CorePower Yoga: Yoga Sculpt

What’s Yoga Sculpt, and why’s it challenging for men?

“Yoga Sculpt is a total-body workout that includes a blend of yoga, weightlifting, cardio, and core strengthening all in one hour,” says Amy Opielowski, CPY master trainer. 

You’ll move through traditional yoga flows—some with dumbbells—work through bouts of strength-training (like dumbbell curl variations), and a round of cardio (jumping jacks, high knees, bodyweight squats, and burpees, for example), all while in a heated room. 

“Yoga Sculpt is specifically challenging for men, because it engages commonly weak areas (glutes, posterior delts) and stretches tight muscles (hip flexors, hamstrings, and pecs) associated with long periods of sitting,” Opielowski says. 

Do guys need a background in yoga? 

“You don’t—Yoga Sculpt is appropriate for all fitness levels, whether you’re a seasoned practitioner or new to yoga,” Opielowski says. You personalize your practice by increasing or decreasing the amount of weight and modifying poses as needed.

“Yoga Sculpt is a great introduction to yoga for men accustomed to strength training, because it incorporates fundamental exercises that might be more familiar to them, like squats, curls, and bentover rows.”

What are the benefits?

“It’s the perfect class to challenge and energize your current routine, while ensuring a well-rounded approach to exercise,” Opielowski says, because it has that focus on strength and intensity. “Yoga Sculpt improves muscular and cardio endurance, joint stability and mobility, and also helps balance all the muscles in your body.”

Overall, yoga diminishes imbalances and can reduce your risk of injury. You’re going to gain total-body awareness that translates to better coordination. “Yoga Sculpt is a mood-elevator and stress-reducer, too,” Opielowski says, and the final savasana ensures you have the opportunity to channel your energy inward and revitalize your hard-working mind and body.  

What can guys expect?

Aside from a challenging workout, Yoga Sculpt classes are upbeat and energetic, so be ready to sweat—a lot. “You’re going to need a towel and water bottle,” Opielowski says. 

Locations

Across the U.S. 

Tone House

What’s Tone House and why’s it challenging for men? 

“Tone House is an extreme, team-oriented fitness studio aimed at unleashing your inner athlete,” says Alonzo Wilson, founder and director of training for Tone House. 

What are the benefits? 

“Improved conditioning, which helps support every other thing you do, whether it’s basketball, CrossFit, or playing with your kids,” Wilson says. 

How often should guys attend? 

“I recommend a minimum of two classes per week, no matter your goal,” Wilson says. “Any less than that and it’ll always feel like your first day.”

Who should take the class? 

In short: Anyone looking to get in better condition and get lean. “The guy who typically strength trains and is trying to add some cardio; guys trying to boost athleticism; those looking to drop fat—all of the above and more,” Wilson says.

What can guys expect?

Trust us, it’s gonna kick your ass. The warmup itself is a test of endurance—with full-throttle high knees, quick steps, and traveling lateral burpees over mini barriers. Workouts are broken up by body part each day: total body, lower body/core, upper body/core, core, and conditioning. 

“Tone House’s goal is to implement the movement training philosophy, equipment, and challenging workouts normally geared toward professional athletes to anyone looking to take their fitness journey to the next level,” Wilson says. 

That means you’re sprinting, rowing, pushing sleds, and working your body through functional movements via unconventional means, like bungees and sliders. The atmosphere is charged, but not elitist. You’ll be cheered on and encouraged by your classmates through every rep. 

Location

NYC 

EverybodyFights: Trainx360

What’s Trainx360 and why’s it challenging?

“Our Class Series is focused on building the strength, explosiveness, and muscular endurance required for a 12-round fight; Trainx360, specifically, is an interval-based circuit class incorporating strength, cardio, and boxing components,” says George Foreman III, professional boxer, trainer, and founder of EverybodyFights. Stations may include rowing, cycling, suspension (TRX), free weights (kettlebells and dumbbells), battle ropes, and turf exercises.

What are the benefits?

“This is a great addition to any fitness regimen because it’s a high-intensity interval training workout, which has a wide array of benefits, including improved cardiovascular endurance and calorie burn,” Foreman says. “It also incorporates boxing, which is exciting and new for many people, so it keeps participants interested in coming back to improve their skills.”

How often should guys attend? 

It depends on your goals, but Foreman recommends creating a well-balanced regimen by incorporating some of the other classes, like Bags (boxing), Train (strength and conditioning circuits), Road (endurance), Fight (technique), and Flow (recovery) for a total of three to four days per week. 

Who should take the class?

Because Trainx360 is a mix of strength and cardio, it’s ideal for people looking to boost their overall fitness, drop weight, and/or build muscle. “The programming changes weekly (legs, core, full-body) and advanced participants can modify the weights they choose to take the workout from being cardio-based to strength-focused,” Foreman says. “Someone looking to learn boxing technique would do best in our Fight series classes, but Trainx360 welcome beginners, and trainers will guide you through unfamiliar movements.”

What can guys expect?

Classes are capped with a team challenge at the end, the programming changes weekly for the optimal training camp, and the music is cranked up. Sometimes there’s even a live DJ.

Locations

Boston, New York, and Kentucky (coming soon)

Life Time Athletic: Team Alpha

What’s Team Alpha and why’s it challenging for men?

Team Alpha steps outside of the normal routine, elevates strength, and shocks your body’s energy systems,” says David Freeman, C.P.T., Life Time Athletic Team Alpha national manager. The class can include Olympic lifting, strength training, and athletic movements. And while it’s in a group setting, it feels like personal training. 

What are the benefits?

You’ll get the attention you need to master basic lifts and more advanced moves. You’ll boost cardiovascular fitness and muscle endurance, cut fat, build muscle, and gain better mobility and flexibility. This is an all-around approach to fundamental strength training with the added bonus of having a team to support and motivate you. 

How often should guys attend?

“I suggest a minimum of three sessions per week so you’re able to see the benefits and get in a flow,” Freeman says. It’s a well-rounded program, so you want to stay consistent to keep the momentum going. 

Who should take the class?

“Team Alpha is perfect for the guy who typically does endurance training and wants to add some cross training, as well as people just trying to boost their strength and muscle mass,” Freeman says. “Alpha caters to a broad range of fitness levels, so I wouldn’t put this in a select box.” 

What can guys expect?

“Strength and conditioning with a hyper focus on movement under tempo,” Freeman says. This is Life Time Athletic’s most elite class available. You’re going to work every energy system to elicit the right response and achieve the results you crave.  

Locations

Across the U.S. 

Barry’s Bootcamp

What’s Barry’s Bootcamp and why’s it challenging for men?

Barry’s features two types of high-intensity interval classes: treadmill and floor work (25 minutes each) or strictly floor work. Either way you’ll still get lung-torching, muscle-blasting cardio and strength training in with the use of free weights, resistance bands, mini bands, and a bench/step platform.

HIIT’s challenging by nature because it ramps up your heart rate and maintains a high level of intensity. “You can choose heavier weights and pick a faster speed [on the treadmill]—it’s all under your control, complemented by the guidance of our trainers,” says Matt Nolan, C.P.T., NYC Barry’s Trainer.

What are the benefits?

By combining strength and cardio in one walloping workout, you get that caloric afterburn that revs your metabolism. It’s also efficient and tones your body faster than, say, cardio alone. 

How often should guys attend?

“The more you come, the faster you’ll see results; but balance is crucial, as is allowing your body to rest,” Nolan says. “What I love best about Barry’s is how we train specific muscle groups each day to allow for appropriate rest and to really maximize results.” Days are broken up by body part: abs, full body, arms and abs, butt and legs, and chest, back and abs. 

Who should take the class?

The class is adaptable for all ages and fitness levels. “I’ve had pro NFL athletes and men and women ages 60-plus in the same class,” Nolan says. “Everyone leaves fulfilled and able to keep up.”

Locations

Around the world

SLT

What’s SLT and why’s it challenging?

SLT, which stands for Strength-Lengthen-Tone, is a 50-minute strength training pilates workout done entirely on a Megaformer. You’ll use counter resistance to move the carriage against springs, use dumbbells and bodyweight moves to improve overall muscular strength, and activate slow-twitch muscle fibers via controlled movements.

“SLT can be quite challenging for every client, but men, in particular, find it more challenging because of the slow tempo required to perform the movements throughout class,” says Ian Richardson, C.P.T., SLT master instructor on the training and development team in NYC.  

If you’re used to explosive movements or muscling through exercises, SLT will shock your body and elicit that deep body-shaking muscle burn. Say you’re doing a lateral lunge or plank pike: “It’s all about keeping the muscles active while moving slowly with control on the machine.”

What are the benefits?

“You’ll target muscles you didn’t even know existed,” Richardson says. “Every class delivers a total-body workout that strengthens and sculpts, improving overall functionality and performance in other sports and practices.”

How often should guys attend?

Like other classes and disciplines, consider adding SLT into your regimen three times a week for optimal results.

Who should take the class? 

The great thing about pilates is it’s an excellent discipline on its own or as supplementary work. If you’re looking for a cardio element, SLT will help elevate your heart rate and get that great calorie burn, Richardson says. If stabilization and endurance are your goal, SLT will challenge you to target your body’s natural range of motion bilaterally and unilaterally. The time under tension of your slow-twitch muscle fibers will hone strength and endurance. If you want hypertrophy, you can customize the amount of spring tension you add to fatigue muscles. Overall, SLT will help improve your functional abilities—like flexibility, core stabilization, strength, and cardiovascular capacity.

What can guys expect?

“Beyond the physical, SLT will challenge you mentally,” Richardson says. “Mental focus is a huge component to success, as you have to listen and work on body proprioception within a short period of time.”

Locations

Across the U.S. 

Mile High Run Club: High 45

What’s High 45 and why’s it challenging for men?

High 45 is strictly running. You can cover 3-5+ miles during the interval-based endurance class—perfect for new and elite runners alike. In general, Mile High Run Club classes include treadmill-only work ranging from about 30-60 minutes with intervals, tempo, and hill work, as well as a blend of treadmill and free-weight floor work at varying durations. 

“MHRC classes are challenging for men because the coaches in class push the runners harder than they would on their own,” says Debora Warner, founder, CEO, and program director of Mile High Run Club. “Men tend to get competitive in group fitness classes, and if someone else is running faster, we often see a racing dynamic start to happen.”

What are the benefits?

“From a cardio perspective, running offers the biggest bang for your buck, and speed training is the key to running faster,” Warner says. “Interval training also provides an afterburn, which results in sustained caloric expenditure post-workout.” You’ll benefit from increased speed, strength, and endurance over time. Running’s also linked to better mental health, longevity, and high caloric burn.

How often should guys attend?

“Attending MHRC at least two times per week will guarantee performance gains and make one’s solo steady-state runs easier,” Warner says. If you’re training for a race, you can use MHRC classes to aid or even fulfill your training needs. 

Who should take the class?

People who typically strength train and want to add some cardio; anyone training for a footrace or triathlon; someone trying to drop fat; guys just getting into running; and runners who want to improve their efficiency. 

What can men expect?

“A heart-pumping, high-energy 45-minute interval class that includes speed, tempo, and challenging inclines,” Warner says. The studio space has a series of colored lights, motivational tunes, and the front row is set against a mirror so you can watch your form. All coaches are elite runners who can tweak your form and push your limits.  

Locations

NYC

 

Orangetheory Fitness

What’s Orangetheory and why’s it challenging for men?

Orangetheory’s 60-minute interval-training classes utilize a treadmill, WaterRower, and floor work with dumbbells, TRX suspension systems, medicine balls, and ABDollys to work your entire body.

“Whether you’re a professional athlete, a weekend warrior, or have never used a treadmill, Orangetheory is designed to challenge members based on their individual skill and performance level,” says Michael Piermarini, M.S., director of fitness for Orangetheory. “We utilize interval training based on your heart rate and overall class progress; it’s tracked throughout the workout and displayed on televisions inside the studio.”

What are the benefits?

“Whether it’s improving endurance or body composition, building fat-free mass or getting lean, Orangetheory is designed to help members improve their overall health and achieve their personal goals,” Piermarini says.

No workout is the same either; it changes every day. “By changing up each workout, the body and mind never get stagnant, which means you’ll achieve results even faster,” Piermarini says.

How often should guys attend?

Members attend Orangetheory anywhere from 1-2 times per week to supplement their training to 4-5 times a week for weight loss. If you’re just starting a routine, starting with 2-3 times per week is a great start, Piermarini suggests.

What can guys expect?

“Guys can expect to be challenged from a cardiovascular, muscular, and neurological standpoint due to unique strength, endurance, and power programming.” 

Locations

Around the world