FZT or Functional Zone Training is a workout tailored around movement and strength. The pace of this session is slower with an emphasis on technique and control. Whether you are completing a hip dominant pull lift such as an RDL, an anterior Core exercise such as a unilateral deadbug or an upper body push exercise such as shoulder press, awareness, balance, stability and strength are big benefits of FZT. The primary tools used for this session are kettlebells and/or dumbbells and each exercise is easily modified for one or the other, depending on which you have.

Nisus Mobility & Core involves targeting the Hip, Lumbar & Thoracic Spine in your body to improve your joint range of motion, and muscular flexibility through extension, flexion, abduction, adduction and rotation exercises. This Mobility and Flexibility routine combined with effective Anterior & Posterior Core exercises targeting the abdominals and obliques are integrated into this session to improve Anterior & Posterior Core strength. Your potential lack of joint mobility may be limiting you and may be a contributing factor to experiencing a host of aches and pains. Our fitness professionals will guide you through some simple and effective exercises that you can work on at home, the office or integrate into your daily routine. All you require for this online session is a mat at home. 

Metabolic Conditioning is a great blend of strength training and high intensity body weight intervals. After an initial movement and mobility sequence, each round of Met Con compromises of 6 exercises for 30 seconds with 15 seconds recovery with 2 to 3 minutes active recovery. This 45 minute workout will work all the major muscle groups in the body as well as working on your fitness levels. The primary tools used for this session are kettlebells and/or dumbbells for the strength exercises and body weight for the high intensity intervals.

After an initial movement and mobility sequence, this HIIT session is high intensity from the start and combines bodyweight and kettlebell/dumbbell exercises to give you a full body workout. The tabata protocol has 8 periods of 20 second work with 10 seconds of recovery. Therefore, each set is 4 minutes long. We normally complete 6 sets so 24 minutes of high intensity work with integrated recovery period of 2 to 3 minutes brings your session up to 40 minutes. 5 minutes to cool down and statically stretch will leave you set up for a productive day. 

Nisus Movement & Mobility involves targeting the full body to improve your joint range of motion, and muscular flexibility through extension, flexion, abduction, adduction and rotation exercises. Your potential lack of joint mobility may be limiting you and may be a contributing factor to experiencing a host of aches and pains. Our fitness professionals will guide you through some simple and effective exercises that you can work on at home, the office or integrate into your daily routine. All you require for this online session is a mat at home. 

Combat HIIT is an energy packed workout using a mix of martial arts skills such as kicking and striking from TaeKwon-Do as well as more traditional strength training exercises. Together these exercises give you a full body, high intensity workout designed to burn as many calories as possible in 45 mins.