A core workout designed to attack your upper and outer ab layers (rectus abdominus) & external obliques.

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.

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.

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.

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.