Interval (HIIT) & Strength Training Classes
Interval Training Cardio– High Intensity
(AKA Interval Strength) Interval training is a great way to increase your endurance and can increase aerobic capacity in just two days of training. This is a high intensity class. We’ll focus on endurance training, strength training and all-over body toning. You’ll be sprinting, jump roping, resistance training, and doing plyometrics (which involves jumping). While modifications will be given, this may not be a suitable class for individuals with certain knee or ankle injuries. The class flies by and no muscle goes untouched. Bring water, a mat, towel, 5-8 lb. hand weights and a jump rope.
Interval Cardio Strength–Lower Intensity
Interval training is a great way to increase your endurance and can increase aerobic capacity in just two days of training. This is a low intensity class. We’ll focus on endurance training, strength training and all-over body toning. You’ll be doing functional movements and core exercises while working large muscle groups to get your heart rate up. The class flies by and no muscle goes untouched. Bring water, a mat, towel, 5-8 lb. hand weights.
Provides a complete workout that will help tone and reshape your body. This class uses light weights, bands, bars, your own body weight, standing and floor work, and core exercises to help you sculpt and tone. Bring mat, water, 5-8 lbs. hand weights, and sneakers.
Calori Burn Cardio
A class designed to raise your heart rate, burn calories, and increase metabolism. The class will include faster paced exercises including functional movements, core work and a total body workout. Bring a mat, sneakers, light weights and water.
A total body workout that utilizes martial arts techniques like kicks and punches at an upbeat pace to get your heart pumping. Have fun while toning muscles and increasing balance and coordination. Level feeling empowered. Wear sneakers, bring mat and water.
Core Strength/ Cardio Core Strength
This functionally, fun class provides a complete workout that will help tone and reshape your body. You will use light weights, bands and your own body weight to improve strength, flexibility, balance and stamina to sculpt and tone. Bring a yoga mat, water, and light weights.
Low Impact Cardio-Strength
This class has all the benefits of our regular strength class (increased muscle tone, feel stronger and longer, increased balance and maintain joint mobility and range of motion), but it’s a little gentler on the body and joints. Plus, we add a cardio component. Good option for anyone active and aging, post-surgery (and cleared for movement), trying to maintain mobility with arthritis and working to maintain bone density. We want to keep you moving long term. Bring a mat, water and 2-5 lbs. hand weights to class.
This is a type of HIIT (high intensity interval training), based on a study that showed increased benefit by doing very short interval bursts for a short time. So after a warm up, this class increases intensity with Tabata-style intervals of 20 seconds of high intensity followed by 10 seconds of rest. This workout engages aerobic and anaerobic systems for a full body, fat burning workout. The class will include cardio and strength training. While modifications will be given, this class is very challenging and may not be best for people with knee, ankle or chronic back pain. Bring a mat, water and sneakers.
This class is designed to build strength, increase endurance, and challenge the core. With a series of strength training and cardio intervals, you’ll move through stations working the upper body, lower body, abs, and glutes. Using functional movement, this class is a great form of cross-training for runners, athletes and anyone who loves to sweat. Not a good choice for knee issues. Bring a mat, water, and sneakers. Hand weights between 3-8 lbs are optional.
Gentle Stretch and Tone
A gentle fusion of exercises that include strength, balance, and flexibility. We will focus on core moves that work your abs, glutes, back and shoulders. All levels are welcome. Must be able to get up and down off the floor. Bring a mat, water, and wear sneakers to class.
Provides a complete workout that will help tone your whole body. This class uses light weights, bands, bars, your own body weight, standing and floor work, balance, and core exercises to activate all your muscles! Bring a mat, water, 5-8lbs. hand weights, and sneakers. This class will be fun for adults and children alike. Individuals or families of all ages are welcome. Must be able to get up and down off the floor. Bring your spouse, sibling, or child. Parents will help guide children under 8. Children 12 and under must have an adult registered with them to participate.
This routine is meant to improve strength and balance. We will be standing the whole time. Have a chair around if that would be helpful. And a couple pillows (or soft objects) you don’t mind walking on.
BOSU Ball Workout
A balance and strength class on the BOSU ball. BOSU ball required. Sneakers or bare feet optional.
Strength with Weights
This will be a basic strength class using hand weights. Ideally you have 3, 5, and 10 pound weights at home for participation. We won’t exclude anyone who doesn’t own hand weights, but just know the exercises presume you will be using weights, so it will be a gentler workout if you don’t have them. There are always soup cans as a last resort!
Missing your tennis, golf, or your favorite club sport? We’ll help get your body in shape for your favorite sport with exercises that will strengthen your core, your swing, and we’ll build your endurance too!”
5K Training Program
Want to get into running or back into running? A 5K is definitely within your reach! Join us for a beginners-intermediate running program that will help you train to complete a 5K race. Succeed as part of a group under the supervision and guidance of an experienced trainer/coach. This program culminates in a 5K Race (date and race determined by location). Race registration fee not included in the price.