This Week at Penance Gym (10/23 – 10/28)

This week starts our Nourish & Flourish Foundations program. This is a 12 week program designed to give someone the knowledge, habits, and tools to take ownership of their nutrition – no more restrictive diets that do not work and cause the rollercoaster ride on the scale! And yes, this does run through the holidays on purpose. Why not empower yourself through the holiday parties, able to enjoy your favorite treats without feeling like you’re going to be starting over in January! If you’re ready, email to ask about your spot.

Without wasting any more of your time, here’s a look a what we’re building this week at Penance.


We start off the week with our only Durability Day of the week – emphasizing our pressing strength & endurance along with the strength & health of our lower backs.


On Tuesday we will retest a strength benchmark, Double Kettlebell Front Squat. Then afterwards we will take on a repeat Power workout, focusing on our leg strength and building strength in our upper back muscles.


On Wednesday we are building our posterior chain strength and upper body pressing musculature through on Armor workout and dedicated strength session.


We begin the 2nd half of the week with an Armor workout and dedicated strength session, this time emphasizing our upper body pulling strength as well as the strength & resilience of our knees.


On Friday we will be retesting another strength benchmark, this time for our core strength – the Half Get-up. We will follow this up with a Power workout designed to thoroughly challenge & build our core strength & endurance.


We’ll close out this week with an Armor workout and dedicated strength session, both with the same focus – our pressing strength & endurance, along with our lower back strength & resilience.

Remember, at Penance Gym, we believe in quality over quantity—more isn’t always better, better is better. Our intentionally structured training sessions are designed not just to challenge you, but to bring out the best in you, ensuring optimal results and longevity in your fitness journey. Curious about where to start or how to up your game? Book a No-Sweat Intro with us and experience firsthand the benefits of purposeful training. Here’s to building a stronger, healthier you!