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If you know you have a significant amount of weight to lose and you want to most effectively utilize your time, we suggest that ideally you would complete THREE full strength-training/metabolic workouts each week (no particular order required), and then to do some leisurely walking most days. If you want quick results, add in some sprint intervals 1 day a week. If you are doing metabolic workouts and using challenging weights, you'll need a day in between workouts to let your body recover. On these 'rest' days, utilize restorative care like walking and stretching.
If you are having any knee pain and need to substitute some of the exercises, use this document for ideas: Modification Exercises