Small Group
Training Sessions
Personal & Small Group Training
Our women-only small group training sessions are held in classes of four to give you the extra support you need. Our structured workout begins with 30 minutes of HIIT (High-Intensity Interval Training) on cardio equipment of your choice. After we have challenged your cardio-respiratory system and lubricated your joints with HIIT, we move on to 25 minutes of strength and resistance training. The 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.
We offer a free Fitness Assessment for newcomers. Our assessment helps us identify your current fitness level and tailor class placement and programs based on your range of motion and more. If you are new to fitness or getting back from an injury, we recommend an assessment. These are done by our compassionate team - no judgment involved.
Monthly Memberships:
Training Class Passes:
Personal Training:
*Accepting HSA and FSA funds for all training services and membership plans.
Class Descriptions
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 and foam rolling. Class size is small, ensuring a safe and customized workout to meet your musculoskeletal needs and current fitness level.
Foundations (HIIT)
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 slightly slower pace than our traditional HIIT class. It is perfect for someone new to exercise or easing back into exercise after a break, someone working through injuries, or someone who requires an extra moment for transitions between exercises.
Yoga
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
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.
HIIT
High Intensity Interval Training
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.
Small Group Training
Online
This 45-minute class features a 10-minute cardiovascular warm-up, a 30-minute resistance training workout, and 5 minutes of stretching. This online class is hosted via Zoom. Participants are encouraged to have a set of dumbbells, a chair, and an exercise mat. Don't have dumbbells? Don't sweat it - email info@synergyfitnessforher.com for a list of common household alternatives.
Low Impact Circuit
(Silver Sneakers Classic)
Combine fun with fitness to increase your cardiovascular and muscular endurance 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.
Foundations
(with cardio)
This 60-minute class is designed for those new to exercise or requiring a slightly slower pace than our small group training classes. 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.
Balance and Mobility
Balance and Mobility is the class you didn't know you needed. Over time, long periods of static positions, poor movement patterns, or injuries can cause our tissues to change and become shortened, resulting in decreased range of motion and athletic performance, increased risk of injury, and even poor posture. This 45-minute class focuses on accessing your full range of motion through dynamic stretching and strengthening while challenging your balance and stability.
Chair Yoga
(Silver Sneakers)
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 poses designed to increase flexibility, balance, and range of movement. Restorative breathing exercises and a final relaxation period will promote stress reduction and mental clarity.
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