The workout Sessions

Extensive science and research validate that total body workouts, with intervals of High-Intensity Training (HIT) that include both resistance and cardio for all fitness levels, are the most effective. Cardio Strength Training works because burning fat requires oxygen, and the more oxygen gets inside your body, the more fat your body burns. Our workout increases your body’s need for oxygen during the effort and creates an oxygen shortage, causing your body to ask for more oxygen during recovery.

OUR WORKOUTS INCLUDE...

Our unique format provides three to five workout stations, scripted and supervised by your trainer. Each workout station provides a unique format of cardio intervals and strength training exercises. We integrate cardio interval training with blocks or circuits of exercises in every class, to deliver optimal results. Because our exercises challenge your fitness level, you can go as fast or as slow as you want to until your repetition scheme is over. This means that those who are not in great shape can rest if they need to - without feeling like they are holding up the group.  If you cannot perform an exercise, we will modify the exercise and provide you an alternative.

ALL-OUT CARDIO INTERVALS - These push your heart rate from 80% to 95% performance, followed by active recovery. You can choose from a power walk, jog, run, or sprint.

FUNCTIONAL TRAINING - Focusing on movements like squatting, pressing, jumping, pulling and lunging trains your body for life’s daily activities.

STRENGTH TRAINING - Building muscle and eliciting hormonal responses makes carbohydrate processing more efficient and helps stave off osteoporosis.

TOTAL BODY FOCUS - Exercises that target the whole body help to engage multiple muscle groups, resulting in greater muscle activity and more calories burned.

VARIED EXERCISES - We deliver a different fitOne Station experience each day, which prevents your body from plateauing and your progress from stalling.

We integrate all these formats into 4 Workout stations

STATION 1 - At Workout Station 1 High Intensity Cardio Interval Training For All Fitness Levels involves alternating between intense bouts of exercise and low intensity exercise. This works great for all fitness levels. A simple example is jogging for 30 seconds, then walking for 60 seconds.

  • Power Walkers increase their walking speed and incline during the intense portion.
  • Joggers increase to a run and/or increase the incline as well.
  • Runners increase to a sprint.

 

 

 

STATION 2 - At Workout Station 2 we integrate cardio strength training along with our Cybex Arc Trainers. We use compound exercises, which place a greater demand by involving more muscles and integrate Cybex Arc Trainers as part of the workout station and creates a higher calorie expenditure.

  • Power Walkers increase their walking speed and incline during the intense portion.
  • Joggers increase to a run and/or increase the incline as well.
  • Runners increase to a sprint.

 

 

 

STATION 3 - At Workout Station 3 we incorporate indoor rowing and sometimes treadmills and additional strength training exercises, sport specific drills and core exercises. We do not repeat movement patterns that were already provided on Workout Zone 2.

  • Power Walkers increase their walking speed and incline during the intense portion.
  • Joggers increase to a run and/or increase the incline as well.
  • Runners increase to a sprint.

 

 

 

STATION 4 - At Workout Station 4 we incorporate a variety of tools like our Schwinn Airdyne bikes with rowers, and floor exercises. Our clients love the different workout zones we provide. It keeps them challenged and surprised.

  • Power Walkers increase their walking speed and incline during the intense portion.
  • Joggers increase to a run and/or increase the incline as well.
  • Runners increase to a sprint.