How to Build Your Week at Warehouse Spin & Fitness

If you’ve ever looked at the class schedule and thought, “There are so many options… how do I know what’s best for me?” — you’re not alone. At Warehouse Spin & Fitness, we love offering variety because no two bodies (or schedules) are the same. But we also know that sometimes too much choice can feel overwhelming.

The good news? You don’t need to overthink it. With the right balance of strength, cardio, and mobility, you can create a weekly routine that helps you feel stronger, more energized, and more confident — without burning out.

Here’s how to structure your week at Warehouse so you’re getting the most out of your membership, while keeping things fun and realistic.

Why Balance Matters

When it comes to fitness, many people default to what they like the most, and there is nothing wrong with that. If you don’t like the workout or movement type, you aren’t going to be consistent in doing it.  Maybe you’re a die-hard spin fan. Or maybe barre is your happy place. But the truth is, your body thrives when you mix things up:

• Strength Training builds lean muscle, boosts metabolism, and makes everyday movements (like carrying groceries or picking up your kids) easier.

• Cardio & Conditioning keeps your heart healthy, improves endurance, and gives you that sweaty, stress-relieving release. At Warehouse Spin & Fitness, that usually means a dark room, loud music and party lights, like a nightclub but healthy.

• Mobility & Core Work improves flexibility, balance, and posture — and helps prevent injury so you can keep doing the things you love for years to come.

At Warehouse, our schedule is designed to give you all three — you just have to plug them together in a way that fits your life.

The Warehouse Formula

Here’s a simple breakdown to aim for each week:

• 1 Lower Body Strength Session (glute-focused this month!)

• 1 Upper Body Strength Session

• 1–2 Spin or HIIT Classes (for cardio + conditioning)

• 1–2 Yoga, Pilates, or Barre Classes (for core + mobility)
  

That’s it. Four to five workouts a week, each targeting a different pillar, so you’re covering your bases without overtraining. We also offer combo classes so you are getting 2 pillars in one workout, covering your bases in less days.

Let’s Break It Down

1. Lower Body Strength (1x/week)

Our weekly Sexy Flexies: Lower Body class is built just like a personal training session, but in a group setting. This month we’re focused on glutes — because strong glutes don’t just look good, they support your hips, back, and knees.

Expect supersets (two exercises paired together) designed to progressively overload your muscles over the course of the month. By the end, you’ll see and feel the difference in strength and control.

Why it matters:

• Builds power and stability for daily life (and for spin class, too!).

• Helps with posture and injury prevention.

• Boosts metabolism by working the largest muscles in your body.

Want to hit those legs but can’t fit Sexy Flexies into your schedule? Try Barre Strength, Spin & Strength, Sexy Flexies: Full Body or come do your own workout during Flow & Freestyle (Open Studio Time).

2. Upper Body Strength (1x/week)

The other side of the strength equation is our Sexy Flexies: Upper Body class. Think compound lifts (rows, presses) paired with accessory moves (biceps, shoulders) to create that balanced, strong upper body.

Why it matters:

• Strengthens your back and shoulders (key for posture and desk life).

• Builds arms you’ll want to flex in the mirror.

• Makes you more powerful for everything from spin sprints to carrying groceries.

3. Spin & HIIT (1–2x/week)

This is where we sweat it out. Our Spin classes are music-driven, high-energy rides that mix sprints, climbs, and endurance to keep your heart rate up and your mind clear. Our HIIT and combo classes offer a different flavor of cardio + strength, with short bursts of effort followed by recovery.

Why it matters:

• Improves cardiovascular health and endurance.

• Burns calories and boosts mood (hello, endorphins!).

• Adds variety and fun — no two rides or HIIT classes are the same.

4. Yoga, Pilates & Barre (1–2x/week)

Finally, the glue that holds it all together: mobility and core. Whether it’s Yoga for breath and flow, Pilates for core strength and stability, or Barre for sculpting and control, these classes round out your fitness routine beautifully.

Why it matters:

• Improves flexibility and joint health.

• Strengthens your core (key for every other movement you do).

• Gives your body time to recover while still moving.
  
  

A Sample Warehouse Week

Here’s what a balanced week could look like (but remember — you can swap things around based on your schedule and goals):

• Monday: Sexy Flexies: Upper Body

• Tuesday: Spin

• Wednesday: Yin

• Thursday: Pilates

• Saturday: Spin & Strength or Sexy Flexies: Full Body

That’s 5 classes total, covering all the pillars. If you only make 3–4 classes in a busy week, just aim to hit each pillar once.

What If I Only Have Time for 2–3 Classes?

Life happens — we get it. The beauty of the Warehouse Formula is that it’s flexible. If you only have time for:

• 2 classes/week: Choose 1 strength + 1 cardio OR 1 strength + 1 yoga/pilates/barre.

• 3 classes/week: Go for 1 strength + 1 cardio + 1 yoga/pilates/barre.

You’ll still see progress and feel the benefits.

Tips for Success

• Listen to your body. Some weeks you might crave more spin, others you might need more yoga. That’s okay.

• Progress matters. In our strength classes, track your weights and reps — small increases over the month lead to big results.

• Consistency beats intensity. It’s better to show up 3x/week consistently than to crush yourself 6 days in a row and burn out.

• Have fun with it. Our schedule is built for community, empowerment, and inclusivity. Don’t stress about the “perfect” plan — focus on what feels good and sustainable.

The Takeaway

You don’t have to overthink your fitness routine. At Warehouse Spin & Fitness, we’ve designed a schedule that already balances strength, cardio, and mobility for you. By mixing a little of each throughout your week, you’ll build strength, improve endurance, stay mobile, and most importantly — enjoy the process.

So next time you’re looking at the schedule, think:
“Have I got my strength, my cardio, and my mobility covered?”
If the answer’s yes, you’re winning.

We’ll see you in class 💪