High intensity group class
This class is best for:
some who: is looking to improve or maintain functional fitness, has some exercise experience, can modify and substitute exercises on their own, enjoys a fast pace, challenging group exercise class experience
Day(s)/ time: weekly on Wednesday & Fridays at 12:00 pm (Colorado time)
Class length: 45 minutes (roughly)
Cost: $15 drop in fee or $40 per month for a group fitness membership
Equipment needed:
Exercise mat
2 pairs of dumbbells - 1 light, 1 heavier
Class goals
Use appropriate intensity exercise to improve functional fitness, balance, mobility, flexibility & neuromuscular connections (mind / muscle).
Primary target areas:
Full body strength
Muscle endurance
Connective tissue support
Secondary target areas:
Flexibility/ mobility
Neuromuscular connection
Balance and agility
Programming:
Moderate intensity cardio drills
Varied movement patterns to ensure a comprehensive workout
Weighted and bodyweight exercises
Mobility drills
Balance exercises
Class outline:
Warm up
5 minutes of limbering, dynamic stretching movements
Workout
2 circuits of 5 stations. Each station is 30 seconds and each circuit is repeated 3 times then onto the next circuit.
Each station is dedicated to 1 of 5 movement patterns
Cardio
Lower body
Upper pushing muscles
Upper pulling muscles
Core
Cool down:
5 minutes of static stretching