All personal training and group fitness classes can be modified to accommodate the fitness levels of the participants but generally include the following:  

1) WARM-UP: (5-15 MINS)

Prepares body for physical activity through static stretching (holding a position for a period of time) and dynamic stretching (range of motion exercises). This step is critical to minimize injuries.

2) WORK-OUT: (30-35 MINS)

Full-body exercise routine that improves cardiovascular (heart) function and muscle strength (3-20 lbs).

Potential Equipment Used: medicine balls; kettle bells; dumbbells; resistance bands; yoga mats; agility (floor) hurdles; aerobic step stepper(s)

3) COOL-DOWN (5-10 MINS)

Prepares body to return to normal state through static stretching (holding a position for a period of time).

This step helps to reduce soreness.