1- Hour Cycle/Row/Strength Circuit: Sign up for a total body, calorie burning, lean-muscle mass building, blast of a workout! 30 Minutes RealRyder Indoor Cycling // 30 Minutes Strength + Rowing. Our signature circuit "cycle-row-strength" workouts include 30 minutes of cycling on the RealRyder Indoor Cycles plus 25-30 minutes of interval strength and rowing boot camp style classes.
By putting all 3 of these components together, you get a TOTAL BODY workout that can burn up to 850 per hour!! Don't let your body plateau! Mix it up and Crank It Up!
**The 5:45am class is only 45 minutes in duration;, still splitting up the time between the cycling and the strength+rowing**
1- Hour RealRyder Indoor Cycling: Forget everything that you expect from a traditional stationary bike class. These bikes actually lean, turn and tilt, side to side! It feels like a real bike! The RealRyder indoor bike fully engages your body in a dynamic and functional experience. On the RealRyders, you will be tilting and turning, burning 20% more calories PER MINUTE than a traditional stationary bike!! Anyone can do this bike, but we highly encourage that you take the "intro to our system" to really get to know the bike. Just click on the "contact" tab above!
1-Hour Strength + Rowing Total Body Workout:
This workout will challenge you through high-intensity, calorie-torching intervals of rowing on our state of the art rowers along with functional strength and sculpting drills designed to target the legs, the core and the arms. We use weights, TRX suspension system, medicine balls, bands and more! You will find yourself working harder than you ever imagined because of the camaraderie and motivation that our coaches offer!! Let's do this!!
Bikes 'n Bags: Join Melanie and Judi as they Tag Team doing what they do best! 15 minutes on the RealRyder, 15 minutes on the punching bag...REPEAT!! It's fast paced, it's super fun and VERY sweaty! Rock your lower body on the RealRyders and QUICK, run out to the boxing area, throw on your gloves and ROCK your upper body training on our bags.. in 15 minutes "rounds'! We have gloves for loan and very soon for sale!
Tae Bo® Fitness : This work out will train you take it to the Final Round and not give up! An AMAZING compliment to the cycling, rowing and strength that we do here at Crank It Up. Kickboxing classes move your body in different planes of motion than what we do in our cycling, rowing classes. It's not just forward and backward, you also lean and twist while kicking and punching in different directions. Great for mobility, balance, strength, cardio and mental strength as well!
POWER Bag Class: Get lean, get strong, create lean muscle mass with our kickboxing BAG class! Supercharged 45 minutes of kicking, punching bags! Focus on fitness as well as technique with our resident boxer and kickboxing expert, Melanie!! (You will need wraps and gloves, we have some for loan)
Total Body Weight Training: Our Total Body Weight Training class is a highly effective circuit training class that combines Aerobic (cardiovascular) and Anaerobic (resistance) exercises. By rotating through a series of stations and/or exercisees, you can burn calories, create lean muscle mass and really transform your body in a systematic and powerful way.
Bikes 'n Booty: This class starts with about 15 minutes on the RealRyder to warm up your body and start your cardio workout... THEN... you come out to our front workout room where you will shape, lift, and firm your behind. The proven "TriAngle Training" method works all 3 major buttocks muscles. Combines cardio, and signature lower-body sculpting moves. You will also get an amazing core workout with this class, too!
Brazilian Booty + Cardio: One hour of sculpting, toning, strengthening, energizing exercises focusing on ALL the areas that effect the "booty"!! Using the "TriAngle Training" method plus cardio moves will focus on the "booty" but work your total body. One hour of sculpting, toning, strengthening, energizing exercises focusing on ALL the areas that effect the "booty"!! Work your glutes like never before, while incorporating other total body moves!!
Cardio H.I.I.T.: IF YOUR GOAL is to burn fat, interval training should be part of your workout program. Interval training is a great way to hammer out a quick workout, and it's extremely effective for transforming your physique. By incorporating intense periods of work with short recovery segments, interval training helps you give maximum intensity while still maintaining your exercise form. The magic of high intensity interval training (or HIIT, for short) is that it keeps your body burning fat even after you leave the gym. During a HIIT workout, your body can't shuttle enough oxygen to your muscles during periods of hard work. Therefore, your muscles accumulate a “debt” of oxygen that must be repaid post-workout in order to get back to normal. The result: Your metabolism is revved for hours after you leave the gym.