Personal & Small Group Training
Our training programs offer various options to meet your needs, including one-on-one Personal Training and Small Group Classes. Our workouts change daily and incorporate a variety of training modalities, including TRX training, kettlebells, agility and coordination exercises, balance training, and traditional weight training, with our staff leading you every step of the way.
With one-on-one Personal Training sessions, your trainer will design a specific program based on your needs and objectives to help you meet your fitness goals. You can schedule 30-minute, 45-minute, or 60-minute sessions with your trainer.
Our small group training sessions are held in classes of four to six to give you the extra support you need. We offer different types of classes to meet different needs in terms of intensity and focus.
- Unlimited: $150
- 2x Weekly: $120/month
- Open Gym: $50/month
Training Class Passes:
- Non-Member Pass: $15 (5 Pack $75)
- Member Pass: $10 (5 Pack $50)
- Open Gym – 1-Day: $5
- 30 Minute Session: $35 (10 Pack $332.50 / 20 Pack $665.00)
- 45 Minute Session: $52 (10 Pack $494.00 / 20 Pack $988.00)
- 60 Minute Session: $69 (10 Pack $655.50 / 20 Pack $1,311.00)
*Accepting HSA and FSA funds for all training services and membership plans.
Small Group Training
This 60-minute class begins with 30 minutes of cardio on equipment of the member’s choice. After you have warmed up, lubricated your joints, and challenged your cardio-respiratory system, we move on to 25 minutes of functional strength training. We finish the workout with stretches or foam rolling. Class size is small, ensuring a safe and customized workout to meet your current musculoskeletal needs and current fitness level.
This 45-minute class is a full-body workout. This class alternates between heart rate elevating movements and strength training exercises. This class moves at a slower pace than our traditional HIIT class and is perfect for someone new to exercise, someone easing back into exercise after a break, someone working through injuries, or someone needing an extra moment for transitions between exercises.
This gentle yoga practice focuses on releasing stress and tension, connecting with the breath, and maintaining safe alignment through all movements and postures. Students can build strength, balance, flexibility, and a quieter mind through a gentle flow of movements and poses.
Zumba is a class that combines Latin and international music with dance moves. Zumba routines incorporate interval training-alternating fast and slow rhythms-to help improve cardiovascular fitness. This fun and energetic class lift your mood and energy level as it improves your fitness and coordination.
HIIT is a 45-minute full-body workout. The class is a rigorous interval training sequence with high-intensity exercises. It builds cardiovascular fitness while improving muscular strength and endurance by combining plyometric and traditional strength training exercises. Participants are challenged to push to their limits and walk out feeling strong.
TRX is a form of suspension training that uses body weight exercises to simultaneously develop strength, balance, flexibility, and core stability. It requires the use of the TRX Suspension Trainer, a performance training tool that leverages gravity and the client's body weight to complete the exercises.TRX is an efficient full-body strength training tool that can help you sculpt your shoulders, arms, back, abs, legs, and glutes.
Chair Yoga for Silver Sneakers Members
This class is designed for older adults seeking to gain strength and vitality while warding off inactivity-related diseases. Want to do yoga but don't feel safe or comfortable getting on and off the floor? This may be the class for you. The practice involves moving your whole body through a series of seated and standing yoga poses. Chair support is offered to safely perform a variety of postures designed to increase flexibility, balance, and range of movement. Restorative breathing exercises and a final relaxation period will promote stress reduction and mental clarity.
Stretching is a vital part of any exercise routine as it allows your muscles to lengthen, expand and restore after exercise. Plus - it feels so good! This deep stretch class will review proper foam rolling and stretching techniques and teach Synergy members how to use foam rollers, stretching straps, myofascial release balls, and Theracanes!
Foundations + Cardio
This 60-minute class is designed for those new to exercise or requiring a slightly slower pace than our small group training class. The class begins with 30 minutes of cardio on the equipment of the member’s choice, followed by 25 minutes of strength and resistance training and 5 minutes of stretching. This class is perfect for someone new to exercise, someone working through injuries, or someone who requires an extra moment for transitions between exercises.
Low Impact Circuit
Silver Sneakers Classic
This class is designed for older adults seeking to gain strength and vitality while warding off inactivity-related diseases. Combine fun with fitness to increase your cardiovascular and muscular endurance and power with a low-impact circuit workout. This class uses light dumbbells, resistance bands, and a chair to build muscle. Resistance training and balance movements are alternated with low-impact aerobic choreography.
Balance and Mobility
Balance and Mobility is the class you didn’t know you needed. Over time, long periods in static positions, poor movement patterns, or injuries can cause our tissues to change and shorten, resulting in decreased range of motion and athletic performance, increased risk of injuries, and even poor posture. This 45-minute class focuses on accessing full range of motion through dynamic stretching and strengthening while challenging your balance and stability.
Meditate & Restore
In this class, we begin with a restorative pose, during which students are guided into relaxation. This is followed by a 15-minute seated meditation, after which we take one or two more restorative poses. Practicing meditation and restorative in combination will leave you feeling more refreshed, relax, and renewed at the end of class.
Learn about Durham's best women's only gym!
Download our FREE Guide that Busts the Myths about Strength Training for Women