F: Functional Training is a type of training that is done using a variety of "free" weights, not machines. These weighted items will be used in exercises that will better your regular, daily movements. This is an exercise routine that emphasizes functional, multi-joint movements that can be modified to any fitness level. It will improve cardiovascular endurance, strength and flexibility.

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HIT: High Intensity Training is a type of training using intervals and limiting the time between exercises. This workout will jolt your cardiovascular system and burn calories.

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These routines combined with 25 minutes of Reformer Pilates will guarantee that no muscle is left behind.

 

HIIT Every Muscle and Get FHIT!

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How will joining our signature class make a difference for you?

 

1. Strength That Transfers to Real Life

• Functional weight training: Uses multi-joint, compound movements (like squats, deadlifts, rows, presses) that mimic everyday actions—picking up kids, carrying groceries, pushing a heavy door, climbing stairs.

• Builds usable strength you can actually apply outside the gym.

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2. Improves Coordination and Balance

• Trains multiple planes of motion and challenges stability (e.g., lunges with rotation, single-leg work).

• Strengthens the neuromuscular system so movements are smooth and controlled, reducing risk of awkward injuries.

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3. Strengthens Core Without Endless Sit-Ups

• Core stabilizes your body during lifts, twists, and carries.

• Leads to better posture, improved spinal alignment, and less back pain.

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4. Reduces Injury Risk

• Builds joint stability, mobility, and muscular balance by training muscles as they naturally work together.

• Prepares the body for real-life stresses like slips, sudden stops, or awkward lifts.

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5. Boosts Bone Density***

• Weight-bearing and impact-style resistance work signals your bones to grow stronger and denser.

• Helps prevent osteoporosis and fractures, especially as you age. Functional training strengthens bones and the muscles that protect them.

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6. Burns More Fat Than Cardio***

• While cardio burns calories during the workout, weightlifting boosts your metabolism for hours afterward through the “afterburn” effect (EPOC). Leading to more calories burned that day.

• Building muscle increases your resting metabolic rate, meaning you burn more calories 24/7—even while sitting or sleeping.

• Functional strength training can reshape your body composition faster than cardio alone.

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7. Boosts Athleticism at Any Age

• Improves speed, agility, power, and endurance in one workout style.

• Makes activities like hiking, sports, dancing, or carrying heavy suitcases easier and safer.

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8. Time-Efficient 

• Functional moves often work multiple muscle groups and energy systems at once—strength, cardio, mobility—so you get more done in less time.

 

9. Vital for Healthy Aging

• Counters muscle loss (sarcopenia) that naturally happens with age.

• Keeps you mobile, independent, and capable of daily tasks without strain.

• Improves balance, reducing fall risk—the leading cause of injury in older adults.

• Protects joint health so you can stay active without pain.

• Supports brain health through complex movement patterns that challenge both body and mind.

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10. For Women: It Won’t Make You “Bulky”**

• Women have significantly lower testosterone levels than men, meaning building large, bodybuilder-style muscle is extremely difficult without specific training and diet.

• Instead, weightlifting helps create a leaner, more toned look while increasing strength, confidence, and daily energy.

• Functional training sculpts muscle in a way that enhances natural shape—not in a way that makes you look bigger.

 

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