CLASSES:

• Basic Suspension (45 minutes): Class is suitable for participants of all fitness levels new to suspension. The class is designed to teach participants technique and proper use of straps, while providing a solid low-impact workout.

• Suspension (45-minutes): Class is designed for participants with suspension experience. This class combines cardio and strength training to deliver a full body workout. As a fusion class, it can occasionally include cardio strength training, weights, jump rope, and other elements to elevate your TRX workout.

• Functional Training/Lotus Fit (45 minutes): Challenge your body, build strength, and elevate your fitness with Lotus Fit—PMF's signature high-energy circuit training class. Designed to keep every workout fresh and engaging, Lotus Fit combines timed intervals, functional movements, bodyweight exercises, light-to-moderate resistance training, and dynamic cardio bursts to deliver an effective full-body workout. Moving through a variety of stations and timed challenges, you'll improve strength, endurance, coordination, agility, and cardiovascular fitness without the use of heavy lifting. Every workout is scalable, allowing participants of all fitness levels to work at their own pace while being encouraged to push beyond their comfort zone. No two classes are exactly the same, making Lotus Fit a fun, motivating workout that keeps your body guessing and your progress moving forward.

• Strength Training (50 minutes): Build strength, boost confidence, and feel your best. Strength Training & Weights is designed to help you safely develop muscle, improve endurance, and increase overall functional fitness through guided resistance training. Using free weights, barbells, kettlebells, resistance equipment, and bodyweight exercises, each class focuses on proper technique while helping you build total-body strength, improve bone health, enhance metabolism, and support everyday movement. Whether you're brand new to strength training or looking to take your workouts to the next level, our instructors provide modifications and progressions to meet you where you are. Every workout is carefully programmed to improve strength, stability, and confidence in a supportive, encouraging environment. Class is mixed for adults and youth ages 12 and up.

• Adult Tumbling & Conditioning (45 minutes): Class uses gymnastics strength training and conditioning techniques to help improve balance, flexibility, endurance, and strength. Participants can expect to engage in different forms of conditioning while also learning basic tumbling skills. This is an ADULT only class.

For a full workout and training experience, cross train with the following classes:

• Morning Spin (45 minutes): This energizing class is a great way to start your morning and get your heart pumping. This fun and challenging workout builds muscle, increases endurance, and improves cardiovascular fitness. The instructor led workout includes a series of exercises, including but not limited to, sprints, hills, standing positions, and resistance changes. This is a great workout for anyone wanting to build cardiovascular health.

• Rebounder Fitness (45-minutes): Enjoy a high-energy, low impact workout that combines cardio, strength training, balance & flexibility work, core training, and lymphatic stimulation using a mini trampoline. This is a full body workout designed to be fun, interactive, and provide great results! Suitable for all fitness levels.

• Lotus Pilates (45-minutes): is a class designed to sculpt your body, strengthen the core, enhance overall muscular strength, increase flexibility, and improve posture. It provides a low impact, full body workout. Class often elevates the workout by fusing Pilates with other forms of fitness including, yoga, boards, barre, and basic strength training.

• Lotus Core & Restore (45 minutes): Strengthen from the center and leave feeling refreshed. Lotus Core & Restore is a full-body core conditioning class that combines functional strength training with restorative movement to help you build a stronger, more stable body from the inside out.

  Using a variety of equipment—including stability balls, fitness boards, Pilates-inspired movements, resistance tools, and bodyweight exercises—you'll challenge your core through dynamic, engaging workouts designed to improve strength, balance, posture, and overall stability. Each class concludes with intentional stretching, mobility work, and recovery techniques to help reduce muscle tension and promote flexibility.

  Whether you're looking to improve athletic performance, enhance everyday movement, or simply develop a stronger core, Lotus Core & Restore provides the perfect balance of challenge and recovery.