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CLASS DESCRIPTIONS

VIRTUAL

Glute Building Class - 8-week progressive lower body, “booty blast” program.
(March 1st - April 19th with March 22nd off)

  • March 1 - 30 minutes starting at 6:30pm

  • March 8 - 40 minutes starting at 6:20pm

  • March 15th - 50 minutes starting at 6:10pm

  • 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. 

  • If you are a beginner, just bring your body as your weight.

  • If you have been training for a while, then bring 2 light dumbbells (10-20 pounds)

  • 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.

  • 30 seconds of low intensity exercise

  • 20 seconds of moderate intensity exercise

  • 10 seconds of intense work before moving onto the next body region

  • 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.

  • 30 seconds of low intensity exercise

  • 30 seconds of high intensity exercise

  • 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. 

  • Chest

  • Shoulders

  • Arms

  • Back

  • 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.

  • Food Groups and evaluating food for nutritional density

  • Portion sizes and different tracking methods

  • Choosing your favorite foods to eat and building daily menus

  • How to stay consistent and make adjustments

 

MORNING -IN PERSON- GROUP CLASSES

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

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