- by Kelly Miller
- 4 minute read
Weekly Member Update December 1 – 6, 2025
Happy December, Degree Family!!
December at Degree is chalk full of fitness fun, hitting our class and appointments, cheering each other on and ending 2025 by storm!
Below you’ll find your top 3 tips for next months Pace Setter Challenge. These will also be posted in the Degree Family Facebook Group as well as sent to your email.
You’ll find the sign up link for your 12 Days of Fit-Mas workout on December 20. This free, Members Only class features your Festive Coach, snacks and a warm bevvie at the end! Use it towards one of your Pace Setter classes/appointments, too!
And finally, we are looking to add one or two more amazing humans to our Coaching roster. If you or someone you know is interested in improving peoples lives, making an impact, loves fitness and, again, really just loves helping people, reply back to this email and let’s chat!
See you in the gym,
– Your Degree Team
Degree Pace Setter December Challenge!
December 1 – 31, 2025
If you haven’t yet, follow these top 3 tips to make the most out of your December, and maximize your classes.
Not only will you (literally) feel better all around, you’ll be entered to win sweet prizes!
Top 3 Tips
1) Get your classes scheduled as far ahead in ZenPlanner as possible, and mark the rest on your calendar (all of your calendars!)
2) Talk to your household, especially if your schedule directly impacts those that live with you (ie. kids, spouses, etc.). Let them know your goals, and how they can help you. Be specific!
3) Let go of any expectations of what your Pace Setter challenge should look like; focus on the possibilities that can arise and go for it!
Questions? Need help?
Email [email protected] or reply back to this email!
On the first day of Fit-Mas my Coach gave to me…
Join us Saturday, December 20 for this exclusive Degree Members only workout!
Save your spot HERE, or, reply back to this email to let us know you are coming!
*If class attendance exceeds 16 members we will open another time slot at accomodate!
Snacks and bevvies after, wear your most festive gear!
Group Training Programming
December 1 – 6, 2025
Monday, December 1
Today we are building to a heavy 3 in the Zercher Squat! This is a two week progression so allow yourself some room to increase for next week. You should be in your default squat stance, where the position of the barbell can often allow people to get a little deeper into their squat. It may not be comfortable, but the benefits to our upper back and core strength is second to none!
Retesting an oldie but a goodie! “Tidal Wave”. Row time should be fast but not an all-out 100% effort so that you can get a decent rep count on your deadlift/deadlift variation. As always, if you find the conventiaon deadlift tough, use a Sumo Stance or raise the bar up on plates. Keep the lumbar locked in place and knock out sets of 7-10!
Tuesday, December 2
Find your Week Day Super Friend and split your reps evenly!
You’ll start with a big ‘ol meter row, then, complete reps of box step ups/jumps, pull ups/rings rows and we’ll switch gears with cal rowing. Finally, you’ll have some loaded carries to keep things spicy =D
Wednesday, December 3
On this functional bodybuilding superset, take a few warm-up sets find your working weight, then complete three sets at that weight. For the Glute Bridge Floor Press, make sure that your triceps are contacting the ground and pausing for a second on each rep. Rotational Rear Foot Elevatd Split Squats allow us to target the glutes in a stretch position #bunsofsteel
Your workout includes some animal inspired movements, the opportunity to work on your skipping and a different kettlebell swing variation. As always, lots to choose from and your Coach is there to guide you!
Thursday, December 4
Last week of our Rebound Conditioning work where we have added an additional mobility piece. We’ll also complete our Snatch practice. Keep the cues from your coaches and build on them today!
If you’ve been able to hit a class or two of these you’ll have a good idea of how many meters you’re able to row and/or how many gyms lengths of shuttle sprints. Let’s get it done!
Friday, December 5
Week 2/3 with the Banded Sumo Deadlift. Keep bar speed FAST, don’t go too heavy, and take note of which band you used for resistance! Reset for each rep, keeping shoulder blades pulled back towards your pockets and knees pushed out. We’ll play with a Single Arm DB Split Jerk today, too!
Max effort interval work of 30s work, 30s rest today. We’ll include Cal Rows, Dips or Tricep Extensions, Inverted Rows or Ring Rows and a Lateral Lunge variation. A total body burner to round out your week!
Saturday, December 6
You’ll complete AP Bio today with a Super Friend. While one person is working the 3:00 circuit, the other will be taking their 3:00 rest.
AP Bio (Applied Biology) is the study of biology. For this workout we are specifically looking to stay aerobic, meaning our body is using oxygen as it’s primary energy source. This is an extraordinary biological process inside our cells!
This means slow is smooth, smooth is fast. You should still be able to answer short questions, and be able to get your heart rate down in that 3:00 period.
Lateral Lunges
You’ll find this exercise in this weeks Group Training programming!
Looking for some extra practice or personalized training?
Email [email protected] to inquire!