Call: (315) 382-3391

What Is AMPD Resistance?

 AMPD Resistance is the latest group fitness format from the creators of Kettlebell AMPD®. It raises resistance band training to a whole new level! AMPD Resistance takes great music and combines it with simple resistance band movements to create a fun, effective total body workout that is safe for all fitness levels.
Class Schedule:
Mondays
6:30-7pm
Whole Body Blast
The Fit Stop

 What is Kettlebell AMPD?

Kettlebell AMPD takes heart-pumping music and your favorite kettlebell moves and combines them into 60 minutes of calorie-torching fun! This whole-body workout emphasizes group fitness and focuses on specific areas such as arms, legs, core, and cardio. Each song concentrates on a main area, while still maintaining a whole-body routine.
 Class Schedule:
Sundays            Wednesdays
                 9-10 AM         6:30-7:30 PM                 
The Fit Stop

Core

Axe Chops
Clam Shells
Crunch
Floor to Shelf
Mountain Climbers
Oblique Crunch
Oblique Cross Crunch
Plank
Russian Twists
Scissor Kicks
Supine Leg Lifts
Teapots/Dips
Toe Taps
Windshield Wipers
V-Sit

Lower Body

Fire Hydrant
Glute Bridge
Glute Kicks
Glute Leg Lifts
Glute Step- Up
Step Up/Down
Step Up Squat

Upper Body

Chest Fly
Picture
Lay on the floor with knees bent and lower back pressed into the mat. Arms are at sides, at shoulder height with arms rounded at elbows.
Picture
Keeping arms rounded with elbows stationary; press hands together until the dumbbells touch. Keeping arms fixed; lower back to the floor.
Chest Press
Picture
Lay on the floor, knees bent, lower back pressed into the mat. Put arms out 90 degrees, like field goal posts.
Picture
Keeping lower back pressed into the mat. Press weights up over chest and together. Lower to start.
Front Raise
Picture
Shoulders down away from ears Bring arms in with arms over thighs.
Picture
Raise arms to shoulder height. Then bring back to start.
Picture
Here is a side view of the shoulder-height action.
Overhead Press
Push Up
Picture
Start with your shoulders stacked over your wrists. Do not settle your shoulders into the joints. Instead, push up and away so your shoulders are high. Keep core tight, don't sag midsection. You are up on toes.
Picture
Bend your elbows and lower chest to the floor. Keep core engaged and do not sag hips. Return to start position.
Modified Push Up
Picture
Push Up on your knees creates a lever. Start in push up position, lower your knees to the floor. Shoulders are stacked over wrists. Keep toes in contact with the floor so you do not dip your hips.
Picture
Lower chest to the floor. Then push away to finish in start position. Creating the lever allows you to lift just top half of your body.