The Dragonfly Strength Training Program provides a safe, effective and comprehensive approach to building muscle, losing weight, and toning the body. Classes are open to all levels, however if you’re new to strength training (or working out in general) we recommend you speak to one of our trainers ahead of time so we can guide you in the best direction possible.
Strength Training classes are broken down into 3 categories – BURN, LIFT, and TONE (BLT) – and broken down again into 3 subcategories – UPPER BODY, LOWER BODY, FULL BODY – to provide as many options as possible for clients with varying schedules, budgets, and goals.
Burn classes consist of high intensity cardio and weight training all in one, with the goal of strengthening the heart and sculpting the body. Burn classes are high impact, fast paced, and interval based to keep up the intensity and speed from start to end.
Burn classes are on Wednesdays at 8:30am (30/30 combo shred and spin class) and 6:30pm.
Lift classes consist of heavier weight lifting at slower paces, with the goal of reaching muscle burnout. Each workout is rep-based, allowing you to slow down, focus on form, and lift heavier. Lift classes are broken down into Upper Body (chest, back, biceps, triceps, and shoulders) and Lower Body (quads, hamstrings, glutes and calves) and include ab work at the end if time permits. Lift classes are no impact and have no cardio.
Lift (Lower Body) classes are on Mondays at 9:30am and 6:30pm. Lift (Upper Body) classes are on Thursdays at 9:30am and 6:30pm. Max of 10 clients per class.
Tone classes consist of lighter weight lifting at faster paces, with the goal of shredding, toning and lengthening the muscles. Tone classes are broken down into Upper Body (chest, back, biceps, triceps, and shoulders), Lower Body (quads, hamstrings, glutes and calves), and Full Body, with ab work always included either throughout the workout or at the end of class. Sculpt classes are low impact with some cardio elements to raise the heart rate.
Ton (Lower Body) classes are on Tuesdays at 9:30am and 6:30pm. Tone (Upper Body) classes are on Saturdays at 9:30am. Tone (Full Body) classes are on Fridays at 9:30am. Max of 15 clients per class.
TRX is also a Full Body Tone class. TRX is on Sundays at 9:30am. Max of 12 clients per class.
All Dragonfly strength training classes take place in the DFLY Sweat Garage at the back of the studio. Please arrive on time and give yourself 5-10 extra minutes to find parking (the DFLY lot is for staff only). Wear a good pair of sneakers and bring water which you can fill up at the studio. Check in at the front desk, pick up a complimentary towel, store your belongings in the locker room (bring your own lock) and get ready for an awesome workout!
** 30/30 is the only exception which takes place in the cycling room **
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