High Intensity & Strength

High Intensity formats are designed to enhance muscular strength and endurance, speed and agility, and most importantly to change your body composition! Cardio classes are designed to get large muscle groups working over a sustained period of time keeping your heart rate to at least 50% of its maximum level. Our High Intensity & Cardio classes enable your cells to burn more fat during both exercise and inactivity.

Search Locations for High Intensity & Strength Classes

8Strikes™

This class is unique from the heart pounding music that is custom made to the 8Strikes combinations that involve 8 points of contact used by kick boxers around the world. Use your fists, knees, elbows and feet to kick inches off your waist line. 8Strikes consists of Squats, push ups and plyometric moves that will reshape your body. 8Strikes™ will challenge and improve your endurance, reaction time and reflexes.

  • 60 mins
  • Total Body Workout
  • 800 Avg. Calories
  • Body

Army Ranger Bootcamp

This class mimics traditional boot camp with an added push to ignite the Army Ranger within you. You will use various equipment inside and outside of the gym to fire up muscles and pump up your agility skills. Take this class to take your workout to the next level.

  • 90+ MINS
  • TOTAL BODY WORKOUT
  • 700 AVG. CALORIES
  • VARIOUS EQUIPMENT USED

Beat-it-Out Workout

Beat it Out Workout® is a rhythm inspired workout that utilizes a combination of drumming, aerobic movements, and toning exercises to improve cardiovascular health, muscle flexibility, muscle endurance, abdominal strength and balance. Beat it Out Workout® is a fun multilevel program that allows participants to experience all the benefits of traditional fitness classes, with the added fun of drumming and rhythm.

  • 60 MINS
  • FULL BODY WORKOUT
  • 400 AVG. CALORIES
  • FIT BALLS, DRUM STICKS, LIGHT WEIGHTS

Body Pump/CxWorx

Using light to moderate weights with lots of repetition, the Body Pump portion of this class gives you a total body workout then combines CxWorx resistance tubes as well as body weight exercises like crunches, and hovers. Our Instructors will coach you through the scientifically proven moves and techniques pumping out encouragement, motivation and great music. You’ll leave the class feeling challenged and motivated.

  • 60 MINS
  • FULL BODY WORKOUT
  • 400 AVG. CALORIES
  • BAR BELLS, RESISTANCE TUBING

BodyPump™

BODYPUMP is the original barbell class. Designed for all ages and fitness levels, BODYPUMP delivers real results, real fast. This strength-based workout uses barbells with adjustable weights to work every major muscle group in the body. With motivating music and easy to follow moves, BODYPUMP strengthens, tones, and defines the body.

  • 60 mins
  • Total Body Workout
  • 560 Avg. Calories
  • Barbell Plates, Height-Adjustable Step

Boot Camp

Both cardio and strength, this high intensity class practices drills for strength, power, endurance and speed. You'll be doing lots of relays, sprints, small hurdle running, lunging, push-ups, plyometric exercises, and much more, with options and modifications for those who need them. You will feel accomplished and invincible after completing this class.

  • 60 mins
  • Total Body Workout
  • 550 Avg. Calories
  • Various Equipment

CORE

(Different Name, Same Great Results) Abdominal and Back Strength – a class which may use just your bodyweight, balance balls, or medicine balls, either on mats or on balancing equipment, to strengthen your abdominal and back muscles. CORE will help support your body in everything else you do.

  • 30 or 60 mins
  • CORE
  • 300 Avg. Calories
  • Dumb Bells Bands

CxWorx

Exercising muscles around the core, CXWORX™ provides the vital ingredient for a stronger body. A stronger core makes you better at all things you do, from everyday life to your favorite sports - it’s the glue that holds everything together. Using resistance tubes and weight plates, as well as body weight exercises, you'll work at becoming a stronger, leaner you!

  • 30 MINS
  • CORE WORKOUT
  • 200 AVG. CALORIES
  • RESISTANCE TUBING AND LIGHT WEIGHTS

Flexibility

The Flexibility Classes guide you through safe stretches in order to increase range of motion and relief tension in tight areas of your body, using stretching techniques from various modalities.

  • 60 mins
  • Back
  • 200 Avg. Calories
  • Body Weight

H.E.A.T BY LVAC

H.E.A.T (High Energy Athletic Training) - An enriched form of athletic training utilizing interval workstations, such as battle ropes, free weights, kettle bells, jump ropes and more to create short and intense anaerobic exercises with brief, less intense recovery periods. This type of training provides enhanced athletic capacity and conditioning, improved glucose metabolism and improved fat burning. No matter what condition you are in when you enter class, you will leave the room an athlete.

  • 75 MIN
  • FULL BODY WORKOUT
  • 700 AVG. CALORIES
  • VARIOUS

Healthy Back

Prevent injury, feel better and add stretching to your workout. Learn beginning core work as well as use of the foam roller and PNF stretching techniques to facilitate greater range of pain-free motion! Great for beginning exercisers, people with injury issues and all who desire more flexibility.

  • 60 mins
  • Back
  • 200 Avg. Calories
  • Light Tubing Body Weight

HIIT (High Intensity Interval Training)

HIIT, or High Intensity Interval Training is an exercise strategy alternating periods of short intense anaerobic exercise with less intense recovery periods. Using equipment such as medicine balls, weight, body weight, etc., this muscle building and fat burning program will give you the fitness benefits you are looking for.

  • 60 Mins
  • TOTAL BODY
  • 600 AVG. CALORIES
  • VARIOUS EQUIPMENT USED

Kettlebell Power

These cannonball-shaped weights hold many benefits to full body conditioning. Kettle Bell training involves multiple muscle groups and energy systems all at once. Kettle Bell Power provides the ability to improve mobility and range of motion as well as enhancing performance for everyday functioning. You will burn major calories while performing movements that work the entire body.

  • 75 mins
  • Total Body Workout
  • 500 Avg. Calories
  • Kettle Bells

KickBox

Non-contact boxing will increase your heart rate and help burn fat and calories. This class also helps with coordination with kicking and punching moves that help improve balance and reflexes. Punches made with precision and power help to build upper and lower body muscles as well as abdominal muscle strength from the various positions required to perform many of the kickboxing moves.

  • 60 mins
  • Total Body Workout
  • 400 Avg. Calories
  • Body Weight

M.R.T- Muscle Resist Training

A muscle-resistance training class designed to enhance muscle tone, definition and endurance using bands, medicine balls, weights, as well as your own body-weight for resistance. M.R.T. has movements that will improve your functional fitness, as well overall strength and endurance.

  • 60 mins
  • Strength
  • 300 Avg. Calories
  • Bands, Resistance Balls, Weights, Body Weight

P.I.T

P.I.T Pure Intensity Training ~ Looking to challenge your workout? P.I.T. will have your muscles burning from head to toe! Mixing old calisthenics with modern-day functional training, this will be a program you’ll want to add to your existing exercise regimen! Currently at our Southwest Club location only.

  • 60 MINS
  • TOTAL BODY WORKOUT
  • 600 AVG. CALORIES
  • BODY WEIGHT, DUMB BELLS, BENCHES

PLYOGA

This is a fitness system that uses fundamental & accelerated yoga postures with intense plymetric intervals allowing you to use your body as its major power source.

  • 60 MINS
  • MIND BODY HIGH INTENSITY
  • 600 AVG. CALORIES
  • BODY WEIGHT ONLY

Sandbag Xpress

Want to improve your overall strength and conditioning? Our Sandbag Xpress class will do just that. Sandbags provide an unstable load which constantly targets muscle groups and stabilizers making your body stronger in a functional way. Become the athlete you want to be by developing functional strength by taking LVAC's Sandbag Xpress training. This class will give you the challenge you have been looking for. Currently at our Northwest & North Decatur Clubs Location only...

  • 45 MIN
  • TOTAL BODY WORKOUT
  • 600 AVG. CALORIES
  • SANDBAGS

Sculpt & Tone

Using light weights, this class provides an option for a lighter muscle toning class than our bar bell classes. You will work on developing long, lean muscles using lighter weight and body toning routines.

  • 30 MINS
  • TOTAL BODY WORKOUT
  • 150 AVG. CALORIES
  • LIGHT WEIGHTS USED

Total Body Conditioning

T.B.C. is an allover functional strength training workout that utilizes different tools to enhance strength and endurance.

  • 60 mins
  • Strength
  • 250 Avg. Calories
  • Body Weight, Bands, Balls