HIIT CLASSES | CIRCUIT TRAINING
At Empire Fitness, we strive to provide a safe and fun fitness environment designed to empower and motivate individuals in their personal lives and in the community through physical activity, nutrition, wellness education, and community outreach.
All group fitness classes at the Empire are structured to include a thorough warm up leading into the activity, followed by a cool down (allowing heart rate to lower gradually, and ending with static stretching or relaxation). Your instructor will demonstrate modifications (both to make the workout less difficult or more challenging). We strongly encourage everyone to work within his/her own fitness levels. All members, men and women, age 14 & older, are welcome to join any class!
HIIT (HIGH INTENSITY INTERVAL TRAINING) Thursday’s and Saturdays
This is our nonstop, powerhouse workout that is guaranteed to burn calories and get your heart pumping. H.I.I.T will include cardio intervals using a variety of drills and equipment. There will be 20 stations set up. You will spend 2 minutes at each station. There will be 30seconds break in-between each interval. This high-energy interval training class combines athletic aerobic movements with strength and stabilization exercises. Dynamic instructors will motivate everyone towards their fitness goals – from the weekend athlete to the hard-core competitor! We will challenge all your major muscle groups.
Some features the gym includes:
5 Power Squat Racks
8 Barbells
Dumbbells
KettleBells
Punching bags
Monkey Bars
Resistance Bands
Skierg
Rower
Air Assault Bike
Box Jumps
Hurdles
Ladders
Sleds
Indoor turf
List goes on…
It’s a 45-55 minute cardio inspired workout that’s all about improving your fitness, strength, speed and agility.
You’ll love the group dynamic that’s at the heart of our interval classes.
Your instructor will first guide you through a simple aerobic warm-up and increasing the range of movements as you warm up and things will gradually get more intense. You will then start to break a sweat as we lift the energy levels a little and get your heart rate up so that you’re ready to go.
You’ll then get into the zone with specially designed intense interval style activities which will involve rotating through different exercises at various intensities at different interval times. Each interval is always followed by the opportunity to recover in time before we go again. We will focus on different body parts on different days so dig deep and push yourself through!
Here you will get the chance to test yourself in our final interval session, where you will combine various interval exercises to get an all over body workout that will work you from head to toe including your core.
You’ll then be able to catch your breath as we slow things down and finish it off with a light stretch after an intense workout.
Expect to see improved athletic capacity and condition, improved metabolism and increased fat burning in 4-6 weeks.
(If you are just starting a class, please notify the instructor and arrive 5 minutes early.)
NIO’S SOCCER SCHOOL
“Tapping into the younger ages is very rewarding. It is incredible how quick they learn something you teach them. They really are like sponges. Make sure they are challenged. Start small and encourage them to be a perfectionist. Once they execute something so small its extremely rewarding which is why I do what I do.”- Alan Sanchez N10 Soccer School
Fun Fact: Winning doesn’t exist if the individual doesn’t have the fundamentals, technique and has the proper tools and ammunition to find solutions with in a game. Its time to bring back development!
Chest / Back
4:30am – 5:30am
Mr 2Fly & Nancy
9:00am – 10:00am
Russell
4:45pm – 5:45pm
Russell
6:15pm – 7:15pm
Russell
7:30pm – 8:30pm
Russell
HIIT
4:30am – 5:30am
Mr 2Fly & Nancy
9:00am – 10:00am
Russell
4:45pm – 5:45pm
Russell
7:30pm – 8:30pm
Russell
Legs
4:30am – 5:30am
Mr 2Fly & Nancy
9:00am – 10:00am
Russell
4:45pm – 5:45pm
Russell
6:15pm – 7:15pm
Russell
7:30pm – 8:30pm
Russell
4:30am – 5:30am
Mr 2Fly & Nancy
9:00am – 10:00am
Russell
4:45pm – 5:45pm
Russell
6:15pm – 7:15pm
Russell
7:30pm – 8:30pm
Russell
4:30am – 5:30am
Mr 2Fly & Nancy
9:00am – 10:00am
Russell
4:45pm – 5:45pm
Russell
7:30pm – 8:30pm
Russell
9:30am – 10:30am
Sandra
Kids HIIT
11:00am
9:30am – 10:30am
Sandra
HOW DOES INTERVAL TRAINING WORK?
During the high intensity effort (the stairs or the sprints), the anaerobic system uses the energy stored in the muscles for short bursts of activity. Anaerobic metabolism works without oxygen. The by-product is lactic acid, which is related to the burning sensation felt in the muscles during high intensity efforts. During the high intensity interval, lactic acid builds and the athlete enters oxygen debt.*
During the recovery phase (the squats, lunge walks, step-ups and superstars) the heart and lungs work together to “pay back” this oxygen debt and break down the lactic acid. It is in this phase that the aerobic system is in control, using oxygen to convert stored carbohydrates into energy.*
“ I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times ”
Achieve Your Fitness Goals
Flexible membership packages to suit all levels of training to help achieve your fitness goals
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