardio and Endurance Routine

For those looking to boost cardiovascular health and endurance, Studeo Gyms incorporates cardio routines designed to challenge your aerobic capacity. This can be done through steady-state cardio (like running or cycling) or more dynamic methods like interval sprints and agility drills.

Example Routine:

  • Warm-Up: 5-10 minutes of jogging or light cycling
  • Cardio Workout:
    • Treadmill sprints (5 rounds of 30 seconds sprint, 1 minute rest)
    • Rowing machine (500 meters at a steady pace)
    • Agility ladder drills (3 sets of 30 seconds)
    • Jump rope (3 sets of 1 minute)
  • Cool Down: Light jogging and stretching

Benefits: Increases cardiovascular endurance, improves heart health, and enhances lung capacity.

8. Recovery and Mobility Routine

Recovery is an essential part of any fitness regimen, and at Studeo Gyms, recovery routines focus on improving mobility and reducing muscle soreness. These routines incorporate stretching, foam rolling, and active recovery techniques to promote flexibility and help the body recover faster.

Example Routine:

  • Warm-Up: Light stretching or mobility drills
  • Recovery Session:
    • Foam rolling (focusing on major muscle groups like quads, hamstrings, back)
    • Static stretches (holding each stretch for 30-45 seconds)
    • PNF stretching (partner-assisted for deeper stretches)
    • Yoga-inspired moves (such as downward dog, child’s pose)
  • Cool Down: Breathing exercises to promote relaxation

Benefits: Reduces muscle tension, increases flexibility, and aids in muscle recovery. Helps prevent injury and promotes relaxation.

Studeo Gyms offers a variety of workout routines tailored to different fitness goals, from building strength and muscle to improving cardiovascular health and flexibility. With the guidance of Studeo’s expert trainers, members can access these dynamic routines that focus on functional fitness, recovery, and personalized progression. Whether you’re a seasoned athlete or new to working out, Studeo’s comprehensive workout routines ensure you’ll get the most out of every session.

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Studeo at Work

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Welcome to Studeo at Work, the premier corporate fitness arm of the business world. With our expertise in providing top-notch fitness solutions, we proudly manage three onsite gyms for Electronic Arts – two in California and one in Vancouver.

Not only do we serve industry giants like Electronic Arts, but we also work with smaller businesses in Vancouver and Los Angeles to provide custom services for their employees at their offices, in our gyms, or from home!

If your organization is ready to embrace a healthier, happier, and more productive workforce, we’ve got you covered! Fill out our quick webform, and our team will get in touch with you promptly to discuss how we can tailor our corporate fitness services to meet your unique needs.

Stay connected with us and get inspired on Instagram @studeo_at_work. Together, let’s embark on a journey towards a healthier work environment and a thriving corporate culture.

Corporate Training

Studeo Gym specializes in providing exceptional fitness solutions for businesses and organizations that value the well-being and performance of our employees. As a high-end gym frequented by notable personalities, we understand the unique demands placed on individuals in high-pressure roles. We work with a diverse range of businesses, including Fortune 500 companies, startups, and professional organizations, offering customized fitness programs tailored to their specific needs. Our corporate training programs are designed to enhance employee productivity, boost morale, and foster a culture of wellness within the workplace. With our state-of-the-art facilities, expert trainers, and personalized approach, Studeo Gyms is committed to helping your organization achieve peak performance and maintain a healthy work-life balance. Partner with us to empower your workforce and cultivate a thriving, energetic, and resilient corporate environment.

Please reach out to [email protected] or [email protected] for more information.

Franchising

We at Studeo Gyms pride ourselves on being the ultimate destination for fitness enthusiasts and those seeking a premium gym experience. With a reputation for excellence, Studeo Gyms is renowned for attracting not only fitness enthusiasts but also notable personalities who value our state-of-the-art facilities and personalized approach to wellness. As a franchisee, you’ll have the opportunity to join our exclusive network and tap into a lucrative market that caters to discerning individuals who prioritize their fitness goals. Whether you’re an experienced gym owner looking to expand your portfolio or a passionate entrepreneur seeking a rewarding venture in the health and wellness industry, Studeo Gyms is the perfect partnership for success. Join us and be part of a brand that celebrities trust to achieve their fitness aspirations.

Careers

Join the Studeo Gyms team and be a part of an elite fitness community that caters to notable personalities seeking the utmost in luxury and results-driven training. We are always on the lookout for exceptional individuals to join our team of dedicated professionals who are passionate about health, wellness, and delivering an unparalleled fitness experience. As an ideal candidate, you possess a deep understanding of the fitness industry, a commitment to excellence, and the ability to thrive in a high-end environment. Whether you are a skilled personal trainer, a customer service expert, or a driven sales professional, Studeo Gyms offers exciting career opportunities that combine your expertise with our exclusive clientele. Embark on a rewarding journey with Studeo Gyms and help shape the health and well-being of notable personalities while enjoying a fulfilling and dynamic work environment.

Please reach out to [email protected] or [email protected] for more information.

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Refer A Friend

At Studeo Gyms, we believe that referrals are the heartbeat of our community, and we absolutely love them! We know that when you refer a friend, you’re not just recommending a gym, you’re sharing an incredible experience and a way of life. Referrals allow us to expand our Studeo family with like-minded individuals who are passionate about their fitness journey. We cherish the opportunity to welcome new members who have been introduced to us by someone they trust. Referrals not only strengthen our community, but they also bring a sense of camaraderie, support, and encouragement. We are grateful for each referral we receive, as they help us create a thriving and inspiring environment where everyone can achieve their fitness goals together. So, join us in celebrating the power of referrals and let’s continue to grow, transform, and inspire, one friend at a time!

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Frequently Asked Questions

Do I have to be a member?

While having a membership ensures you get the best per session rate, we do have drop in classes and private training sessions available!

How do your memberships work?

Our minimum commitment is 3 months, as this is what is required to create new habits and make real improvements. Each membership includes unlimited classes, and a set number of Private or Semi-Private sessions per month. Your membership will start when you choose, and will bill on the same day each month thereafter. If you prefer to be billed on a specific day, we can prorate the first month. You can upgrade, downgrade or add additional sessions at any time.

Do I have to pay the start-up fee?

Yes, $150. We understand that most gyms negotiate here and use it as a bargaining chip, but we feel that the included services are a valuable and important tool in setting you up for success

Can I use my membership at multiple locations?
Yes, just talk to your local store operator to get set up before you travel!
Do I have to be in shape to join a class?
Classes are designed to be accessible to everyone and challenging for the fittest of the fit.
Can I cancel/pause my membership?

Yes. We ask for a minimum of 30 days notice for cancellations and 7 days notice for any pauses.

What is the class/session cancellation policy?

6 hours for classes, 24 hours for clinic or training sessions.

How do I schedule my body composition assessment?

Our body composition assessment is part of the membership initiation process and will be scheduled when you sign up. For follow ups, please get in touch with your local store operator.

Do you offer nutrition services?

Yes, we have a nutritionist on staff, and an introductory nutrition session is included in every membership.

Do you have a doctor on staff?

Yes. We have an in-site chiropractor that does initial movement screens with clients.

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Clinic

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Open Gym

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Group Training

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Clinic

At Studeo Gyms, we prioritize your holistic well-being, which is why we have a dedicated Clinic to support your health journey. Behind every client stands a team of highly skilled professionals committed to keeping you in peak condition. Led by our head clinician, our comprehensive training program includes personalized consultations to assess your unique needs and develop a tailored fitness plan. Additionally, our global nutritionist ensures that all our members receive expert nutritional support and guidance, fueling your body for optimal performance and results. With our Clinic, you can rest assured that your health is our top priority, and we are here to provide the professional expertise you need to thrive in your fitness endeavors. Together, our team of professionals will empower you to reach your goals and maintain a balanced, healthy lifestyle.

 Individual sessions or packages available.

Open Gym

Experience the freedom of fitness and take control of your training at Studeo Gyms’ Open Gym. Our Open Gym option allows you to tailor your workout experience according to your preferences. Whether you choose to follow our carefully curated programming or design your own routine, our state-of-the-art weight room is at your disposal. Unleash your potential and sculpt your physique with access to a wide range of premium equipment, ensuring a comprehensive and satisfying workout. Our expert trainers are always on hand to offer guidance, support, and answer any questions you may have. At Studeo Gyms’ Open Gym, you have the flexibility to structure your fitness journey the way you desire, while benefiting from the top-notch facilities and resources we provide. Embrace the freedom to create, challenge, and transform yourself within our empowering fitness environment.

Memberships start as $179/month.

Group Training

Unleash your inner athlete and reach new heights of fitness with Studeo Gyms’ Group Training program. Our dynamic sessions combine the perfect balance of strength and conditioning workouts, strategically designed to maximize your overall fitness levels. Led by experienced trainers, our group training sessions provide a supportive and energizing environment that inspires you to push your limits and achieve remarkable results. Whether you’re a seasoned fitness enthusiast or just starting your fitness journey, our group training program is designed to challenge and motivate you at every step. Join a community of like-minded individuals who share a passion for health and wellness, and experience the power of collective progress. Studeo Gyms’ Group Training is the ultimate platform for fostering camaraderie, achieving athletic excellence, and unlocking your full potential.

Memberships start at $179/month.

Semi-Private Training

Discover the perfect blend of individualized attention and group dynamics with Studeo Gyms’ Semi-Private Training. Designed as a unique fusion of private training and small groups, this program offers an ideal setting for up to four clients to book in and train together. Each participant benefits from a personalized program that aligns with their specific goals and needs, while simultaneously sharing the coach’s valuable time and expertise. Our highly skilled trainers ensure that every individual receives the attention and guidance necessary to excel, while also fostering a supportive and motivating environment within the group. Experience the camaraderie and collective energy that comes from training alongside like-minded individuals, all while enjoying the benefits of an individualized training program. Studeo Gyms’ Semi-Private Training delivers a dynamic and effective fitness experience that combines the best of both worlds, resulting in outstanding results and a sense of community that keeps you motivated and inspired.

Memberships start as low as $310/month.

Private Training

Experience the pinnacle of personalized fitness with Studeo Gyms’ Private Training program. Our world-class one-on-one training is meticulously tailored to match your unique goals, ensuring exceptional results and maximum satisfaction. Backed by cutting-edge technology and our innovative recovery protocol, we provide you with everything you need to achieve your fitness aspirations. Our skilled trainers will guide you through targeted workouts, utilizing advanced techniques and personalized attention to optimize your performance and surpass your expectations. With Studeo Gyms’ Private Training, you’ll have access to the most effective training methods, state-of-the-art equipment, and a supportive environment that empowers you to unlock your full potential. Elevate your fitness journey to new heights and experience unparalleled success with our exclusive and transformative one-on-one training program.

Sessions start at $137 per hour.

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