Class Descriptions


Cardio Switch

Our 30-minute signature Cardio Switch class will focus on cardio and toning your abs and ass in a LOW IMPACT HIIT format. It is the most efficient calorie-burning cardio workout you will find ANYWHERE! Trust us, you’ll only need 30 min…

These innovative LOW IMPACT classes take the science of heart rate tracking, the explosiveness of HIIT, and adds some fun with our music and the custom lighting in our Cardio Room. The class format has 2 stations - the Assault Bike and the Mat. The Assault Bike pumps up your heart rate and activates your upper body, core, and arms while you pedal for short intense intervals. Then you will SWITCH to the floor to tone those abs and booty.!


HIIT - Strength

Our unique Strength focused high intensity interval training classes engage the entire body and will have you pushing harder than you ever thought you could. Every day is a different workout so we always keep you guessing. See descriptions of the different daily HIIT Strength workouts below.

MONDAY - Foundation

Start the week off right with this workout that will get your body moving, heart pumping and focuses on your foundation, your core. Love it or hate it, everyone needs to strengthen their core.

Focus: Abs/Arms/Cardio

TUESDAY - Anchor

Everything needs some sort of anchor, and for we humans, that is our lower body. This workout will strengthen the largest muscles in your lower body and help you dig in when needed. This is definitely Sir Mix-A-Lot's favorite workout.

Focus: Glutes/Quads/Hamstrings/Calves



The Push workout will build those muscles designed to drive in both the upper and lower body. This is where we develop explosiveness. Our muscles are used to push or pull as we go about our daily activities, so we need to train our body for both of these types of movements starting with the Push.

Focus: Chest/Shoulders/Triceps/Quads


The Pull workout is designed to build those reaching muscles in the upper and lower body. This workout will help with proper posture and strengthens some of the largest muscles in the body. Pull is the counterpart to our Push workout. Full body development requires both Push and Pull.

Focus: Back/Biceps/Glutes


FRIDAY - Charge

This is your “get ready for the weekend” workout, it is fast, fun, and fierce. We unleash your inner athlete while utilizing all of our unique fitness toys. You will torch calories by working your entire body setting you up for a guilt free weekend.

Focus: Full Body/Cardio


This workout will Fuse the best exercises from the previous week for an "all in one" sweat session. You will get one more chance to master certain exercises from the week while focusing on full body strength.

Focus: Full Body Strength



Refresh is a dynamic workout centered around mobility, cardio, and flexibility while still forcing your heart rate up to get you ready for the week ahead. Flushing the lactic acid from the muscles and getting in a nice stretch to help the body recover is the point of this workout. 

Focus: Full Body Mobility/Flexibility/Agility/Recovery