This is a magnificent way to kick off the morning.  We will start with 20 mins core on the floor- exercises for spinal stabilization and joint mobilization, followed by 30 minutes heart-pumping indoor cycling: climbs, sprints, jumps, and seated flats intervals. 5 min stretch at the end. 

Resistance training with 2-4 people. Target every muscle group using free weights, cable machine, bands and body weight. NASM certified personal trainer ensures proper form for each participant, and safety/effectiveness of each exercise. 

*Must complete 4 Personal Training sessions before joining small group strength. 

40 minutes cardio on indoor bikes. Seated flats, climbs, sprints. Improve muscular endurance and cardiovascular strength.  

Resistance training with 2-4 people. Target every muscle group using free weights, cable machine, bands and body weight. NASM certified personal trainer ensures proper form for each participant, and safety/effectiveness of each exercise. 

*Must complete 4 Personal Training sessions before joining Small Group Strength. 

Resistance training with 2-4 people. Target every muscle group using free weights, cable machine, bands and body weight. NASM certified personal trainer ensures proper form for each participant, and safety/effectiveness of each exercise. 

*Must complete 4 Personal Training sessions before joining Small Group Strength. 

One-on-One Personal Training with NASM certified personal trainer. Learn how to lift weights in a way that maximizes muscular strength and minimizes stress to joints using proper technique and form. 

One-on-One Personal Training with NASM certified personal trainer. Learn how to lift weights in a way that maximizes muscular strength and minimizes stress to joints using proper technique and form. 

Gentle flow of movements providing the foundation for spinal alignment, joint mobility, and overall flexibility. Exercises to alleviate back, shoulder, hip and knee pain, and restore alignment from head to toe. 

40 mins cardio circuit: jump rope, ladder drills, rebounder, Bosu running, mountain climbers, cone drills and more. Improve speed, agility, power training and cardiovascular strength. *Low impact options will be offered for each exercise.  5 min stretch at end. 

One-on-One Personal Training with NASM certified personal trainer. Learn how to lift weights in a way that maximizes muscular strength and minimizes stress to joints using proper technique and form. 

Stabilization & Balance: Master basic strength moves and reactive training- squats, lunges, planks, pushups, skaters, mountain climbers, while engaging core stabilizers (muscles designed to protect joints while in motion). All participants will have a foam mat under foot, and yoga stick for balance.

Resistance training with 2-4 people. Target every muscle group using free weights, cable machine, bands and body weight. NASM certified personal trainer ensures proper form for each participant, and safety/effectiveness of each exercise. 

*Must complete 4 Personal Training sessions before joining Small Group Strength. 

Low impact warm up on the bike 20 mins, followed by 20 mins AGILITY to improve footwork, balance, coordination and body awareness.  

One-minute stations with exercises for Balance, Agility, and Mobility. Practice getting off the floor, standing on one leg, footwork drills to improve coordination, postural awareness and alignment.  

60 mins. Yoga and Pilates Fusion; Flexibility, balance, strength, and core.