Our Workouts: Why It Works

LadyStrong Fitness is unlike any workout you’ve ever done before, which means you get results like you’ve never seen before. What makes us so different? We put you through 60 minutes of conventional movements to build you a foundation. Why? Because science shows that this is the most effective way to create long lean muscle tone.

Made By Two Women.
For Women

Influenced and inspired by different forms of fitness, LadyStrong Fitness set out in 2015 to bridge the gap between some of the most effective forms of body weight, strength, and cardiovascular training. By seamlessly blending the very best attributes of these disciplines, they developed a high energy array of group fitness classes. Whatever stage you may be in your fitness journey it’s intended for any fitness level. Below, we explain the three different workout formats in depth. All workouts are powered by Triad Training Solutions.

women fitness

Made By Two Women.
For Women

Influenced and inspired by different forms of fitness, LadyStrong Fitness set out in 2015 to bridge the gap between some of the most effective forms of body weight, strength, and cardiovascular training. By seamlessly blending the very best attributes of these disciplines, they developed a high energy array of group fitness classes. Whatever stage you may be in your fitness journey it’s intended for any fitness level. Below, we explain the three different workout formats in depth. All workouts are powered by Triad Training Solutions.

Derive (D1): Body Weight

Derive is the critically important first component of the workouts and it establishes essential foundations for body movement. When Derive movements are performed properly, they will improve each participant’s functional skills. Just by incorporating your body weight the result will be a significant impact on each individual’s physical fitness.

Derive (D1): Body Weight

Derive is the critically important first component of the workouts and it establishes essential foundations for body movement. When Derive movements are performed properly, they will improve each participant’s functional skills. Just by incorporating your body weight the result will be a significant impact on each individual’s physical fitness.

Everybody and every body is different. On average, if you begin attending class 2-3 days a week, you will start to see and feel changes by the end of week two and you will notice a big difference in your overall strength after 30 days.

Wear comfortable workout clothes.
Bring a water bottle – we have a water fountain
No cell phones during classes.
Towels are provided.
Bring a separate pair of shoes to wear inside the studio for safety and cleanliness reasons

We’re thrilled that you’re thinking about getting into shape with us! LadyStrong Fitness is a very efficient and effective way to burn fat and build muscle. Be ready to work hard for 60 minutes and give our 1 week free pass a try!

The Answer: Yes! Our workouts can be modified for anyone! Of course we always recommend being cleared by your physician prior to the start of any exercise program. But, the LadyStrong workouts can be completed with modifications as needed.

Design (D2): Strength

Your body is your temple. In the Design component we work to build and shape lean, toned muscles with a strict focus on strength and power. By incorporating free weight such as kettlebells or dumbells that will allow you to burn body fat and build lean muscle. 
group women watching one woman lifting weights

Design (D2): Strength

Your body is your temple. In the Design component we work to build and shape lean, toned muscles with a strict focus on strength and power. By incorporating free weight such as kettlebells or dumbells that will allow you to burn body fat and build lean muscle. 
group women watching one woman lifting weights

Dominate (D3): Cardio

Dominate is the third component exercise incorporating cardiovascular exercises that will increase your storage and delivery of energy and prepare you for any activity. Dominate involves a high volume rate, using an exercise model designed to maximize the calories burned not just during a participant’s workout, but after the workout, and throughout the day

Dominate (D3): Cardio

Dominate is the third component exercise incorporating cardiovascular exercises that will increase your storage and delivery of energy and prepare you for any activity. Dominate involves a high volume rate, using an exercise model designed to maximize the calories burned not just during a participant’s workout, but after the workout, and throughout the day

Warm-up
There is no secret warm-up that is going to be the best or most effective. There are just certain things a warm-up needs to accomplish and you should really be able to get it done in under 6 minutes or less. Warm-ups increase the temperature of blood and muscles and prevent the workout “shock” by creating a light sweat and increasing the size of your blood vessels

Workout
This is our signature 60-minute class that will have you working muscles in your body to failure. You’ll wear a heart rate monitor that you and your group trainer can see in real-time of your average and max heart rate and the calories you’re burning. Your coach will guide you through a carefully crafted, high-energy sequence that will give you the most efficient and effective workout of your life.

Cool Down:
after a workout is as important as warming up. It’s good to stretch when you’re cooling down because your limbs, muscles and joints are still warm. Stretching can help reduce the buildup of lactic acid, which can lead to muscles cramping and stiffness. Which is why we take 3 -5 minutes after the workout to stretch.

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Studio Hours (Closed Sundays)
Mon & Wed

AM: 5:00, 6:15, and 9:20 | PM: 4:00, 5:15, 6:25, and 7:30

Tuesday

AM: 5:00, 6:15, and 9:20 | PM: 5:15, 6:25, and 7:30

Thursday

AM: 5:00 and 9:20 | PM: 5:15, 6:25, and 7:30

Friday

AM: 5:00, 6:15, and 9:30 | PM: 4:00, 5:15, and 6:25

Saturday

AM: 7:00, 8:15, 9:25, and 10:30