SMALL GROUP CIRCUIT TRAINING DETAILS

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• Classes are 30 minutes of "Circuit Training" with an instructor, followed by an optional 30 minutes on the cardio machines. 

 

• At each Circuit Training, there are 7 stations.  Typically, you will be at each station for 60 sec before moving onto the next station.  You'll do 3 rounds of all stations.  

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• Every day is a complete total body workout, including full body strength and cardio.  We change the workout daily to ensure variety.

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• Classes are small group- max 7 people.  This ensures that we can correct your form, customize difficulty to your specific fitness level, work around your injuries, and make sure you're having a great time with us!

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Dynamic Warmup

We begin each class with a dynamic warm-up, which is athletic-based agility and stretching drills that are designed to minimize your risk for injury and maximize your range of motion, flexibility, balance and strength. 

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Strength Training

At each training, we incorporate strength/resistance training to help you build lean muscle and tone your body. Strength training is an imperative part of reducing body fat percentage, as our bodies continue to burn fat for up to 48 hours post-workout while our muscles work to rebuild themselves. Our trainers make sure you get a full-body strength workout, focusing on your arms, chest, back, legs, hips, butt, and core. We use a combination of training equipment including resistance cords, medicine balls, kettlebells, TRX straps, dumbbells, and your own body weight.

 

Injury prevention is a key component of any training program.  The best way to avoid injury is to have an equal balance of strength throughout the entire body.  For this reason, every class includes both pushing and pulling movements to keep the upper body even.  And just to make sure you’re not too top-heavy, you’ll always get a great lower body workout with every class.

 

Core/Abs

Our core is responsible for virtually every movement that we make. Anytime we bend, twist, turn, walk, run, or jump, we are relying on our core. Our core is made up of our abs, obliques, and lower back, all of which we aim to strengthen at each class. Aside from the necessity of core strength for functional movement, we’re betting that toning and tightening your midsection for aesthetic purposes is important to you as well. So we make sure that each class is filled with combinations of crunches, planks, and twists to make sure your six-pack stands out at the beach. In addition to bodyweight exercises, we include stability balls, medicine bals, and a cable machine to really target your entire core!

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Interval Training (Cardio)

We use high-intensity interval training exercises to not only burn fat but also promote healthy hearts and lungs. An important part of cardio training is keeping your body from plateauing, which many long-distance runners hit due to a lack of diversity in their training program. To avoid hitting these walls, we mix our cardio up with drills like jump rope, fast-footwork, mountain climbers, plyometric jumps, and agility drills. We know cardio can be your worst enemy, so we try to keep drills as fun and entertaining as possible!