CLASS DESCRIPTIONS
VIRTUAL
Glute Building Class - 8-week progressive lower body, “booty blast” program.
(March 1st - April 19th with March 22nd off)
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March 1 - 30 minutes starting at 6:30pm
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March 8 - 40 minutes starting at 6:20pm
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March 15th - 50 minutes starting at 6:10pm
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March 29, April 5, 12, and 19 - 60 minutes starting at 6pm
Each class will begin with a few minutes of warming up and core work to get your body ready for an intense lower body workout.
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If you are a beginner, just bring your body as your weight.
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If you have been training for a while, then bring 2 light dumbbells (10-20 pounds)
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If you are looking for advanced gains, then progress yourself from 25-50 pounds over the course of the 8 weeks.
30 Minute HIIT - High intensity bodyweight exercises. No equipment needed!
The class will begin with a few minutes of warming up and core work. We will then begin exercises in a 30:20:10 model.
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30 seconds of low intensity exercise
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20 seconds of moderate intensity exercise
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10 seconds of intense work before moving onto the next body region
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A couple rounds to get a nice sweat going.
30 Minute LIIT - Low impact bodyweight exercises. No equipment needed!
The class will begin with a few minutes of warming up and core work. We will then begin full body - low impact exercises in a 30:30 model.
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30 seconds of low intensity exercise
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30 seconds of high intensity exercise
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One circuit of about 12 exercises for a fun, quick workout!
30 Minute Upper Body Circuit - Bring a mix of different weights from light to heavy
The class will begin with a few minutes of warming up and core work. We will then jump into all these different muscle regions.
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Chest
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Shoulders
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Arms
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Back
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Abs
45 Minute Saturday Stretch - Show up for a gentle noon stretch lasting 45 minutes
Phase 1 Nutrition - Group nutrition coaching consisting of a different weekly topic to focus on.
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Food Groups and evaluating food for nutritional density
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Portion sizes and different tracking methods
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Choosing your favorite foods to eat and building daily menus
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How to stay consistent and make adjustments
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MORNING -IN PERSON- GROUP CLASSES
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Thursday March 2 - Speed Walk from Waterworks parking lot south on SRT and back
Tuesday March 7 - Rocky steps low intensity
Thursday March 9 - Low intensity jog. Waterworks north on Kelly Drive and back
Tuesday March 14 - Biking from Schuylkill Banks Pergola north on MLK Drive and back
Thursday March 16 - Low intensity jog. Waterworks south on Schuylkill River trail
Tuesday March 28 - Rocky Steps medium intensity
Thursday March 30 - Biking from Schuylkill Banks Pergola north on MLK/Kelly Drive loop
