Class Descriptions

Cycling

Introduction to Cycling

This is a beginner level indoor cycling experience tailored to meet the needs of any individual who is brand new to indoor cycling and aerobic exercise. Your instructor will explain how to properly align your seat to protect your knees, hips, and back from injuries. This class is designed to give the brand new client a focus on safety techniques, bike setup, and practice of the various positions on the bike. Participants will leave with a better understanding of their own level of fitness; proper bike setup; modifications and progressions for intensity; and enhanced insight into the structure of a typical indoor cycling class.

Cycling

This signature indoor cycling experience will transform you in either a 45 or 60 minute class from warm up to cool down. Your instructor will create a journey on a bike by infusing real-world cycling techniques with various natural terrain meant to energize, elevate, and ignite you.

NamaCycle

Enjoy a unique combination of cycling and yoga designed to create the perfect balance between mind-body movement. This class begins with 30-40 minutes of endurance cycling on the bike and immediately follows with 45 minutes of yoga focused on balance postures, stretching, and core work. A yoga mat is required for this class.

*NOTE: NamaCycle is a perfect class for a beginner rider who seeks a lower intensity or shorter aerobic work session. It is also well suited for the advanced rider who seeks to balance their weekly training sessions with endurance riding and a much needed mind body connection.

Strength Training & Kickboxing

Let’s Lift

The newest addition to ONE STRONG’s strength program, Let’s Lift is programmed by set intervals of time (5 weeks, 8 weeks, or 9 weeks) with a specific goal each round of the program. In all Let’s Lift programs, we drop the cardio and focus solely on resistance training. Whether you are brand new to fitness & weight training, or highly advanced, this program is for you! By the end of each program you will see and feel noticeable gains in your strength and physique.

Bootcamp

Lean out, strengthen, and gain muscle in this 45-60 minute strength and conditioning class. This hybrid conditioning class taps into your cardiovascular aerobic system AND muscular strength to improve muscle mass and bone density. By incorporating a variety of functional and strength training equipment, such as Kettlebells, Dumbbells, TRX, Medicine Balls, Resistance Bands and Plyometric Boxes, you will move through periods of functional movement patterns in order to strengthen, tone, and build muscle.

CycleCore

Lead with 30 to 40 minutes of cycling followed immediately by 20-30 minutes of core strengthening exercises and you are well on your way to a fitter midsection. Using a variety of core strengthening concepts from Pilates, TRX and traditional core conditioning, the muscles in your pelvis, lower back, hips and abdomen will be guided to work in harmony.

CycleCamp

This 60-minute class combines cycling and resistance training for a full body workout. Each class will get your heart pumping, make you sweat, and challenge your muscles. Our approach is building cardio endurance and stamina as well as increasing lean muscle and overall strength. Class begins with 25 minutes of cycling and then transitions into 25 minutes of total body strength training using Dumbbells, Kettlebells, TRX Suspension Training, Medicine Balls, Resistance Bands, Bodyweight Training, Battle Ropes, and Pull-Up Bars.

Kickboxing Trifecta

This class is all about high energy, sweat, and camaraderie! Kickboxing Trifecta combines easy to follow kickboxing moves with rowing and bodyweight core-strength training delivered in a HIIT style fashion. In just under 45 minutes you will power through a series of high intensity intervals to create a full-body, heart pumping, unique and energetic workout. Lean out, strengthen, and tone all in this 45-minute class! Class size is limited to 12 participants.

*Participants must bring their own set of hand wraps or boxing gloves. Sneakers required. 

Cycle & Box

Time to get empowered and sweaty during this intense interval based class that has you moving between short powerful cycling efforts on the bike and short but intense punches, jabs, and kicks on the bag. This workout delivers a serious calorie burn and helps you generate huge amounts of power both on the bike and on the bag. Get ready to rumble, Cycle Box Style!

*Participants must bring their own set of hand wraps or boxing gloves. Cycling shoes are not permitted on the bags.  Participants can use both sneakers and cycling shoes for this class if desired.

Cardio Kickboxing

Cardio Kickboxing is a 60 minute aerobic kickboxing workout that utilizes basic techniques for punching and kicking, as well as basic body weight conditioning exercises. This class offers a full body warmup, a combination of intense kickboxing moves and a unique blend of intense bodyweight strength and endurance intervals. 

*Participants must bring their own set of hand wraps or boxing gloves. Sneakers required.

Yoga Classes

Yoga

60-75 minutes of moderate to slow flow yoga with an emphasis on alignment technique and breath work. Modifications are offered for all levels of students.

NamaCycle

Enjoy a unique combination of cycling and yoga designed to create the perfect balance between mind-body movement. This class begins with 20-minutes of endurance and strength training on the bike and immediately follows with 55 minutes of yoga focused on balance postures, stretching, and core work. A yoga mat is required for this class.

*NOTE: NamaCycle is a perfect class for a beginner rider who seeks a lower intensity or shorter aerobic work session. It is also well suited for the advanced rider who seeks to balance their weekly training sessions with endurance riding and a much needed mind body connection.

CycleCore Flow

The perfect blend of cardio, core conditioning (with a focus on deep core & pelvic floor), and yoga. This carefully curated class begins with 20 minutes of cycling, followed by 20 minutes of intentional deep core & pelvic floor work, and ends with 20 minutes of yoga (with a focus on breath-work and a slow yoga flow) to soothe your nervous system. Modifications are offered for all levels of students.

Cycle & Barre

A low impact, total body workout that will leave you feeling stronger from the inside out. Cycle & Barre offers a unique twist in our strength programming. Begin class with 20-25 minutes of low impact cycling followed by 35-40 minutes of Barre sequencing. Barre is an effective total body workout focused on low-impact, high intensity movements that lift and tone muscles to improve strength, agility and flexibility for every body. Techniques are made up of a thoughtful series of small, controlled movements that isolate and target specific muscle groups – arms, thighs, seat, and abs.