Train for life
What does a Small Group Training session look like at KFIT?
Elyse Myers: “Great questions, I would love to tell you.” GIF
KFIT Studio hosts a unique format to small group training. All classes are small; like really small. Only 4 members can attend at once. This allows for Coach Kristina to focus more on each individual and give any options for the exercises programmed. It also allows for more connections to made is such a small group. The class goal is training for life. I want everyone to get stronger, increase range of motion, decrease pain, and move better for any of their hobbies or whatever brings them joy.
Four KFIT members posing after class.
Now what actually happens in class: each class starts with a 5 minute warm up done all together. Then, each member will start at a station: Cardio/Conditioning, Strength 1, Strength 2 or Accessory. We spend about 10 minutes at each station and then move to the next until we hit them all. At the end of the workout, we do a 5 minute cooldown all together.
KFIT members working out in the studio.
Cardio/Conditioning: This station will change every class. We will use a variety of equipment including the treadmill, rower, air bike, battle ropes, benches, medicine balls, and many more! The goal of this station is to challenge our capacity. Overall, expect heart rate up!
Strength 1: This first strength station will work dumbbells mostly with the occasional suspension strap exercise or even a very challenging body weight exercise. I typically program one upper body exercise paired with a lower body exercise to be efficient with time and allow one area to recovery while working another.
Strength 2: This second strength station is at the squat rack and will usually use a barbell or the rack in some way. This might include some of the primary lifts like front squats, deadlifts, chest press, pull ups, and row. We typically have our challenge exercise(s) at this station where I want you to go to failure (or without proper form) on one or two of the last sets. For both Strength 1 and 2, we usually have a goal of 3-5 rounds depending on the focus of the day.
Accessory: This station is where we will do corrective exercises, rehabilitation exercises or even injury prevention exercises. If any members are in physical therapy, we also make sure to hit those exercises here too.
KFIT members working out in studio.
Is this class for everyone? Usually! If you don’t have any major injuries or ailments then each class can be catered to all fitness levels; even those brand new to fitness! Not sure if a small group fitness class is the right thing for you? Well, good news. Your first class is FREE (only for those in the Lake Stevens area). No obligations. I just want to make sure you LOVE it before you commit financially. Not sure? I get it. Fitness can be intimidating. Let’s chat on the phone and I can help you navigate your way through this journey.
