THE PULSE

Our members love using kettlebells, so we asked VTL™ Trainer Andrew to create a 10-minute kettlebell workout focusing on the upper body. All you’ll need for this workout is one medium kettlebell – this is usually in the 13-35lb range, but choose a weight that feels right for your body.

You’ve probably heard someone say you should never skip leg day—and there’s a good reason! Training your lower body builds a strong foundation that will help you crush future workouts and make your everyday life easier. Stronger thighs can increase your overall sense of balance and improve your jumping and running movements. To build stronger thighs, you should add these three exercises to your routine.

Looking to change up your routine? Try a new piece of equipment at the club—like the kettlebell. While traditional dumbbells and barbells allow the weight to be centered with your hand, a kettlebell’s center of gravity is about 6-8 inches from the handle. This extra stability challenge will prepare you for the challenges you encounter in sports and daily life.

Happy Independence Day! We’re celebrating the holiday in our favorite way: with a new workout. The 7/4 challenge includes 4 rounds of 7 exercises designed to give you a full-body workout with a dose of cardio for good measure. We challenge you to complete this combo!

We love the bicycle crunch. This simple exercise boasts so many benefits! You probably already know it’s good for strengthening your abs and obliques, because you can feel the burn while you complete the movement—but maybe that’s not enough for you. Here are three MORE reasons to add bicycle crunches to your routine.

Get your heart rate up and your muscles moving with a quick cardio workout that focuses on the pull movement. This AMRAP combo seems simple enough, but expect to feel out of breath and an awesome burn in your shoulders by your third or fourth round.

Even if you’re not trying to pack on muscle, it’s important to include weight training in your routine—and this workout is the perfect simple strength-builder. Focusing on your shoulders, chest and arms, this awesome workout can be completed in just 20 minutes. Remember, the burn you feel today is the strength you gain tomorrow!

You look at your schedule and realize you’ll only have 20 minutes to work out at the club today. Should you even bother going? The short answer is yes—if only to keep your workout routine going strong. But we have even better news: 20 minutes a day of exercise will actually do your body a lot of good.

Whether you’re not usually an “arm day” person or you’re new to lifting weights, you’ve come to the right place. In this beginner-friendly upper body workout, we’re keeping the moves simple so you don’t have to spend a ton of time looking at your phone while you’re at the club. Remember, a workout routine doesn’t need to be complicated to get results!

Ready to make a splash this summer? Our pools are waiting for you! Whether you’ve perfected your butterfly stroke or are more likely to dog paddle, you can get in a great workout in our pools. Find your level below and try out one of these workout ideas next time you’re at the club.