FITNESS CLASSES
Here at Nantucket Cycling and Fitness we believe that Grout Fitness should be about working out for life. We love to offer a variety of workout classes with varying intensity levels so that we can accommodate our clients individual needs. Our team of certified instructors believe in adapting what we offer to work with the needs of our clients so we are always more than happy to provide modifications or alternative options for movements within each class.
3-2-1
Our express class breaks your workout into 6-minute blocks of work. The name 3-2-1 comes from the design of the class. In this class you'll get 3 minutes of Strength, 2 minutes of Cardio and 1 minute of Core work. You'll complete a dynamic warm up, 4 block of work with a recovery period half way through and a cool down. Expect a fast paced and fun workout that can accommodate all fitness levels. Our 3-2-1 XL class has an additional block of work.
TRX
This class will work the entire body using basic TRX moves. Perfect for beginners or anyone wanting a refresher course. All levels welcome! Born in the Navy SEALs, Suspension Training bodyweight exercise develops strength, balance, flexibility and core stability simultaneously. It requires the use of the TRX Suspension Trainer, a highly portable performance training tool that leverages gravity and the user's body weight to complete hundreds of exercises.
Run, Row, Reps (R3) + Core
Each workout will include a running component, a rowing component and reps of functional/strength and Core movements. We will offer a new workout each week that will include all 4 components. This is a high energy and high intensity class guaranteed to make you sweat. Please note all of our running will be completed outside so dress accordingly. Running will happen rain or shine.
TRX Hiit and Core
This class is a balance of 20 minutes of Hiit training (High Intensity Interval Training) and 20 minutes of Core work using out TRX Suspension Trainers. Add on a 5 minute warm up and 5 minute cool down to round out this 50-minute class.
Sculpt and Weights
This class works all of you major muscle groups using free weights and body weight movements. Each class design is unique and different and will add a variety of challenges to your body in a non-impact workout. While this class is not a high intensity class, it is a great full body workout that is by far our most popular class.
Sculpt and Weights AMRAP - Blocks of work completed as many rounds as possible for a specific amount of time. Optional cardio movements may be included.
Outdoor Bootcamp
This class is held on our 1800 sq ft turf field. We have a wide variety of equipment and each workout constantly changes to keep your workouts fun and fresh! This class will take you out of your comfort zone but you’ll feel so accomplished and leave with a sense of camaraderie for your fellow boot campers . Classes are held rain or shine
Metabolic Mashup
This class is a mix of upper body, lower body and core moves combined with a small does of cardio. Minimal equipment will be needed. The science of the metabolic process is the foundation of this workout strategically blending bodyweight/cardio intervals and balanced strength training. We will squeeze as much out of our 45 mins as we can!!
Cardio Fitness
Cardio Fitness Class includes cardio, calisthenics, strength and functional movements using your body and lots of various equipment. Cross fit and interval training are the main theory in this class.
BURN
We work with kettlebells, medicine balls, dumbbells and bodyweight movements to give you a complete workout. Add in functional movements like squats, burpees and box jump and cardio activities like rowing and running and your body will be ready for anything life throws at you! This class is accessible to everyone and while we consider this a challenging class, it can be tailored to individual needs.
Burn CIRCUIT - Stations throughout the room
Burn AMRAP - As many rounds as possible of a designated workout
Burn STRENGTH - Skill, Strength and Workout with Barbells
Burn CHIPPER - High volume reps with lighter weights and a longer workout
Burn EXPRESS - Workout is under 30 minutes
Heavy Bags
Heavy Bag Class is a fast paced class that will teach you basic self defense combinations on the bag as well as how to correctly hit and kick the bag. This class is a high intensity 50 minute workout. Expect additional functional movements to be added to enhance this amazing class. Space is limited...advanced reservations recommended.
Ryde and Outdoor BootCamp
This class is a guaranteed sweat fest. The first half of class is roughly 30 minutes of a high intensity spin class followed by another 30 minutes of a constantly changing fitness workout on our outdoor turf field. Plan to work hard as this class is essentially two workouts in one! Its a crowd favorite!