We’re conveniently located at 6160 Jericho Turnpike in Commack, NY!

LIFW Small Group Training Program

Small Group Training

LIFW Workout Template

PERSONALIZED
HIGH INTENSITY TRAINING
IN A LUXE CLASS ENVIRONMENT

LIFW is an upscale boutique fitness studio delivering body-changing, high intensity workouts through small classes. We bring together the energy, motivation and contagious culture of an awesome group exercise class with the personal attention and education of one-on-one training.

CLASS STRUCTURE

The Intro

Get motivated,  Get focused,  Get pumped up…

Warm Up 5-10 minutes

The main goal is to Increase body temperature then incorporate dynamic and progressively challenging movements to get your body ready for the upcoming work.

THE WORKOUT : Main Event 

Strength Training  10-20 Minutes

Strength training builds muscle….. muscle tension and density give a body a toned look. Strength training elicits hormonal responses that build up skeletal tissue, helping stave off osteoporosis and making carbohydrate processing more efficient. Strength training also burns more calories than cardio alone by causing the body to go into repair mode after exercise, and muscle tissue burns more calories than non-muscle tissue. So building muscle increases your metabolic rate, burning more calories even at rest.  

Interval HIIT Training 10-15 Minutes

High Intensity Intervals or “all-out” effort intervals that push your heart rate to about 90 percent of its maximum, followed by active recovery, challenge your body more than moderately intense cardiovascular exercise. This type of training is harder on your body, so your body’s recovery requires more energy, increasing your metabolic rate. High intensity interval training has also been proven very effective at increasing cardiovascular health, increasing production of human growth hormone, which encourages your body to build lean muscle mass, and increasing the body’s work capacity. The net effect of HIT: better results in less time.

5-10 minute stretch and cool down

The Breakdown – Leave energized.  Leave inspired.  Leave accomplished. Make Sure they all feel the same way.

Small Group Training Options:

LIFW WORKOUT

WHAT TO EXPECT: Our signature small group training is a full body, 50-minute, heart-pumping session. The workout blends a combination of Weights, Spin Bikes, Rowers, TRX, Kettle bells, and High Intensity Interval Training (HIIT) to jump start your metabolism. Proven by our clients to be one of the most highly effective workouts, YOU can expect to feel leaner, stronger, and more fit from the first session.

WHO IT’S FOR: General Population of people looking to excel by taking their fitness to a higher level and achieving a new goal, whether it is a PR for a marathon or the beginning of a new regiment. All fitness levels welcome.

CLASS LENGTH: 50 Minutes

LIFW TRX

WHAT TO EXPECT: This is our unique approach to suspension training, is a form-focused, music-fueled, core inspired, powerful workout that uses your own bodyweight as resistance to challenges every muscle. It is efficient, highly effective and will develop balance and core strength as well as increase endurance and stamina. Since your bodyweight creates the resistance, LIFW TRX is designed with the ability to modify or advance any exercise. A total body workout unlike any other!

WHO IT’S FOR: Anyone and all fitness levels welcome!

LIFW CARDIO

WHAT TO EXPECT: LIFW’s Spin Training Class…… It starts with that first pedal stroke. Your heart beats faster, your senses awaken, and your mind and body begin to connect. An inner road opens before you. In our LIFW Cardio Class we deliver a singular Spinning® experience. Our rides are the heart and soul of what we do: each is a true, uncompromised, authentic experience.

WHO IT’S FOR: All fitness levels welcome

CLASS LENGTH: 50 Minutes

LIFW ZUMBA

WHAT TO EXPECT: LIFW Zumba classes feature exotic rhythms set to high-energy Latin and international beats. Before participants know it, they’re getting fit and their energy levels are soaring! There’s no other fitness class like a Zumba Fitness-Party. It’s easy to do, effective and totally exhilarating, often building a deep-rooted community among returning students.

WHO IT’S FOR: Anybody and every level of Fitness

CLASS LENGTH: 60 Minutes

LIFW MASTERS

WHAT TO EXPECT:  This fast-paced workout takes our standard class up a notch (or several), with quick instruction followed by complex movement patterns and exercises.

WHO IT’S FOR: Clients must attend at least five Signature classes and should be able to perform basic movements, including Kettlebell swings, dead lifts, goblet squats, thrusters, burpees, and box jumps, prior to admittance.

CLASS LENGTH: 50 Minutes

BYOB (BRING YOUR OWN BABY)

The baby/child is with us for the whole workout!

WHAT TO EXPECT: Increase strength while shedding unwanted pounds through a variety of prenatal and postpartum exercises, which are carefully monitored by instructors to ensure complete safety.

WHO IT’S FOR: New parents and parents-to-be who want to be pushed to their highest potential.

CLASS LENGTH: 50 Minutes

SPORTS YOGA STRETCH

WHAT TO EXPECT: Too often, when we are working out, stretching is a mere afterthought. How many times have you been in a class and run out a couple of minutes early because you have to get somewhere, thinking, “Well, they’re just stretching… at least I’m not missing any of the workout”? We’ve all done it, but the truth is that the minutes of stretch built into each Sports Yoga class are just as important as the minutes spent in chair getting your thighs to shake in burn, or the minutes of low runs and high knees getting your heart rate up. Take the time- Stretch-It-Out!

WHO IT’S FOR: All levels of fitness

LIFW KIDS CARDIO DANCE

WHAT TO EXPECT: Kids get to dance just like the adults in this high energy, follow along dance party. They will have a blast dancing to the latest & greatest music. The kids will increase focus, boost self-confidence, increase metabolism and improve coordination while having a fun dancing experience!

WHO IT’S FOR: Beginners and all levels of dance

BUY YOUR PACKAGE HERE

NO OBLIGATION! YOUR FIRST THREE CLASSES ARE 100% FREE:

Studies show that less than 5% of people who want to get fit actually follow through.

LIFW is Social

Connect with Us

6160 Jericho Turnpike #6

Commack, NY, 11725

631-332-8167 or

631-766-6426

info@lifitnessandwellness.com

JUST SHOW UP, GIVE IT YOUR ALL, AND WE'LL TAKE CARE OF THE REST.