Workout Category: Intermediate

Who should take these classes?

Someone who has been active or working out for a consistent period and feels knowledgeable with a variety of exercises, is comfortable with good form when performing exercises and is looking for a challenge. Intermediate classes will have less explanation of form, higher intensity, and will challenge your cardiovascular and muscular systems. You will pretty much be a sweaty mess by the end of class with a high chance of sore muscles the next day.

HIIT 2020-08-06

Added August 6, 2020 by Brenda Dowe, Filed under: Advanced | Intermediate
Workout Type: Dumbbell Workouts | HIIT | Supersets

A 30 minute class of isolation exercises supersets paired with high intensity exercises.

Shoulder Press/Side Hops
Tricep Pushups/Plank Jacks
Bicep Curl/Jump Squat
Reverse Crunch/Pull Throughs
Front Raise/Burpees

HIIT 2020-07-29

Added July 29, 2020 by Brenda Dowe, Filed under: Advanced | Intermediate
Workout Type: HIIT

20 work/10 rest x 5, 1 minute of cardio
10 exercises

Note: Warm up before this class and don’t forget to stretch after

Spin 2020-07-24

Added July 24, 2020 by Brenda Dowe, Filed under: Advanced | Intermediate
Workout Type: Spin Class

A 45 minute class consisting of climbs, intervals, speed, jumps and sprints.

Bootcamp 2020-07-23

Added July 23, 2020 by Brenda Dowe, Filed under: Intermediate
Workout Type: Circuit | HIIT | Kettlebell Workouts | Total Body

A circuit consisting of 8 exercises at 30 second intervals, 40 seconds of rest at the end of each round x 6.
Swings
Lunges
Commandos
Touch Downs
Standing Hip Drop
Goblet Squat
Side Hops
Crunches

Spin 2020-07-20

Added July 20, 2020 by Brenda Dowe, Filed under: Advanced | Intermediate
Workout Type: Cycle Class | Spin | Spin Class

A quick ride but this class will give you a killer workout in 26 minutes!

Spin 2020-07-17

Added July 17, 2020 by Brenda Dowe, Filed under: Intermediate
Workout Type: Cycle Class | Spin | Spin Class

This 30 minute spin is filled with lots of interval songs. They will challenge your limits, but this class is over before you know it.

HIIT 2020-06-16

Added July 16, 2020 by Brenda Dowe, Filed under: Intermediate
Workout Type: glutes | HIIT | Lower Body Focus | Supersets

A 30 minute lower body focus consisting of high intensity supersets.

Spin 2020-07-15

Added July 15, 2020 by Brenda Dowe, Filed under: Advanced | Intermediate
Workout Type: Spin | Spin Class

A hard and sweaty spin with some tough climbs and not a lot of rest!

HIIT 2020-07-14

Added July 14, 2020 by Brenda Dowe, Filed under: Intermediate
Workout Type: bosu | Circuit | HIIT

A high intensity circuit using a BOSU ball. 10 exercises, 10 reps (each side), 4 rounds.

Note: If you don’t have a BOSU you can do all of the exercises on the floor without it.

Spin 2020-07-13

Added July 13, 2020 by Brenda Dowe, Filed under: Advanced | Intermediate
Workout Type: Cycle Class | Spin | Spin Class

A challenging 30 minute cycle filled with lots of tension and intervals.

Spin 2020-07-08

Added July 8, 2020 by Brenda Dowe, Filed under: Advanced | Intermediate
Workout Type: Cycle Class | Spin | Spin Class

A 30 minute ride that takes you through standing hills, seated climbs, speed, jumps and intervals.

HIIT 2020-07-07

Added July 7, 2020 by Brenda Dowe, Filed under: Advanced | Intermediate
Workout Type: HIIT

20 work/10 rest x 5 – 9 exercises total.