CHOOSE YOUR WORKOUT
You can choose from several different workouts, and each one can be adapted to your level of fitness and experience.
CLASSES
TOTAL BODY
Our total body workout aims to hit all the major muscle groups in one single session. Popular programs would include exercises for back, legs, chest, shoulders, arms and core.
| Day: | Monday |
| Duration: | 60 minutes |
| Fitness Level: | Beginner-Advanced |
| Session Price: | $12.50 w/o membership |
| Instructor L: | 5am, 5pm, 6pm |
| Dizzo: | 6am, 9am |
| Day: | Tuesday |
| Duration: | 60 minutes |
| Fitness Level: | Beginner-Advanced |
| Session Price: | $12.50 w/o membership |
| Instructor L: | 5am, 5pm, 6pm |
| Dizzo: | 6am, 9am |
AB ATTACK
A core workout designed to attack your upper and outer ab layers (rectus abdominus) & external obliques.
CARDIO BOXING
A combination of shadowboxing and/or hitting the bag with continuous cardio movements such as high knees, burpees, push-ups, etc. that will increase your strength and teach you to control your heart rate.
| Day: | Wednesday |
| Duration: | 60 minutes |
| Fitness Level: | Beginner-Advanced |
| Session Price: | $12.50 w/o membership |
| Instructor L: | 5am, 5pm, 6pm |
| Dizzo: | 6am, 9am |
| Day: | Thursday |
| Duration: | 60 minutes |
| Fitness Level: | Beginner-Advanced |
| Session Price: | $12.50 w/o membership |
| Instructor L: | 5am, 5pm, 6pm |
| Dizzo: | 6am, 9am |
ENDURANCE
Encompasses weighted and body weight exercises to gain muscle mass, while achieving cardiovascular endurance. This class targets all muscle groups by engaging in dynamic and isometric movements. The workouts will be done with high intensity and high energy.
TABATA
Works in 20 second intervals of high intensity exercise, followed by 10 seconds of rest, and repeated eight times for a total of four minutes but at The BOW we break the rules a little bit to encompass our own style keeping the effectiveness of the overall training.
| Day: | Friday |
| Duration: | 60 minutes |
| Fitness Level: | Beginner-Advanced |
| Session Price: | $12.50 w/o membership |
| Instructor L: | 5am, 6pm |
| Dizzo: | 6am, 9am |
| Day: | Saturday |
| Duration: | 60 minutes |
| Fitness Level: | Beginner-Advanced |
| Session Price: | $12.50 w/o membership |
| Instructor L & Dizzo: | 8:30am |
BOW BOOT CAMP
An interval training class that mixes calisthenics and body weight exercises with cardio and strength training. This class is designed to push participants harder than they push themselves and to always keep challenging the body.
When you take care of your body, you set your soul free.
CONTACT
3200 Elmwood Ave, Room 206
Buffalo, NY 14217
OPEN HOURS
| DAYS | HOURS |
|---|---|
| Mon-Thu | 5am-10am & 5pm-7pm |
| Friday | 5am-10am & 6pm-7pm |
| Saturday | 8:30am-9:30am |
| Sunday | Closed |