Class & Session Descriptions

Group Fitness Classes

 

HIIT:

High Intensity Interval Training (ALL fitness levels preferred and welcome). Total body, heart pumping, aerobic and strength conditioning workout. This interval-based class combines full-body strength training with high energy cardio bursts designed to strengthen the body, improve endurance and clear the mind! The specific interval training approach used by our coaching staff forces the body to work for varying periods of time at a higher capacity followed by rest intervals. As a result, people experience faster increases in cardiovascular fitness, and burn carbohydrates and fat more efficiently. 

 
Deep Stretch

Our 50min deep stretch class is beneficial to anyone and everyone. Using a long-hold series of stretches, we will lubricate the joints and deeply stretch the body's connective tissue. We not only seek to stretch our muscles; but rather, to work in to the body's connective tissues, especially in the hard to reach areas of the hips, pelvis and lower spine. Instead of the rhythmic contraction and release that best stretches muscles, connective tissue responds best to a slow, steady holds. When we gently stretch connective tissue, the body will respond by making muscles a little longer and stronger. Although the class will include intense and longer holds, it isn't muscularly strenuous, and seldom leads to sore muscles. Deep stretch practice is a complement to your regular, more strenuous workouts and is a practice that requires commitment and patience - but the rewards are big; it's hugely beneficial to a wide variety of people - from our most flexible and strongest clients to those with limited mobility, injury, chronic pain and seemingly insurmountable tightness. Your body will feel free and open, releasing deeply-stored tension.

 

DANCE*FIT:

Funky, sassy, sexy, high energy, heart pumping cardio dance inspired by your favorite pop and hip hop artists! Guaranteed to bring out your inner dancer! Be ready to bust a move and drop it like it’s hot to your favorite top 40 hits. This class focuses on cardio by way of follow along dance. A KILLER FAT BURNING HOUR combining all elements of fitness – cardio, muscle conditioning, balance and flexibility, boosted energy and a serious dose of awesome each time you leave class.

 

Zumba® Fitness:

Perfect for everybody and every body! Each Zumba® class is designed to bring people together to sweat it on in a dance-fitness P-A-R-T-Y like atmosphere! How It Works: We take the "work" out of workout, by mixing low-intensity and high-intensity moves for an interval-style, calorie-burning dance fitness party. Once the Latin, Top 40 and World Rhythms take over, you'll see why Zumba® Fitness classes are often called exercise in disguise. Super effective? Check. Super fun? Check and check. Ditch the workout and JOIN THE PARTY!

Circuit Training

Perfect For: Anyone looking for a circuit/interval training workout including simple and easy to follow, yet effective, cardiovascular and stregth exercises in one TOTAL BODY sweat session! All levels welcome as modifications and progressions will be shown! A PERFECT start for someone starting their fitness journey but super effective and engaging for seasoned exercisers! Benefits: This class will help push you past your plateaus to help you reach your fitness goals faster. Using your own body weight or light dumbbells, bands or TRX Suspension Trainers you will gain muscular endurance, tone, and definition, and you will also experience that increased calorie afterburn!!

 

ABs and ASSets

Come and get your SIX-PACK on and target that ASSet! Exercises that require the core section of the body will be incorporated to build strength in the abdominals, back and pelvis resulting in ultimate tightening and firming of the mid section. Then it will be down to the mats for gentle but effective bodyweight, light weights or band exrcises to tone and tighten the glute muscles (aka BOOTY)! All of these exercises help to build the stabilization necessary to function more comfortably in life in general. ALL LEVELS Welcome!

 

Cardio Kickbox

Strike, punch, and kick your way through this fun, high energy, music pumping workout designed for all fitness levels. Cardio kickboxing routines combine martial arts, boxing, and aerobics. Build cardio stamina and strengthen arms, core, and lower body. This class includes modifications and progressions for ALL fitness levels!

 

MIXXEDFIT®

MixxedFit® is a people-inspired dance fitness program that is a mix of explosive dancing and boot camp toning. Everything about our dance fitness program can be described as explosive – all of our movements are always big, exaggerated, full-out, and our very best. But for ALL levels, shapes and sizes of fitness!

 

Kids Yoga

If I Was a Bird Yoga, San Diego's leading kids yoga studio, is proud to announce our expansion to the Southern Pines area and our collaboration with FORTE Fitness. Classes are fun, inclusive and creative, where every pose is a child's pose. Our classes are great for preschool and elementary-age children and include traditional yoga postures, fun music, creative themes, and fun activities!

 

Kids Fitness

Ages 4+ Kid's Fitness is our "mini functional fitness class"- JUST FOR KIDS! By meeting new friends and playing a variety of games from tag and jumping rope, obstacle couses and exercise stations to relay races, we hope to increase your child's activity level in a safe, fun, and constructive atmosphere! By turning fun into fitness, we will teach healthy living for life! Please bring water, a towel and sunscreen your child as we also go outside. Ages 4 and up. *CLASSES MUST HAVE A MINIMUM OF 5 kids PRE-REGISTERED- you will be notified by the instructor in advance if the class does not meet it's minimum and receive credit/refund* 

 

Kids DANCE*FIT

Kids DANCE*FIT is a modified version of Adult DANCE*FIT Class. The class is recommended for kids starting at 4 years old and up. Dance moves, athletic based exercises and ROCKIN' music are used to make fitness fun. Forte Kids- DANCE*FIT helps develop a healthy lifestyle and incorporate fitness as a natural part of children’s lives. Classes incorporate key childhood development elements such as leadership, respect, team work, confidence, self-esteem, memory, creativity, coordination, and balance. Kid approved games throughout make this group class "exercise in disguise"! *CLASSES MUST HAVE A MINIMUM OF 5 kids PRE-REGISTERED- you will be notified by the instructor in advance if the class does not meet it's minimum and receive credit/refund* 

 


FORTE Classes

 
FORTE Fit:

Our most demanding functional fitness training session, Forte Fit, is for those who already possess a basic understanding of proper technique and training principals who constantly strive for more! This class will focus on "military athlete" training principals and utilize more technical equipment to include barbells, kettlebells, plyo boxes, heavy sandbags and more. Exceptional programming lead by our most knowledgeable and accredited certified personal trainers "coaches" will excite the mind and provide the ultimate challenge to the body!

 

FORTE Barre:

Barre fitness is a barre-based class using a combination of postures inspired by ballet and other disciplines like yoga and Pilates. The barre is used to balance while performing small isometric movements for strength training. Also, often used in class are resistance bands, a soft exercise ball to help engage leg muscles, light handheld weights as well as mats for targeted core work. Barre class is a total body work out focusing on form while toning your thighs, abs and arms.

FORTE B3 (Barbells, Boxing, Bags):

Forte B3 exists as a spin off of our FORTE Fit Class. It is for those who possess a basic understanding of proper form and technique and who constantly strive for more! This class will use "military athlete" training principals and utilize more technical equipment to include the THREE B's: Barbells (and all the other "-bells" like Kettlebells and Dumbbells), Bags (sandbags and punching bags) as well as Boxing Drills (we have gloves but you can bring your own)! Exceptional programming lead by our most knowledgeable and accredited certified personal trainers "coaches" will excite the mind and provide the ultimate challenge to the body!

TRX Barre + Circuit

FORTE Circuit+Barre is offered for all fitness levels interested in a circuit/interval training workout that blends a total body workout and the isometric movements of a traditional Barre class. Targeting areas to sculpt and tighten your guns, buns, thighs and core, this class will push you mentally and physically. Don’t be fooled by its low-impact, mainly isometric exercises (which consists of holding poses with isolated muscle fine toning movements). You can expect to sweat, shake, and love every second of it because the results you’ll see and feel are safe and fast! Barre enthusiasts notice better posture, less back pain, more muscle tone, weight loss, increased flexibility and even reduced stress! This class welcomes all levels, as modifications and progressions will be shown! A PERFECT start for someone beginning their fitness journey but super effective and engaging for seasoned exercisers! Benefits: This class will help push you past your plateaus to help you reach your fitness goals faster. Using your own body weight or light dumbbells, bands or TRX Suspension Trainers you will gain muscular endurance, tone, and definition, and you will also experience that increased calorie after burn!! This workout takes barre inspired exercises and puts them in a circuit format to speed up your results and amp up the burn…. yes, even more!

FORTE Bootcamp: 

Looking for results? Love a challenge? Hit a plateau? Need to lose weight? Forte Bootcamp is your solution! FORTE Bootcamp is a specifically designed workout program focused on building total body strength, using a wide variety of exercises and formats.These workouts challenge the body, incorporating sprints, plyometric movements, weight training, and body weight exercises that can all be modified and progressed to accomodate any fitness level. Bootcamp is the perfect combination for building overall fitness, athleticism, speed, power, and endurance. This type of training yields big results and will change your body! Each workout is unique, challenging, and fun. All fitness levels are welcome! Come see what FORTE Bootcamp can do for YOU!

 

FORTE Youth Athetic Conditioning: 

*CLASS MUST HAVE AT LEAST 2 PRE-REGISTERED BY 9PM THE NGHT BEFORE TO BE HELD. YOU WILL BE NOTIFIED ONLY IF THERE IS A CANCELLATION* This program is Coached by one of our collegiate athletes/college stength and conditioning coaches on staff and is available for youth ages 8+ years and is geared towards building and promoting athleticism- endurance, strength, core. The areas of focus will include youth appropriate strength training, speed work, agility, mental fitness and endurance. The program is open to any youth looking to become more fit or current athletes with a desire for improvement in a fun and supportive environment!

FORTE Boxing and Buns:

It's all about the BOXING and BUNS! The lower body will be worked using a variety of exercise techniques from squats to plyometrics while the upper body is challenged through close quarter combat (CQC) boxing techniques and drills! It's a results yielding super combination for any and all fitness levels!

 

FORTE TRX Circuit

FORTE TRX Circuit is a new class with a twist! Offered for all fitness levels, TRX Training or Total Resistance Exercise refers to a specialized form of suspension training using body weight exercises to develop strength, balance, flexibility and core stability simultaneously. Suspension trainers are a performance training tool that leverages gravity and the user’s body weight to complete the exercises. This class will utilize Suspension trainers, medicine balls, jump ropes, battle ropes as well as a number of other cardio based exercises to create a heart pumping, core shredding good time, in a circuit/interval training workout structure. This class welcomes all levels, as modifications and progressions will be shown! A PERFECT start for someone beginning their fitness journey but super effective and engaging for seasoned exercisers especially runner, cyclists or endurance athletes! Benefits: This class will help push you past your plateaus to help you reach your fitness goals faster. Using your own body weight with TRX Suspension Trainers you will gain muscular endurance, tone, and definition, and you will also experience that increased calorie after burn!! So step outside the box and give it a try!

 

FORTE BOSU® Fit:

A fun & intense high-energy, circuit based, total body workout designed to burn fat, improve muscular strength, core strength, balance & cardio health. This upbeat class will alternate between cardio & strength, using both the stable & unstable surface of the BOSU (half ball). Incorporating the use of body weight, resistance equipment, weights and the BOSU trainer, this class is guaranteed to blast calories while challenging your physical endurance. The trick is the BOSU®! This piece of equipment is also known in the fitness industry for delivering effective cardio workouts to individuals ranging from elderly to elite athletes. This class is easily modified to challenge participants of all fitness levels and abilities. Come give it a try!

 

FORTE MMA Fit

Come and train like a professional fighter...and see some awesome results! Each MMA FIT workout includes: warm-up, quickness training, technical instruction and an MMA ultimate performance workout. Warm-up consists of static and dynamic stretching and cardio (jump rope, jogging movement drills). Quickness training/ speed agility pate drills, speed ladder drills, grid drills. Movement prep instruction:Performance workout. Core, strength, HIIT circuits. Ultimate performance training: circuits, striking drills for time, cardio performance sessions sprints.

 

FORTE M.E.L.T. for Recovery

A 55 minute class for anyone who feels the aches and pains of life. Whether you had a hard workout, a difficult work week, need to recharge, or just want to feel the benefits of connective tissue rehydration, MELTing can work for you. We will use special soft balls and rollers to Reconnect, Rebalance, Rehydrate, and Release. About the Instructor: I am, Shannon Drake Cox. I have lived in the Pinehurst/Southern Pines area most of my life. I have been a personal trainer for over 20 years. Currently, I am a certified personal trainer with ACSM. After graduating from UNC-Chapel Hill, with a degree in Exercise and Sport Science, in 1996, I went to work at FirstHealth Center for Health and Fitness. I worked with Cardiac Rehab and Pulmonary Conditioning, taught water aerobics and kickboxing classes and gave fitness orientations to new members. I participated in the Executive Health Program and Total Health screenings, which allowed me to enhance my skills in testing cardiovascular fitness, flexibility, and strength, as well as, body composition measurements. I worked with the physical therapy department on “fitness therapy”, transitioning patients from physical therapy back into a safe workout environment. I became a Certified Exercise Specialist through ACSM in 2000. Before I left FirstHealth in July of 2000, I was fortunate enough to participate in a program at East Middle School in Biscoe, NC. The program was part of an effort to bring fitness and nutrition awareness to “high risk” students in rural areas. Along with the school nurse, and a registered dietitian, I helped develop a program that incorporated good hygiene, healthy food choices, and movement. Several of our kids saw significant improvements in behavior, grades, and overall health. I was introduced to The Melt Method at an IDEA conference and knew it would be a great addition to my skills package. I know younger and older people who deal with aches and pains daily; and, it is my hope that I can help them find relief from the constant discomfort caused by "stuck stress". I have worked with people of all backgrounds, but find that my real passion is working with “women with curves” and children. I understand how difficult it is to lose weight, especially with the daily stress of our lives. I make it my goal to help you with a program that you will want to do, with or without a trainer, for the rest of your life.

 

FORTE D2C (Dare to Chair Dance)

It’s LADIES NIGHT OUT every Friday at FORTE FITNESS! Join us for fun and fitness learning a sexy and sassy chair routine while working your arms, legs and core. Boost your confidence and feel like the beautiful woman you are! Each class will be dedicated to learning choreography to one song so plan to get your sweat on! No previous dance experience necessary. All levels welcome! Due to nature of class, ages 18+ allowed in the studio. BYOC: Bring your own armless chair please!!

 

FORTE Form and Lifting Technique

Join us for this unique specialty class focusing on weight lifting FORM and TECHNIQUE. Whether you are a beginner expressing interest in our FORTE FIT or FORTE B3 Classes, or a seasoned weight lifter or exerciser just desiring a greater knowledge and understanding of free weight lifts and complexes inluding, but not limited to, Barbell, Kettlebell, Dumbbell and Sandbag, this class would be extremely beneficial! Lifting safely, effectively and injury free is our #1 priority at FORTE FITNESS. This class will also offer you the opportunity to obtain "MAX" lifting capabilities and values for advanced athletes seeking to use prescribed weight percentages during programmed workouts at Forte.

 

FORTE Kids Active Yoga

Ashley Cook and If I Was a Bird Yoga, San Diego's leading kids yoga studio, is proud to announce our expansion to the Southern Pines area and our collaboration with FORTE Fitness. Classes are fun, inclusive and creative, where every pose is a child's pose. Our classes are great for preschool and elementary-age children and include traditional yoga postures, fun music, creative themes, and fun activities!

 

FORTE Yoga Flow

Flow Yoga is open to all levels of practice. Modifications will be given as we move through poses that build strength and flexibility in all. Whether you use the class for restorative yoga by choosing the lower options or choosing the higher options for a deeper flexibility while building a stronger foundation. Linking your breath with your movements will help you center your mind as well as your body through inhalation’s and exhalations. Working on alignment with poses through sun salutations, which will warm our bodies, warrior poses along with balance poses, will encourage strength and endurance. Then we will finish our work in folds and twist, bringing flexibility and centering to our bodies. To end our class we will enjoy relaxation to cleanse the mind and release the tension we tend to hold onto.

 

FORTE Yoga Sculpt

A combination of weight training and Yoga to revamp the metabolism. The usage of weights through a flow of yoga and other exercises will not only keep your heart rate boosting but the after affect of lean muscle mass will want you coming back week after week. Expect a total body workout along with upbeat music and so much more! Participants should bring a bottle of water, yoga mat, and towel. Sneakers are not required. Free weights and other props will be provided.

 

 

 

 

Special Sessions

Tabata Bootcamp

Tabata Bootcamp TM is a program that combines the effectiveness of group support, encouragement and accountability, bootcamp fitness and an interactive website with the hottest trend of High Intensity Interval Training for ALL FITNESS LEVELS. Tabata Bootcamp TM is specifically formulated to fit every fitness level from beginner to advanced. Lose inches and sizes and get in the best shape of your life! Get ready to sweat and succeed with results you can feel and see! The program is designed for 8 weeks of classes twice a week and daily HIIT videos from the website. Participants are encouraged to commit to the 8 weeks; however, drop-ins are welcome if there’s room and will get a great workout! Class is 45 minutes of non-stop exercises, combining 40/30/20, 30/20/10 and 20/10 interval timing, as well as circuit intervals.