HIGH INTENSITY INTERVAL TRAINING (HIIT)

RATES

3 CLASSES/WEEK (mix and match between morning and/or evening  classes; no more than 3 per week; no carryover)

SCHEDULE

TUESDAYS AND THURSDAYS – 11:00am then again at 6:30pm (babysitter included for the evening class only.)  (IF YOU NEED A MORNING CLASS BABYSITTER CHECK OUT OUR MORNING WOMENS ONLY CLASS!)

SATURDAYS at 8am is the third class of the week.  Get your calories burned early on Saturday morning and get on with your weekend!

WHAT IS IT???

HIIT class can be used as stand-alone training for WEIGHT LOSS / TONING UP / ENDURANCE / HEART STRENGTH / LUNG CAPACITY / VO2 max… or it can be combined with any other sport to improve your short range endurance and recovery.

Classes are one hour in length starting with 10-15 minutes of warm up and ensuring everyone knows the workouts and movements directly into 30-40 minutes of HIIT training; finishing with 10-15 minutes of cool down and stretching/mobilizing.  BE READY TO SWEAT!

This is a monthly membership; meeting Tuesdays and Thursdays at 11:00am and 6:30pm (with babysitting at only the 6:30pm class); as well as Saturdays at 8:00am.  Class is $75/ month. More days and times will be added as needed (as this class adds athletes we will add days/times).

WHAT IS IT?? HIIT class is a cardiovascular session arranged as short bursts of very hard work. The whole point of high-intensity training is to kick up the intensity of your cardio. In order to qualify as true HIIT, you’ll need to push yourself to the max during every set. That’s why they are short intervals—anywhere from 20 to 90 seconds, however, some sessions may be longer work periods with longer rest periods some up to 3 or 4 minutes with 5 minutes being the longest work with the same rest in between.

WHO IS THIS FOR? ALL ATHLETE AND NON-ATHLETES will benefit from this style of training. WHAT IT’S NOT: … CrossFit / Powerlifting / Olympic lifting / bodybuilding / marathon running……

The beauty of this type of training is that ALL SKILL levels can participate in class as the only thing established is the TIME. The workload accomplished is dependent upon your skill level and how fast you can actually work and how long you can hold that pace. So people who are in their first week can workout side by side with the competitive marathon runner.

HIIT MOVEMENTS WILL INCLUDE…
AIR SQUATS (GOBLET) / LUNGE JUMPS / SQUAT JUMPS / JUMPING JACKS / SAND BAG RUN / PUSH UPS (GROUND/BOX) / ABMAT / RUSSIAN TWISTS / KBS (RUSSIAN) / JUMP ROPE / CHASE THE RABBIT / MOUNTAIN CLIMBERS) / RING ROWS (PULL UPS) / LUNGES (WALKING STATIONARY) / ROW / SKI / BIKE / RUN / BURPEES / BAR JUMPS / AGILITY LADDER / SLAM BALL / BATTLE ROPES / DB CURLS / BENT OVER ROWS (DB AND BARBELL) / KB DEADLIFTS / BARBELL PRESS’S / DB RENGADE PUSH UPS / SIDE LUNGES BODYWEIGHT AND GOBLET) / STEP UPS / JUMP TOE TOUCHES / WALL WALKS / DB SIDE/FRONT RAISES / DB PRESSES / SHUTTLE SPRINTS / BEAR CRAWL / CRAB WALK / WALL BALL THROW TO HEIGHT / CRAB KICKS / V-UPS / FLUTTER KICKS / HIGH KNEE SPRINTS / BUTT KICKER SPRINTS / 8 COUNT BODY BUILDERS/FIRE HYDRANT/DONKEY KICKS…….and many more!