REBEL BLOG | The REBEL Workout | Denver, CO 80209
REBEL BLOG | The REBEL Workout | Denver, CO 80209
The REBEL Workout's Blog featuring training tips for functional training and HIIT, as well as tips for staying healthy and maintaining a consistent workout regime!
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9:02 AM

The Science Behind REBEL


If you’re new to this series, we’re in the middle of discussing the science behind each of our most popular classes. Whether you’re new to the REBEL scene or a tried-and-true regular, this series will help you to understand the goals and scientific principles behind each type of class so that you can make sure that you’re fitting the classes that are best for you into your busy schedule.

Just in case you missed them, you can catch up by checking out our earlier posts here:

But, without much further ado, let’s jump into the class we’re highlighting this month… The Science Behind our signature class, REBEL.


What is REBEL?

Simply put, REBEL is maximum functional training, wrapped neatly in a 50-minute package.  Combining both strength-building and cardio-focused exercises, our goal for all of our REBEL classes is to keep you moving and to keep your body guessing.


While each REBEL class is completely unique, the one consistency that you’ll notice is that we typically use the whole room.  Treadmill, rowing machines, Bosu balls, weight sleds, battle ropes, hand weights, plyometric movements, partner and solo work - really, anything is game in this class.  Your mental and physical strength will be tested, but after each class, as long as you worked hard and kept moving, you also will feel stronger.


Attending a REBEL class is an experience not to be missed.  It was the first class on our calendar, and there’s a reason it still fills the majority of our schedule - because it works!


Why should you consider trying REBEL?

There are several reasons that you should consider making it a priority to fit at least one REBEL class onto your calendar each week.  They’re functional training to their very core!


When our REBEL trainers are designing their classes, they make sure the programming elevates your metabolism - allowing you to burn a TON of calories throughout the entire day, even well past your workout - , builds increased muscle and definition, efficiently uses your 50-minutes of time, and, perhaps most importantly, makes the moves able to be modified for every fitness level.


Let’s dive into each of these benefits individually…


Elevates Your Metabolism

Our REBEL classes are built with a focus on anaerobic interval training.  Physiologically, this is a fancy way of saying that our classes are structured to efficiently use your body’s reserves of energy throughout your workout.  So, not only are you burning a lot of calories during your time working out, but also your metabolism is elevated to a level where your body keeps burning calories long after your REBEL class.


After you leave your REBEL workout, your body will be trying to restore itself to its normal resting state, replacing energy and repairing any muscle protein damaged throughout class.  Hours later, your body will still be tapping into fat stores and will need to continue using energy ongoing throughout these repairs, which means that your metabolism is kept at an elevated level through much of the day.  This allows you to burn more calories and more efficiently use the nutrition you consume, all thanks to your 50-minutes in class!


Builds Increased Muscle & Definition

We pride ourselves on the fact that REBEL builds strength, both mental and physical.  You work hard the whole time you’re in class and use every part of those 50-minutes to the absolute max.


But specific to increasing physical strength, our REBEL classes are scientifically crafted to perform.  The moves we include tend to place a significant amount of metabolic stress on muscle tissue. When muscle fibers repair themselves after a tough workout, they increase in thickness and number, thus driving muscle growth and definition.  Add to that your elevated metabolism mentioned above and you are fast on the road to a super defined physique!


Is an Efficient Use of Time

We can’t be the only ones with crazy, jam-packed schedules.  Thus, we totally understand the need for a super efficient workout.


REBEL is built to improve your fitness level quickly and efficiently.  In fact, a study by the American College of Sports Medicine found that only two weeks of REBEL-style, functional training improves your aerobic capacity as much as six-to-eight weeks of endurance training!


Plus, our trainers design REBEL classes to include constantly changing, dynamic movements.  Thus your heart-rate is increased quickly and your entire body is worked throughout class. This means that you are getting a complete total-body workout in a short amount of time.  As long as you stay consistent and work hard, you’re essentially guaranteed to both see and feel results!


Can Be Modified for Every Fitness Level

As we highlighted in our post on functional training, our core focus at REBEL is on functional movements that dramatically increase the ease of daily life.  And our REBEL classes are at the center of that philosophy.


But one of the biggest benefits that we’ve found in functional training is that, no matter your current fitness level, these classes work!  Whether you need to increase or decrease weight while lifting, do push-ups on the wall or one-handed push-ups, change the angles of your TRX bands to make them more difficult or ease up a bit, functional training can be modified to work for you.


Whether a seasoned REBEL vet, or if it’s your first step in the gym in many years, REBEL classes will make sure you work hard and grow mentally and physically.  No matter your fitness level, you are welcome and wanted here!


In coming weeks, we’ll continue to dive into our specific workout classes to share why they’re an important piece of our schedule.  Specific to our REBEL classes, don’t hesitate to ask our trainers if this class might be right for you. And remember that you can always email us at, too!


To sign up for REBEL, check class times and availability by clicking here.


This post was brought to you by Denver’s best gym - The REBEL Workout!

11:03 AM

Meet REBEL Trainer Leanne Lang

TRW _Leanne 2 


Leanne Lang was born and raised in Denver.  She has an undeniable passion for fitness and health.


Leanne found herself on the yoga mat for the first time in 2010 when she had a friend recommend trying a class as a way to help her regulate her mind and body against the stresses from working her corporate job and sitting all day.  Yoga was the beginning to an opening of many other doors in the fitness community and Leanne began to gain interest in cycling and strength training, as well.


Leanne believes in finding a sustainable fitness routine and lifestyle for each individual and enjoys working with clients to help them establish behaviors that helps them get closer to achieving their goals.  She currently teaches CYCLE 45 + CORE and CYCLE + YOGA at The REBEL Workout.


When Leanne isn't teaching, she is working as an accountant, taking a yoga class, outside enjoying sunshine, traveling with her husband, or going to live music shows.  


1) What inspired you to join The REBEL Workout and how long have you been a part of the business?


I first came to The REBEL Workout to take a class from my amazingly awesome friend Alejandra.  I quickly realized that everyone I met was ALSO amazingly awesome and I was hooked.  The workouts were challenging, the space was great, and the instructors and clients pushed me.  I knew instantly that this was a place I wanted to be a part of.  I started teaching classes at The REBEL Workout in April 2018 after moving back to Denver and I'm so thrilled to have found this community.


2) What does a typical day look like for you?  


I keep a consistent routine from day to day because I believe discipline and commitment have helped me to reach my goals. I often get up early and get my own workouts complete before 7 am.  The most important part of my day is COFFEE.  After I get that delicious "cup o' joe," I work during the week and spend 9-12 hours a day in the office, meaning I spend a lot of time at my desk playing with spreadsheets, solving accounting problems, and working with my teams. I spend a lot of time talking to the people I work with and looking at financial statements and I actually love almost every bit of it.  Working in an office full of smart and professional peers is fun and I really enjoy the friendships I have made with colleagues and all of the cool things I learn from them everyday.


My work day also consists of lots of eating and I love snacks.  I haul lots of stuff around with me between home, the gym, and work because I pack my breakfast, a shake, 3-4 snacks, and my lunch every single day, but I love to be prepared.


I round out most evenings teaching fitness classes or going to yoga.  Once I get home, I usually cook dinner, get some more work done, write up class routines for any classes I'm teaching the next day and maybe even catch up on the latest episode of "The Bachelor" (my guilty pleasure).


If it's Sunday, it's meal prep night and my husband I cook up everything for the week all at once.  It's a fun time we get to spend together because we both love cooking and it's also a great way to go into the next week prepared.


On the weekends, I chill out on Saturday and have a pancake breakfast one day. YUM!  The weekend is also when I go mountain biking, get a workout done with my husband (our weekly date LOL), see my four sisters, do more yoga, spend time with my nieces and nephews, or I check out new breweries with my husband.


Overall, I really like being busy and I wouldn't have it any other way. 


3) What is your favorite part of working at The REBEL Workout?


I love the attitude of everyone around The REBEL Workout.  People come here wanting to be challenged, work hard, and looking for that motivation from their instructors and peers.


This place is full of some badass REBELS!!


4) Anything else we should know?


I like to share with others that I am one example of the idea that, "It is never too late."


In the last several years I went through a pretty substantial body transformation and complete lifestyle shift.  I left college as a stressed out, depressed person that was spiraling a little bit out of control with the connection between my mind and body. I was overweight and unhappy with what was happening to my body. I was struggling with food - binge eating and not exercising, but I was desperate to find an instant solution and I practiced unhealthy habits.  I didn't know anything about proper nutrition or macros and I was basically eating everything, then not eating/starving myself because I wanted to lose the weight so bad.


I found a yoga class... or should I say that a yoga class found me. I had a friend recommend I try a class and I began to consistently go to that same class every Saturday morning for over year before I was ready for the next steps.  I met an inspiring coach and mentor and realized that I had the ability to set goals that made sense for me and allowed me to be in control of my life.


I have done a tremendous amount of work and have been super dedicated, and I am so proud to say that hard work continues to pay off!


I think it's also important to point out that that every version of yourself is beautiful in a different way. With commitment to your goals, careful planning, and a strong desire to stick with it, the possibilities of seeing the transformation that you want to see, is possible. 


In my story, Lifting weights AND nutrition PAIRED with my cardio/spin and cycle classes, yoga and active lifestyle were what I needed to get to that next level. Be patient, be disciplined, and the results appear, even in surprising and more subtle ways.


Now for the fun part: Lightening Round


Note: Leanne gets extra credit for answering all 10 questions


What did you think you would be when you grew up?:  An organist or a teacher....HAHAHA I REALLY looked up to my grandmother 
Top 3 items on your bucket list:  1) Hiking in Patagonia, 2) Starting my own company, 3) Planning a big trip with myself and my three sisters when they are all finally adults.
Favorite mantra or quote: I am who I am and I am always enough.
Choose a movie title for the story of your life: Catch me if you can
What's one thing most people don't know about you?: I hate much. But I do love pickles
One thing you'd bring with you to a deserted island: A cute bikini
If you could travel anywhere in the world, where would it be?: Patagonia 
Favorite song to shake your booty to?: "Feel It Still" by Portugal. The Man
What do you never leave home without?: SNACKS!
One thing your most proud of accomplishing in 2018: I have two! Co-leading my first yoga retreat and passing my NASM Certified Personal Trainer (CPT).


Sign up for all of Leanne's classes by clicking here.


This post was brought to you by the best gym in Denver - The REBEL Workout!


5:28 PM

July at REBEL!

July at REBEL _pic

Since we’re in the heart of one of the hottest Summers on Denver record, we’re doing our best to keep it cool here at REBEL.  In case you’ve missed any of the fun, we wanted to make sure to catch you up! So here’s what you need to know for the rest of this month...


This July at REBEL

TRW_ Guided Hike


July 15 - Guided Hike at Maxwell Falls

At 9:00am, meet at the studio to join Gina on a guided hike to Maxwell Falls.  This STUNNING hike is only 45 minutes outside of Denver, and we’ll plan to be back in town between 1:30-2:30pm. PLEASE SIGN UP VIA MINDBODY!!


NOTE: This is a completely FREE event, all you have to do is show up and enjoy the sun! YAAAS!


July 18 - Happy Hour

After our 4:30pm class (aka, around 5:30), join us for summer time cocktails in the REBEL lobby until after our last class is complete. Whether taking class that evening or not, all members are welcome to join for community, conversation, a cool beverage, and meeting a whole heck of a lot of badass individuals! (P.S. Also FREE for all members!)

TRW _Kyle


July / August Special

Just because you’re awesome, we’re offering 3 personal training sessions for only $100!!  That’s right… completely personalized workouts and goals that work perfectly for you for only $33.333333^n per session. You.are.welcome.  Ask your trainer for more details next time you’re in the studio!


New Classes and Weekend Schedule Changes

Our weekends are changing around here, so be sure to check the schedule before you come to the studio.



Front Room:


10am REBEL



Back Room:

9am Cycle+Core

10 Cycle+Core



Front Room:





Back Room:

10am REBEL Yoga

4pm Cycle45+Core


What you might have missed…

From NASM Certification to free workouts at Just BE Kitchen to Denver Fitness Week, we’ve been having a pretty kickass Summer around here. Whether you’ve been able to join or not, we hope to see you in the studio in the near future!

TRW _Just BE 1

TRW _Just BE 2



8:01 PM

The Science Behind Bike + Barre

Our BIKE + BARRE class combines two styles of exercise that build endurance and create long, lean muscles... indoor cycling and barre. This class works your whole body and will seriously get your a$$ in gear, without larger compound movements - i.e. negative on the heavy lifting during this hour in the studio! While consistently engaging your core and working several muscle groups at once, we love that this class develops a toned, balanced physique, while also helping to build a stronger mind-body connection. YES, please!! ** To learn more and to sign up, click here!! Read More

1:56 PM

Meet REBEL Trainer Kathryn Morgan

Kathryn is one of our newest trainers here at REBEL. Recently moving from Chicago, she's already proven that she's a true B.A. and we're so glad to have her here as a part of the REBEL family! Read More

2:20 PM

The Science Behind MOTOR(Cycle)

MOTOR(Cycle) is one of the most popular classes on our schedule… and for good reason! It’s a class that is scientifically proven to build heart health, increase our metabolic rate, improve posture and core strength, and burn a TON of calories, all in a way that is relatively low impact. Structured similarly to our signature REBEL classes, MOTOR(Cycle) is full of interval training, with spinning being one of our core intervals. Click here if you want to know more about why MOTOR(Cycle) should be included as an important part of your workout regimen, too! Read More

4:31 PM

5 Questions with REBEL Client Jen

Meet Jen! This REBEL regular is a native Floridian and is one of the most positive people we've ever met. Learn more about her favorite outdoor activity (hint: vino included) and more here. Read More

11:21 AM

What You Need Know About Functional Training

Programming at REBEL is built on a scientific system that will push your limits, test your strength, and build your mental toughness. At the heart of it all, REBEL is functional training, centered on mobility and stability training. Using a wide variety of muscles in ways that mimic real life, focusing on our core, and including plenty of dynamic movements, we consistently improve our quality of life and become better prepared for any obstacles that come our way. From relieving joint pain, to dramatically burning fat, to improving coordination, agility, and balance, REBEL programming is a scientifically proven way to boost your overall health and wellbeing. To learn more about functional training and our programming at REBEL click here. Read More

5:47 PM

5 Questions with REBEL Client Wyatt Davis

This week, we're meeting REBEL Ambassador Wyatt Davis. Check out how this triathlete balances her training schedule with strength-training the REBEL way! Read More

5:16 PM

Pilates : The Go-Anywhere Exercises You Need to Know

Pilates is about strength, balance, and flexibility.  It’s a tough but approachable form of exercise that is rooted in controlled movements with an emphasis on alignment, breath control, and core strength. Here, two of our favorite Pilates instructors/studio owners share their favorite go-anywhere exercises that require no equipment at all! Read More