Detailed Class Program Design Information

Equipment and Preparation

Please wear comfortable exercise clothing. We prefer barefoot training or minimalist style shoes, like Vibrams. 


Water, exercise mat, loop resistance bands or long bands, yoga blocks, kettlebells and/or dumbbells (there more sizes the better!), have a chair available for seated exercises and enough space to train.

The classes are an hour long, with a total body workout programmed.  

Part 1: The class begins with a functional warm-up. The warm-up includes elements of yoga and pilates with a focus on waking up the core and posterior chain and may include the use of bands. This extends to neuro/rehearsal exercises such as deadlift variations and high-tension isometrics.

Part 2: This portion of the class incorporates skill practice and strengthening. The skill practice could be going deep into a technical exercise like the single-leg deadlift, get-up or bottom-up presses. The focus is on form and technique. You are instructed sometimes to go light and go deep into the movement, as well as breaking down the exercise into smaller parts to understand the principles of strength and movement. 

The second part of this section is strength training. This generally includes upper and lower body with a balance of pushing/presses and pulls. You are always encouraged to train at your level, pushing yourself when appropriate and pulling back when safety or technique are at risk.

Part 3: This part of the class is focused on HIIT training. It generally runs 10 mins. Both timed sets and rep sets are used. With timed sets the rest is part of the set. You will be given modifications and variations of exercises depending on the equipment you have at home and your fitness and experience level. Everyone is instructed to push themselves but listen to their body and take it down if necessary. Rep sets generally are 10-20 reps of ballistics with a short rest. 

Part 4: Cool down and stretching with an emphasis on increasing flexibility in the important muscle groups to prevent injury and increase recovery time.

Throughout the entire class students are instructed to listen to their bodies. If they need to drop load or reps or increase rest to do so. Or if they are strong and feel good to push themselves hard and do the harder versions of exercises with more load.  Modifications and progressions/corrections are given for all exercises so people can train at their level to maximize the training safely. The fact that students may have access to a limited variety of kettlebells or other equipment, options will be given to do perform the exercises along with the class.