🎯 What Are Independent Workouts and How to Use Them at Black Bear Fitness Co.

The launch of our new training model isn’t just about changing formats. It’s about raising the standard.

With Semi-Private coaching as the foundation, Independent Workouts are now your tool to fill in the gaps, build consistency, and hit your goals with more flexibility and control.

Most importantly, these workouts aren’t random. Each one is intentionally programmed to support your body, your recovery, and your performance. They’re not just here to make you sweat , they’re here to move you forward.

Whether your goal is to build muscle, improve endurance, drop body fat, or just feel better overall, Independent Workouts give you a structured and adaptable way to stay consistent.

🧠 What Are Independent Workouts?

Independent Workouts are coach-designed training sessions you can complete at your own pace, whenever the gym is open for training.

There are five primary types:

Strength Pump: Build muscle, feel the pump, and move well.
Anaerobic Sprint: Short, intense efforts to improve power, speed, and capacity.
Mixed Modal Fun: A variety of movements to challenge you without randomness.
Aerobic Conditioning: Steady effort training to build endurance and pacing.
Zone 2: Low-intensity heart-rate-based training to support your recovery and long-term health.

You don’t need to do all five. Your coach will help you choose based on your current goals, training phase, and lifestyle.

📲 How to Access Independent Workouts in PushPress

You’ll find all Independent Workouts inside the PushPress app on your phone.

Here’s how:

1. Open the PushPress app
2. Tap “Workouts” on the bottom left
3. At the top, tap the dropdown and select “Independent Workouts”

Workout Release Schedule:

• Monday: Strength Pump
• Tuesday: Anaerobic Sprint
• Wednesday: Mixed Modal
• Thursday: Aerobic Conditioning
• Friday: Zone 2
• Saturday: Partner Workout

You don’t have to do them on the posted days. They’re available all week so you can choose based on what fits your schedule and energy.

✅ Checking In When You Train

While you don’t need to reserve a time slot for Independent Workouts, you do need to check in, either on your phone or on the gym tablets.

Here’s how to check in:

• Morning (5 AM to 10 AM): Check in as “Independent Morning Workout”
• Afternoon (4 PM to 7 PM Mon–Thurs, 3:30 to 5:30 PM Friday): Check in as “Independent Afternoon Workout”
• Weekends (9 to 10 AM Saturday and Sunday): Same check-in process

This helps us keep you on track, log your training, and stay connected to your progress.

🔥 Bonus: “Finishers” Track Is Now Live

We’ve added a bonus workout track called “Finishers” for quick add-ons after your main workout.

How to find it:

• Open the PushPress app
• Go to “Workouts”
• Tap the track selector at the top and choose “Finishers”

These are short, optional workouts to support your goals, mood, or recovery.

Here are a few examples:

Pump Builder
4 sets of max barbell biceps curls
2 minutes rest between sets

Back Bulletproofing
2 to 3 rounds of:
10 slow bird dogs
10 slow dead bugs
20 lying down Y’s

Nervous System Reset
5 minutes of box breathing:
4 seconds inhale
4 seconds hold
4 seconds exhale
4 seconds hold

Pick one if you’re feeling it. More will be added based on your feedback. Send us your ideas, this is built for you.

🗓 Pro Tip: Plan Your Training Like You Plan Your Week

If you want to succeed long-term, treat your training schedule like your work or family schedule. Structure creates consistency.

Here’s how to win your week:

• Every Sunday, spend 15 minutes reviewing the week ahead
• Schedule your Semi-Private and Independent Workouts into your calendar
• Check the workouts in the app
• Text us if you’re unsure about anything, from weight selection to intensity or schedule
• If working out with a friend helps, make the plan together

The more intentional you are, the more results you’ll see. We’re here to support you every step of the way.

This next chapter is about putting more control in your hands, with expert coaching to back it up. Independent Workouts let you train with freedom, without sacrificing purpose or structure.

Let’s keep building together.
You’ve got this. We’ve got you.