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APPLES & ORANGES
​high intensity / moderate duration
Objective: Blend Big Apple ruggedness with South Beach finesse in this workout and run, walk or crawl (depending on how much intensity you put into it) away sore but satisfied with a plethora of strength & stamina.

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APPLES & ORANGES

​high intensity / moderate duration

Objective: Blend Big Apple ruggedness with South Beach finesse in this workout and run, walk or crawl (depending on how much intensity you put into it) away sore but satisfied with a plethora of strength & stamina.

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TRIPLE PLAY
​medium intensity / long duration
Objective: 3 playgrounds or urban jungles with unique flavors (Brooklyn, Miami & Gaul country) provide the backdrops for this full body workout. These exercises can be performed anywhere you’ll bring your bare necessities and the workout utilizes the body’s ingenious ability to recycle lactic acid into renewable energy, as explained in the base six book.

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TRIPLE PLAY

​medium intensity / long duration

Objective: 3 playgrounds or urban jungles with unique flavors (Brooklyn, Miami & Gaul country) provide the backdrops for this full body workout. These exercises can be performed anywhere you’ll bring your bare necessities and the workout utilizes the body’s ingenious ability to recycle lactic acid into renewable energy, as explained in the base six book.

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WILLYBURG DOCKS
​medium intensity / moderate duration
Objective: Engage your major muscle groups in a strategic effort to lay the proper foundations for muscular strength & endurance with the help of these base six exercises.

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WILLYBURG DOCKS

​medium intensity / moderate duration

Objective: Engage your major muscle groups in a strategic effort to lay the proper foundations for muscular strength & endurance with the help of these base six exercises.

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WHERE GAULS ROAMED
​medium intensity / moderate duration
Objective: Back to basics, back to nature. Trails, trees and torque is all it takes when you’re on that break from weights & machines not tailored fit to your specs.

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WHERE GAULS ROAMED

​medium intensity / moderate duration

Objective: Back to basics, back to nature. Trails, trees and torque is all it takes when you’re on that break from weights & machines not tailored fit to your specs.

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ARM YOUR CHEST
​medium intensity / moderate duration
Objective: Biceps and triceps may be antagonists but they complement any pectoral workout. work all three in unison and reap the benefits.

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ARM YOUR CHEST

​medium intensity / moderate duration

Objective: Biceps and triceps may be antagonists but they complement any pectoral workout. work all three in unison and reap the benefits.

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SWITCH IT UP
​medium intensity / moderate duration
Objective: Variety is the spice of life. It’s good to switch things up; our bodies are mother nature’s most sophisticated adaptive creations. Repetition sparks predictability and that eventually leads to stagnation and even regression.

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SWITCH IT UP

​medium intensity / moderate duration

Objective: Variety is the spice of life. It’s good to switch things up; our bodies are mother nature’s most sophisticated adaptive creations. Repetition sparks predictability and that eventually leads to stagnation and even regression.

NEWTON’S 3RD
high intensity / short duration
Objective: Break the biomechanics that drive your body’s fitness progression down to the basics of physics and roll with the motions, actions and reactions. Inspired by isaac newton’s 3rd law of motion.

NEWTON’S 3RD

high intensity / short duration

Objective: Break the biomechanics that drive your body’s fitness progression down to the basics of physics and roll with the motions, actions and reactions. Inspired by isaac newton’s 3rd law of motion.

ARCH & TRIUMPH
​medium intensity / moderate duration
Objective: Another major key to fitness triumphs is fine-tuning the right balance between strength, endurance & stamina exercises while gradually increasing the intensity you put into every rep & set. This workout will arch & tone your body into a sleek sculpture with just the right kind of curvatures.

ARCH & TRIUMPH

​medium intensity / moderate duration

Objective: Another major key to fitness triumphs is fine-tuning the right balance between strength, endurance & stamina exercises while gradually increasing the intensity you put into every rep & set. This workout will arch & tone your body into a sleek sculpture with just the right kind of curvatures.

ARMor your CHEST plates
​high intensity / moderate duration
Objective: Arms are the extremities that wield the power to push your chest to the extreme. exercise biceps and chest together and witness the layers of muscles fibers pile on.

ARMor your CHEST plates

​high intensity / moderate duration

Objective: Arms are the extremities that wield the power to push your chest to the extreme. exercise biceps and chest together and witness the layers of muscles fibers pile on.

120 BEATS PER MINUTE PT. II
​low intensity / moderate duration
Objective: Increase your aerobic capacity in a safe but progressive manner with an eye on your heart rate - 120 beats per minute is a good point to start.

120 BEATS PER MINUTE PT. II

​low intensity / moderate duration

Objective: Increase your aerobic capacity in a safe but progressive manner with an eye on your heart rate - 120 beats per minute is a good point to start.

BOUNCE SOME MO’
​low intensity / moderate duration
Objective: Put more bounce in your step and continue to boost your aerobic capacity in a safe but progressive manner.

BOUNCE SOME MO’

​low intensity / moderate duration

Objective: Put more bounce in your step and continue to boost your aerobic capacity in a safe but progressive manner.

PROJECT RUNWAY
​low intensity / long duration
Objective: Cardiovascular aerobic exercise strengthens & elongates the muscles and lays the foundation to build your physical fortress on. In addition to fat burning, endurance training offers a multitude of health benefits. This workout hits the muscular endurance spot with calisthenics, isometrics, resistance training capped off with some plain old jogging/running.

PROJECT RUNWAY

​low intensity / long duration

Objective: Cardiovascular aerobic exercise strengthens & elongates the muscles and lays the foundation to build your physical fortress on. In addition to fat burning, endurance training offers a multitude of health benefits. This workout hits the muscular endurance spot with calisthenics, isometrics, resistance training capped off with some plain old jogging/running.

EVE & STEVE
​high intensity / long duration
Objective: The weaker sex … think again. Break down the gender stereotype walls and put yourself through this unisex workout with a buddy or partner from the opposite sex and discover how Adam & Eve, or Eve & Steve, can get work it out together.

EVE & STEVE

​high intensity / long duration

Objective: The weaker sex … think again. Break down the gender stereotype walls and put yourself through this unisex workout with a buddy or partner from the opposite sex and discover how Adam & Eve, or Eve & Steve, can get work it out together.

LEGS & CORE - III
​low intensity / long duration
Objective: Alternate between the 6 most basic mid-to-lower body exercises using your weight as resistance and get the jump on increases in strength, cardio, balance, agility, coordination and flexibility.  

LEGS & CORE - III

​low intensity / long duration

Objective: Alternate between the 6 most basic mid-to-lower body exercises using your weight as resistance and get the jump on increases in strength, cardio, balance, agility, coordination and flexibility.  

OUTSIDE THE BOX
​medium intensity / long duration
Objective: Variety is the spice of life. It’s good to switch things up. Our body is mother nature’s most sophisticated adaptive creation. Repetition sparks predictability and that eventually leads to stagnation and even regression. This workout was designed with variety & outside-the-box training in mind.

OUTSIDE THE BOX

​medium intensity / long duration

Objective: Variety is the spice of life. It’s good to switch things up. Our body is mother nature’s most sophisticated adaptive creation. Repetition sparks predictability and that eventually leads to stagnation and even regression. This workout was designed with variety & outside-the-box training in mind.