This is our foundational workout, our signature programming. This class is a prerequisite to Heavy and HIIT. We will start our class with a check in;  5 minutes of foam rolling and an individual catch up. It is very important to me to hear how you are doing and what is working and not working for you. next is our mat warm up, followed by a core concept for the class. We take a quick half time break for water or a restroom break. Second half we deepen our workout with the concept of the day. (Examples: Rotation, Strength, Stability Strength sets, Unilateral strength, Frontal plane) We will finish with a 5 minute cooldown and stretch.

A full list of tools can be found on our FAQ page here.

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For Pilates, you will need a mat, a 36” foam roller, a small air-filled ball, and some bands, 55 minutes. A bolster is recommended for both Pilates and Somatics.In Pilates, we will focus on lengthening and strengthening the core and creating stable joints and proper alignment. This class will cover many alignment techniques from both pilates and corrective exercise, and will help you to be in tune with your body and your breath. All levels are welcome. Somatics is 30 minutes of deep breathing and tension release through gentle contraction and release. The exercises have many versions suitable to wherever you are in your fitness journey.

We will start with a 5 minute warm up, 20 minutes to lift heavy, and a 5 minute cooldown. Great for those who are ready to take small group to the next level. For those who are in need of a shorter workout, this one is a good fit. Heavy lifting requires more rest in between rounds. This is a fantastic way to grow muscle and bone density and is highly recommended for perimenopausal and post- menopausal women with a training foundation already in place. If you are traveling and don't have weights you can still join us live for either a body weight or band resistance workout.

We will start with a 5 minute warm up, 20 minutes for Interval training, and a 5 minute cooldown. 

Interval training is a powerful tool for Cardiovascular health, longevity, the creation of healing hormones (Human Growth Hormone for example) and nervous system health . You will learn about heart rate max, and how to sustain a higher zone heart rate safely and effectively. You will need light to moderate weights and bands.