Timetable:

Updated: Jan 2021

all sessions 50 minutes

Cardio Workouts:

1. ★stay interested with a variety of cardio programs
   

2. ★be motivated by individual challenges
   

3. ★ignore the pain with interactive activities
   

4. These sessions are hard work, rewarding and fun! Your body is made to move, and Adrian and the fitness@flagstaff coaching team make sure everybody works to their capacity and reaps maximum rewards.
   

5. You’ll think clearer, feel great, add years to your life, and life to your years!
   

X-Training Workouts:

1. ★raise a sweat with short cardio bursts
   

2. ★build muscle density and definition with light weight resistance training
   

3. ★enjoy a variety of circuits
   

4. Circuit principles ensure variety and offer a great all over work out. Incorporating resistance training and cardio bursts, these sessions will leave you feeling fitter and stronger.
   

5. Increasing your muscles density with resistance training, not only leaves you toned and feeling great, it actually increases your resting metabolic rate, burning more kilo-joules all day everyday.
   

Boxing Workouts:

1. ★great shoulders and upper body workout
   

2. ★benefit from intense cardio (without the running!)
   

3. ★incorporate lower body sets for an all over work-out
   

4. Boxing is a great exercise, rated as one of the highest energy expenditure exercises in the international compendium of physical activities. Apart from two dedicated boxing sessions, Adrian and the fitness@flagstaff coaching team often incorporate boxing sets into the regular program.
   

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