A full body strength development workout utilizing dumbbells and kettlebells - focusing on form and technique with a traditional compound movement structure where you chose the weight you want to use as we progress with overloads to stimulate adaptation and continued gains in muscle strength, size, and endurance. The Finisher is a SIT (Sprint Interval Training) on the spin bike where we work at an all out effort for 30 secs and rest for 1-1.5 minutes in order to hit each round as hard as you can.
• This class will have a barbell option starting in November, catch one of the "Rx Strength" trainings if you are interested in integrating the barbell into this workout. This is optional, but mandatory in order to use the barbell.

 

Time: 60 minutes

Level: All

Sprint Interval Training is a high-intensity cardiovascular workout that alternates between short bursts of all-out effort and longer recovery periods. The goal is to maximize anaerobic power, boost metabolism, and improve overall endurance in a short amount of time.
The program will consist of 3 SIT Blocks a cardio block, a strength block and a core block for an overall total body workout.

 

Time: 45 minutes

Level: All

Welcome to Kona's 1st and only Silent Spin class! introducing Sound Off ™️ headphones for a silent ride experience. You get a personal headset to listen to music and instructor cues as you ride to the beat under lights in a dark room...the ultimate sensory cardio experience! We will spin our way through jumps, sprints, runs, hills and maybe even a little choreography to complete this dance party on a bike. Kona, you ready?? LET'S GO!
Time: 45 minutes
Level: All
*The studio provides sanitized headphones, there is no BYO headset option at this time

Infrared heated mat-based pilates for total body sculpting that utilizes resistance bands & other equipment to simulate the benefits of the traditional reformer workout. This class is designed to focus on core alignment, strength and flexibility, and will improve posture and core engagement. You will generate internal heat in a sweaty & supportive environment that will leave you de-toxed and strong!

Time: 45 minutes
Level: All
*BYO Mat