At Burn Boot Camp, we don’t chase trends. We lead with intentional, expert-led workouts rooted in science and backed by real results. That includes Training Cycle #2, a fresh 4-week workout program designed to help you build strength to power your everyday life.  

Running from February 2nd to February 28th, Training Cycle #2 will challenge you to build power, confidence, and purpose by focusing on two movement patterns your body relies on daily: pull and hinge. These foundational exercises support many everyday tasks, like carrying groceries, picking up the kids, shoveling snow, or mowing the lawn. 

You’ll focus on progressing two strength movements: 

Why pull and hinge? Because building strength isn’t just about lifting more weight. It’s about moving better. Feeling healthier. Trusting your body to keep up with your life. By mastering these exercises, you’re not just getting stronger. You’re building the lean muscle that powers the movements that matter most. 

Throughout the cycle, you’ll intentionally progress two key strength exercises in 45-minute Camps: 

• Pull-Ups to build upper body strength, posture, and control 

• Deadlifts to activate your glutes, hamstrings, and core for total-body power and balance 

Download our cycle tracker to stay on top of each week and track your progress in the gym.  

Training with Burn On Demand? You’ll focus on the pull pattern through a One-Arm Row, which delivers strength benefits without the pull-up bar. Same purpose. Same progression. Same results. 

And don’t forget to download your Burn On Demand-specific Training Cycle #2 tracker to log your reps, track weekly gains, and stay connected to your progress. Because even from home, you’re never training alone. 

Track Gains. See Progress. Own Your Results. 

Like any of our Training Cycles, each week builds trackable intensity.  

You may go down in reps, but you’ll go up in weight. You’ll be proud of your body for hitting one more pull-up each time you step up to the bar. By tracking those gains from Week 1 all the way through Week 4, you’ll see tangible proof of your progress. And send your confidence through the roof.  

But, in true Burn Boot Camp style, this cycle’s about more than building physical strength. It’s also about testing your grit, endurance, and stamina. Which you’ll definitely do if you take on our strategically timed Performance Challenge: Squat High Standards. 

For 3 minutes, you’ll cycle through: 

• 20 Dumbbell Hopovers 

• 20 Alternating Snatches 

• As many Weighted Jump Squats as you can in the time remaining 
   

It’s fast. It’s explosive. It’s a test of speed, coordination, and endurance that will only get better with time. You’ll face the Squat High Standards challenge twice in Training Cycle #2—once in Week 1, and again in Week 4 to see how far you’ve come.  

Intentional Training for a Healthy Life 

Whether you’re all-in or need to take things slow, our Certified Personal Trainers meet you where you are and help you train for strength in everyday life. Members working out in-Camp or at home with Burn On Demand get the same level of attention, expertise, and community support that drives real results.  

You don’t have to be perfect. You just have to show up. Every rep. Every drop of sweat. Every moment you choose yourself. It’s all about building strength to power your life.  

You in?  

Book a Camp now and download the tracker for Training Cycle #2. See you on the Floating Floor. 
 

Instead, get 4 weeks of Burn Boot Camp for $69 right now. The expertise of a Certified Personal Trainer. The supportive energy of a group environment. Burn Boot Camp brings you the best of both worlds at a fraction of the cost of private personal training. 

Strength & Conditioning Without the Guesswork 

Walking into a gym without a plan is overwhelming, especially for beginners. Burn eliminates the guesswork with intentional programming that balances strength, conditioning, and recovery. Every workout is different, so your body constantly adapts, builds strength, and improves overall fitness. And you’ll never get bored. 

At Burn, every workout is intentionally designed by a Certified Personal Trainer to target total body health and wellness. From squats to deadlifts, our Trainers teach proper form so you can build confidence and stay healthy for the long term. You’ll move through strength-focused exercises like dumbbell presses, deadlifts, and functional movements specifically chosen to challenge your body safely and effectively. 

The difference? You’re not training alone. Our 45-minute Camps offer personal training in a group setting, so you’re working out with a community that has your back. The energy here pushes you further, keeps you consistent, and makes fitness something you crave. And right now, you can experience it all for a month at a price that makes sense. 

Expert Training for Every Body 

Burn Boot Camp is built for all fitness levels. Whether you’re just starting out, returning after time off, pregnant, or managing an injury, our Trainers provide real-time modifications to meet you where you are. That level of expert oversight is something you typically only find in expensive one-on-one sessions. But here, it’s built into every Camp. 

Your safety is our priority. Your strength is our mission. With plenty of pregnancy-safe options, injury-aware coaching, and beginner-friendly strength tips, we’re here to help you build strength through every phase of life. 

Measurable Progress That Keeps You Accountable 

Results don’t happen by accident. They happen with accountability. At Burn Boot Camp, you’ll spend one-on-one time with your Trainer in Focus Meetings, where you’ll set goals, track progress, and adjust your plan as needed. The best part? This customized, structured approach to fitness is 100% included with your 4-week trial. Burn Boot Camp is where your workouts, nutrition habits, and lifestyle come together to build a stronger you. 

Unlock 4 Weeks of Elite Coaching for $69 

This winter, you don’t have to choose between quality and affordability. Unlock high-level coaching, powerful workouts, and a community that shows up for you every day, all for $69. Four weeks. One smart decision. A stronger, healthier you starts now.  

Get your offer before it’s gone! 

• Push-Ups: Increasing your reps each week tests your endurance, upper body strength, and mental resilience. 

• Weighted Split Squats: Slowly increasing your weight load each week builds strength, stability, and power in your legs and core. 

Each movement will be tested once per week in Camp, so you can track how far you’ve come and watch your effort pay off in real time.  
 
When you’re ready to push your limits even further, our Performance Challenge will be waiting. 
 
Cycle #1 Performance Challenge: Attack the Stack 

Ready for a true test of grit? Say hello to Attack the Stack, your official Burn Boot Camp Performance Challenge for this Training Cycle. The challenge features two conditioning exercises, Half Burpees and Pick-Ups, to test the endurance you’ve built throughout the cycle. Stack each set to see how many exercises you can complete within three minutes. 

Here’s how it works: 
• Start with Half Burpees and Pick-Ups for 5 reps each. 
• Then do 10 of each. 
• Then 15. 
• Then 20. 
 
You get the picture. Keep stacking reps as high as you can in the three minutes given. It’s a competition, but you’re playing both sides. That means every set is a victory. Every stack builds pride. Every attack is a wow-I-just-did-that moment you can share with other Members on the Floating Floor.  
 
Attack the Stack is all about momentum. Test your stack in Week 1 and then again in Week 4 to see how far you’ve come in a few short weeks. You vs. you—it’s an unstoppable matchup. 
 
Share the Burn: Friends Get 4 Weeks for $69 
As a Member, you know what makes Burn different. The community. The energy. The transformation. It’s too powerful to keep all to yourself.  
 
Invite your friends, family, coworkers, or anyone who wants to find their strength to get 4 weeks of Burn Boot Camp for $69. If you’re keeping track, yes. That means they could join you for the 4-week Training Cycle #1 for $69.  
 
Empower your favorite people to experience the same accountability and connection you’ve found here. Whether they’re just starting out or ready to level up, this is the perfect time to show them what’s possible. 
 
So, grab a friend and your water bottle. Let’s attack this cycle and stack those wins. 
 

At Burn Boot Camp, we don’t just train, we transform. And PR Week (Personal Record Week) is the ultimate celebration of your fitness journey, where progress outshines perfection. It’s a challenge issued to yourself. To show up. To push further. To see what happens when you give just a little more.

Each day is built around one of our signature movement patterns and training cycle exercises, giving you a chance to test your progress and track your strength in real time. Maybe it’s getting one more push-up than before. Maybe it’s adding five more pounds to your weighted squat. Maybe it’s finally conquering a soft box jump for the first time ever. Whatever it looks like for you, it’s your proof that change is happening, rep by rep.

PR Week, November 17^th – 22^nd, is all about focused effort, using the heaviest weight you can manage, for solid reps in these areas:

• Monday: Reverse Lunges x 8 Reps
  • Full Body Strength
• Tuesday: Weighted Squats x 12 Reps
  • Lower Body Strength
• Soft Box Jumps x Max Height
  • Bodyweight Conditioning
• 1-Arm Rows x 8 Reps/Arm
  • Upper Body Strength
• RDLs (Romanian Deadlifts) x 10 Reps
  • Back & Glutes
• Push-Ups x Max Reps
  • Metabolic Conditioning

This isn’t just about setting new records; it’s about unlocking the best version of yourself through one-on-one strength training in a high-energy group fitness environment. You’ll be surrounded by a supportive fitness community that celebrates your wins, big or small, and pushes you to get 1% better every day.

So, mark your calendar, fuel up, and bring that fire. PR Week is here, and it’s your time to discover the strongest version of you. Let’s find your next personal record, together.

The collaboration highlights how fitness can bring families together, build lasting habits, and create meaningful shared experiences—core values deeply rooted in both Burn Boot Camp and DAD SZN.

This partnership aims to redefine what it means to be strong—on the field, in the gym, and at home. As part of the collaboration, limited-edition Burn Boot Camp x DAD SZN hats will be released through exclusive drops throughout 2025 and 2026.

With the Foles and O’Donnell families leading the campaign, this collaboration celebrates the small, meaningful victories that happen when families support, move, and grow together.

From winning Super Bowl MVP and executing the legendary “Philly Special” to navigating life’s toughest challenges alongside his wife, Tori, and raising three children, Nick Foles understands the power of resilience, health, and togetherness.

“This partnership feels authentic to who we are,” said Foles. “Burn Boot Camp and DAD SZN share the same mission—to help people lead with purpose, prioritize health, and build connections that go beyond the gym. It’s about showing that strength starts at home and grows through community.”

Balancing life in the NFL while raising three children, Pat and Shelby O’Donnell share that same belief: fitness is stronger when shared with family.

“We love that this partnership represents something real,” said O’Donnell. “Both brands believe in showing up—for yourself, your family, and your community. Burn Boot Camp makes fitness accessible and meaningful, and that aligns perfectly with what we’re building at DAD SZN.”

Devan Kline, Co-Founder and Visionary of Burn Boot Camp, added:

“Burn Boot Camp has always stood for more than fitness — it’s about building stronger families and stronger communities,” said Kline. “Partnering with DAD SZN brings that mission to life in a powerful way. Nick, Pat, and their families represent the heart of what we believe in: showing up, working hard, and creating impact that lasts far beyond the gym. We want people to feel proud when they wear this collab — proud of who they are, who they’re becoming, and the community they belong to.”

Learn more about the partnership HERE.

About DAD SZN:
Founded by former NFL athletes Nick Foles and Pat O’Donnell, alongside their wives Tori and Shelby, DAD SZN is a lifestyle brand built on faith, family, and fitness. The brand’s mission is to inspire dads and families everywhere to show up, stay grounded, and make every season “Dad Season.”

At Burn Boot Camp, we’re always evolving, but some things are just too good not to bring back. That’s why we’re reintroducing three powerful Protocols to our weekly training schedule: Back & Glutes, Arms & Core Strength, and Full Body Strength & Conditioning. These workouts are some of the most requested in Burn Nation, and for good reason: they deliver results that you can feel in and out of Camp. 

Back & Glutes: Power, Posture, and Everyday Strength 

When we talk about building strength that supports you beyond the gym, your back and glutes are at the top of the list. Strong glutes don’t just shape your lower body; they protect your hips, support your spine, and power every step you take. A strong back improves posture by strengthening the posterior chain, reduces the risk of injury, and enhances functional movement for everything from lifting your kids to carrying groceries. 

Together, back and glutes strength training creates a powerhouse pairing. That’s why this Protocol is a fan favorite: it blends form and function, aesthetics and performance. Expect to lift heavy with our dumbbell workouts, target muscles that matter, and leave feeling not just stronger, but more capable. 

Arms & Core Strength: A Dynamic Duo  

Arms and core workouts go hand in hand because they complement each other perfectly. A strong core is the foundation of every movement, stabilizing your spine and connecting upper and lower body strength. Pair that with arm strength training, and you’ve got a workout that builds definition, balance, and everyday power. 

These sessions are more than just “arm day.” By combining deep core muscle exercises with arms, you’ll improve performance in every other workout while building strength that shows up in life, whether that’s playing catch with your kids, powering through push-ups, or feeling confident in your own skin. 

Full Body Strength & Conditioning: Strength Meets Endurance 

If you’ve ever wondered how to take your training to the next level, this is it. Full Body Strength & Conditioning blends heavy lifting for strength gains (think hypertrophy and progressive overload) with conditioning exercises and resistance training that challenge your heart, lungs, and mental toughness.  

This Protocol isn’t just about building muscle; it’s about building resilience. By transitioning directly from functional, strength-focused lifts into conditioning work, you’ll boost your VO2 max, burn calories, and optimize both strength and endurance in a single powerful session. It’s sweaty, it’s challenging, and it’s one of the most effective ways to build a body that’s strong and unstoppable. 

Why These Protocols Matter 

At Burn Boot Camp, our goal is more than just workouts; it’s training for life. These Protocols are back because they represent what Burn is all about: 

Smart, effective programming that balances strength and conditioning. 

Long-term results: improved posture, injury prevention, energy, and confidence. 

Workouts that challenge you physically and mentally, while building a strong foundation for everyday life. 

Your Next Rep Starts Here 

Whether you’re a Member of Burn Nation or just discovering Burn for the first time, there’s never been a better time to join. Back & Glutes, Arms & Core, and Full Body Strength & Conditioning are opportunities to challenge yourself, to push your limits, and prove to yourself what you’re capable of. 

We’re not just bringing these Protocols back; we’re bringing back your chance to level up, connect with your strength, and celebrate every rep. This is your time. Let’s go after it together. 

We’re creating a space where strength is celebrated in every form—physical, mental, and emotional—and where people everywhere are inspired to carry that strength into their lives, their communities, and the moments that matter most.

At the heart of the campaign are real stories from Burn Boot Camp Members across the country. Bonnie, 78, celebrates her dedication to strength training, which supports bone longevity and allows her to stay strong for her family. Amanda, who has completed over 50 Camps, has found not just a place to work out, but a community that believes in her as much as she believes in herself. Anna, a mom of young kids, is building stamina so she can keep up with her children—while showing them the value of health and resilience.

“Strength looks different for everyone,” says Morgan Kline, CEO & Co-Founder of Burn Boot Camp. “For some, it’s lifting heavier than they ever thought possible. For others, it’s being present for their family or setting an example for their kids. We want to inspire people everywhere, not just inside our gyms, to pause and reflect on their own journey.”

The Proud campaign extends beyond health and wellness, it’s a call to spread positivity, spark conversations, and remind everyone that pride grows in the everyday moments we show up for ourselves.

Everyone wants to get better at push-ups. There is always room for a new PR (personal record), whether you’re trying to mod-up from your knees to your toes, or you’re trying to increase how many push-ups you can get in a row without breaking.

Over the course of six weeks, we’re challenging our Members to reach new PRs in push-ups. We’re excited to see our Members get stronger and prove what they’re capable of through every new milestone and achievement.

GETTING THE FORM DOWN

Push-ups primarily engage your chest, shoulders, and triceps, while also requiring core stability and balance. To help target these muscle groups and prevent injury, there are some non-negotiables when it comes to the form.

The optimal form in a baseline push-up begins in the high plank position centered around a neutral spine, with your hands placed directly underneath your shoulders. Your eyes should look down, and there should be a straight line from your head to your ankles and every joint in between. As you lower, descend in a straight line and bring your chest all the way down to the floor. One of the most common issues we see in the gym is a broken plank and the chin not staying above the fingertips, which can cause shoulder pain and hinder progression.

For a chest-dominant push-up, your elbows should be angled at roughly 45 degrees, and your chin should still be higher than your fingertips. For a tricep push-up, place your elbows along your side in a neutral position.

Matt Morris, VP of Fitness and Burn On Demand Trainer, breaks down the perfect push-up form in this step-by-step video.

Learn the difference between the chest and tricep push ups, the important role that your feet and toes play in your form, and how you can use dumbbells to level-up this exercise.

Do you want to dive even deeper into push-ups? We talk about perfecting the push-up exercise on the Burn Boot Camp Podcast. Listen to episode 431 to get our key tips and techniques so you can keep progressing in this movement.

PROGRESSING WITH PUSH-UPS

Speaking of progression, that may look different for each individual. Some Members may want to increase reps from 1 to 2 or 10 to 20 unbroken reps. Progression can also include increasing the range of motion from your knees, moving to a steep incline, changing your tempo, or completing more reps in a given time. Whatever progression looks like to you, take the time to appreciate everything your body can do and all the things it will do.

As you continue to improve, it’s important to remember that reaching new PRs can take time. Continue to show up for yourself and track your progress so we can celebrate every milestone together.

PRACTICE WITH FORM UNIVERSITY

Did you know that you can master your push-up form with Burn On Demand?

One of our most popular Burn On Demand categories is Form University, where you can focus on correcting and perfecting your form in over 80 of our most common exercises. We also have an entire playlist dedicated to the exercises you track during each Training Cycle. The Form U: Training Cycles playlist on Burn On Demand provides expert tips to fire up key muscle groups, train smarter, avoid injuries, and push harder.

Start your 7-day free trial or subscribe to Burn On Demand to enjoy Form University and over thirteen other categories in the Burn Boot Camp app. Learn more about Burn On Demand and the countless benefits of unlocking this premium content.

As part of this annual training strategy, we’ve scheduled two PR Weeks per year to serve as milestone moments. These aren’t just tests—they’re celebrations of progress. Real checkpoints to measure the strength, consistency, and confidence you’ve earned through every Camp.

Our first PR Week of the year kicks off June 9–14, 2025, and we’re inviting all of Burn Nation to take part.

What Is PR Week?

PR Week (short for Personal Record Week) is a six-day challenge where you’ll track your strength and conditioning across our signature movement patterns and training cycle exercises. It’s a snapshot of your progress—both physically and mentally. Whether you’re lifting heavier, moving with more control, or stepping onto the floor with renewed confidence, PR Week gives you the opportunity to test where you are and where you’re going.

Your PR Week Schedule

Each day features a strength or conditioning workout tied directly to our training cycle programming:

• Monday: Chest, Triceps & Biceps
  • PR Test: Chest Press x 12 reps
  • Watch a Form Tip video here
• Tuesday: Lower Body Strength
  • PR Test: Weighted Front Squats x 15 reps
  • Watch a Form Tip video here
• Wednesday: Bodyweight Conditioning
  • PR Test: Double Unders (max reps)
  • Watch a Form Tip video here
• Thursday: Full Body Strength
  • PR Test: Dumbbell Deadlifts x 12 reps
  • Watch a Form Tip video here
• Friday: Back & Glutes
  • PR Test: Pull-Ups (max reps to form failure)
  • Watch a Form Tip video here
• Saturday: Metabolic Conditioning
  • PR Test: Weighted Alternating Forward Lunge x 10 reps (2:1)
  • Watch a Form Tip video here

Each workout is intentional, purposeful, and backed by the science of our programming methodology.

For Every Member, Every Level

PR Week is for everyone—not just longtime Members or seasoned athletes. Even if you’ve never tracked a personal record before, this is your moment to step up and start. PR Week becomes your baseline. Your breakthrough. Your celebration.

All year long, we train hard, lift each other up, and celebrate the wins together.

PR Week is where that effort takes center stage. So, mark your calendar.

Exercise is not only safe during most pregnancies, but it can actually help stabilize common discomforts and often make the labor process shorter. Working out can also boost your energy, improve you mood, help you  sleep, and prepare you for childbirth by strengthening the necessary muscle groups used in labor. Research suggests that exercise can also lower your risk for gestational diabetes and preeclampsia.

The American College of Obstetricians and Gynecologists recommends that pregnant women without complications workout 30 minutes per day at a moderate intensity 3-5 days per week. The ideal workout will get your blood pumping, keep you limber, and control weight gain without putting you and your baby’s body in harms way.

Dos of Exercising While Pregnant

• Stick with low impact exercises and modify all intense movements. Take breaks as needed.
• Workout 3-6 times per week. Give your body a chance to rest and recover, this is necessary even when not pregnant.
• Stay cool and drink plenty of water. Overheating can be dangerous for the baby so be sure to drink plenty of water before, during, and after exercise.
• Focus on strength training rather than intense cardio.
• Stretch before and after exercise, shortened “tight” muscles could be a problem when that belly starts to grow!
• Scale your exercise back to simple movements in third trimester.
• Wear loose and comfortable clothing.
• Continue to work your abdominal muscles for up to 20 weeks.

Don’ts of Exercising While Pregnant

• Don’t workout to the point of exhaustion. Be sure your always able to carry a conversation while training.
• Don’t continue to workout feel faint, dizzy, lightheaded, nauseous, or notice spotting. Immediately stop your exercise.
• Don’t jump, twist, sprint or lay flat on stomach or back after 20 weeks. No excess pressure to your spine and do not compress abdomen after this point in time. If you would like to be overly cautious, skip these movements all together.
• Don’t workout in hot gyms. Air conditioning is key to keeping your body cool.
• Don’t perform heavy compound movements (especially in third trimester) because your body is malleable. Your ligaments, joints, and muscles are at risk.
• Don’t try all new movements. Now is not the time to take up skiing or snowboarding. Your center of gravity is off and blunt trauma could be dangerous.
• Don’t overstretch. The hormone relaxin causes muscles to stretch further than before so don’t tear a hammy!
• Don’t invert your body (go upside down) for any reason.
• Don’t participate in any contact sports.

Motherhood: Pregnancy Workouts & Postpartum

We’re dedicated to providing workouts for everybody at every level and with every need. We’ve devoted two Burn On Demand series to moms navigating working out while pregnant and staying strong in recovery. Motherhood: Pregnancy Workouts and Motherhood: Postpartum are available on the Burn Boot Camp app and designed specifically for moms in these stages of life. Motherhood: Pregnancy Workouts ranges from speed and agility to full body strength, so you can experience a variety of Protocols with modifications to protect you and your growing baby. Motherhood: Postpartum focuses on real recovery goals: restoring your pelvic floor, rebuilding core strength, easing lower back pressure, and helping you move confidently again. 

Get these two beneficial categories and our other unique series when you start your Burn On Demand 7-day free trial or subscribe to Burn On Demand in the app.

Before beginning any exercise program during pregnancy, it’s essential to consult with a qualified healthcare provider to ensure that it is safe. Every pregnancy is unique, and certain medical conditions or complications may require modifications to your exercise routine or specific restrictions. The information provided in this blog is intended for general educational purposes only and should not be considered medical advice. Always prioritize your health and safety, and seek professional guidance before starting or continuing any exercise program during pregnancy.