Functional Interval Training (FIT)
Functional Interval Training focuses on movement quality as much as intensity. The program uses functional movement patterns and interval-based conditioning to improve strength, mobility, balance, and overall fitness.
Workouts are delivered in a team format, which keeps sessions fun, motivating, and supportive.
Duration
Level
Functional Interval Training (FIT)
Overview
Flow F.I.T. – Resistance
This program is built around functional movement patterns and progressive interval training.
- Reducing risk of injury by improving mobility, range of motion, and strength
- Improving performance by elevating agility, stability, and stamina
- Training safely by focusing on teaching and perfecting form and technique
Working out is challenging enough on its own. Flow FIT makes it simpler by providing expert coaching and structured programming. The program uses the principle of periodization so you become proficient in each movement and can break through plateaus. Workouts change monthly, increasing in intensity each week.
- Week 1 – Learn It: Listen more; do less
- Week 2 – Know It: Learn by doing
- Week 3 – Own It: Master the movements.
- Week 4 – Crush It: Your first rep looks like your 100th.
What you'll gain from
Functional Interval Training (FIT)
Functional movement meets interval training in a team format. Build strength, mobility, and endurance while breaking through plateaus together.
Cardio
Get heart healthy
Mobility
Support healthy joints with dynamic movement and range-of-motion work.
Strength
Build lean muscle and increase overall strength with guided resistance work.
Calorie Burn
Burn a high number of calories in a short time with interval-based training.
That class kicked my ass!! Had so much fun...
Who Leads This Class
Who Leads This Camp
These are the people who'll push you, support you, and know exactly when to do both.
Questions About
Functional Interval Training (FIT)
Yes, our trainers are taught to offer modifications for exercises to meet the needs of beginners or the most advanced. If you are a beginner, we suggest letting your trainer know at the beginning of class so they can give you extra guidance and offer modifications.
FIT focuses on functional movement patterns that not only increase fitness level but also improve mobility, range of motion, agility, balance, and flexibility, which can increase quality of life and decrease risk of injury. Workouts are done in a team format that makes them fun and motivating.
Class starts with a dynamic warm-up that activates the muscles you will be using during the workout. You then break into four groups and rotate among four modules. Class ends with a group finisher focused on elevating heart rate and burning calories.
Flow FIT offers three workouts a week (Endurance, Performance, and Resistance) and repeats those workouts throughout the month. This allows members to learn and master movements. Participants are encouraged to increase weight and/or repetitions each week. This training approach is designed to be both safe and effective for producing results.
Ready to find your class?
Browse the full schedule to see what's happening today, this week, or whenever you're ready to move. Not sure where to start? Contact our team; we can help you find the perfect fit for your goals and experience level.