The Benefits of Training in a Group
Discover the dynamic and engaging world of small group fitness classes, where the power of community and camaraderie fuels your workout journey. Each group class is a burst of high energy, driven by the collective spirit and friendly competition that makes exercising not just effective, but truly enjoyable. Embrace the accountability that comes with working out alongside others, keeping you motivated and on track towards your goals. Our group classes offer the perfect blend of personalized attention and cost-effectiveness, making them an ideal choice for anyone looking to invigorate their fitness routine in a lively, supportive, and budget-friendly environment. Join us and experience the transformative power of working out together in our Astoria gym!
Our Group Fitness Classes
Buns and Core
Unlock your deep core by taking our buns and core class, a class that focuses on utilizing and breaking down our inner core, which is an essential component of progressing physically. This high-energy class sculpts and tones the lower body, incorporating key accessories like ankle weights and resistance bands, all while keeping the core under tension.
Strength Training
Strength training involves the performance of physical exercises that are designed to improve strength and endurance. This class involves the lifting of weights and will incorporate a variety of training techniques such as bodyweight exercises, isometrics, and plyometrics.
Stretch and Recover
Our “Stretch and Recover” class is designed to help participants enhance flexibility, improve mobility, and support muscle recovery. This class combines gentle, full-body active/passive and dynamic/static stretches to release tension, improve circulation, and promote relaxation. Each session focuses on elongating muscles, increasing joint range of motion, and encouraging proper alignment, making it ideal for athletes, fitness enthusiasts, or anyone looking to improve their overall physical health. Participants will leave feeling refreshed, rejuvenated, and better prepared for their next workout or daily activities.
Circuit Training
Our “Circuit Training” class is a fast-paced, full-body workout designed to build strength, endurance, and cardiovascular fitness. Participants rotate through a series of exercise stations that target different muscle groups, performing exercises like push-ups, squats, kettlebell swings, and jump rope in timed intervals. This class combines elements of strength training and cardio for a balanced, high-energy workout that keeps the heart rate elevated while working muscles from head to toe. With minimal rest between stations, “Circuit Training” is ideal for anyone looking to burn calories, improve overall fitness, and challenge their body in a fun, dynamic environment. It’s suitable for all fitness levels, with modifications available to suit individual needs.
The Slow Burn
Find your inner strength with our slow burn class. By combining the fundamental movements of Pilates along with low impact strength training, we target small muscles that often get overlooked in a fast-paced training environment. Whether you are a beginner in Pilates or advanced, this class will leave you shaking while defining your obliques, inner thighs, and glutes.
Conditioning and Mobility
Our “Conditioning and Mobility” class is a holistic workout designed to enhance both cardiovascular fitness and functional flexibility. This class combines high-intensity conditioning exercises, such as interval sprints, agility drills, and plyometrics, with targeted mobility work that focuses on improving joint range of motion and muscle elasticity. Participants will engage in dynamic warm-ups, mobility drills, and cool-down stretches, ensuring a comprehensive approach to fitness. This class is perfect for athletes looking to boost performance, as well as anyone aiming to improve their overall conditioning while promoting injury prevention and recovery. By the end of the session, participants will feel energized and more agile, ready to take on any physical challenge.
Yoga Flow
Our “Yoga Flow” class is a fluid and dynamic practice that seamlessly connects breath with movement, promoting both physical and mental well-being. Participants will flow through a series of postures, moving gracefully from one pose to the next, which helps build strength, flexibility, and balance. This class is designed for all levels, offering modifications to accommodate beginners while providing challenges for more experienced yogis. Emphasizing mindful breathing and body awareness, “Yoga Flow” provides mental, physical and emotional relief , allowing participants to cultivate a deeper connection with themselves. By the end of the session, attendees will feel centered, rejuvenated, and ready to tackle the rest of their day.
Upper Body Strength
Our “Upper Body Strength” class focuses on developing and toning the muscles of the arms, shoulders, chest, and back through a variety of targeted exercises. Participants will engage in resistance training using free weights, resistance bands, and bodyweight movements, including push-ups, rows, shoulder presses, and triceps dips. This class is designed to enhance muscle definition, improve posture, and increase overall upper body strength, making it ideal for anyone looking to boost their performance in other workouts or daily activities. With options for all fitness levels, “Upper Body Strength” provides a supportive environment where participants can challenge themselves and achieve their strength goals while enjoying a sense of camaraderie with fellow attendees.
Full Body Friday
“Full Body Friday” is an energizing, total-body workout designed to challenge and strengthen every major muscle group just in time for the weekend. This class combines strength training, cardio, and core work through a variety of exercises such as squats, push-ups, kettlebell swings, and high-intensity interval training (HIIT) circuits. Each session is structured to improve endurance, build muscle, and burn calories, giving participants a complete workout that leaves them feeling strong and accomplished. Perfect for all fitness levels, “Full Body Friday” is a great way to finish the week on a high note and start the weekend feeling empowered.
Total Body Kettlebell Flow
Our “Total Body Kettlebell Flow” class is a dynamic workout that combines strength, endurance, and mobility through a series of continuous, fluid movements using kettlebells. In this class, participants will learn how to seamlessly transition between exercises like swings, presses, cleans, and squats, creating a rhythmic flow that challenges the entire body. Each session is designed to improve functional strength, coordination, and flexibility while keeping the heart rate elevated for a cardiovascular boost. Whether you’re new to kettlebells or experienced, this class offers a unique and engaging way to enhance overall fitness and athletic performance.
Lower Body Strength
Our “Lower Body Strength” class focuses on building power, endurance, and stability in the muscles of the legs, glutes, and core. Through a variety of exercises such as squats, lunges, deadlifts, and step-ups, participants will target key muscle groups to improve strength and tone. The class incorporates both bodyweight movements and resistance tools like dumbbells, barbells, and resistance bands to provide a challenging and effective workout. Ideal for all fitness levels, this class will help participants enhance their lower body strength, improve balance, and increase overall athletic performance, while also supporting joint health and injury prevention.
What’s your F’N Forte
Test your limits through compound lifts that will make you use more than one muscle group at the same time. Lift heavy. Work hard. Aim to be your best self.
Learn more about training in a small group
Yoga instructor
Tati Gisell Carrasco
Helen has over 30 years experience as a Group X Fitness Instructor. She started at the Vanderbilt YMCA working alongside top instructors in the industry. She took some time off to raise a family but came back strong as a Bootcamp, HIIT and Cycle instructor. Helen brings love of people and love of community to all her classes.
Circuit Bootcamp
Helen Tsarsitalidis
Pilates Trainer
Leighann
Leighann is an Astoria native & a dancer of over 20 years. Throughout years of movement her awareness was raised around the importance of strengthening through low impact workouts to help the body repair and maintain. After falling in love with pilates, she obtained her full pilates comprehensive training and was able to teach and practice in studios across the country. Leighann aims to make pilates more accessible. She believes that with practice, discipline, proper form, and an open mind our bodies can exceed our own expectations.
Julia is a lifelong athlete with over 15 years of coaching experience. A childhood gymnast and dancer turned OCR racer, turned bodybuilder, turned nationally competitive weightlifter, she’s trained for it all and bounced back from countless injuries, setbacks, and disappointments.
She’s worked with athletes of all ages (from youth to masters) to help them reach peak performance through Olympic weightlifting and sport-specific strength & conditioning.
She takes a holistic approach to athlete development and prioritizes education and mental skills development so that every athlete moves more easily, gets stronger, feels better, and becomes more confident.
