Studio work
Class formats
Bag, S&C, yoga, dance, engine. Book the group slot on your gym’s app if you want the packed room. The written week on Today is how we actually train.
How to do the two that steal form
Bag and floor
Watch once. Then run the written week. Skill before chaos. Breath before another engine class.
How to do it
Skill before chaos on the bag
Wrap, rotate, jab, then rounds. If the jab dies, the round is over. Shoulders still have to press tomorrow.
Precision Striking
How to do it
Positions that last
Sunday is a session. Floor work so Monday’s squat still exists. Breath is the load.
Yoga With Adriene
On the floor
Six cards. No fluff.
S&C
Strength and conditioning
Who: Anyone who wants to get stronger and still be able to run, climb stairs, and last a full workday. Beginners welcome if they will listen.
What you need
Sample 40–50 min
- 0–6 — Pulse raise + pattern prep (hinge, squat, push, brace)
- 6–22 — Strength pair: squat or hinge + press or row
- 22–38 — Conditioning piece: bike / rower / bag / floor EMOM
- 38–50 — Core finisher + down regulation
Studio class. Book the slot in your gym's app if you want the group room. The written week on Today is the overlay.
Boxing Bag Workout
Skill + engine on the heavy bag
Who: People who want to hit something with intent. No fight-gym ego. Shoulders and hips that can rotate.
What you need
Sample 40–50 min
- 0–8 — Skip, shadow, hip turns, guard
- 8–18 — Skill rounds: jab, cross, hook, slip
- 18–38 — Bag rounds 2–3 min with short rest, combos + footwork
- 38–50 — Core / bag-hold finisher, wraps off, breathe
Bag skill lives on Thursday in the Vajra week. Group bag classes still book in your gym's app — this guide only writes the round structure.
HRX-style conditioning
HRX Workout and HRX '22 energy
Who: People who like a high-energy engine class and want the same engine with cleaner standards.
What you need
Sample 40–50 min
- 0–5 — Dynamic warm-up, jump-rope or high knees
- 5–15 — Skill: burpee, push-up, hinge to standard
- 15–38 — Wave or chipper: floor + bag + bike
- 38–45 — Core + walk-down heart rate
HIIT energy, with the same standards as the rest of the week. Use it as engine work, not as a skip-the-lift day.
Yoga / Evolve Yoga
Mobility, breath, positions that last
Who: Desk backs, stiff hips, anyone who lifts and still cannot touch their toes. Mixed rooms.
What you need
Sample 40–50 min
- 0–8 — Breath, cat-cow, hip openers
- 8–30 — Standing series + balance
- 30–48 — Floor: posterior chain, shoulders, twists
- 48–60 — Savasana / box breathing
Studio class. We use it as the recovery day inside programs, not as a skip-the-work day.
Dance Fitness
Cardio that does not feel like a treadmill
Who: People who will not do HIIT on a rower but will move if the room is loud and the steps are clear.
What you need
Sample 40–50 min
- 0–6 — Groove warm-up, low impact
- 6–35 — Blocks of 8-counts, repeat, raise impact
- 35–42 — Peak combo
- 42–45 — Cool down stretch
Studio class. We will not pretend it is a strength session. It is aerobic work and a good rest-day heart-rate piece.
Weekend Yoga
Longer floor, slower breath
Who: Saturday / Sunday bodies that sat all week. Anyone who needs hips and T-spine back.
What you need
Sample 40–50 min
- 0–10 — Longer breath work
- 10–40 — Flow + holds for hips, hamstrings, shoulders
- 40–55 — Yin-style floor
- 55–60 — Close
Weekend studio class. Pair it with a Saturday gym-floor lift if the week still has a squat in it.