Strength class

In this class, we will focus mainly on resistance training, sculpting, and strengthening, in order to build more muscle mass (you will not get bigger, you will have more muscles definition)

For this class, you will need the following basic equipment:

1. A pair of 2 or 3kg weights
2. A pair of 5-8 kg weights
3. An elastic band (medium resistance)
4. A chair
5. Clear space on the wall
6. A mat

*****New We will also use TRX and a pull-up bar.

The structure of the class is as follows:

• An aerobic warm-up
• full-body/upper/lower body strength
• Core exercises
• Stretching

Strong nation class

Is a revolutionary High-Intensity Interval Training (HIIT), led by music to motivate you to crush your ultimate fitness goals — and then making new ones.

It’s a demanding hour-long session that works your entire body and combines body weight, muscle conditioning, cardio, and plyometric training moves synced to original music that has been specifically designed to match every single move.

Every squat, every lunge, every burpee is driven by the music, helping you make it to that last rep, and maybe even five more- Stop counting the reps. Start training to the beat.

In each class, you’ll burn calories while toning arms, legs, abs, and glutes. Plyometric or explosive moves like high knees, burpees, and jumping jacks are interchanged with isometric moves like lunges, squats, and kickboxing.

This class is for intermediate/advanced fitness levels

Strong 30 class

STRONG Nation™ also has a 30-minute class option that still packs a total-body workout into 30 minutes.
intermediate/ advance fitness levels

YOGALATES

Yogalates concentrates on strength in the middle (abdominal area, buttocks, and lower back) and evolves isometric contractions to promote “core stability” which enhances spinal/pelvic awareness, stretching muscles,
toning the body, and improving body posture. This class is suitable for all fitness levels