fast af classes
Our FAST AF classes focus on aerobic conditioning that offers a dynamic and engaging way for athletes to boost their cardiovascular fitness. These classes typically include a mix of body-weight or light weight exercises, designed to elevate the heart rate and improve stamina. Participants enjoy a structured 60 minute workout that incorporates warm-ups, peak intensity intervals, and cool-downs, making each session effective and rewarding. The supportive group environment encourages motivation and accountability, allowing individuals to push their limits while enjoying the camaraderie of fellow fitness enthusiasts. With options that cater to all fitness levels, these classes make aerobic conditioning accessible and enjoyable for everyone.
SAMPLE fast af WORKOUT
Warm-Up:
2-3 Sets, For Quality
1:00 Cardio Choice
5/5 World’s Greatest Stretch
10/10 Single Leg Glute Bridge
5/5 Single Arm Ring Rows w/ Rotation
10 Alternating Step-Ups
Conditioning
“EMOM City”
20:00 EMOM (Every Minute On The Minute)
Min 1: 15/12 Calorie Row
Min 2: 150m Run
Min 3: 15 Single Dumbbell Step-Overs
Min 4: 8 Burpee Pull-Ups
-Rest 5:00-
15:00 EMOM
Min 1: 16/13 Calorie Row
Min 2: 200m Run
Min 3: 8 Burpee Box Jump Overs 24/20’’
-Rest 5:00-
10:00 EMOM
Min 1: 18/15 Calorie Row
Min 2: 200m Run
Primary Objective: Finish each within the time frame
Secondary Objective: Complete each as fast as possible
Stimulus: Aerobic Capacity / Lactate Threshold
RPE: 9/10
Cool Down
1-2 Sets
Right Leg/Left Leg
:30 Down Dog
:15 Updog
:30 Down Dog
:30 Low Dragon Pose
:30 Twisted Dragon Pose
:30 Pigeon Pose