High Intensity Internal Training (HIIT)
Burn maximum calories in this 30 minute full body workout.
Improve your core strength, stability, and posture while sculpting your body
Tone your body while improving your muscular strength and endurance
Did you know we lose muscle mass as we age? After age 30, we lose 3-5% per decade. This is why it is so important to engage in weekly strength training and core stability activities. - Harvard Medical School
Our classes are designed to improve your muscle health, core stability, and tone your body. Classes are 15-30 minutes because we know you are a busy person with other things to do! So let's get to work and let's get strong!
What are the two most important things when engaging in a work out? One, a workout that challenges you and two, correct form. Below are common movements in our fitness classes with instructions on how to execute each movement effectively and safely.
Start by standing up tall. Step forward with one foot until your leg reaches a 90-degree angle. Your rear knee should remain parallel to the ground and your front knee shouldn’t go beyond your toes. Lift your front lunging leg to return to the starting position.
Stand upright with your arms facing out. As you lower your body pick one foot up off the floor and cross it behind your other leg. Keep your arms facing out and slowly lower your body down until your hips are in a normal squat position. Drive-up through your standing leg and repeat on both sides.
Kneel on an exercise mat or floor and bring your feet together behind you. Slowly bend forward to place your palms flat on the mat, positioning your hands shoulder-width apart with your fingers facing forward. Slowly shift your weight forward until your shoulders are positioned directly over your hands. Reposition your hands as needed to allow full extension of your body from the knees without any bend at the hips. Stiffen your torso by contracting your core and abdominal muscles ("bracing").
Slowly lower your body towards the floor while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards during this downward phase. Continue to lower yourself until your chest or chin touch the mat or floor. Your elbows should remain close to the sides of your body or flare outwards slightly. Press upwards through your arms while maintaining a rigid torso and head aligned with your spine. Continue pressing until the arms are fully extended at the elbows.
Starting Position: Begin standing with your feet slightly wider than hip-width, with the toes turned slightly outwards. Stiffen your core and abdominal muscles (“bracing”) to stabilize your spine. Hold your chest up and out, shift your weight back into your heels. Lower until thighs are parallel to the floor keeping heels planted. Slowly come up to starting position maintaining a slight bend in the knee when fully standing (soft knees)
Lie prone (on your stomach) on an exercise mat or floor with your hands by your sides, positioned directly under your shoulders and hands facing forward. Extend your legs (toes point away from your body). Gently exhale and press your hips into the mat or floor and pull your chest away from the ground while keeping your hips stable. This will arch your low back and stretch the muscles in your chest and abdominal region. Hold this position for 15 - 30 seconds. Gently relax and lower your upper body to rest back upon the mat or floor.
Begin in the plank position, face down with your hands and toes on the floor. Your elbows are directly under your shoulders. Your head is relaxed and you should be looking at the floor. Engage your abdominal muscles, drawing your navel toward your spine. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. This is the neutral spine position. Ensure your shoulders are down, not creeping up toward your ears. Your heels should be over the balls of your feet.
Kneel on an exercise mat, positioning your knees and feet hip-width apart, with your toes pointing towards your body. Slowly lean forward to place your hands on the mat, positioning them directly under your shoulders at shoulder-width with your hands facing forward. Reposition your hands so your knees are directly under your hips, and hands are directly under your shoulders. Gently stiffen your abdominal / core muscles to position your spine in a neutral position, avoiding any sagging or arching. Exhale and gently lift one knee off the floor, and while maintaining the bent-knee position, slowly externally rotate it outwards and upwards. Attempt to move the leg and minimize rotating your trunk.