FITNESS SCHEDULE

HIIT is a combination of brief, high intensity bursts of cardio exercises followed by equal or longer periods of rest.

Research shows HIIT performed two to three days a week for six weeks was enough to significantly improve blood sugar scores and aerobic capacity. Other research finds that HIIT may out-perform traditional cardio when it comes to fat loss. A HIIT-induced surge in your body can increase fat burning and energy expenditure for hours after exercise. First class is free.

To sign up or for information about either class, contact Anne Doherty, 540-226-2480, [email protected].

HIIT the Barre classes are simply ballet-inspired, incorporating a ballet barre and maybe some plies and pirouettes here and there into the workout. This class will leave you feeling longer, stronger and quaking all over. Barre inspired HIIT has it all. Using Ballet inspired exercises preformed in a HIIT for-mat you get the benefits from HIIT’s cardiovascular endurance and fat burn combined with Barre’s strength, definition, flexibility, endurance, posture and mind body connection. Essentially, HIIT The Barre classes mix elements of Pilates, dance, yoga and functional HIIT training. This is done using ballet inspired moves preformed using low impact tiny movements that will leave your muscles quaking for hours. First class is free.

To sign up or for information about either class, contact Anne Doherty, 540-226-2480, [email protected].

Core Yoga focuses on rhythmic movement using slow/deep breathing creating flow from pose to pose, building core stability (strength+flexibility) where no movement is wasted. Benefits: strong/supple spine; organ function improvement; clarity of mind; sense of inner peace; & thriving beyond physical image. Recommended for athletes to balance/complement workouts & non-athletes wishing to add more vibrancy into their life.

Core & More This class is extremely popular because it fuses Yoga and Pilates together and the class is uniquely designed to define and sculpt every muscle and it enhances flexibility, overall balance and coordination which includes improved posture, better balance, reduced back pain and easier breathing. Great for EVERYONE of all ages and moderations are given! First class is always FREE to try out!

If you have questions about any of these classes, please con-tact Denise Herrman at 703-606-3788 or [email protected]. AFAA/NASM and CPR certified

Cardio Fusion This class is also designed for variable high intensity and will raise your heart rate so it benefits your cardiovascular and respiratory system. The focus is on your core and all over muscle conditioning which alternates short bursts of vigorous exercise with brief periods of active recovery. This type of interval training allows you to burn more calories and push your heart rate more than you could with steady-state exercise, thus boosting your overall aerobic capacity faster and burning fat far after class is over. We have a great group of all ages and moderations are given! First class is always FREE.

If you have questions about any of these classes, please con-tact Denise Herrman at 703-606-3788 or [email protected]. AFAA/NASM and CPR certified