Training Overview
At 7:24 Fitness on the Rock, we believe that each and every exercise and component of the training program should have a reason. Movement patterns aren’t just randomly thrown in; they are programmed to ensure that all movements are covered adequately each week.
The way movements are combined is also changed to continue challenging and stimulating the members so they get the best results. Periodization is applied to the workouts to help avoid plateaus but also designed to give the members adequate recovery to help avoid injury and get the most out of their programs. Nothing can be left to chance if we want our members to get the best results!
Personal Training
1 on 1
- One-on-one
- 30-60-minute sessions
- Upper-level price point for members with specific goals, injuries, and those who do not prefer to work in groups.
- Highly customizable to benefit anyone from an experienced athlete to a novice senior and anything in between.
- The one-on-one environment allows the trainer complete freedom to focus on form, technique and any other individual needs of the client.
Semi-Private Training
2-4 people
Looking for a little more attention? In the Semi- Private setting, we will place you in the proper level of training for your goals and concerns. During your training sessions, you will meet with one of our certified coaches in our Semi-Private format (2-4 people). In this personalized setting, you will be exposed to in-depth instruction while focusing on your specific goals. It’s just as good as private personal training at a fraction of the cost with the added motivation of your workout partners.
- 2-4 people per session
- 30-60 -minute sessions
- Mid-level price point for members with specific goals, injuries, and those who do not prefer to work in larger groups.
- Customizable to benefit anyone from an experienced athlete to a novice senior and anything in between.
- The smaller group environment allows the trainer more freedom to focus on form, technique and any other individual needs of the client.
Small Group Training
Foundations
Foundations: You can’t build a great home without a solid foundation. Fitness is similar to your home in that you first need to establish proper movement and a base level of conditioning before beginning to build more advanced layers of fitness. With a challenging, full-body program, Foundations will ensure that you avoid injury, make progress at your pace and begin the path to success.
Afterburn
Afterburn: Are you ready for something different? Many people strength train with weights while others do cardio or aerobics – somewhere in-between is Afterburn, the ultimate fat loss workout. Some of the tools and techniques may seem new to you, but many have been around for over 100 years! Not only will you burn up to 1,000 calories an hour, you will continue to burn fat and calories up to 48 hours after your workout is complete. Hence the name…Afterburn!
Industrial Strength
Industrial Strength: Want to get stronger, slimmer and more athletic? Industrial Strength is the solution. Working with heavier loads and less reps means more strength without bulk. This program combines old school tools with modern science to provide you with the fastest path to better strength and conditioning.
Burn X
Are you ready for something different? Many people strength train with weights while others do cardio or aerobics – somewhere in-between is Burn-X, the ultimate fat loss workout. Burn-X is like Afterburn’s sister! Some of the tools and techniques may seem new to you, but many have been around for over 100 years! Not only will you burn up to 1,000 calories an hour, you will continue to burn fat and calories up to 48 hours after your workout is complete.
Large Group Training
Total Body Sculpt
Dynamic yoga movements mixed with mat Pilates, barre work, using bodyweight and light dumbbells.
Sweat
A form of high-intensity physical training in which periods of activity are alternated with shorter periods of rest, resulting in a fun and intense heart pumping workout.
Fit & Fun
Tone & Tighten Tabata
Tone & Tighten Tabata: A form of high-intensity physical training in which very short periods of activity are alternated with shorter periods of rest, resulting in a fun and intense heart pumping workout.
Yoga
Lite flow Yoga
This class is for all levels. We will weave lite flows into a gentle practice. This class is great for those who like more active poses.
Vinyasa Yoga
Faster pace flowing through postures with your breath. Includes sun salutations.
Chair Yoga
Combination of chair yoga and barre work to help with lengthening and strengthening muscles while gaining balance.
Gentle Yoga
Gentle Yoga – This class is a gentle practice with light active poses, suitable for all levels.
