2 CORE
training programs

elevate offers two training programs for you to choose from so no matter what your goals are we can help you

Pulse

If your heart’s beating fast and your legs are begging for mercy... congratulations, you’re in Pulse. This is our cardio-focused class designed to boost fitness, build stamina, and leave you feeling like a slightly sweatier version of your best self.
This is your go-to for cardio conditioning, combining intervals, bodyweight movements, and light-to-moderate weights in workouts that challenge your lungs as much as your mindset.

You will

  • Improve Cardiovascular Health: Get your heart pumping with workouts that strengthen your engine from the inside out.

  • Burn Calories & Boost Energy: Feel-good endorphins guaranteed — and yes, your steps will definitely go up.

  • Build Everyday Fitness: Develop stamina and movement patterns that help you move better, longer, and with less huffing and puffing.

  • Promote Community Spirit: Join a supportive, motivating environment that encourages personal and collective growth.

Force

Strength training that actually delivers. Force is our dedicated strength program designed to help you build muscle, increase power, and — yeah, maybe fill out your favorite tank top or booty shorts while you're at it. Jokes aside, this class is for anyone serious about getting stronger — whether you’re new to lifting or a seasoned pro.
Expect a structured, progressive program that’s challenging, effective, and built to help you hit your strength goals.

You will

  • Increase Muscle Mass: Use targeted resistance training to grow and define lean muscle.

  • Enhance Power: Build explosive strength that carries over to sport, training, and life.

  • Boost Metabolism: Add muscle, raise your resting metabolic rate, and support long-term fat loss.

  • Develop Functional Strength: Train movement patterns that make you stronger in — and out of — the gym.

Sample Programming

Pulse

4 Rounds for Max Effort:
• 2-minute Air Bike – Max Calories
• 20 Box Step-Overs (with dumbbells)
• 10 Burpees
Rest 1 minute between rounds

Every 4 minutes for 16 minutes (4 sets):
• 200m Run or 200m Ski
• 15 Wall Balls
• 10 Dumbbell Snatch (alternating)
• 20 V-Ups

Cash-Out:
Tabata Plank Hold (20s on / 10s rest × 8)

Force 

Back Squat – 3 × 5
Build to a challenging but clean 5-rep set.
Focus on depth, control, and drive.

Accessory Superset – 3 Sets
• 8 Romanian Deadlifts (dumbbell or barbell)
• 16 Box Step-Ups (bodyweight or weighted – alternating legs)
Rest 90 sec between sets

Finisher – “Quad Burner”
3 Rounds for Time:
• 10 Front Squats (moderate load)
• 15 Kettlebell Swings
• 200m Row
Rest 1 minute between rounds