Ultimate hybrid training. Intelligent programming. Customizable for your personal goals. Varied workouts so you never get bored. Challenge yourself.
What is Fight Bike?
Ultimate hybrid training. Intelligent programming. Customizable for your personal goals. Varied workouts so you never get bored. Challenge yourself. Find your fight.
Fight Bike is the ultimate hybrid circuit training class. You’ve probably heard that before. That’s why we believe some things need to be experienced, and we encourage you to come join a class and experience what everyone is raving about.
The following are the reasons why FIGHT BIKE is different:
Assault Bikes
The Assault bike is the best "full body" cardio machine you’ve ever encountered. In fact, Men’s Health and Fitness voted the Assault bike the "Best Cardio Machine of 2014." This isn’t your average bike. It runs against a fan, incorporating both legs and both arms at the same time.
Unlike running, the Assault bike training is low impact, leaving your joints strong and healthy. You can give the Assault bike everything you’ve got with confidence that your joints are safe.
All Fight Bike workouts use this unequaled piece of equipment. The Assault bike helps keep your heart rate and cardio way up, for maximum strengthening of your cardiovascular and pulmonary systems, all while burning plenty of calories.
Workout Design
Fight Bike tailors your workout so you receive the best possible outcome for your individual goals and strengths. We use a combination of "time-to-work" ratios to get you in the best shape you’ve ever been in. And we say that with the utmost confidence.
We not only use an extensive array of exercises, but also a variety of workout designs, so your body is constantly challenged and you never get bored. Work outs can be a combination of bodyweight, plyometric exercises (where muscles exert maximum force in short intervals of time, with the goal of increasing power ), core work, free weights, or any endless combination of these and other exercises. Some days we may even shock your system with a very focused leg day!
Customizable
Needless to say, no 2 bodies are the same. And no 2 people are the same. And most of the time, everyone’s fitness goals are different. However, even if 2 people do have the same fitness goals, the path to their achievement will be different.
Fear not. Fight Bike has you covered. We offer different level workouts for each class, helping you to customize the workout to best fit your goals. On top of that, we also offer modifications for these levels, for beginners, through advanced, and everyone in between. We call these levels "paths."
Want to lean out? Choose path LEAN: use lighter weights and hit those higher reps. Want muscle growth or strength? Choose path MEAN or MACHINE: heavier weights and more difficult exercises. Or you can mix and match. FINALLY, a workout that will fit your needs, strengths and goals.
And don't worry, you will NOT do this alone. Our certified class instructors are there to help you decide what is best for your body, based on your goals and fitness level.
THE WORKOUT
Time-to-Work Ratio
Fight Bike's floor and weight work utilizes a "time-to-work ratio" workout system. Sound confusing? Not really. All this means is that you complete a designated number of reps of a given exercise within a designated amount of time. The reps are determined by your chosen workout path.
We use this method because it clears the pathway to reaching goals, whether it be muscle toning, muscle growth, or increased strength. The "time-to-work ratio" workout system allows for measureable improvements by following your progress based on reps and weights. Your body is kept moving at a brisk pace to burn calories and fat, while still focusing on your shaping goals.
Exercises
As previously noted, we use an extensive array of exercises, combining the perfect amount of body composition, functional training and full body motions to allow you to be fitter, feel healthier and look better. Our tricks of the trade include, but are not limited to: dumbbells, kettle bells, plyometric exercises, bodyweight exercises, slam balls, battle ropes and of course, the almighty Assault Bike.
Choose Your Path: Lean, Mean or Machine
In every Fight Bike class, will utilize modification paths (levels) designed to meet your goals. You can follow an entire path for the workout or pick and choose exercises from each segment. Your certified fitness instructor will help guide you. All paths will utilize the Assault bike, alternating between floor and weight work, for maximum cardio.
LEAN: Looking to tone and tighten? Then LEAN is for you. Higher reps at lighter weights will tighten up that body and keep you looking fit.
MEAN: Looking to build some muscle? Tap into MEAN and watch the gains flow. With slightly heavier weights than LEAN, and fewer reps, your muscles will grow and gain strength.
MACHINE: Looking for a serious challenge? On MACHINE, you will be lifting heavier weights, performing exercises using more difficult variations, and going non-stop with very few breaks. Don’t be surprised if you need a moment to collect yourself at the end of MACHINE. It is the ultimate workout.
Class Structure
Fight Bike classes offer the perfect mix of:
• variety - to keep your workouts interesting and your body guessing.
• structure - to make improvements and reach goals.
Workouts fall into one of three formats:
1. Assault Bike Work /Floor & Weight Work /Assault Bike Work /Floor & Weight Work
• 10 minutes of Assault bike.
• 10 minutes of floor and weight work.
• 10 minutes of Assault bike.
• 10 minutes of floor and weight work.
2. Assault Bike Circuit
• Workout follows a more traditional circuit. This involves rotating through the assault bike and exercises in a linear pattern, resting, then repeating the path again.
3. Assault Bike Work/Floor & Weight Work/Assault Bike Work
• 10 minutes of Assault bike.
• 20 minutes of floor and weight work.
• 10 minutes of Assault bike (finish with mass calorie burn.)
***Daily workouts are posted on the board, and of course, a certified fitness instructor will guide you. Don’t worry, you will not have to remember this, nor will you be tested on it. It is just information for your research and perusal.***
What to Expect
First Time
We ask first timers to show up 15-10 minutes early, so we can get you signed in and give you a basic rundown on how class works. To speed up the first timer process, please click HERE to fill out our online waiver.
Towels
We are going to make you sweat. We promise. Out of respect for each other and the space, we require that you use a towel at every workout. If you forgot yours, we have them for sale.
Find Your Fight
Why Fight Bike? Why do we do this? We do this because we love helping people find a fight inside them that maybe they didn’t know they had. We set up members for success, by having them set realistic goals, and giving them something attainable to fight for. We help you reach and celebrate your victories, because we know how hard you fight to achieve them.
We’re All In It Together
Fight Bike loves hard workouts, good energy and respectful people. During class, you will be sharing bikes, equipment, space and the workout itself. We would hope everyone acts in a positive, supportive, respectful, and encouraging manner, to yourselves and to each other. Respect the space and the encouraging environment we have provided for you to achieve your fitness goals. Let’s bring out the best in each other and have fun!
