Intense. Sustainable. Efficient
Designed by Master degrees and PhDs.
33 minutes
GET IN THE BEST SHAPE
OF YOUR LIFE
Our 33 signature 33 minute class focuses on strength training with functional cardio to deliver an intense and efficient workout that can be done safely 6 days a week and have you looking and feeling like a million bucks.
SIGNATURE 33 MINUTE CLASS
THE BREAKDOWN
3 MINUTES
dynamic muscle activation warmup
+
strength and metabolic resistance training (mrt) utilizing circuits, drop sets and super sets.
30 MINUTES
functional cardio utilizing the ski ergometer, rower, assault bike, treadmills, versaclimber, and body weight exercises
+
STRENGTH
TRAINING
Circuit Training for Beginners
STRENGTH
TRAINING
Bodyweight Exercises for Beginners
Best Workout Classes Chicago
CREATIVE
WORKOUTS
- SMALL GROUPS (12 PEOPLE MAX)
- STRUCTURED PROGRAMMING
- INCREASED CUSTOMIZATION
- MORE EFFICIENT
- MORE INTENSE
- MORE RESULTS
SCIENCE
BASED
- OWNED AND OPERATED BY LICENSED DOCTORS OF PHYSICAL THERAPY
- WORKOUT PROGRAMMING UTILIZES THE LATEST EXERCISE SCIENCE RESEARCH & TECHNIQUES.
- 33 MINUTE CLASSES THAT FOCUS ON THE THREE PILLARS OF FITNESS - STRENGTH, CONDITIONINING, AND MOBILITY.
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IMPROVE YOUR
METABOLIC
AFTERBURN
Our region specific strength classes utilize high intensity interval training (HIIT) to stimulate your muscles, improve your metabolism, and increase your afterburn (calories burned up to 10 hours post - activity) using drop sets, super sets, and circuit training.
Best Workout Programs for Women
Club33`s signature 33 minute workouts are designed to build your body up, not wear it down. They're safe and effective, and can be done 6 times a week. As a result, you'll look good and feel good. You'll be sore less often and see an increase in your mood and energy levels.
LOOK GOOD.
FEEL GOOD.
Our small group training approach allows us to provide a truly customized experience for our members.Small group training (less than 12 people per class)
  • Increased one-on-one attention
  • Greater customization
  • More creative workouts
Specific, Measurable, Attainable, Realistic and Timely
SMALL
GROUPS
WORKOUT SCHEDULE
WORKOUT SCHEDULE ROTATES BETWEEN VARIOUS MICROCYCLES, MACROCYCLES SHOWN BELOW
Mat, Pilates & Yoga
HRT Full Body Circuit
Chest & Plyometric Legs
Abs, Abs, Abs
Legs & Shoulders
Glutes, Glutes & Glutes
SUNDAYS:
SATURDAYS:
FRIDAY:
THURSDAY:
WEDNESDAY:
TUESDAYS:
Back & Arms
MONDAYS:
WORKOUT 01
Mat Pilates & Yoga
Core Core Core
Full Body Push/Pull
Pull Upper
Push Lower
Pull Lower
SUNDAYS:
SATURDAYS:
FRIDAY:
THURSDAY:
WEDNESDAY:
TUESDAYS:
Push Upper
MONDAYS:
WORKOUT 02
Mat Pilates & Yoga
HRT Full Body Circuits
Chest & Core
Arms & Core
Chest & Core
Legs & Core
SUNDAYS:
SATURDAYS:
FRIDAY:
THURSDAY:
WEDNESDAY:
TUESDAYS:
Back & Core
MONDAYS:
WORKOUT 03
EXERCISE TERMINOLOGY DEFINED
METABOLIC RESISTANT TRAINING (MRT)

Metabolic Resistance Training (MRT) is a high volume form of training that works large muscle groups or the whole body.


There are three ways to utilize MRT: Circuit trainingPaired Set TrainingCombo TrainingEach of these methods is highly effective in improving muscle tone, decreasing body fat, and improving stamina. Typically, if the workouts are structured effectively excess post-exercise oxygen consumption (EPOC) increases dramatically. This is often referred to as “afterburn”, which is how much energy your body uses to return to its normal, resting state post workout.

Club 33’s utilization of Metabolic Resistance Training (MRT) and Steady State Cardio (SSC)

Club 33’s utilization of Metabolic Resistance Training (MRT) and Steady State Cardio (SSC) to create effective, well rounded, and structured workout routines.


By having two seperate classes:


MRT Strength Training (33 minutes)and SSC Training (33 minutes)


We are able to utilize the widely popular high intensity interval training approach in a different way - incorporating it into pure strength training. A typical 33 minute strength training workout will utilize drop sets, supersets, and circuits to target a specific region of the body. This will help you build muscle, lose fat, and get stronger all at the same time.

Once your muscles are fatigued from the MRT Strength Training session, we will utilize low impact SSC to help facilitate and promote fat burn and safely improve cardiovascular endurance.

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