Our workout

Our goal is to help you build muscle while protecting your body. [solidcore]'s low-impact exercises ensure minimal stress or force on your spine or joints.

Strength training workouts like [solidcore], can lead to excess post-exercise oxygen consumption (EPOC) or an "afterburn" effect. Your body continues to expend calories at an elevated rate even after the workout is finished (and up to 24 hours). This is due to the energy required to repair and recover muscles post-exercise.

At the gym, growing muscular strength is a common goal and can be reflected by a muscle’s ability to lift a load. At [solidcore] we train for muscular endurance – meaning we train your muscles to be fatigue-resistant and continuously work against an external force. Both training methods are effective and will improve your overall performance and health.

• Muscular strength: muscle’s ability to lift a load e.g. lifting one very heavy box. Programming for this incorporates high-weight loads and faster movement for a short period.

• Muscular endurance: muscle’s ability to resist fatigue over a sustained period e.g. moving boxes for an entire day. Programming for this incorporates lighter weight and slow movement for an extended period.

[solidcore] targets the type 1, or slow twitch muscle fibers (STMFs). Being fatigue-resistant, STMFs can sustain tension for a long time and control a muscle's endurance or ability to perform contractions with less fatigue. This can translate to improved performance in daily activities and other athletic pursuits.

Slower = stronger! Clients experience greater strength gains the longer the muscle remains under tension. By moving slowly, muscles undergo more metabolic work per second. Maintaining tension is necessary for achieving muscle failure during the controlled stage, which results in muscle growth. This takes traditional exercises, like a lunge, to the next level.

Introduction to our custom built reformer + the fundamentals of the workout

Your how-to [solidcore] class! Learn the basics and get a solid total body sweat.

Beginner level

Strength training workout focused on form

Graduate from Starter50 with this full-body workout, designed to strengthen your fundamentals and ease your transition to Signature50.

All levels

[solidcore]’s signature total body workout

Improve your muscular endurance through slow, controlled strength training exercises.

All levels

Core + lower body targeted strength training

Improve functional movements like walking, sprinting, or lifting objects by building core and lower body strength.

All levels

Core + upper body targeted strength training

Build core and upper body strength through slow and controlled strength training exercises.

All levels

Core + obliques targeted strength training

Train your core and oblique muscles to work harmoniously, enhancing your overall stability and balance.

Advanced levels

Lower + upper body targeted strength training

Build muscle through traditional core, lower, and upper body strength training exercises.

Intermediate/advanced levels

Oblique + lower body targeted strength training

Challenge your core, lower body, and obliques as you build muscle and enhance your muscular endurance.

Intermediate/advanced levels

Oblique + upper body targeted strength training

Hone your upper body strength while building your core complex.

Advanced levels

A strength training workout for seasoned clients

Push your limits with this extended, 65-minute signature total body workout.

Advanced levels

The ultimate [challenge] for advanced clients!

Elevate your signature total body workout with harder transitions, more demanding and amplified exercise.

Advanced levels