Class Formats

American Council on Exercise

ACE Certified Group Fitness Instructor since 1994

CPR & AED Certification

Adult and Pediatric CPR and AED

Spinning® Instructor

Level 3 - The pinnacle of the Spinning® Instructor Pathway, representing the highest level of expertise and experience.

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.

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.

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 including: building lean muscle mass which means increased fat burning power, protecting and strengthening the joints, reducing your chance of injury or joint issues as you age, and just being strong!

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.

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.

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.

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.

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!

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!

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 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.

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.

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.

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.

Hi Lo aerobics is a type of low-impact cardio workout that combines high-intensity and low-intensity movements. It's characterized by steady-state cardio with alternating high and low impact movements, performed to the beat of the music. This allows for a challenging workout without excessive stress on joints, making it suitable for various fitness levels.

Step aerobics is a cardio workout involving stepping up, around, and down from a raised platform, boosting heart rate and strengthening muscles. It's known for its effectiveness in improving cardiovascular health, muscle strength, and bone health. Moves range from simple step-ups and step-downs to more advanced routines involving steps around the platform and other choreographed movements.

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.

Class Formats & Certifications