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Workhorse Fitness & Yoga

Workhorse Fitness & Yoga was born from the desire to get the best results in the most efficient time with the support of a like-minded community.

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Find Your Fit

Have a specific goal in mind? Good.

Commit to consistently being in the studio three or more times per week and we guarantee we can help you get there.

AFTERALL, NOTHING WORKS UNLESS YOU DO.

We’ve taken the guess work out of the process to help you reach your goals as efficiently and effectively as possible. Once you’ve reached them, because we know you will, we’ll assess and adjust because our programs were designed to grow with you.

*The suggested weekly programs are fairly intense and we recommend working your way up if you’re just beginning or just getting back in the game (this is where taking advantage of our recovery options is key!)
**We offer complimentary consultations and would love to discuss your specific goals or situation if you would like a more customized plan.

GOAL: FAT LOSS

When your primary focus is to lose fat, an equal mix of our RIDE and RUMBLE classes while being sure to hit a RECOVER class will do the trick.

When endurance and strength training are put together, you have the most powerful combination for fat loss success.

Example Fat Loss week:

DAY 1 – RUMBLE
DAY 2 – RIDE
DAY 3 – RECOVER in studio
DAY 4 – RUMBLE
DAY 5 – RECOVER in studio or at your own home
DAY 6 – RIDE
DAY 7 - RUMBLE

GOAL: MUSCLE GAIN

Want to see and feel some strength gains? We suggest focusing on our RUMBLE classes, maybe sneaking in a Performance RIDE and absolutely making a RECOVER class or two a priority to help repair and restore the muscles that you’ll be working hard.

Example MUSCLE GAIN week:

DAY 1 – RUMBLE
DAY 2 –RECOVER in studio
DAY 3 – RUMBLE
DAY 4 – RECOVER in studio
DAY 5 – RIDE
DAY 6 – RUMBLE
DAY 7 - RECOVER in studio or at your own home

Cross training is proven to be one of the most effective ways to improve power and exercise efficiency. We can guide you to utilize our program as a whole with a purposeful and targeted approach which will help you reach your goals faster while avoiding injury, burnout and plateau.

GOAL: INCREASED ENDURANCE PERFORMANCE

If you’re in it for the long haul, we suggest a heavy dose of classes that challenge both your muscular and cardiovascular endurance. You can get this from a specific combination of our RIDE and RUMBLE classes while always remembering to build RECOVER days into your training plan.

INCREASED ENDURANCE PERFORMANCE week:

DAY 1 – RIDE
DAY 2 – RUMBLE & RIDE
DAY 3 – RECOVER in studio
DAY 4 – RIDE
DAY 5 – RUMBLE
DAY 6 –RECOVER in studio or at your own home
DAY 7 - RUMBLE & RIDE

GOAL: OPTIMAL MENTAL & EMOTIONAL WELLBEING

Get your mind right so you can function to peak performance in all areas of your life. Whether that means shutting out the world in a dimly lit flow class or taking some aggression out on a heavy bag, we have a strategy that will leave you feeling rejuvenated and relaxed.

EXAMPLE OPTIMAL MENTAL & EMOTIONAL WELLBEING week:

DAY 1 –RECOVER in studio
DAY 2 – RUMBLE
DAY 3 – RECOVER in studio
DAY 4 – RIDE
DAY 5 –RECOVER in studio or at your own home
DAY 6 – RUMBLE
DAY 7 - RECOVER in studio

This past YTT weekend was full of adventure!  It This past YTT weekend was full of adventure!  It was the last weekend before final exams and graduation. #woohoo 🥳

Our teacher trainers explored the business of yoga, what constitutes as ethical behavior in yoga and explored the sacred role of a teacher.  The YTT’s learned different ways to develop themselves professionally after they graduate and worked through final practices and preparations for their final exam class.  

We can’t believe that they are already here!  It’s been an amazing journey so far and our teacher trainers have put the work in both personally and professionally.  We can’t wait for the last weekend together to enjoy in each others final classes and rejoice in the fruits of our labor.

Pictured is our YTT @adailydoseofginger practice teaching her final Vinyasa class with a backbend focus.

#reachforyourgoals
We’re looking at you today, Victory Riders. Ha We’re looking at you today, Victory Riders. 

Happy Sunday. A friendly reminder that recovery movement and NON-movement is equally important as training, as it will have a direct impact on your performance.
#NUTRITION made easy! We’re excited to partner #NUTRITION made easy! 

We’re excited to partner with @spoonlickerscatering  to be an official pickup location for their weekly prepped meals. 

@spoonlickerscatering offers a variety of options to fit whatever your nutritional needs may be; paleo, whole 30, flexible, etc…

➡️SWIPE for next week’s meals.

How many of you make great nutrition choices until you’re caught unprepared and you’re wandering the grocery aisle starving?! 🙋🏼‍♀️🙄

✅Visit the @spoonlickerscatering website
✅order your meals BY 5pm on Saturday 
✅Use promo code WORKHORSE for free delivery
✅pick up in the Workhorse fridge between 5-7:15pm on Tuesday evenings

#NoExcuses 
Let’s tighten up your nutrition game to match your training efforts this summer 👊🏼
Choose wisely 👊🏼 Choose wisely 👊🏼
Posted @withregram • @ldcowdrey Where you are to Posted @withregram • @ldcowdrey Where you are today is not where you will always be. Gaining and maintaining healthy movement is a daily process. 

Join me tonight for Mobility FLOW at 5:45 @workhorsefitnessyoga 

This practice uses a combination of self-myofascial release with active and passive stretching to release tight and sore muscles while improving active range of motion. The work isn't easy, but it's worth it!
4️⃣ Days until @thevictoryride! We are so in 4️⃣ Days until @thevictoryride! 

We are so incredibly lucky to have the advice and guidance of certified sports nutritionist, @fuelforcenutrition at our disposal. TAKE HER ADVICE! 👇🏼

Posted @withregram • @fuelforcenutrition Create your own event fueling and hydration plan🥇 

When it comes to prepping and fueling for endurance events it is always helpful to go into it with a plan! A plan that is tailored to your personal needs and preferences, and is also based on the duration of the event. Going into an event day of without a plan in mind can leave the chance of under fueling, GI upset🙅🏼‍♀️ and result in suboptimal performance. 

When it comes to fueling BEFORE and DURING an event, you always want to make sure you have practiced with the fuel source first. Find what your gut tolerates, what’s easily accessible for the specific type of event, and what provides enough energy to achieve optimal performance for the duration of the event. 

Things to consider when choosing a fuel source for DURING: 
▪️does it provide enough carbohydrates based off of the recommended amounts 
▪️ does your gut tolerate it 
▪️ do you enjoy the taste of it
▪️did it work during training? If it didn’t, what do you need to adjust? 

Go into your event already hydrated💧and aim for 5️⃣-1️⃣0️⃣ounces of water every 10-20 minutes during. If it is a long lasting event find out how you are going to hydrate - 
▪️do they have water stations? If so, how many? 
▪️Can you wear a water pack or carry a water bottle? 
▪️Is it going to be hot/humid? If so you may need to add electrolytes to your water. 

If you’re training for an event and need help coming up with a fuel plan send me a DM or email fuelforcenutrition@gmail.com! Proper fueling can make a huge impact in performance and give you that boost in energy you might be missing.

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Hours: 5:15am – 7:30pm
1605 Central Drive Southern Pines, NC 28387
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