Small Group Training
- How to Get Started
- Class Descriptions
Red Dot Fitness Small Group Personal Training (SGPT) sessions are different than most popular group exercise classes. We don’t subscribe to fads or one-size-fits-all group exercise. Our programming is grounded in evidence-based research to ensure your workout is: Effective, Safe, Efficient, and FUN.
We know our clients and keep the “Personal” in our Small Group Personal Training/Classes (8-10 participants) by staying hands-on and informed about each individual client’s needs and goals. Our coaches can make adjustments during any session to movements/exercises due to an individual’s limitations or fitness level. It’s important to us that our clients progress and achieve their goals in a fun and non-competitive environment that fosters a sense of community.
How to Get Started
Sign-up is easy using our on-line and mobile app schedule. Find a session or series of sessions that support your wants and needs whenever it’s convenient for you. If you’re unsure which session format fits your needs best we’re always available to guide and assist you so you get the experience you want and need.
Contact us for a breakdown of our updated pricing structure and promotional offers on the follwing Group Class membership/service options:
- UNLIMITED Group Classes (month-to-month)
- Includes 1 30 min 1:1 Personal Training session/month
- Includes unlimited access to cardio equipment
- 2 Group Classes/Week (month to month)
- 10 Class Punch Pass (90 day expiration)
TARGETED Total Body Conditioning
These are progressive and up-tempo sessions emphasizing strength and endurance. Our comprehensive and specific program design is focused on obtaining tangible results while keeping clients injury free. Get variety and the recovery you need between strength sessions with a lower body focus one day and an upper body focus another day. Small groups of 4-8 clients work in close contact with our top-level health and fitness professionals which means all individuals receive the motivation, attention, and program adjustments needed for continued achievement.
TRX - Kettle - Triad
A unique and demanding blend of TRX and kettlebell movements/exercises with an added twist to keep these sessions fresh and interesting for any fitness level. Expect a focus on strength, POWER, and endurance. The TRX® Suspension Trainer is the original, best-in-class suspension training system that leverages gravity and your bodyweight to perform hundreds of exercises. The kettlebell is a centuries-old training tool that looks like a cannon ball with a handle often used to perform ballistic exercises that combine strength, power, endurance, and flexibility training. We add a “twist” to every session by incorporating a surprise modality such as battling ropes, speed and agility ladders, medicine balls, etc. to challenge clients in ways they may not typically incorporate in their own workouts. If you want a calorie annihilating and muscle searing endeavor that tests your fitness at a variety of levels, then get ready for the TRX-Kettle-Triad!
High Intensity Interval Training (H.I.I.T.) is the leading training method for maximizing caloric expenditure and fat utilization without sacrificing valuable lean muscle mass. This method has been proven to rapidly increase cardiovascular fitness while elevating fat metabolism for up to 48 hours post exercise (EPOC). These 30 min sessions involve short intervals of maximum intensity exercise separated by intervals of moderate intensity exercise. These workout sessions are fast-paced, require all-out effort, and are not intended for the novice exerciser. If you’re looking for a considerable boost to your fitness level and major impact on your body composition (fat mass versus lean muscle mass) then you’ll love Direct H.I.I.T.!
If you like the variety of programming we offer that covers several different training modes you'll enjoy the WEEKEND WARRIOR format. These sessions include the same progressive and up-tempo strength and endurance focus you get in the Targeted Total Body Conditioning (TTBC) sessions with an added variety of power and agility. If you need and want to make up for a missed session earlier in the week, start your Saturday off right, or perhaps pay retribution for the transgressions of Friday night's festivities, this session will help you get it ALL done.
This is NOT for you if you're a novice exerciser. This session is NOT for you if you're goal is to be “skinny” or “toned”. This is NOT a session where you’ll find anything with the words “fusion”, "barre”, "core”, "bootcamp”, or "WOD”. We're NOT going to use made-up industry terms like firm, tone, cut, shred, pump, shape, confuse, blast or burn. We’re NOT going to give you any “guarantees”. We promise you WILL be challenged. Expect barbells, sleds, kettlebells, ropes, dumbbells (not the cute little pink Barbie-Bells), bands and more. Be ready for intensity through complex movements, heavy loads, and metabolic conditioning. You WILL push, pull, over-head press, squat, hinge, lunge, and rotate....and the goal should be to do it all with external loads. Curious? COME GET SOME and see for yourself!
A mixture of cardio focus and targeted aesthetic work. That means you can expect High Intensity Interval Training (HIIT) followed by very specific work on the muscle groups everyone wants to spotlight such as the glutes, abdominals, arms, and shoulders. These are very intentional and direct 45 minute sessions which incorporates many body weight, self-limiting exercises and utilizes lighter external loads. This is one session where we extend our participant capacity beyond 8 individuals.
Resilience Conditioning Sessions (RCS)
Are you ready to improve your body's ability to strengthen, perform, & recover?These 1hr sessions focus on activating and mobilizing tissues and structures within the body for optimal movement and neuro-muscular recruitment patterns. These intentional sessions are guided by our top-notch instructors and utilize specific techniques and postures to achieve a healthy total body "reset". Anyone seeking to improve strength, performance, and overall health & well-being can benefit by attending.
These 45-60 minute HIIT classes consist of circuit-style cardiovascular training utilizing a combination of treadmills, rowers, skiers, climb-mills, bikes and targeted endurance and aesthetics movements on the floor. These combos keep your heart rate elevated and send your caloric-BURN through the roof! BURN sessions are a perfect compliment to your weekly strength and conditioning sessions and/or for anyone looking to boost their cardiovascular and endurance threshold. If you’ve tried other choreographed group cardio sessions that mimic a dance party on a bike or treadmill and you want less fluff and prefer a bit more grit, check out BURN!