BOOT CAMP
Boot Camp is a popular interval class that combines body
weight callisthenic exercises with cardio and strength training.
Our boot camp classes are designed in a way to be diverse and
push our participants harder than they'd push themselves. We
want to keep you guessing and challenge you in a different way
every class! Our goal is to offer encouragement and
camaraderie rather than intimidation. We want you to have tons
of fun – but, be prepared to get your fitness on!
Similar to the HIIT format we offer, this one-hour class offers
multiple interval-timed formats combined with strength repetition drills. A variety of
equipment may be utilized such as dumb bells, resistance bands and tubing, along with
other goodies!
Dynamic warm up as well as cool down flexibility exercises are included in the
Bootcamp experience. While we accommodate all fitness levels and, strongly encourage
you work at your own pace. Please inform the instructor prior to class if you have joint
or back concerns.
It’s A HIIT! HIIT (High Intensity Interval Training) is a training technique in which you give all-out,
100% effort through quick, intense bursts of exercise followed by short, sometimes
active, recovery periods. This type of training gets and keeps your heart rate up and
burns more body fat in less time.
It also increases the body’s need for oxygen during the effort
and creates an oxygen shortage causing your body to ask for
more oxygen during recovery. This process, also known as
Excess Post-Exercise Oxygen Consumption (EPOC), is the
reason why HIIT will help burn more calories and body fat
than traditional aerobic and steady state workouts.
The American College of Sports Medicine, which recommends
20 minutes of more vigorous activity three days per week,
notes that HIIT workouts tend to burn 6 percent to 15 percent more calories compared
to other workouts, thanks to the calories you burn after you exercise.
The 30-50 minute session is challenging, yet fun! Participants utilize dumb bells,
resistance bands and tubing and, of course, their own bodyweight. Included in the
session is the dynamic warm up, as well as the cool down flexibility session. Working at
one’s own pace is highly encouraged as everyone is at different fitness levels. Success
is guaranteed as participants are offered modifications to progress and regress with
each exercise, as needed. Please inform the instructor prior to class if you have joint or
back concerns.
Total Body Sculpt Total Body Sculpt’s class format is designed to
improve strength and muscle definition,
providing a results-oriented whole body
workout. We incorporate dumb bells, resistance
tubing, bands and, the most important
component of all, our own bodyweight!
Although the class is non-aerobic in nature,
some elements of the class may briefly raise the heart rate. We also include a series of
core exercises designed to improve posture and balance. Additionally, it has the added
bonus of resulting in toned, tight abs, which will prove most effective when all the
muscle groups are working together. This 45-60 minute session includes a dynamic
warm up and beneficial flexibility exercises for the cool down. Please inform the
instructor prior to class if you have joint or back concerns
POUND®
POUND® workouts combine cardio interval training with
drumming to provide a challenging, heart-pumping
workout. Through the use of a series of isometric and
plyometric movements, this class offers a total body
workout that targets your inner and outer thighs,
buttocks, and core. Additionally, the class will help with
agility, coordination, and strength.
Through the use of heart-pounding music and weighted
drumstick routines, you won’t believe how fast the time
flies and, more importantly, you won’t believe what a
great workout you’ll receive. These 45-60 minute classes
includes a warm up and cool down and is guaranteed to
let you POUND® away any frustrations you may have!
Please inform the instructor prior to class if you have any joint or back concerns.
Vinyasa Power Yoga
Vinyasa Power Yoga is an active fitness-based form of
yoga where students move fluidly from one pose to the
next associating their breathing to their movements.
This class integrates strength, flexibility, balance,
cardio, and physical and mental stamina by
incorporating interval and cross-training exercises that
challenge both the aerobic and anaerobic systems of
the body.
These 45-60 minute classes will help to support your blood pressure, circulation,
cardiovascular endurance, respiratory, and metabolism to name a few benefits
stemming from the practice of Vinyasa Power Yoga. Please inform the instructor prior to
class if you have any joint or back concerns.
Circuit Training
Circuit Training is a form of body conditioning or
resistance training using high-intensity aerobics to target
strength building and muscular endurance. Circuit classes
utilize several different methods of completing exercise
circuits, which is the completion of all prescribed exercises
in the training circuit. An all-strength circuit can burn 30
percent more calories than a typical weight workout and
offers more cardio benefits. A circuit that combines
cardio and strength moves will help blast fat and sculpt muscles as well as burning up
to 10 calories a minute.
Circuit Training is an efficient, challenging form of conditioning that will help to develop
strength, aerobic and anaerobic endurance, flexibility, and coordination. These 60
minute classes include a dynamic warm-up as well as a period of stretching for cool
down. Please inform the instructor prior to class if you have any joint or back concerns.
Tabata HiiT
Tabata gets its name from Dr. Izumi Tabata, a Japanese
physician and researcher. Dr. Tabata conducted an intervalbased training study to see whether there would be any
benefits achieved from doing a 20 second all-out exercise
followed by 10 seconds of rest for athletes. During his study,
the control group completed 1 hour of moderate-intensity
exercise 5 days a week for a total of 6 weeks. The
experimental group completed 20 sec/10 sec high-intensity
Tabata-style training 5 days a week for the same 6 week period. This totaled 1,800
minutes of total exercise for the control group compared to 120 minutes of training for
the Tabata group.
At the end of the experiment, Dr. Tabata found the following:
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The Tabata group improved their aerobic ability, which burns fat, improves your
mood, strengthens the heart and lungs, and reduces the risk of diabetes.
The Tabata group also increased their anaerobic fitness level by 28%, which
helps to build lean muscle mass so that the body can burn calories more
efficiently. This means that an increase in your anaerobic fitness level allows
your body to burn more calories even when your body is at rest. THIS MEANS
THAT YOUR BODY WILL CONTINUE TO BURN FAT FOR 24 HOURS
AFTER YOU COMPLETE YOUR TABATA STYLE EXERCISE, which is why
many people like this style of workout to help lose weight!
These 45 minute classes include a dynamic warm-up as well as a period of stretching
for cool down. Please inform the instructor prior to class if you have any joint or back
concerns.
Core Fusion
Core Fusion is an abdominal/core workout that enables
students to work at their own intensity level by using
strictly their own body weight or intensifying the burn by
adding additional weight from dumbbells. While there is
little actual cardio involved, this class is sure to get your
heart pumping and your abdominals burning!
These Core Fusion classes will not only help to strengthen
and tighten your core muscles for that bikini body, but also help in preventing injuries,
assist with your stability, balance, and posture, and allow for easier breathing. These 45
minute classes include a dynamic warm-up as well as a period of stretching for cool
down. Please inform the instructor prior to class if you have any joint or back concerns.