Weights 60 Drop-Set Workout

Serious muscle gains need serious workouts. That’s where this killer Full-Body 60 minute Weight Lifting Workout comes in. You’ll want multiple weight options as you work non-stop in a drop-set format (same exercise for several sets in a row, decreasing weight each set). You’ll get modifications throughout, but expect to work each muscle group to failure. Press play to get swole!

This workout does not include a cool-down, but we have some great options here!

30 Min of Heavy Heavy Lifting

Lifting heavy weights with proper form is key to increasing your lean body mass, and that’s exactly what you’ll do in this full-body heavy weight training class that goes so heavy we said it twice. It’s important that you take the time to select the correct weight for YOU for each exercise – even hit pause if you need to. Now let’s go get our swoll on!

This workout does not include a cool-down, but we have some great options here!

40 Min Total-Body Dumbbell Circuit

What happens when strength training and endurance training get married? You get strength-endurance training. The idea is to build lean muscle mass while testing your endurance, which naturally elevates the heart rate – hello calorie crusher.

In this Total-Body Dumbbell Circuit Workout, the sets are longer than usual, with each muscle group getting worked at least 60 seconds straight, with back to back exercises for three rounds.

The moves are simple, but the challenge is yours to conquer and the results are yours to keep. Go get ‘em!!

Back to Basics Lifting with Kelly

This lifting class is for all levels. The approach is to keep the body warm and moving through this entire class, while doing 3 sets of each weighted resistance training. If you are a seasoned lifter, up the weight of that iron! If you are just starting out, this is a great instructional class. Weight training is a must for all ages and this class is back to basics lifts where form matters. Have a couple of dumbbells handy and a barbell (or not) and join us for this great lift.

Total Body Pump

A 30-minute HIIT-based total body weight lifting workout IS possible & Trainer Mike W is here to show you how! With non-stop rhythm-based movement, he integrates exercises from the weight room floor using a variety of speeds and combinations to train your body and brain. You can use whatever weight equipment you have to complete this workout, like dumbbells or a barbell. Let’s pump it up!

This workout does not include a cool-down, but we have some great options here!

Your Station Workout with Sherry

Station Workout for about 1 hour that has you using a spin bike, rower, barbell, and/or dumbbells, weighted ball, battle rope, and mat. Get all of your tools ready and then just start the video and GO!!! Listen to the cues and the timing of each set and you will find yourself immersed in your work as the time flies by! Wonderful stretch at the end. Go for it!!!

30 MINUTE MAX-OUT WEIGHTLIFTING WITH SHERRY

This 30 minute class uses a barbell and dumbbells, and some type of bench (aerobic step or whatever you have). The idea is to select enough weight to perform the exercise for one minute and just bareeelllly be able to do the last few reps – thus, the maxing out. Quick warmup at the beginning and quick core at the end, but the majority of the work is weighted and enough reps to max out – 10 seconds recovery between sets.

20 Second Work/10 Second Rest with Kelly and Friends

Here is about an hour class that will keep you coming back for more! We work HARD for 20 seconds, then rest – KEEP MOVING – for 10 seconds. You will need a chair, dumbbells, barbell, disks, ankle weight, and a ball – but if you do not have all of this stuff, no worries! You can do each move with us without it! Take a look around the room – this proves anyone can get a full body workout and have fun doing it!

Fit For Life – Tabata Style with Kelly

Here is another Fit For Life Class…Tabata style! We will do a warm-up, followed by 8 segments of working 20 seconds & resting 10 seconds – AND, just because we LUV YA – we will give you a one minute recovery period at the end of each segment. We are using a barbell, gliding disks (paper plates work well), and a Bender Ball (just a bouncy ball). You will need a chair. Don’t worry if you don’t have all of the tools – you can easily do this class without them! Have fun!

Fit For Life with Kelly

Fit For Life has been a class at SSF for almost 19 years, held every Monday, Wednesday, and Friday at 8am. It is a perfect class for all fitness levels. This class is just about 55 minutes long: the first half is a warm up and then the last half is rapid fire weighted resistance work. You can do this class with or without weights.

PUMP IT UP!!! with Chad

This intense PUMP IT UP weight class is about 45 minutes. Chad will lead you through weighted resistance work, using a barbell and dumbbells. Great music and each song brings a new lift. Timing is a big part of the work, changing up how the body picks it up and puts it down! Plenty of modifications shown around the room. And plenty of pulses!!!

The Lifting Workout with Sherry

This 30 Minute Lifting Class with Sherry is all you will want! You will need a barbell, heavy dumbbells, and medium dumbbells. Each exercise is done for one minute, with about 15 seconds to get ready for the next one minute work. There is no rest built in, so be ready! A bench to lay on for weight work and a mat is also good to have handy if you want. Wonderful weight resistance work without even having to go into the Weight Room!