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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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Rumble

CLASS LEvel Descriptions

Moderate to Intense – all RUMBLE classes fall into the moderate to intense category. We will meet you where you are and provide multilevel variations, creating an appropriate experience for everyone from beginner to advanced.

CLASSES

Heavy Hitters*

  • 60 minutes
  • Bodyweight Strength, Cardio, Endurance
  • Unheated Room (70°)
  • Moderate to Intense // Quick pace with rest periods

Because hitting other people is frowned upon, let’s hit some heavy bags instead. These boxing-inspired training drills are perfect for anyone interested in out-of-the-box strength, cardio and endurance training and stress relief! To be clear, this is boxing inspired training. While classes are taught by certified boxing instructors and focus on proper form and technique, you will NOT be a trained fighter. So don’t go getting rowdy in public, we can’t guarantee you’ll win.

*Due to Covid-19 precautions, we are no longer providing rental boxing gloves. We are asking that you now bring your own. We apologize for any inconvenience and appreciate your continued support during this time.

The Circuit

  • 60 minutes
  • Strength, Cardio, Endurance
  • Unheated Room (70°)

In a circuit style, we combine traditional TRX suspension training with various equipment like bells, bags, (slam, sand, wall) balls, bands, ropes, rowers and airbikes. Expect a full-body, strength-based workout, with a hint of cardio to improve agility and endurance, that will always keep your body guessing.

Reps & Sets

  • 60 minutes
  • Interval based strength training
  • Unheated Room (70°)
  • Moderate to Intense // Slower pace strength with cardio bursts

Moving through full body exercises as a group, we focus on larger muscle groups, using heavier weights, blending isolated and dynamic movements, with short cardio bursts that will build lean body mass, while burning body fat, improving body composition and kicking your metabolism into overdrive.

On the Clock

  • 60 minutes
  • HIIT style bodyweight endurance training
  • Unheated Room (70°)
  • Moderate // Fastest pace

Using bodyweight exercises, plyometrics and high-intensity intervals measured by the clock, this speed and endurance class will push you to your limits both physically and mentally through constant heart rate elevation and minimal recovery periods.  

MetCon

  • 60 minutes
  • Metabolic Strength & Cardio Conditioning
  • Unheated Room (70°)
  • Moderate // Fastest pace
Get in and out with a good old fashion MetCon.  In this full body workout, we will challenge your muscular and cardiovascular endurance with compound movements at an intense pace.  We will use a variety of equipment, such as barbells, dumbbells, kettlebells, slam balls, wall balls and body weight.
***This is an intermediate class so some experience is suggested, but as always, safe modifications, encouragement and proper progressions will be available.***

Hustle & Flow Combo

  • 60 minutes
  • Equal parts strength/conditioning & yoga/deep stretch
  • Unheated Room (70°)
  • Moderate to Intense // Mixed pace

The advantages of a comprehensive wellness routine, including; strength training, cardiovascular exercise and yoga practice, are no secret. But in reality, as busy adults, sometimes fitting it all in isn’t realistic. We get that. And we’re here to help. Our Hustle & Flow class offers you the best of both worlds by beginning with strength training with intermittent cardio intervals utilizing an array of equipment like dumbbells, kettlebells, medicine balls, TRX, battle ropes, air bikes, etc. and finishes with purposefully planned yoga poses to counter stretch and detox the muscle groups previously targeted in your strength series. Modifications are always provided to ensure the significant benefits of this combo class can be experienced by all fitness levels.

Strength & Cycle Combo

  • 60 minutes
  • Equal parts strength and cycle
  • Unheated Room (70°)
  • Moderate to Intense // Mixed pace

We’ve stacked 30-35 minutes of strength training in our weight room on top of a 25-30 minute cardio-intensive finisher in our cycling room. This is ideal for anyone looking to fit the best of both strength training and cardio conditioning worlds into one really productive hour. This class is a great option for anyone new to strength training and/or cycling and wants to ease their way into a full hour of either activity.

Please bring water and a towel.

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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910-725-0933
Hours: 5:15am – 7:30pm
1605 Central Drive Southern Pines, NC 28387
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