The workouts

About our workouts

Our expert trainers lead 55 minute workouts that combine quality strength training and cardio. Our overall program time spent throughout the week is 2/3 ‘s strength and power and 1/3 cardio.  For the strength training portion of class you will perform 6 - 12 exercises that combine for a full body workout. Each workout day will offer different exercises and a different emphasis based 8 day polarized training model. The cardio portion will vary in intensity according to your own heart rate while on a bike, treadmill or rower (your choice).  This schedule will have you training smart with varied focus and intensities.  Each emphasis challenges your body in new ways and has its own benefits.  Our structured programming is designed to maximize change and eliminate plateaus. The workout is the same for each class time in a given day, but will always feel like a good variety throughout the week to keep you challenged and having fun!

Below are the workouts we use in an 8 day cycle that offer the perfect balance of intensity and recovery to keep the results coming and your energy climbing! See our current training calender here.

Workout types:

Strength 4

  • Strength 3 is 38 minutes of strength and 12 minutes of cardio (extra cardio is always an option)

  • Builds muscle and strength.

  • Strengthens your weak areas.

  • During cardio: holding uncomfortable anaerobic intervals (85% of max heart rate or more).

  • The optimal rest between exercises to maximize effort during work (which maximizes real change!)

Strength endurance 4

  • 38 minutes of strength training and 12 minutes of cardio intervals

  • Same focus and benefits of strength 4 on the weights side.

  • Combined with lighter cardio intervals focused on the great adaptations that come from ZONE 2 training (less than 70% max heart rate)

  • Builds strength and aerobic endurance.

Strength Endurance

  • 25 minutes of strength training 25 minutes of cardio

  • Isometric sets (holding still in each exercise position) and our exclusive edge of fatigue training (EOF)

  • Great way to connect the brain with the inrended muscle group for each exercise

  • Cardio is mostly the very beneficial zone 2 training

  • Builds strength and aerobic endurance

All strength day

  • Our All strength day is all blocks of strength training that can be done in any order with no traditional cardio.

  • High volume of strength training to to great benefit to your entire body

power days (2 in every 8 days)

  • Fast powerful movements on the strength side.

  • During cardio: Hard efforts and sprints in upper ZONE 4 and 5 (above 85% max heart rate) followed by adequate recovery.

  • Develops explosive power and fast twitch muscle fibers.

  • Power is the first thing we loose as we age - keep feeling young and moving fast!

Ultra Day

  • "The list" workout. - Strength and short cardio blocks that can be done in any order.

  • Focus on being efficient and getting all the work done

  • A great full body workout combining strength and cardio

mobility day

  • A day focused on moving better by focusing on, flexibility, balance, agility, and correcting movement patterns.

  • Maybe the most important workout of the week!

  • A body that moves right performs better and is much less prone to injury.

  • Allows you to get more out of your other workouts.

  • Super easy cardio perfect active recovery day.