Barbell Pump: A strength class using a barbell and plates
that works every major muscle group in your body. So get ready to feel this 60 minute muscle strengthening class.
A High Intensity, low impact class using light weights, Pilates balls, strength bands and Ballet Barre. Works your body from
the your "Core" out, strengthening all the core muscles as well as smaller muscle in extremities developing a long,
Body Camp: A boot camp style 45 minute total body workout featuring drill stations,
obstacles and challenges focusing on Strength, conditioning and agility.
Cardio Blast w/muscle: A
heart-pumping, total body workout designed to work your heart, muscles, and your spirit. This is challenging workout!
Cardio Grit: A Go For It class! This class is similar to Metabolic Conditioning yet the blocks are extended
and more cardiovascular in nature, w/ a recovery or break after the blocks have been completed 2xs through. This is a 45 minute
class. This is a challenging class!
Circuit Training: This class is station and circuit based filled
with muscle and cardio drills. It’s complete with all sorts of fitness tools and toys! It’s as fun as it sounds!
class: A dance inspired group exercise class that is calorie -
scorching and exhilarating. Work out while you dance!!!!
COREBOX: This workout is cardio kickboxing
with an emphasis on engaging your CORE. The combinations are fun but challenging. Get ready to jab, hook, and roundhouse your
way to a cardio workout that leaves you energized and feeling empowered!
Insanity TM: This is a HIIT
workout with a well laid out format designed for maximum benefits, including, increased performance, strength building and
fat burning. Don’t let the name scare you! It’s a workout like no other!
kickboxing in a Tabata format. This includes timed kick boxing combinations followed by the recovery period after. Get the
combination and move on to the next drill. FUN and DIFFERENT!
Lean & Tone: A muscle class that focuses on muscular endurance
using lighter hand weights and doing more repetitions. This is a muscle sculpting
class, and a great complement to the other strength classes on schedule.
Metabolic Conditioning: An Interval Training
class designed to work your cardiovascular system. A block based class which consists of 4-5 exercises
per block. Each exercise in the block is 45-50 seconds in duration. A 10 -15
second rest/recovery follows the competition of the block. These classes are either
45 or 60 minutes.
Muscle Madness: Make
the most of your time in this intense, total body,
sculpting class that squeezes a 60-minute workout in to 45 minutes!
Muscle Fusion: Get ready to work your body in a different way.
Muscular endurance combined w/muscle strength & core all wrapped up into one dynamic
class. Grab a step, light & medium weights to work your body from the core out!
Muscle Max: Work your muscles in every way
possible. This class is designed to build strength, add definition and increase bone
density. You will use hand weights, body bars and body weight to change the shape of
POUND Class: Burn calories. Strengthen
& Sculpt Muscles. Drum your way to a leaner
& stronger physique!
Group Exercise Schedule - Effective 4-3-17
KETTLE SPIN WITH KIM DICESARE
TOTAL BODY WORKOUT TO THE NEXT LEVEL
INTERVALS OF INTENSE SPIN COMBINED WITH OFF THE
BIKE SMOOTH STYLE KETTLEBELL TRAINING
50 MINUTE CLASS FRIDAYS AT 9:15AM
KICK YOUR NEW YEAR OFF WITH CHANGE
STARTING FRIDAY JANUARY 15, 2016
SIGN UP WEEKLY AT THE FRONT DESK
$5 PER CLASS 12 MEMBERS MAX PER CLASS
FEMALES MUST BRING A 10LB-15LB KETTLEBELL MALES
20LB KETTLEBELL MAX
FOR MORE INFORMATION SEE KIM OR JOANNE
Pilates: A body conditioning routine
that helps increase flexibility and build long, lean muscles. Increase strength and endurance
in your core, upper and lower body.
PiYO: Combines the muscle-sculpting, core-firming benefits of Pilates with the strength and
flexibility advantages of yoga. The moves are performed with varied speed between them to either increase heart rate or improve
Sculpt/Core: 45 minutes is all it takes to work your
body from head to toe. PiYo inspired class which combines dynamic conditioning, body weight resistance training, yoga flows,
powerful athletic movements, and core work all into one power packed 45 minutes workoutKickboxing
TABATA: created by a Japanese researcher to train athletes. Tabata training is another type
of High Intensity Interval Training. This format has varied timed seconds of very high intensity exercise (e.g., sprints),
followed by a rest period. (30/40/50) work to rest period.
Total Body Conditioning: Define and tone your muscles in a group setting using
a variety of tools and techniques. Some exercises are non-traditional yet effective.
Zumba: A low-impact, high octane fat burning workout that combines Latin
inspired dance moves with Latin and International music to dance your way to fitness. It’s fun and effective!
Beats: This indoor cycling class is a cardiovascular workout with an emphasis on lower body and core engagement.
Students pedal to the beat of energizing music in a dimly lit room to enhance the atmosphere. These classes are either 45
or 60 mins.
Cycle Express: a 30 minute cycle beats class.
Endurance Ride: This cycle class is a journey for your
mind and body. It is a steady state ride working in the 60-70% of maximum heart rate. Perseverance is
the name! It’s not flashy, it is a FAT BURNING, aerobic blast.
Ride: This class is also a cardiovascular workout with the addition of light hand weights. These weights are used
to work the upper body while cycling. During these periods, the resistance is high and cadence is slow. These segments are
brief to ensure proper form & control. This is a 60 minute class.
Ride: This cycle class is about increasing resistance and therefore higher heart rates. This can result in the aerobic/anaerobic
workload. This class includes longer, more challenging climbs, intertwined with jumps, sprints and a combination of all these
and more. Not for the faint of heart!
20 unique multi joint resistance movements performed for 1 minute each
20 seconds rest between each movements
30 minutes in duration
these hustle and bustle times we are frequently posed with a common problem when it comes to working out. Should I do cardiovascular
exercise for caloric burn and heart health or should I do resistance training for strong muscles and bones, since I probably
don’t have time for both. Most classes today are geared for the cardio lovers who feel if they had to choose, the sweat
and movement of cardio and calisthenics classes would be most beneficial. Therefore, they totally neglect overloading the
muscles so they can build a lean strong physique.
if you didn’t have to choose? What if there was one workout that gives you that cardio burn, and at the
same time overload your muscles to spurt growth and shape? Now there is! Celebrity Trainer Gino Caccavale, who has
trained Carmen Electra, the WWE Bella Twins and many more, has created a workout that will engage
every muscle, every joint, while burning fat and calories through its constant succession of timed multi joint exercises;
it’s called REZIST. Each exercise is carefully constructed and
sequenced to combine upper body and lower body movements, giving you both a muscular and cardiovascular burn.
Rezist has been featured on FOX 5, WNBC 4,PIX 11, Muscle & Fitness, Shape, Glamour, Huffington Post, and many
more! See why Natural Health and Hollywood Life awarded it Top video workout!
Gino Caccavale is a former Police Academy drill instructor, Corrections
Officer and Bounty Hunter with 30 years of fitness industry experience. At 52 years old he has amassed countless awards as
a bodybuilder and physique competitor. He is a former Mr. Connecticut, winner of the “The American Gladiator”
competition, an IFBB Physique Pro athlete, and writer and technical consultant for Muscle & Fitness Magazine. He is a
renowned celebrity trainer who has worked with such stars as Carmen Electra, the WWE Divas and many more.
His passion is to share his knowledge and experience to transform bodies and help others feel fit
and live strong and happy lives. After his 2nd place finish in “America’s Top Trainer”
contest, he created Rezist, a workout that combines cardiovascular exercise and resistance training to help
you achieve your fitness goals in just 30 minutes.
becoming the hottest new workout trend, Rezist has been featured on Fox 5, NBC, WPIX 11, Glamour magazine, Huffington
Post, and has been named top in home workout of by Hollywood Life and Natural Health Magazines.
He has brought Rezist to many different states and fitness
facilities and classes are selling out as his following grows rapidly.