Class begins with a short warm-up followed by a series of four minute exercise sequences. Each sequence is broken into eight 20/10 intervals (20 seconds of intense work followed by 10 seconds of rest). 

The workout will be a combination of strength and cardio exercises.

Class will end with a short cool down. It is recommended that you spend extra time warming up before the class and spend some time stretching after the class.

Attire 

• Come to class dressed and ready to move your body
• Wear loose-fitting, functional workout clothing made of breathable material to allow air flow
• Proper gym shoes, comfortable fit
• Water, towel

Equipment Needed

• a long exercise band (ideally with handles) and/or free weights 
• a small ankle band. 
• 2 hand clothes - to use all glidders on the floor under your feet (mountain climbers ;)

Please feel free to contact me if you need more assistance with the equipment needed.