Small Group Conditioning

If you are looking for a fast, efficient workout to improve your cardiovascular fitness and health, our Small Group Conditioning sessions are the way to go. This is not your typical “burn” type workout. It’s not all HIIT (high-intensity interval training) workout. Our workouts are based off sound research and training protocols that are proven to get results. We focus on properly using science-based interval training protocols to improve your VO2 Max, and train the heart muscle both concentrically and eccentrically – an important factor for both cardiovascular fitness and health.

Having only 6-people in a Conditioning session helps reduce the risk of injury and allows us to deliver more focused workouts. In a smaller group setting, we can write workouts that can allow us to make adjustments and focus on the members much better. Not only does the smaller group allow us to provide a better workout, it provides a platform for both the trainers and the members to connect with each other. With multiple Conditioning sessions scheduled back to back, there will be more people crossing paths with each other further strengthening the gym community as a whole. 

Below is a brief outline of what you should expect from a Conditioning workout.


  • Warm-up (5-10 minutes)
  • Interval Cardiovascular Training (20-25 minutes): Bike, Rower, Ski Erg, Treadmill, etc.)
  • Endurance Strength (5-10 minutes): Ex. 8-minute Circuit of KB Swings, Push-ups, Ball Slams.
  •  Mobility Flow Cool-down Option
The 30-minutes on the schedule are for the efficiency of the scheduling system for the trainer, and for the overall flow of the training sessions at the facility. The workout will last 40-45 minutes overall. The goal of a conditioning session is to increase VO2 Max (heart-lung efficiency), blood flow, endurance, and longevity. For those looking to lose body fat, they go hand-in-hand. With our NEW conditioning sessions being only 6 people, we can now coach REAL interval training that scientifically gets the job done. Come see for yourself. 
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