Barre, Balls and Bands:
This class is divided onto 3 parts. We will use the barre to work the legs, balls to work the core and bands for an upper body workout. This triple threat will tone and strengthen the entire body in 3 quick 15 minute intervals.
Barre Fusion:This is a fusion of yoga, barre and pilates that works the entire body. Class begins with a 10 minute yoga flow sequence to get the body warmed up. Next, a ballet inspired 20 minute barre workout focuses on the thighs and glutes. Then, 10 minutes of pilates works the core and upper body. Class ends with deep stretching.
At Arlinghaus Boot Camp, you will get a full body workout EVERY time. Best of all, every workout will be different to keep both your mind and your body "on its toes."
I'll combine plyometrics, speed, and resistance training in a military circuit format. This type of high intensity interval training burns calories during, and elevates your metabolism for up 13 hours after, your workout.
Come prepared to do YOUR best, work hard, breath heavy and sweat!
For the City of Independence Boot Camp, weather permitting, we will go outside the building for PORTIONS of the class. We will not go outside, if it's raining or extremely hot or cold.
Hard Core Abs:
Hard Core Abs is a pilates based class that focuses on ALL the core muscles– abdominals, glutes, hips and back. A strong core makes you more physically powerful, improves your posture, prevents back pain and reduces your risk of injury.
Using the kettlebell as the tool, KettleWorks delivers the 3 most important components of a fitness program all at once– cardio, core and muscle toning. It is an extremely efficient , low impact workout that works the entire body.
There is no better way to burn fat than with a few high rep sets of kettlebell swings, snatches and clean and jerks. These ballistic exercises work your body as one unit and require a great deal of hard work. The harder you work the more calories you burn.
Based on comparisons with data from previous research on standard weight training, the HR and VO2 responses during the kettlebell snatch routine suggest it provides a much higher-intensity workout than standard weight-training routines. Furthermore, the kettlebell snatch workout easily meets industry recommendations for improving aerobic capacity.
Tabata is a form of high intensity interval training method that offers more health benefits than traditional cardiovascular exercise. It’s short and efficient. The outline of the Tabata training method is as follows:
• 4 minutes long (whole Tabata Session)
• 20 seconds of intense training
• 10 seconds of rest
• Total of 8 sessions or rounds. We will use TRX, bands, balls and a variety of equipment to keep each workout different and challenging.
This is a combination of Hatha and Ashtanga styles of yoga. The emphasis is on relaxation and fitness through breathing techniques, stretching and movement. The benefits include stress reduction and increased lung capacity, energy and flexibility. It’s a great way to end your day and recover after Boot Camp.
The series of yoga poses called asanas work by safely stretching your muscles. This releases the lactic acid that builds up with muscle use and causes stiffness, tension, pain, and fatigue. In addition, yoga increases the range of motion in joints. It may also increase lubrication in the joints. The outcome is a sense of ease and fluidity throughout your body.
Yoga stretches not only your muscles but all of the soft tissues of your body. That includes ligaments, tendons, and the fascia sheath that surrounds your muscles. And no matter your level of yoga, you most likely will see benefits in a very short period of time. In one study, participants had up to 35% improvement in flexibility after only eight weeks of yoga. The greatest gains were in shoulder and trunk flexibility.
Because of the deep, mindful breathing that yoga involves, lung capacity often improves. This in turn can improve sports performance and endurance. Yoga emphasizes the deepening and lengthening your breath. This stimulates the relaxation response -- the opposite of the fight-or-flight adrenaline boost of the stress response.
Even beginners tend to feel less stressed and more relaxed after their first class. Among yoga's anti-stress benefits are a host of biochemical responses. For example, there is a decrease in catecholamines, the hormones produced by the adrenal glands in response to stress. Lowering levels of hormone neurotransmitters -- dopamine, norepinephrine, and epinephrine -- creates a feeling of calm. Some research points to a boost in the hormone oxytocin. This is the so-called "trust" and "bonding" hormone that's associated with feeling relaxed and connected to others.
Nearly every yoga student will tell you they feel happier and more contented after class. Recently, researchers have begun exploring the effects of yoga on depression, a benefit that may result from yoga's boosting oxygen levels to the brain. Yoga is even being studied as an adjunct therapy to relieve symptoms of obsessive-compulsive disorder.
Perhaps one of the most studied areas of the health benefits of yoga is its effect on heart disease. Yoga has long been known to lower blood pressure and slow the heart rate. A slower heart rate can benefit people with high blood pressure, heart disease, and stroke. Yoga was a key component to the heart disease program designed by Dean Ornish, MD. This was the first program to partly reverse heart disease through lifestyle and diet rather than surgery. On a biochemical level, studies point to a possible anti-oxidant effect of yoga.
As yoga has become more popular in the West, medical researchers have begun studying the benefits of therapeutic yoga. This is also called integrative yoga therapy or IYT. It's used as an adjunct treatment for specific medical conditions, from clinical depression to heart disease. Yoga benefits other chronic medical conditions, relieving symptoms of asthma, back pain, and arthritis.