Class Descriptions

Kid friendly classes mean these are the times when the most children are in class. You can come to class with or without children.  Kid friendly indicates that the location is a safe place with toys provided for children.  Kids are not a part of the workout or partnering with mom (although if you want them to they absolutely can!)  Kid friendly means moms are getting an intense workout and kids are welcome to be where they can see their moms as opposed to in a child care room.  If you need to or would like to bring children to our other locations not listed as “kid friendly” it is most likely fine!  Please contact Laura just to ensure the location is safe for your kiddos!  

  • For all of our classes ALL FITness levels are welcomed.  Instructors are trained to give modifications and all levels are represented in each class. You come do you!  We will help you make the workout safe and effective for you no matter what type of workout it is.  Don’t let the names of any workout scare you – YOU can do this and we promise to help you FEEL AND BE SUCCESSFUL.
  • During warmer months classes will be moved to an outside location.  The online schedule will reflect where the class will be held.  Be sure to book your classes so you can get updates on weather accommodating locations.  Also be sure you are a member of our private FB group for current updates and signed up for the email list so you receive any important information about class location.

Bootcamp

Boot Camp classes involve High Intensity Interval Training – alternating between cardio, and strength training.  All workouts are designed to raise the heart rate in interval style fashion while incorporating total body strength training.

 


HIIT

This is a 45 minute HIIT class (high intensity interval training).  HIIT is a format that consists of short bursts of high intensity work followed by a brief recovery period.  It will improve cardiovascular endurance, increase athleticism and build strength.  The HIIT workout will use a variety of body weight exercises, dumbbell work, plyometrics, and total body strength training to incorporate both challenge and intensity in just 45 minutes.


PiYo

PiYo combines muscle-sculpting and core-firming Pilates moves with strength and flexibility of yoga.  The speed is cranked up a bit to increase the fat burning effects as well.  The combination of strength training, flexibility, and non-stop fluid movement will deliver holistic results for the body.

 


PlyoJam

PlyoJam is an innovative cardio dance fitness class integrating plyometric movements with fun and easy to learn dance moves. By combining these exercise elements with fun choreography set to today’s hottest music, you will leave feeling energized, confident and super sweaty!

 


POP Pilates

POP Pilates is a total body, equipment free workout that sculpts a rock solid core and a lean body like nothing else can.  This mat pilates inspired format combines low impact cardio, strength training and flexibility into one amazing music filled workout.  POP is a platform for every body and fitness level with options provided for those just starting their fitness journey to those looking for a new challenge.  Say goodbye to your preconceived notions of traditional pilates and join us for a party on the mat!


PowerFull Barre Bell

This class has a strong focus on strengthening and toning using a ballet bar to provide stability.  In this class, the postures are typically inspired by ballet.  The moves are designed to be isometric in nature – meaning that each move is held for a longer time to build muscular endurance through contraction.  Our PowerFull Barre Bell class will be high intensity, low impact – the workout will challenge the body but will not involve any plyometrics or jumping that can cause stress on the joints.  



Power Yoga

This 45 minute Kid Friendly Power Yoga class will build internal heat while increasing stamina, strength and flexibility.  Class will also incorporate the practice of stress reduction techniques. Power Yoga is a total body, low impact workout that will build strength and flexibility.


Strength & Tone

Strength and Tone is a muscle building and conditioning class focusing on high repetitions and light weight. Exercises will utilize a mixture of dumbbells, resistance bands, and body weight to sculpt and define arms, back, legs and glutes. Classes will also contain an intensive abdominal/core component. Class is 45 minutes long. Each class will begin with a warm up then move through complementary circuits to ensure a total body strength training session with a focus on abs as well.  The major focus here is strength training and challenging the muscular endurance.


Zumba

Zumba is a chance to dance to great music, with great people, and build that cardiovascular endurance.  Zumba uses all the rhythms to get the heart rate up and the body moving!  This 45 minute workout will not disappoint and will leave you sweating and feeling strong.  The music is upbeat, the environment is fun, and the workout is designed to produce results.

 


PowerFull Strength and Core Maryland Location ONLY

PowerFull Strength and Core is a 60 minute class focused on building a strong foundation.  Each class will incorporate elements of strength training combined with mat based core and balance work to increase strength and control.  This low impact class will utilize a mixture of dumbbells, resistance bands, and body weight to sculpt and define arms, back, legs and glutes. Classes will also contain an intensive abdominal/core component. Each class will begin with a warm up then move through complementary circuits to ensure a total body strength training session.  We will conclude with a mat based ab section and a restorative intensive stretch.

 


Barre Fusion

Barre Fusion is designed to combine the best of barre, piyo, pilates, and low impact cardio to give you a total body workout while increasing cardiovascular endurance.  Class will focus on total body strength training with intermittent cardio for maximum results. Major attention will be given to powerhouse muscle groups including abdominals, glutes, quads, and lower back.  Barre Fusion will be high intensity, low impact – the workout will challenge the body but will not involve any plyometrics or jumping that can cause stress on the joints.


Boot Camp

Early AM Boot Camp is a great way to get up and get the workout done first thing in the morning.  This is a 45 minute total body workout.  Workouts will consist of plyometric, cardio, and strength training exercises.  The core of the workout will be circuit training with a combination of strength training and cardio for maximum results.  Each class the workout will be different but will always work every major muscle group and increase the heart rate for awesome after class burn.  Workouts may involve push ups, squat jumps, burpees and sprints.  The workouts are designed so that each person sees their strength increase week after week.  


 Boot Camp Basics

Early AM Boot Camp Basics is offered on Saturday mornings to offer availability to all who are interested! It is a great way to get up and get the workout done first thing in the morning.  This is a 60 minute total body workout.  Workouts will consist of plyometric, cardio, and strength training exercises.  The core of the workout will be circuit training with a combination of strength training and cardio for maximum results.  Each class the workout will be different but will always work every major muscle group and increase the heart rate for awesome after class burn.  Workouts may involve push ups, squat jumps, burpees and sprints.  The workouts are designed so that each person sees their strength increase week after week.


Kickboxing

This class is an excellent way to work on cardiovascular endurance.  We will be getting in a total body workout while keep the heart rate elevated.  This 60 minute workout will not disappoint and will leave you sweating and feeling strong.  The workout will consist of plyometric (jumping) moves combined with high intensity kicking and punching. The music is upbeat, the environment is fun, and the workout is designed to produce results.


PiYo

PiYo classes combine the muscle-sculpting and core-firming benefits of Pilates with the strength and flexibility that comes from a sustained yoga workout. The speed is cranked up to create a fat burning, low-impact workout that produces serious results. The combination of strength training, flexibility, and non-stop fluid movement will deliver holistic results for the body.


PiYo Tone

This 45 minute class is the perfect way to get an all over workout in a low impact environment.  We will combine PiYo sections with particular muscle groups to work each muscle to failure.  We will focus on toning with an emphasis on large muscle groups.  Using bands, dumbbells, medicine balls, body barres and everything in between – we will work so that everyone leaves with a total body burn out.  The addition of PiYo circuits works the muscle in a way that increases strength, power, and flexibility.


PowerFull Barre Bell

PowerFull Barre Bell is part of our Early AM Series.  This class has a strong focus on strengthening and toning using a ballet bar to provide stability.  In this class, the postures are typically inspired by ballet.  The moves are designed to be isometric in nature – meaning that each move is held for a longer time to build muscular endurance through contraction.  Our PowerFull Barre Bell class will be high intensity, low impact – the workout will challenge the body but will not involve any plyometrics or jumping that can cause stress on the joints.  After 45 minutes you will leave feeling strong and empowered and ready to conquer the day!


Strength & Tone

Strength & Tone is a part of the Early AM series.  This class is 45 minutes long and happens early in the morning so everyone can get in and get it done!  Strength and tone is a muscle building and conditioning class focusing on high repetitions and light weight. Class will be a  mixture of dumbbells, resistance bands, and body weight to sculpt and define arms, back, legs and glutes. Classes will also contain an intensive abdominal/core component. Strength and Tone is the perfect compliment to the cardio of Express Boot Camp for a total fitness package.


Barre Fusion

Barre Fusion is designed to combine the best of barre, piyo, pilates, and low impact cardio to give you a total body workout while increasing cardiovascular endurance.  Class will focus on total body strength training with intermittent cardio for maximum results. Major attention will be given to powerhouse muscle groups including abdominals, glutes, quads, and lower back.  Barre Fusion will be high intensity, low impact – the workout will challenge the body but will not involve any plyometrics or jumping that can cause stress on the joints.  



Boot Camp

Evening Boot Camp is a 60 minute total body workout.  Each session will consist of plyometric, cardio, and strength training exercises. The core of the workout will be circuit training where exercises will  combine strength training and cardio for maximum results.  Each class the workout will be different but will always work every major muscle group and increase heart rate.  Workouts may involve push ups, squat jumps, burpees and sprints.  The workouts are designed so that each person sees their strength increase week after week.


Kickboxing

This class is an excellent way to work on cardiovascular endurance.  We will be getting in a total body workout while keep the heart rate elevated.  This 60 minute workout will not disappoint and will leave you sweating and feeling strong.  The workout will consist of plyometric (jumping) moves combined with high intensity kicking and punching. The music is upbeat, the environment is fun, and the workout is designed to produce results.


Piyo

PiYo classes combine the muscle-sculpting and core-firming benefits of Pilates with the strength and flexibility that comes from a sustained yoga workout.  The speed is cranked up to create a fat burning, low-impact workout that produces serious results.  The combination of strength training, flexibility, and non-stop fluid movement will deliver holistic results for the body.

 


PowerFull Barre Bell

This class has a strong focus on strengthening and toning using a ballet bar to provide stability.  In this class, the postures are typically inspired by ballet.  The moves are designed to be isometric in nature – meaning that each move is held for a longer time to build muscular endurance through contraction.  Our PowerFull Barre Bell class will be high intensity, low impact – the workout will challenge the body but will not involve any plyometrics or jumping that can cause stress on the joints.


PowerFull Mat & Movement

PowerFull Mat and Movement is a 45 minute class focused on building cardio endurance.  Each class will incorporate dance based moves to raise the heart rate and keep it elevated.  The music for each class is energizing so you will never get bored!  The workout will leave you feeling strong and empowered and you will see your endurance building each class.  The format will include a shorter mat based section at the end to encourage total body toning with a focus on abdominal work.  A total body, cardio based workout that will have you smiling along!



PowerFull Strength and Core

PowerFull Strength and Core is a 45 minute class focused on building a strong foundation.  Each class will incorporate elements of strength training combined with mat based pilates and yoga work to increase power and strength.  This low impact class will utilize a mixture of dumbbells, resistance bands, and body weight to sculpt and define arms, back, legs and glutes. Classes will also contain an intensive abdominal/core component. Each class will begin with a warm up then move through complementary circuits to ensure a total body strength training session.  We will conclude with a mat based ab section and a restorative intensive stretch.  


Yoga for Strength and Flexibility

This yoga practice will focus on marrying the breath to movement and movement to our breath through flowing sequences, deep stretches, and relaxing restorative poses.  You will leave relaxed and ready to take on the day!

 


 Express 30: Tone

This Express 30 class is for muscle building and conditioning.  The class will hit the weights hard. Although the format may change each week, the goal is to burn out the muscles quickly and efficiently using compound movements, isometric holds and focused muscle group work.

Express 30 classes can STAND alone as an efficient compact workout.  However they are always immediately held in conjunction with a prior class (ie Barre at 9:30 am then Express 30: Tone at 10:15 am).  If you choose to take the express class plus the class prior you will only be charged for ONE class.  Therefore you get two for the price of one!  These are designed so that you get a FULL workout in 30 minutes or as an “add on” focus if you choose to stay after a previous class.  


Express 30: Yoga Flow

With attention to the breath and fluid movement, class will warm up with sun salutations and flow through a skillful sequence, working toward a peak pose or targeting a specific body part. Class will move with the breath and create warmth and energy in the body. Each session will finish with a full body relaxation savasana.

Express 30 classes can STAND alone as an efficient compact workout. However they are always immediately held in conjunction with a prior class (ie kickboxing at 10:15 then Express 30: Yoga Flow at 11:00 am). If you choose to take the express class plus the class prior you will only be charged for ONE class. Therefore you get two for the price of one! These are designed so that you get a FULL workout in 30 minutes or as an “add on” focus if you choose to stay after a previous class.


Mix It Up Monday

Mix it Up Monday is a chance to try out varying classes each Monday night.  The class schedule will be sent out at the beginning of the month to members via email.  The schedule can be checked also at www.tinyurl.com/PFFWeekly.  Each class will be designed to work your total body and spike the heart rate. This is a great way to keep mixing up your FITness routine, challenge the body, and experience varying classes and instructors.  Class will be outside and will be cancelled in case of inclement weather so please be sure to book for notifications.