Step Aerobics
Class Descriptions
Athletic and FUN cardiovascular indoor cycling class with upbeat and motivating music! Go at your own pace and enjoy a group exercise session full of motivation and sweat! There may also be a short core-focused section at the end of class.
As a Spinning certified instructor, I follow Mad Dogg's guidelines and provide a safe and effective workout on the bike. However, as times change, I have added some "boutique style" upper body work as well. This is entirely optional so if you're not feeling it, simply skip that and perhaps add a little more resistance! We'll do drills such as seated and standing flats, climbs, sprints, and various timed drills. I mix up my own music so the drills often follow the music. I suggest a heart rate monitor to track your workout effort and if your bike has an RPM sensor, that can be useful to maintain a certain level during your ride. However, if you don't have this sensor, no worries! I often mix the music at the BPM/RPM level for a particular drill.
As a Spinning certified instructor, I follow Mad Dogg's guidelines and provide a safe and effective workout on the bike. However, as times change, I have added some "boutique style" upper body work as well. This is entirely optional so if you're not feeling it, simply skip that and perhaps add a little more resistance! We'll do drills such as seated and standing flats, climbs, sprints, and various timed drills. I mix up my own music so the drills often follow the music. I suggest a heart rate monitor to track your workout effort and if your bike has an RPM sensor, that can be useful to maintain a certain level during your ride. However, if you don't have this sensor, no worries! I often mix the music at the BPM/RPM level for a particular drill.
CORE DE FORCE is a mixed martial arts-inspired workout that puts a little badass into exercise in a non-contact, high-energy, total-body sculpting class. With no equipment needed, the workout combines movements from western Boxing, Brazilian Jiu Jitsu, Muay Thai, and more to teach anyone how to move and train like a fighter— with agility, control, balance, and precision. It’s a high-energy workout, with 3-minute Rounds of fight combinations, spikes, and conditioning movements. Throughout the class, the focus is core-centric movement designed to develop a strong, powerful core.
CIZE LIVE is a dance class for EVERYONE! It’s for dancers, because they can get a workout doing what they love to do. It’s also perfect for anyone who’s ever wanted to learn to dance. It’s an opportunity for self-expression and heart-pumping physical activity that’s so much fun it doesn’t feel like exercise. Participants let go of inhibition, boost their confidence, sing, laugh, sweat—and dance! While it may sound unbelievable that just anyone can walk into a CIZE LIVE class at a gym and learn how to follow a choreographed routine, that’s exactly what happens. The method in which each move is broken down, repeated, and layered is what creates this amazing feeling for people who always wanted to dance but never realized how easy it is.
Hi-lo, or high-low aerobics classes combine traditional, low-impact (one foot is always grounded) aerobics movements with higher impact (both feet come off the ground) strength-training movements to create a comprehensive fitness routine that supports heart health and weight loss.
We'll build up combinations 8 count by 8 count with options for low or hi impact variations.
We'll build up combinations 8 count by 8 count with options for low or hi impact variations.
INSANITY LIVE is a predesigned format that brings the revolutionary, high-intensity interval training, total-body conditioning program from the home to the gym and fitness studio setting. It’s based on the principles of MAX Interval Training, which allows a person to beat the stress adaptation response. That’s what normally happens when one’s body gets used to exercising at one level of exertion. The result of this adaptation is to halt progress on the fitness improvement journey. INSANITY workouts push individuals to new training heights, resulting in more calories burned, faster results, and a more efficient metabolism. INSANITY’s interval training is the pinnacle of cardio training.
Interval Step is a total body conditioning class that involves both cardio and strength exercises. This class uses choreographed routines on and around the step mixed with intervals of weight/resistance training and athletic challenges (power moves, plyometrics).
L1FT workouts, 30 minutes long, sculpt lean muscles and turn you into a fat burning machine long after the workout is over. Workouts use smart, safe and progressive movements to ensure no fitness level is left behind. Every L1FT workout can be modified to accommodate every age and stage of fitness.
TOTAL BODY TONING - L1FT workouts involve high repetitions of relatively low weights (bar and weight plates or dumbbells), which reduces the chance of injury but still allows you to access the many benefits of resistance training:
TOTAL BODY TONING - L1FT workouts involve high repetitions of relatively low weights (bar and weight plates or dumbbells), which reduces the chance of injury but still allows you to access the many benefits of resistance training:
- Build lean muscle mass
- Increased muscle mass = increased fat burning power
- Protect and strengthen the joints
- Reduce your chances of injury or joint issues as you age
- Shape, tone and strengthen your body.
- Be strong!
If you like P90X, you'll love MetKon RX!
MetKon RX stands for science driven Metabolic Conditioning programmed by Kam Niskach. This is a full body interval training class. High intensity. High heart rates. Higher calorie burns.
It uses pre-programmed intervals to improve strength, power, athletic performance, and core stability. It also incorporates functional movements to help optimize our everyday lives. This is a fast moving, fun, and results driven workout.
MetKon RX stands for science driven Metabolic Conditioning programmed by Kam Niskach. This is a full body interval training class. High intensity. High heart rates. Higher calorie burns.
It uses pre-programmed intervals to improve strength, power, athletic performance, and core stability. It also incorporates functional movements to help optimize our everyday lives. This is a fast moving, fun, and results driven workout.
MetKon CardioKore is a tabata cardio class with an emphasis on athletic performance and core training. It’s you vs you for 20 second bursts! Bring out your inner athlete while improving your speed, power, and agility. All moves can be low impact or high impact depending on your level. Get ready to LIGHT it up!
Tabata Block 1 focuses on Speed, Agility, and Power.
Tabata Block 2 focuses on Strength and Endurance.
Tabata Block 3 focuses on Sports Training.
The class can be 30 or 40 minutes.
Tabata Block 1 focuses on Speed, Agility, and Power.
Tabata Block 2 focuses on Strength and Endurance.
Tabata Block 3 focuses on Sports Training.
The class can be 30 or 40 minutes.
M1ND is functional stretching, mobility, and stability for non-yogis! This functional mobility series is designed to complement an active lifestyle. M1ND draws inspiration from sports, yoga, calisthenics, and rehabilitation; each unique session can include one or more of these elements. The central theme is a connection between mind and movement.
M1ND workouts are all unique. The M1ND format is focused on creating mobility, stability and flexibility (the 3 TYs), but this can be done in a variety of ways which we reflect in our M1ND workouts. Some are focused on one element only and M1ND workouts will sometimes use bands or other equipment where this helps us to build on one of the 3 TYs.
M1ND workouts are all unique. The M1ND format is focused on creating mobility, stability and flexibility (the 3 TYs), but this can be done in a variety of ways which we reflect in our M1ND workouts. Some are focused on one element only and M1ND workouts will sometimes use bands or other equipment where this helps us to build on one of the 3 TYs.
P90X LIVE is a total-body cardio and strength- training class that uses body weight as well as dumbbells, barbells, weight plates, and resistance tubing. The class can be taught as a 60-minute, 45-minute, or 30-minute class. It’s easy to teach and easy to take in a LIVE group fitness setting—while still achieving the body transformations that P90X LIVE is known for. Each workout can be modified to accommodate a wide range of fitness levels and abilities—while creating a community of friendly competition, encouragement, and personal fitness breakthroughs.
R1DE is a 30 minute class that combines the best elements from boutique and performance cycling to create a dynamic and unique training method that is not just a workout class but a fitness experience! Sprints, climbs and surges are combined with tapbacks, jumps and beat-based choreography all matched to high-energy inspiring music.
High Intensity Functional Training using a Step - Level up your training with a modern take on a classic piece of equipment. In R1ZE, the step can be anything from a jump box to exercise bench to some other obstacle. You can also do this workout with no equipment whatsoever!
R1ZE workouts use bodyweight, and a riser/step, and sometimes weights. Each R1ZE workout is unique, and the style of the movement and the timing of the intervals will vary depending on the workout focus. The R1ZE workout phase lasts roughly 20 mins. Keeping the workout phase at this length ensures that we can effectively train at the right level of intensity.
R1ZE workouts use bodyweight, and a riser/step, and sometimes weights. Each R1ZE workout is unique, and the style of the movement and the timing of the intervals will vary depending on the workout focus. The R1ZE workout phase lasts roughly 20 mins. Keeping the workout phase at this length ensures that we can effectively train at the right level of intensity.
SH1FT, a 30 minute workout, is inclusive, safe for beginners, engaging for athletes and fun for everyone. SH1FT is high-intensity training, but remixed in a way that is accessible to all levels of fitness – whether you’re a seasoned athlete, a new mom, or someone who hasn’t exercised in decades.
SH1FT represents the next generation of high intensity bodyweight training, and utilizes the principles of HIIT (High Intensity Interval Training) while incorporating functional elements. By allowing Coaches to utilize their own music choices, SH1FT provides an unlimited ability to tailor the feel of every workout to the people in the room, and allows the SH1FT Coach to place their own personal stamp on each and every class.
SH1FT represents the next generation of high intensity bodyweight training, and utilizes the principles of HIIT (High Intensity Interval Training) while incorporating functional elements. By allowing Coaches to utilize their own music choices, SH1FT provides an unlimited ability to tailor the feel of every workout to the people in the room, and allows the SH1FT Coach to place their own personal stamp on each and every class.
Combat style training gets a makeover! STR1KE fuses mixed martial arts techniques, high-intensity cardio, and functional training to deliver an adrenaline-pumping workout that will challenge both your physical and mental limits.
In a STR1KE class you’ll find easy to follow punches, kicks and combos that work the entire body, burn serious calories and deliver massive cardio, strength and agility gains. But STR1KE’s benefits don’t stop there, you’ll also banish stress, feel empowered and leave class on a fitness high!
Like other SH1FT Fitness formats, in STR1KE you’ll work at your own pace. So whether you’re a complete beginner or a seasoned athlete, STR1KE will push you to your personal limits and beyond.
Get ready to unleash your inner warrior, kick through your comfort zone, and emerge fitter than ever.
In a STR1KE class you’ll find easy to follow punches, kicks and combos that work the entire body, burn serious calories and deliver massive cardio, strength and agility gains. But STR1KE’s benefits don’t stop there, you’ll also banish stress, feel empowered and leave class on a fitness high!
Like other SH1FT Fitness formats, in STR1KE you’ll work at your own pace. So whether you’re a complete beginner or a seasoned athlete, STR1KE will push you to your personal limits and beyond.
Get ready to unleash your inner warrior, kick through your comfort zone, and emerge fitter than ever.
SPIKED is a kickboxing class that incorporates intense athletic drills between your punches and kicks to give your workout a boost like no other!
Class Components:
S: Spikes of athletic drills
P: Punches
I: Intensity
K: Kicks
E: Energy
D: Dance Flair
Need a boost in your workout? Let's Get SPIKED!
Class Components:
S: Spikes of athletic drills
P: Punches
I: Intensity
K: Kicks
E: Energy
D: Dance Flair
Need a boost in your workout? Let's Get SPIKED!
SPIKED! HIIT is a high intensity interval training based class consisting of fun athletic drills to spike the heart rate and take your challenge to the next level.
Each circuit consists of 2 moves that are repeated and then combined for an extra spike in intensity. Of course all levels are welcome and modifications are encouraged.
No equipment necessary!
Each circuit consists of 2 moves that are repeated and then combined for an extra spike in intensity. Of course all levels are welcome and modifications are encouraged.
No equipment necessary!
Transform Live is a 30 minute cutting-edge format that has reinvented the use of a step platform. It is a high-intensity cardiovascular conditioning class that is suitable for participants of all fitness levels. While it is a musically driven format, it does not require you to move to the beat at all times. It was inspired by Shaun T's Transform:20 home workout program.
Turbo Kick LIVE is not just a fitness class—it’s a total experience that combines a high-energy workout with a party feel. It was developed to provide a safe, effective, and fun cardiovascular workout that utilizes kickboxing, boxing, and martial arts style moves and combines them with continuous aerobic movement and anaerobic intervals. It’s the ultimate cardiovascular challenge complete with bouts of intensity, active recovery, and specially designed strength sections. The movements are safe and accessible for everyone, with modification options to limit or eliminate high impact and high kicks.