SMALL GROUP CLASSES- First Class is FREE
Our instructors are located at the front of the
class and lead the spinners through routines that are designed to
simulate terrain and situations similar to riding a bike outdoors. Some
of our movements and positions include hill climbs, sprints and interval training. We use music, motivation,
visualization and enthusiastic coaching to lead students through a ride
that best suits their fitness level and goals. We use interval rides, where students will sprint, run,
climb, and jump all in the same ride, but there will not be definable
pattern to the exercises. Besides burning between 400-500 kcal in 45 minutes, indoor cycling also strengthens the muscles of the lower body.
There are five core movements in the Spinning program.
- Seated flat, with hands at the center part of the handlebars.
This is hand position one. This position should be used only when
seated, for flat road simulations and during the warm-up and cool down.
Cadence between 80 and 110 RPM.
- Standing flat (also known as running), with hands wide
on the back 12-14" part of the handlebars that crosses the rider's
body. This is hand position two. Proper form for standing while running
requires the body to be more upright and the back of the legs touching
or enveloping the point of the saddle, with the center of gravity
directly over the crank. The pressure of body weight should never rest
excessively on the handlebars. Cadence is between 80 and 110 RPM
- Jumps, (also known as lifts), a combination of seated
and standing with riders hands at position two for duration's of between
two and eight seconds. Cadence between 80 and 110 RPM.
- Seated climb with hands at position two, increased resistance and lower cadence of 60-80 RPM.
- Standing climb with hands wide and forward so the thumb tips
are touching the far end of the handlebars (hand position three). The
rider is canted slightly forward so that maximum force can be exerted
onto the pedals with heavy resistance and a cadence of 60-80 RPM.
These five movements each work a different part of the body and focus
on different leg muscle groups. The rider should always maintain
control of the flywheel by having resistance applied and remaining below
a cadence of 110 RPM.
There are five further advanced movements based on those listed above.
Our indoor cycling classes are coached with music.
Riders may synchronize their pedaling to be in time with the rhythm of
the music, thus providing an external stimulus to encourage a certain
- Running with resistance
- Jumps on a hill
- Seated flat sprint
- Seated hill sprint
- Standing hill sprint
Our Bikes are SPINNER NXT models and are all clip ready or you can ride with the cage and regular tennis shoes. Our spinning classes are small and personal, promoting attention from the instructor.
10 seats per class
Williams has enthusiastically practiced kickboxing and self defense for
over 10 years.. With experience in kickboxing, weight training,
endurance training, polymeric training, and Core Boxing ™ Leigh has found success with many clients.Leigh has been a part of the Hammer Time Fitness family for4 yrs!
Kickboxing/Boot Camp Fusion
Get fantastic body changing results faster than any other method…and have FUN doing it!
If results and fun are what you want, and if support and accountability are what you need, then the choice is obvious.
$10 per camp or $150 unlimited Camps + all Studio Classes!
What do we do at Kickboxing Boot Camp Fusion:
Kickboxing Boot Camp workouts
are a combination of strength-training, calisthenics,
functional training, Boxing and Kickboxing.
Burn an Insane amount of Calories!
Tuesday and Thursday at 6pm
$10 per camp or $120 unlimited
A serious body sculpting class. Work
your body from head to toe- developing those muscles you never thought
you had. You will improve your strength and muscular endurance while
shaping and defining all the major muscle groups.
$10 per class or $120 unlimited Studio Classes!