Group Fight
WHAT IS IT?
Group Fight® is a gripping hour that burns a ton of calories and builds total body strength. Tap into the hottest mixed martial arts movements done at a rapid-fire pace to smash your cardio fitness! From the boxing ring to the fighting cage, Group Fight combines cutting-edge moves with thrilling music. This electric experience is addictive! FIGHT FOR IT!
WHAT WILL I DO?
Group Fight is an explosive cardio workout fueled by MMA moves from inside and outside the octagon. You are your own opponent in this high-energy experience that borrows training styles from mixed martial arts, kickboxing, Muay Thai, karate, functional athletic training, and more! The hour is divided into ten parts, each with its own objective: 1. Warm-Up – Steadily warm your body with simple upper-body boxing moves and basic footwork. Consider this a rehearsal for the workout ahead!
2. Box – Get straight into the workout with upper-body boxing moves. Jabs, hooks, and crosses coupled with authentic footwork keep you on your toes.
3. Muay Thai – Lower-body work is introduced with movements borrowed from the exciting Muay Thai discipline. Think sharp elbow and knee strikes, all with power and gusto!
4. Kicks – Consider this a working and rehearsal track combined – concentrating on your kick technique is a great way to define and strengthen your lower body.
5. Mixed Martial Arts – Anything goes! Upper-body and lower-body strikes are combined in exciting and intense combinations, all to take your cardio fitness to a whole new level.
6. Super Box – Take the Box track and supersize it! Harder, faster, and more intense. Did we say harder and faster?!
7. Mixed Martial Arts – This second round of Mixed Martial Arts is not all-out like the first. You have a chance to catch your breathe as you prepare for the next working round. Here we train additional elements like balance and kick finesse.
8. Muay Thai – Empty your tank as you hit the final cardio peak by using the best strikes Muay Thai has to offer!
9. Conditioning – It can be core conditioning, leg conditioning, upper body conditioning, or a combination of each. You will get results!
10. Cool Down – Stretch and recover with basic flexibility training, with the addition of kata sequences from various martial arts disciplines.
IS IT FOR ME?
Group Fight is for anyone wanting a challenging, athletic, and motivating workout in a realistic time frame. Group Fight would be ideal for:
• New exercisers, because the class is a blast and you have the ability to adjust the level of the class to suit yourself
• Anyone wanting to add variety to his or her training and improve timing, precision, and focus
• Women that want great shoulder and arm definition while punching and kicking the stress out of their lives
• Men that want to get a great cardiovascular workout while getting as far away from “aerobics” as possible
HOW OFTEN SHOULD I DO IT?
Group Fight is a cardiovascular training class, so you can do it once a week in conjunction with other workouts or you can do it most every day as your primary exercise routine. A beginner to exercise would not want to do too much too soon, but as fitness levels and the ability to recover improve, workout volume and intensity can increase. How you feel is the best gauge of your body’s recovery needs between workouts.
HELPFUL HINTS?
These tips will ensure your success and enjoyment:
• Wear comfortable workout attire in which you can get sweaty. Most people wear shorts and a t-shirt or athletic wear. A loose pant is recommended due to the kicking nature of the class.
• Wear comfortable athletic shoes. Training-style shoes are recommended because there is a lot of lateral movement in Group Fight. While running shoes will work, they are designed for moving forward and do not offer much lateral support.
• Bring a water bottle and a towel.
• Arrive 15 minutes before class and introduce yourself to the instructor. The instructor will answer any questions you may have to help put you at ease.
• Stand close to the center of the room so you can see the instructor clearly. It is not necessary to be at the front, and having a couple of other participants in front of you can help provide visual movement information.
• Catch up with the instructor at the end of class to ask questions and to check in about your experience.
HOW WILL I FEEL?
It is perfectly normal to feel apprehensive prior to your first Group Fight class. Once you get your first class out of the way, much of that apprehension will disappear. Remember, there is safety in numbers. You will be amazed at how many others will be willing to help you. During class, time will fly! You might experience mixed emotions. Just go with it. Remind yourself you are new. Adults often have very high expectations of themselves, but you have to start somewhere. It might seem like class is moving a little faster than you would like. That is simply because the terminology and movements may be new to you. With each class, you will become more comfortable and confident. After class you will be excited to get your first class under your belt. Keep in mind that you may be sore for several days afterwards because your body is adjusting to the new demands on your muscles. This is perfectly normal. Just have fun during your Group Fight experience as you build fitness, confidence, and a sense of accomplishment!
Group Power
WHAT IS IT?
Group Power will blast all your muscles with a high-rep weight training workout. Using an adjustable barbell, weight plates, and body weight, Group Power combines squats, lunges, presses, and curls with functional integrated exercises. Dynamic music and a motivating group atmosphere will get your heart rate up, make you sweat, and push you to a personal best! POWER UP!
WHAT WILL I DO?
Group Power combines traditional strength exercises and the hottest functional training moves, utilizing a barbell, weight plates, and your body weight to make you fitter and stronger. High-rep training and athletic movements are key components of this results-driven workout. Group Power is developed with a periodized approach to ensure you are constantly changing your workout and challenging your body. Ten tracks are expertly programmed with specific workout objectives:
1. Warm-Up – We grab the barbell with light weight and introduce many of the exercises you’ll be doing over the next hour, warming the body and practicing the movements.
2. Legs – Working the big muscles first, we do Squats and sometimes add in Lunges to get the heart rate going and ignite a fire in the legs, creating great shape and definition.
3. Chest – We strengthen the chest with a variety of exercises, such as the Chest Press, Chest Fly, and Push Ups. You’ll often find new twists on these exercises to maximize your results!
4. Back & Legs – Full-body exercises like Deadlifts, Deadrows, and the Clean & Press really fire up the back and hamstrings and get the heart rate up! Plus, you’ll learn innovative Power movements like the Power Clean, Deadsquats, Reverse Flys, and the Single-Arm Row.
5. Triceps – Shape, build, and define the back of the arms with Tricep Presses, Extensions, Pullovers, and Kickbacks. But beware of the Tricep Push Ups – they’ll push you over the top!
6. Biceps – The best of high-rep weight training, combined with new and unique biceps exercises. Experience the difference with variations on barbell curls, wide grip, offset grip, bicep rows, and even weight plate work.
7. More Legs –This is functional integrated training at its best. Challenge your legs with Power Lunges, Crouches, lateral movements, balance challenges, offset loading, and even plyometrics! You’ll feel like a pro when you learn these moves!
8. Shoulders – A ton of exercises to give you great-looking shoulders. Work the front, top, and back of the shoulders with Upright Rows, Shoulder Presses, Lateral Raises, and Rear Delt Extensions. Plus, groundbreaking functional movements will make you feel like an athlete in training!
9. Core – Concentrate on your core with exercises that train the front, back, and sides of your midsection. There’s always a new way to shake up the routine and ensure your core is strong, solid, and good looking!
10. Stretch – You’ve earned it. Stretching out the muscles from head to toe helps improve overall range of motion and muscular recovery.
IS IT FOR ME?
Group Power is for just about everyone. Strength training is essential to staying healthy, and Group Power is ideal for:
• New exercisers because of the simplicity of the class
• Men and women of all ages because you get to select how much weight you use.
• Anyone who wants a fun way to add strength training to their workout • Athletes looking for a training edge
• Women because weight-bearing exercise is proven to reduce the incidence of osteoporosis
• The time-pressed exerciser because one hour two times per week delivers results fast
• Serious weight trainers that want to challenge their muscles in a different way
HOW OFTEN SHOULD I DO IT?
Group Power is designed to be done two to three times per week. It is recommended that you not exceed three times in one week. This is not a case of “the more you do, the better.” The body needs time to recover in order to grow stronger. For at least your first month of Group Power, twice a week is sufficient. A schedule allowing for two days of rest between class experiences is ideal.
HELPFUL HINTS?
Remember that your first class only happens once. After attending Group Power three times, you will get into the rhythm of things and will start to feel like a pro. These tips will ensure your success in your first few classes:
• Wear comfortable workout clothing and comfortable athletic shoes.
• Bring a towel and a water bottle.
• Some people prefer to wear weight training gloves, but they are certainly not essential.
• Arrive 15 minutes before class and introduce yourself to the instructor. The instructor will help you set up your equipment, provide starting weight recommendations, and answer any questions you may have to help put you at ease.
• It is not essential that you be up front, but stand near the center of the room and where you have a clear view of the instructor.
• Your instructor will coach you and include exercise options to ensure your success.
• You should feel comfortable stopping at any point in a track, either to rest or adjust your weight.
• Speak with the instructor at the end of class to ask questions and to check in about your experience.
HOW WILL I FEEL?
It is perfectly normal to feel apprehensive prior to your first Group Power class. Once you get your first class out of the way, much of that apprehension will disappear. Remember, there is safety in numbers. You will be amazed at how many others will be willing to help you. The objective of your first few classes is to familiarize yourself with the format, the equipment, and the technique of the various exercises. The instructor will probably recommend a starting weight or weights that may seem too light to you at first. Keep in mind that you will be doing high numbers of repetitions, and the lighter weight will help you learn proper technique from the beginning. Allow yourself to be a student; proper technique leads to safer, more effective exercises, and better results. After you get the feel, you can slowly start to increase your weight selections to increase your workout intensity. Talk to the instructor after class to let him or her know how you felt and if anything felt particularly challenging for you. The instructor will then make recommendations for your next class. Keep in mind that you may be sore for several days afterwards because your body is adjusting to the new demands on your muscles. This is perfectly normal. Have fun during your Group Power experience as you build strength, confidence, and a sense of accomplishment that comes with improved fitness.
Group Centergy
WHAT IS IT?
Group Centergy will grow you longer and stronger with an invigorating 60-minute mind-body workout. It incorporates yoga and Pilates fundamentals with athletic training for balance, mobility, flexibility, and the core. Emotive music drives the experience as you breathe and sweat through this full-body fitness journey. REDEFINE YOUR SELF.
WHAT WILL I DO?
Group Centergy has a consistent format that will enable you to get comfortable with movements and to see your health and well-being improve. The workout consists of 10 tracks, accompanied by emotive music, that have specific workout objectives.
1. Focus – Athletic, functional, full-body movements kick off the journey to get your mind and body warm.
2. Salutations – The sweat really starts here as traditional yoga postures are repeated, building strength and stamina.
3. Challenge – Standing yoga poses put the lower body on notice during this physical highpoint track. This is a full-body track that will leave you shaking.
4. Balance – The energy pulls back, allowing you to focus inward and concentrate on balance, but you are still working and burning calories.
5. Core BACK – Core training for the often-neglected back area will create muscle balance and improve posture.
6. Core FRONT – Uses inspiration from one of today’s most popular exercise trends, Pilates, to strengthen your abs and stabilize your pelvis.
7. Hips – Exercises promote both stability and mobility through the hips, which translates to a healthy and pain-free back and spine.
8. Spirals – Includes rotational movements to improve the mobility, flexibility, and stability of the spine, all requisites to feeling and staying young!
9. Folds – Lower back and hamstrings stretches are the antidote for a physically and mentally stressed body.
10. Restore – Also referred to as a mini vacation, you’ll be ready to take on all physical and mental challenges by the end of this track as you recover from the workout.
IS IT FOR ME?
Group Centergy is truly for everyone, removing barriers of age, gender, and fitness background. The nature of the program makes it easy for everyone to achieve success, master techniques over time, and return for more. Group Centergy is perfect for:
• New exercisers because the program makes it easy to work at your own pace
• The “fit-it-in-where-you-can” exerciser, because Group Centergy is a timely way to increase strength, flexibility, and to relax – all in one hour
• The athlete, because it keeps your body in peak condition, helps fight injury, and facilitates quick recovery
• Men and women of all ages and fitness experiences that want to enjoy the mental benefits of a mind-body discipline
HOW OFTEN SHOULD I DO IT?
Group Centergy can be done as often as you like. How you feel is your best gauge of your body’s recovery needs between workouts. It is important that you gradually build a regular class schedule, being careful not to push too far, too fast. During your first four weeks, we recommend you do no more than three Group Centergy classes per week.
HELPFUL HINTS? Remember that it is only your first time once. After attending Group Centergy three times, you will become much more comfortable with the flow of the class and the movements and poses involved. These tips will ensure your success in your first few classes:
• Wear comfortable workout clothing that moves well with your body.
• Bring a towel, a water bottle, and a yoga mat (if the club does not provide them). Even if the club provides mats, they are a worthwhile purchase once you are hooked on the class.
• Arrive 15 minutes before class and introduce yourself to the instructor. The instructor will answer any questions you may have to help put you at ease.
• Stand close to the center of the room so you can see the instructor clearly. It is not necessary to be at the front, and having a couple of other participants in front of you can help provide visual information about the movements.
• Try to ignore any mirrors in the room, as they can be distracting. Just have fun and remember that the instructor is the best source of visual technique information.
• Your instructor will coach you, including movement and pose options, to ensure your success.
• Speak with the instructor at the end of class to ask questions and to check in about your experience.
HOW WILL I FEEL?
Typically adults do not like to be “new” at anything, and they have high expectations of their first performance. It is important to understand that Group Centergy is a journey, not a destination. The goal at first should be to start the journey to improved physical and emotional well-being. During class, you will feel more aware of your body than ever because of the newness of the experience and the nature of the workout. Some of the movements and postures may feel quite different than your everyday movements and even awkward as a result. Class might also seem like it is moving a little faster than you would like because the terminology is somewhat unfamiliar. With each class, you will become more comfortable and feel more successful. Talk to the instructor after class to let them know how you felt and if anything felt particularly challenging for you. The instructor will answer your questions and address your concerns to help you achieve greater success in your next class. Keep in mind that you may be sore afterwards because your body is adjusting to the new demands on your muscles. This is perfectly normal. Above all, don’t forget to have fun as you start your Group Centergy journey.
Group Blast
WHAT IS IT?
Group Blast is 60 minutes of cardio training that uses The STEP in highly effective, athletic ways. It will get your heart pounding and sweat pouring as you improve your fitness, agility, coordination, and strength with exciting music and group energy. HAVE A BLAST!
WHAT WILL I DO?
Group Blast is a one-hour, results-driven cardio workout that uses The STEP as its primary training tool. Simple, athletic movements and an adjustable step height enable you to determine the intensity that is just right for you. The workout is inspired by functional integrated exercises, circuit training, and sports drills to make you feel like an athlete in training. And the best part is you will HAVE A BLAST because all of the exercises are set to motivating, energetic music. Every Group Blast workout has 10 tracks, and each track has a specific training objective.
Here is a breakdown of what you will experience:
1. Warm-Up – Get the workout started right with a full-body warm-up that gives you a chance to learn and practice movements that will be used later in the hour.
2. Skills – This is more than just skills practice – it’s real skills training with The STEP. The music speeds up, the heart rate increases, and you really start to burn some calories!
3. Cardio Push – This workout phase will push your cardiovascular fitness as you have a chance to lift off The STEP and “get some air!” The movements are intense but simple so that everyone can push themselves at the right level.
4. Strength – Strengthen, tone, and define the legs, glutes, and core with functional integrated exercises. This part of the workout is the best of both worlds – strength and cardio!
5. Cardio Surge – Climb toward the first cardio peak as you move over and around The STEP. Lateral movements improve your overall fitness and everyday performance. Cardio Surge is more challenging than Cardio Push, but the interval-style training ensures that everyone has a chance to catch their breath.
6. Agility – This track takes you to the top of the first cardio peak. The STEP becomes a target for training speed, agility, and power with moves like high knees, tire running, and broad jumps – just to name a few!
7. Integration – Your legs and heart get a chance to recover as the cardio intensity lowers. But you’re still working to train the backside of the body and important motor skills like balance, as you prepare for the final cardio peak that follows.
8. Cardio Blast – When you get to Cardio Blast, it’s game on! This track features athletic moves strung together in a circuit-style approach. You could be doing plyometric jump training, strength work, or speed drills – all designed to help you reach the final cardio highpoint of the hour. You might almost feel like you’re in boot camp, and you will definitely see the results!
9. Conditioning – As with any great training experience, cardio is followed by conditioning. You get a minute to recover the heart rate, and then you begin to work on defining the core and toning various parts of the upper body.
10. Mobility – Recover like an athlete in this final phase of the workout. Stretching to music will improve range of motion, aid in muscular recovery, and prepare you for whatever comes next in your day.
IS IT FOR ME?
Group Blast is ideal for you if:
• You want an athletic, energetic, exciting, results-oriented workout.
• You are a new exerciser or getting back into fitness, because there is a variety of intensity options offered, from step height to exercise variations.
• You want to add training variety to your workout routine, including speed, agility, strength, power, balance, coordination, and plyometrics.
• You are experienced or brand new to training with The STEP, because Group Blast is more about the physical workout rather than the mental complexity of many freestyle step classes. We’ve taken out the fancy and injected some athleticism into your workout to deliver fantastic results!
HOW OFTEN SHOULD I DO IT?
Group Blast is a cardiovascular training program, so you can do it once a week in conjunction with other workouts or most every day as your primary exercise routine. If you are just starting (or restarting) a workout routine, you would not want to do too much too soon, but you can increase the frequency and intensity of your Group Blast workouts as your fitness and recovery ability improve. How you feel is one of the best ways to gauge your body’s recovery needs between workouts.
HELPFUL HINTS? These tips will help ensure your success and enjoyment in Group Blast: • Wear comfortable clothing that you don’t mind getting sweaty. Most people wear athletic shorts or pants and t-shirts.
• Wear comfortable athletic shoes. Training-style shoes are recommended because there is a lot of lateral movement in Group Blast. While running shoes will work, they are designed for moving forward and do not offer as much support for side-to-side movements.
• Bring a water bottle and a sweat towel.
• Arrive 10-15 minutes before the start time and introduce yourself to the instructor. The instructor will help you select your step height, give you an overview of the program, and answer any questions you may have.
• Stand close to the center of the room so you can clearly see the instructor. It is not necessary to be in the front row, and having people in front of you can be helpful visually.
• Try to ignore any mirrors in the group fitness room – they can be distracting. The instructor will be doing the workout with you, and they are the best source of visual information.
• For the first few times you do Group Blast, just concentrate on how to do the basic movements and learn some of the names of moves. While the arm movements each have an athletic purpose, they are all completely optional. Foot placement is most important, so focus on how your legs and feet move before thinking about the upper body.
• Catch up with the instructor at the end of your first workout to ask questions and check in with them about your experience.
HOW WILL I FEEL?
It is perfectly normal to feel apprehensive prior to your first Group Blast experience. Once you finish your first workout, much of that apprehension will disappear. Remember, there is safety in numbers – you may be surprised at how many people in the room are willing to help you. In Group Blast, time will fly! You might experience mixed emotions as you try to get the hang of some things – just go with it! As adults, we often have high expectations of ourselves, but we all have to start somewhere. At times, you might feel like the workout is faster than you would like – that is because the training style and terminology may be new to you. So before you make a decision if Group Blast will become your workout of choice, we suggest you try the workout three times because you will become more confident with each and every Group Blast experience! You should feel a sense of accomplishment and excitement after your first Group Blast workout. Remember to talk to the instructor and let them know how you felt and if anything was particularly challenging for you. This helps the instructor make recommendations for your next workout. Keep in mind that you may be sore in the days following your Group Blast workout – this is a totally normal way of your body adjusting to the new demands on your muscles. Most of all, remember to have fun during your Group Blast experience as you build confidence and improve your overall fitness!
Group Ride
WHAT IS IT?
Group Ride is a huge calorie burner that builds great-looking legs! It’s a 60-minute cycling experience brought indoors. Roll over hills, chase the pack, spin the flats, climb mountains, and sprint to the finish! Feel the thrill of energetic music and group dynamics as you get all the benefits of authentic interval training. RIDE ON!
WHAT WILL I DO?
The “Ride” consists of ten tracks that make use of different terrains, speeds, and intensity levels to create a fun and highly effective interval-based cardiovascular workout. You will train a variety of speeds, resistance levels, and cycling positions that are all based on cycling principles. The speeds are controlled to ensure that everyone can “keep up.” As your fitness level and your confidence increase, you can crank up the resistance to challenge yourself even more. The ten tracks have a specific training objective:
1. Ride – We jump on our bikes and begin the ride! Music kicks in, a few hellos to your neighbors, legs start turning over, and your body starts to get warm as you run through the cycling positions and techniques that will be used during the hour.
2. Terrain – The intensity begins to increase, and the workout feels like it really gets started. Sometimes the terrain is flat, sometimes it’s hilly, or maybe a mix of both, but it’s always an exciting ride.
3. Roll – The pace comes down but the intensity does not. Rolling hills keep the physical intensity of the ride rising, while turning the workout feel toward strength-training.
4. Intervals – Repeated working sections, with quick recoveries between, push you toward higher intensity to increase your endurance.
5. Chase – Get in the race, get out of breath, and challenge your fitness! The first physical peak of the workout improves your endurance by motivating you to break away from the pack.
6. Spin – An opportunity to pull back the intensity and gather yourself, but also an opportunity to pick up the pace if you want to train endurance with smooth, quick pedaling. This is the calm after one storm and before the next one.
7. Climb – The road turns upward. The feel returns to strength. You'll notice the results in your legs from the heaviest resistance of the workout, as you challenge yourself to reach the top of a mountain peak.
8. Sprint – With just four minutes of work left, you'll empty your tank in a race to the finish line. You'll finish this energetic sprint feeling spent but exhilarated.
9. Celebrate – You'll feel a sense of accomplishment as you look back on your workout while you take an easy spin to cool down from a great ride.
10. Stretch – Wrap up your recovery and relax from your ride with some stress reversal for your muscles to make sure you'll walk as tall as you feel.
IS IT FOR ME?
If you want to improve your cardiovascular fitness, burn calories, burn fat, shape and strengthen your lower body, and have fun doing it, then Group Ride is for you. Group Ride attracts people with all different levels of exercise experience, fitness, and exercise goals because you control the intensity of your workout by adjusting your own bike during class. Group Ride is ideal for:
• Men and women, conditioned or deconditioned exercisers, and those with or without cycling experience
• New exercisers looking for simplicity and the ability to work as hard as they want
• Avid cyclists looking for an indoor, off-season, or bad-weather-day cycling option
• Anyone looking to add variety to their workou
• Anyone looking for a low-impact option to build cardiovascular fitness
HOW OFTEN SHOULD I DO IT? Group Ride is a cardio workout, so you can do it once a week in conjunction with other workouts or you can do it most every day as your primary exercise routine. A beginner to exercise would not want to do too much too soon, but as fitness levels and the ability to recover improve, workout volume and intensity can increase. How you feel is the best gauge of your body’s recovery requirements between workouts.
HELPFUL HINTS? Just remember that it will only be your first class once. After attending Group Ride three times, you will start to feel like a pro. These tips will ensure your success and enjoyment:
• Wear appropriate workout clothing that is loose or flexible in the legs and in which you are comfortable getting sweaty. You will sweat a lot in Group Ride!
• Bring a towel and a large water bottle.
• Cycling shorts, while not absolutely necessary, are padded and give a little extra comfort where needed.
• Regular workout shoes work fine for Group Ride, but some choose to invest in cycling shoes once they are hooked on the class.
• Arrive 15 minutes before class and introduce yourself to the instructor. Most importantly, the instructor will help you set up your bike, but he or she will also let you know what to expect and answer any questions you may have.
• It is not necessary to be up front, but choose a bike where you have a clear view of the instructor.
• Speak with the instructor at the end of class to ask questions and to check in about your experience.
HOW WILL I FEEL? It is perfectly normal to feel apprehensive and nervous before your first Group Ride class. Most of us do not like to be “new” at something. Learning the feel of the bike seat and how to ride a stationary bike may take a bit of time. It is good to attend your first few classes with this simple objective in mind: try not to concentrate so much on the quality of your workout — that will come later as you become more familiar with cycling. During your first few classes, remind yourself that you have to start somewhere. It might seem like class is moving a little faster than you would like, especially if the terminology and movements are somewhat unfamiliar. Keep in mind that the goal is to elevate your heart rate, and as long as you keep moving you are doing that. Success is all about increasing your fitness and workout intensity over time, not about doing it all in one class. In addition, your rear end may feel uncomfortable in the beginning, but you will adapt and each class will become more comfortable. After class, know that your muscles may be sore. This is because your body is adjusting to the demands of the new activity. It is perfectly normal. Once your body begins to adapt and you become more comfortable with the equipment, the terminology, and the flow of the class, you will find that Group Ride is a fun and addictive workout! SEE IT!
