• GROUND WORK: guts and butts meets pilates in this awesome mat workout

    Tighten up your tum and your bum with this 30 minute mat class that includes old school ab and glute work, pilates, and yoga moves!

    BYOMat!

  • STEP: we're bringing it back! Super-fun cardio workout with a step-bench!

    STEP is a super fun way to get your cardio!

    You can participate with or without a step-bench, and from there you choose your own step height to control the intensity of your workout so that we can all workout together!

    Get your cardio on OLD SCHOOL with STEP!!

  • BENCH BLAST - Total fitness workout with STEP and WEIGHT Intervals

    1030 Shaw Ave

    Blast off your day with this amazing all-new workout format that can help you ease into fitness for the first time, get back into it, or help you CRUSH the great shape you're already in.

    Just bring some water, dumbbells and a smile! Please come a few minutes early for our meet and greet πŸ€—

    BENCH BLAST is ...
    ❀️ is simple yet challenging;
    πŸ˜ƒ uses benches for resistance work instead of the ground;
    πŸ”₯ burns a ton of calories;
    πŸ‘πŸ» is easy on your joints;
    πŸ‘πŸ» is easy to follow;
    πŸ‘ tones those tushies & your whole body;
    β˜€οΈ enjoyable and effective!

    Come see what all the hype is about!

  • BodyBOOM: Move, groove, punch and kick your way to better health!

    Greet your day with this super fun cardio plus kickboxing workout that can help you get some of that stress out while you move, groove, punch and kick your way to better mental and physical health!

    You don't need any equipment - not even a mat - just bring some water and a smile! Please come a few minutes early for our meet and greet πŸ€—

    BodyBOOM is ...
    ❀️ is simple yet challenging;
    πŸ˜ƒ keeps you on your feet - no getting up and down off the ground;
    πŸ”₯ burns a ton of calories;
    πŸ‘πŸ» is easy on your joints;
    πŸ‘πŸ» is easy to follow;
    β˜€οΈ enjoyable and effective!

    Come see what all the hype is about!

  • Interval Training Dumbbell Weight Workout (BYOWeights 😎)

    1030 Shaw Ave

    Work every muscle group in your body with this quick-HIITing workout! Everyone can workout at their own tempo and with their own weights and have a good time doing it!

    🌟 πŸ˜ƒBefore attending this class you can learn the moves at home! πŸ€—πŸ’›

    PRE-CLASS HOMEWORK: Learn proper form and technique for the 8 exercises on this video so that you're prepared to jump in and get to work so that you prevent injury and get the RESULTS you're looking for! (it's only 12 minutes long): https://www.youtube.com/watch?v=zc3yDPYXUaA

    Pay particular attention to "neutral alignment of the spine" and to your supported forward lean, and to the difference between the LAT exercise (LOW Row) and the UPPER BACK exercise (HIGH Row). We'll briefly review form during class but won't spend too much time on it so please practice and check your form in the mirror prior to attending class. You'll be glad you took the time. Form should be your number one priority when you're doing resistance training.

    BONUS!! This is a great workout for you to reference often and to do at home when you can't make it to the gym or to our class. Bookmark it and do it 2 or 3 times per week. You're welcome!! Your body will thank me later!! 😁

    Want some more detailed instruction? Here's a more comprehensive video that will give you multiple exercises for each muscle group. https://www.youtube.com/watch?v=WlJsta0SUq0&list=PLmSTGRb8uw2LyaYO5Q5GJer99KTumjFJp&index=1&t=8s

    This workout is GREAT for guys AND gals! Join us for a resistance training workout where we hit every single muscle group to tighten and firm up that COVID body! Resistance training helps you look and feel stronger and leaner, helps strengthen bones, and BOOSTS your metabolism (BODY-BOOST)!

    Start your first couple classes with lighter dumbbells (3-5 pounds) or even a couple of water bottles, but be ready to go heavier as you get stronger (5-8 pounds).

    If you're going out to get some weights, before you buy them try pressing them straight up over your head 20 times. Could you do it? If it was easy, that weight is TOO LIGHT. If you couldn't complete 20 reps, or even 15 reps, that weight is TOO HEAVY. You should feel the burn at 10 reps, and be struggling at 20 reps. (But you don't need to go that heavy for your FIRST couple of workouts. Start light so you don't get too sore.)

    We'll focus on form, technique, and muscle balance (agonist/antagonist) to achieve maximum results. Want to tone and firm but worried about building big muscles? NO WORRIES! It is SUPER hard (especially for women) to build huge muscles. We just don't have enough testosterone. If you WANT to build muscle, simply keep on increasing your weight load as you get stronger.

    Great for EVERY body - you adjust your own intensity by how heavy your weights are. Please feel free to come to your first workout with no weights or with a couple of water bottles to check it out.

    You've Got This!

  • GROUND WORK: guts and butts meets pilates in this awesome mat workout

    Tighten up your tum and your bum with this 30 minute mat class that includes old school ab and glute work, pilates, and yoga moves!

    BYOMat!

  • FittleSticks - Pilates-Style All-Standing Workout using Trekking Sticks

    This amazing all-new workout format can help you ease into fitness for the first time, get back into it, or help you stay in the great shape you're already in with an ALL-NEW workout EXCLUSIVE to X4health!

    If you don't have your FittleSticks yet, no worries! We'll have some for you at the workout! You can borrow a pair or purchase your own for only $30. You'll love this workout and you're going to love your new FittleSticks!

    FittleSticks ❀️ is simple yet challenging;
    πŸ˜ƒ keeps you on your feet - no getting up and down off the ground;
    πŸ”₯ burns a ton of calories;
    πŸ‘πŸ» is easy on your joints;
    πŸ‘πŸ» is easy to follow;
    πŸ‘ tones those tushies;
    β˜€οΈ enjoyable and effective!

    Come see what all the hype is about!

  • FittleSticks - Pilates-Style All-Standing Workout using Trekking Sticks

    This amazing all-new workout format can help you ease into fitness for the first time, get back into it, or help you stay in the great shape you're already in with an ALL-NEW workout EXCLUSIVE to X4health!

    If you don't have your FittleSticks yet, no worries! We'll have some for you at the workout! You can borrow a pair or purchase your own for only $30. You'll love this workout and you're going to love your new FittleSticks!

    FittleSticks ❀️ is simple yet challenging;
    πŸ˜ƒ keeps you on your feet - no getting up and down off the ground;
    πŸ”₯ burns a ton of calories;
    πŸ‘πŸ» is easy on your joints;
    πŸ‘πŸ» is easy to follow;
    πŸ‘ tones those tushies;
    β˜€οΈ enjoyable and effective!

    Come see what all the hype is about!

  • BodyBOOM: Move, groove, punch and kick your way to better health!

    Give your day a boost with this super fun cardio plus kickboxing workout that can help you get some of that stress out while you move, groove, punch and kick your way to better mental and physical health!

    You don't need any equipment - not even a mat - just bring some water and a smile! Please come a few minutes early for our meet and greet πŸ€—

    BodyBOOM is ...
    ❀️ is simple yet challenging;
    πŸ˜ƒ keeps you on your feet - no getting up and down off the ground;
    πŸ”₯ burns a ton of calories;
    πŸ‘πŸ» is easy on your joints;
    πŸ‘πŸ» is easy to follow;
    β˜€οΈ enjoyable and effective!

    Come see what all the hype is about!

  • YoGumba! An all-new EXCLUSIVE cardio workout for weight loss and better health!

    YoGumba is an all-new non-impact cardio workout that's great for weight loss and improved health! Easy to follow, super fun, and great for your heart, mind, and body!

    You won't find this exciting new workout format anywhere else! It's exclusive to X4health! WootWoot!

    You gotta try it to see just how much FUN YOU CAN HAVE with exercise!