BARRE

  • Barre Express
    • Experience a total body workout specifically constructed to strengthen, tone and burn! This fast-paced session will effectively reshape your thighs, core, glutes, and arms utilizing the ballet barre for stability and control. Not a dancer? Good – we don’t do anything that resembles dancing! This challenging 30-minute class is designed for anyone craving a long and lean physique through purposeful movement and contains cardio intervals at the barre. (LOW-IMPACT)
  • Cardio Barre Challenge
    • Super awesome full body lengthening and strengthening combined with intervals of cardio! If you usually don’t take barre – this is your opportunity…think small kill moves combined with sweat-inducing drills.  (LOW-IMPACT)*
  • Sleek Physique
    • What do you get when you mix intense barre movement, flowing yoga and heavy dumbbell intervals…a SLEEK PHYSIQUE of course! This sweat session will challenge you in a variety of ways, which will always keep your body guessing. This refreshing workout is not to be missed! (LOW-IMPACT)*
  • Ultimate Barre Challenge
    • Traditional sweat-inducing cardio & heavy strength intervals will reenergize your metabolism and ignite your calorie-burning potential, while intelligent resistance training will shape your upper body and carve out your abdominals. Prepare for an ultra-challenging sweat-drenched, muscle-shaking session that will leave you long, lean and defined! (HIGH-IMPACT)

*also available on Virtual PSF

GENERAL STRENGTH

  • A(rms), B(ooty) & C(ore)
    • It’s as easy as A,B,C – ok….it’s NOT easy at all BUT it works! We will go through specific strength intervals of lower body then upper body then core & finish each round off with a full body cardio burst! (HIGH-IMPACT)*
  • Booty & Barre Arms
    • all glutes & light resistance upper body (LOW-IMPACT)*
  • Bounce Back
    • Let’s ‘bounce back’ with some rubberized resistance strength & cardio! This unique workout will leave you feeling it ALL OVER! (LOW-IMPACT)*
  • Butts & Guts
    • It’s your two favorites, mashed-up into one killer toning session! We will be gettin’ in some major ‘booty werk’, alternating with intense barre arm sculpting! You will be OBSESSED! (LOW-IMPACT)*
  • Crossfire
    • Get a QUICK metabolism boosting workout utilizing multiple joint movements and full body exercises performed at a high intensity. Say what? Think using multiple muscle groups simultaneously the entire workout! (LOW-IMPACT)*
  • Drop
    • This strength workout is INSANE! We will start out each exercise SUPER heavy and keep crushing sets as we DROP the weight lighter & lighter. In between exercises are short cardio bursts, which combined with the killer strength, will leave you BURNIN’! (LOW-IMPACT)*
  • Simply Strength
    • Come get sculpted and strong with this strength-based format. We will squat, crunch and lift using a variety of resistance…no jumping, just simply strength! (LOW-IMPACT) *

*also available on Virtual PSF

CORE

  • Ab Blast Express
    •  Work your abs to the max with intense & innovative muscle-chiseling sequences. Feel the burn as you sculpt & strengthen your midsection & improve your core stability. This session is a nonstop, fast-paced ab attack giving you definition from start to finish! (LOW-IMPACT)*
  • Core Challenge
    • Increase your core endurance & enhance your abdominal definition! Improve your posture with bodyweight movement as your overall stability increases through dynamic strengthening! (LOW-IMPACT)*
  • Core Stretch
    • Experience intervals of intense core strengthening that alternate with elongating stretch sequences. This floor class will include traditional ab work, Pilates-inspired toning, lower back strengthening & flexibility challenges! (LOW-IMPACT)*
  • Six-Pack Attack
    • Experience core conditioning at its best using the PSF version of the Tabata protocol! Our take on this popular approach has your performing each ab exercise at a high-intensity for intervals of 20 seconds followed by another exercise for 10 seconds. The result…a total six pack attack! (LOW-IMPACT)*

*also available on Virtual PSF

LOWER BODY

  • Booty Blast
    • Are you ready for some killer booty sculpting? We will be doing a full-on blast focusing on glutes and lower body! (LOW-IMPACT)*
  • Lower Body Blast
    • This non-impact session is done mostly on the floor & is high-intensity from beginning to end. Toned, defined legs & amazing glutes will be delivered! (LOW-IMPACT)*
  • Legs for Days
    • If you want strong, tight & sculpted legs & glutes…well then you definitely don’t want to miss this workout! Floor and standing workout combine to simultaneously rev up your heart rate for a full-on lower body SWEAT SESSION! (LOW-IMPACT)*

*also available on Virtual PSF

UPPER BODY

  • Armed (& Dangerous)
    • Time to get heavy duty! Let’s amp up our upper body training with some majorly challenging sets using tough resistance. You’ll be surprised at how out-of-breath you get from this arm workout! (LOW-IMPACT)*
  • Barre Arms
    • You’ll love this super awesome upper body lengthening and strengthening session! Get ready to experience innovative variations on traditional training plus all those smaller, killer moves that you love! (LOW-IMPACT)*
  • Cardio Arm Sculpt
    • Looking for chiseled arms & massive upper body definition? This non-stop, strength & cardio burst session is so efficient, you won’t know how you packed so much into 20 minutes! (HIGH-IMPACT)*
  • Upper Body Blast
    • Looking for chiseled arms & massive upper body definition? This non-stop, all-strength session is so efficient you won’t know how you packed in so much in! (LOW-IMPACT)*

*also available on Virtual PSF

STRONG STRETCH

  • Cardio…yoga
    • Yes! Yoga can be energetic & mesh with cardio movement! Experience 20 minutes of sweat-inducing bouts of body weight cardio challenges mixed with powerful yoga isometric strength & dynamic stretching. (LOW-IMPACT)*
  • Chisel & Burn
    • This ultra-effective total body workout focuses on low-impact, high intensity movements that will challenge you to the max! You’ll improve overall strength as you sculpt towards a leaner physique! (LOW-IMPACT)*
  • Sweat, Sculpt & Stretch
    • This total unique workout will cover ALL the bases! We will be doing 3 – 10minute intervals…each consisting of sweaty cardio, sculpting strength & of powerful yoga-inspired core stretch to elongate & ignite those abs. You’ll burn, tone & lengthen all in one class! (HIGH-IMPACT)*

*also available on Virtual PSF

CYCLING

  • Cycle & Sculpt Express
    • Get an amazing cardio & strength challenging…on the bike!! This non-stop cycling class incorporates intervals of upper body sculpting as you, while our tech boards keep you on track with your individualized pace. You will experience segments of intense resistance training as you simultaneously torch calories through precise cycling blasts! This total body workout will give you a cardio challenge unique to your ability, combined with reshaping results all in 30-minutes flat. (LOW-IMPACT)
  • Power Cycle Express
    • Get an incredible cardio challenge on the bike! This technology-based 30-minute guided ride will take your cycling workout to a whole new level!(LOW-IMPACT)

*also available on Virtual PSF

FULL-BODY HIIT

  • Body Breakdown
    • Get ready to BREAK-IT-DOWN! We will slay some intense strength – each segment focusing on specific muscle groups – then finishing off each interval with targeted cardio that will leave you fatigued & fired up! (HIGH-IMPACT)*
  • Circuit Sculpt
    • Experience incredible circuit conditioning – always the perfect mix of cardio and strength but fresh exercises to get you more rapid results. You’ll experience full-group HIIT drills and resistance training in between intervals of moving around the room to different stations, using a variety of equipment, all designed to challenge you to the max! (HIGH-IMPACT)
  • Cross Conditioning
    • If you like a challenge…you will LOVE this workout! Experience a massively efficient sculpting session that will reshape your body in 30 minutes flat!  No-nonsense INTENSE cardio & strength intervals will not only boost your metabolism, but create an afterburn effect – keeping you burning more calories throughout the rest of your day. (HIGH-IMPACT)
  • Muscle Definition
    • What do you get when you mix coreball cardio with sculpted glider challenges & barre arm intervals…MAJOR MUSCLE DEFINITION! (HIGH-IMPACT)*
  • Rise & Grind
    • It’s  time for a total body, heart pumping, aerobic and strength conditioning workout! This interval-based class will include a “special challenge” every 5 minutes…it’s time to grind baby! (HIGH-IMPACT)*
  • Sculpt & Tone
    • Experience intense cardio bursts, intertwined with specific strengthening, geared towards sculpting & toning. Small & big movements collide as you instantly ‘feel the burn.’ This class is light on resistance..but huge on results! (HIGH-IMPACT)*
  • Sunday Sweat
    • Anything goes during this weekend-warrior workout! We will be sweating and sculpting as we conquer a variety of formats using creative intervals. Let’s have some fun and get fit! (HIGH-IMPACT)

*also available on Virtual PSF

TIMED INTERVAL HIIT

  • 3-2-1 Sculpt
    • This super fast-paced workout is 3 minutes of lower body cardio, 2 minutes of upper body strength & 1 minute of ab-shaking core. Repeat that for 5 rounds & you’ll feel this calorie-crushing format the next day! (HIGH-IMPACT)*
  • In-TEN-sity
    • Get ready to experience killer cardio and body weight exercises within TEN second intervals! This workout is “only” TEN minutes & the change is QUICK, but the burn is inTENse! (HIGH-IMPACT)*
  • Minute to Win It!
    • One minute can either seem like it just flies by…OR it can feel like an eternity. How mentally tough are you to endure one-minute drills that alternate cardio & strength? You’ll actually be surprised at how fast this workout will go…will you take the challenge? (HIGH-IMPACT)*
  • Sweat & Sculpt
    • This total unique workout will cover ALL the bases! We will be doing 5 minute intervals…each consisting of sweaty cardio & sculpting strength. You’ll burn, tone & sweat all in one class! (HIGH-IMPACT)*
  • Tabata Challenge
    • Experience the PSF version of the Tabata protocol! Our take on this popular approach has your performing each strength exercise or cardio drill at a high-intensity for 20 seconds followed by 10 seconds of challenge and repeated with variety throughout the entire class.  (HIGH-IMPACT)*
  • Triple Threat
    • Get ready for some total body conditioning…times 3 (10 minute intervals)! We will start with high-intensity cardio intervals, then move on to lower-body reshaping and finally, we’ll crunch our way to a sculpted core. Don’t miss this TRIPLE THREAT! (HIGH-IMPACT)

*also available on Virtual PSF

KICKBOX CHOREOGRAPHY

  • Booty Brawl
    • This freshly focused workout will combine super sweaty cardiokickbox with lower body sculpting! It’s an amazingly fast-moving workout that will leave you ready to FIGHT through your day & feeling BOOTY-ful! (HIGH-IMPACT)*
  • Barre Fight
    • It’s gonna get ROWDY! Experience intervals of cardiokickboxing that alternate super-shaky lower body sculpting at the barre. It’s truly the BEST of everything – calorie incineration & ultimate tightening! Get ready to FIGHT for that sculpted physique! (HIGH-IMPACT)*
  • Kardio Kombat
    • Get ready for a kickbox cardio blast that will be extra amped up! We will be using light resistance during combinations to add an extra burn…just for fun! (HIGH-IMPACT)*
  • Kick & Crunch
    • Intervals of cardiokickboxing get your heart pumping while segments of core training get your abs lean and strong. If you’re looking for maximum calorie burn, a powerful playlist & top-level intensity, then this is the class for you! (HIGH-IMPACT)*
  • Kickbox Interval
    • How much can you burn in 30 minutes? Let’s find out! Experience a high-energy cardio workout utilizing kickboxing choreography, combined with super-sculpting strength intervals. Workout to motivating music while high-energy combinations of punches and kicks turn up the intensity! (HIGH-IMPACT)

*also available on Virtual PSF

POWER BANDS

  • BOSU, Bands & Barre
    • This freshly focused workout will interval between BOSU high-intensity intervals, dynamic power bands challenges & intense, focused sculpting at the barre! It’s an amazingly unique workout that will leave you feeling sweaty, strong & centered! (HIGH-IMPACT)
  • Power Bands + Strength
    • Experience a unique total body workout! Using our specialized resistance bands, you will be able to leverage gravity with your own body weight during this cardio sculpting session. Jump higher & land softer all while strengthening & toning every muscle. This 30-minute session will also alternate in muscle-defining resistance which will make it super challenging & massively FUN! (LOW-IMPACT)
  • Power Bands + Burn
    • Experience a unique total body workout! Using our specialized resistance bands, you will be able to leverage gravity with your own body weight during this cardio sculpting session. Jump higher & land softer all while strengthening & toning every muscle. This 30-minute session will also alternate in fat-burning cardio and muscle-defining resistance off the bands, which will make it super challenging & massively FUN! (HIGH-IMPACT)

*also available on Virtual PSF

TRX

  • TRX Bootcamp
    • Another Power Sculpt original! This massively effective session incorporates cutting-edge TRX suspension training alternating with innovative strength and cardio drills! You’ll experience high-intensity interval training within resistance segments which will increase your metabolic “after-burn.” This amazing workout is no-nonsense & all about results (HIGH-IMPACT)
  • TRX Cardio Core Challenge
    • Experience challenging cardio drills utilizing of variety of equipment from BOSUs to TRXs…alternating with bouts of killer core conditioning! If you’re looking for a shredded ab blast…THIS. IS. IT. (HIGH-IMPACT)
  • TRX Cardio Sculpt
    • This calorie-igniting session will have you completely drenched by the end! Experience our unique interval system where high-intensity cardio bursts alternate with suspension training, taking your workout into a metabolic overdrive! If you are looking for fat-burning cardio and lean muscle-sculpting, this incredible new format is your solution! Plus no choreography – just insanely effective, body-chiseling results. (HIGH-IMPACT)
  • TRX Express
    • Chicago’s original TRX group fitness class! Experience 30-minutes of  TRX suspension training designed to tighten & define. We will perform non-stop intervals on the TRX making class fun, effective and fly by! Don’t be fooled by imitations – Power Sculpt TRX is what works! No experience required but if you are new, please tell you instructor before class begins. (HIGH-IMPACT)
  • TRX Sculpt & Flow
    • Get ready for a totally unique workout! We will be doing intervals of intense TRX cardio and strength, alternating with core stretch flow. You’ll experience sculpting to burn, tighten & tone while the yoga-infused ab flows will leave you feeling long, lean & re-energized! (HIGH-IMPACT)

*also available on Virtual PSF

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These Low-Carb Chicken Burrito Bowls come together in just about 30 minutes, for a fast and easy dinner. Instead of using rice, these bowls are made with cauliflower “rice”, which is a low-carb alternative that is easy to prepare in the Instant Pot. No food processor necessary!

⚡️INGREDIENTS⚡️

1 cup prepared salsa
1 pound boneless chicken breasts
1/2 teaspoon ground cumin
Salt and pepper
1/2 head cauliflower , cut into florets (about 10 ounces)
TOPPING IDEAS
shredded lettuce
chopped tomatoes
green onions
shredded cheese
black beans

⚡️INSTRUCTIONS⚡️

1. Pour the salsa into the bottom of the Instant Pot and place the chicken breasts on top. Sprinkle a 1/2 teaspoon of cumin, plus salt and pepper over the top, but do not stir.

2. Place a 2.5-inch trivet over the chicken, then put an oven-safe bowl that is 7-inches in diameter on top of that. Pour the cauliflower florets into the bowl.

3. Secure the lid to the Instant Pot the move the steam release valve to Sealing. Select Manual or Pressure Cook (the button varies by model) to cook on high pressure for 4 minutes. When the cooking cycle is complete, let the pressure naturally release for 10 minutes before moving the steam release valve to Venting. (The screen will read LO:10 when the pressure has released for 10 minutes.) When the floating valve drops, to signal that the pressure has been released, you can safely remove the lid.

4. Use oven mitts to remove the bowl of cooked cauliflower and the trivet, then use tongs to transfer the cooked chicken to a cutting board to rest for a few minutes. Use a potato masher to break up the cooked cauliflower into rice-like pieces. (You may want to pour the cauliflower into a larger bowl for easier mashing.) It doesn't have to be perfect-- this is a "rustic" style cauliflower rice. Season the rice to taste with a little salt and pepper.

5. Use two forks to shred the chicken on the cutting board, then transfer it back to the salsa in the Instant Pot and give it a stir to coat well. To serve the bowls, place some of the cauliflower "rice" in a bowl, top with some of the shredded chicken & salsa mixture, and other toppings like lettuce, tomatoes, green onions, and avocado.
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Every day is a new chance to get BETTER! 💪🏻

Make a healthy choice today - workout, eat a clean meal, go to bed early - pick 1 thing that is ACHIEVABLE! 🏆

You don't need to get overwhelmed, just push yourself towards 1 awesome habit & chip away towards your ultimate GOALS! 🙌🏻

#fitness #gym #fit #workout #fitnessmotivation #motivation #HIIT #training #health #fitfam #sport #healthy #burpee #pushup #lifestyle #gymlife #healthylifestyle #exercise #muscle #instagood #instafit #fitspo #cardio #gymmotivation #strong #mondaymotivation #psfchicago #run #indoorcycling
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⚡️INGREDIENTS⚡️

1/3 Banana (mashed)
2/3 Egg
1 1/3 tbsps Maple Syrup
2 2/3 tbsps Unsweetened Almond Milk
2 2/3 tbsps Oat Flour
2/3 cup Oats (rolled)
1 1/3 tbsps Vanilla Protein Powder
1/3 tsp Baking Powder
1/3 tsp Cinnamon
1/16 tsp Sea Salt
1 tsp Coconut Oil (melted)
1/2 cup Frozen Berries (thawed)

⚡️DIRECTIONS⚡️

1. Preheat the oven to 350F (177ºC). Line a muffin tin with liners.

2. Add mashed banana, eggs, maple syrup and almond milk to a medium-sized bowl. Mix well.

3. In a large bowl, whisk the oat flour, rolled oats, protein powder, baking powder, cinnamon and sea salt. Combine the wet ingredients into the dry then add the melted coconut oil. Mix again until combined.

4. Fold the thawed berries into the mixture. Once combined, scoop into the muffin tin and bake for 18 to 20 minutes. Remove, let cool and enjoy!
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Add this 80'S VS 90'S FAVORITES playlist ⚡️ into your workout music rotation 🙌🏻 Check out these PSF faves that will bring you back to the day!

Follow us on Spotify at @powersculptfitness ⬅️

🎵Billie Jean Michael Jackson
🎵Bye Bye Bye *NSYNC
🎵Back In Black AC/DC
🎵I Want It That Way Backstreet Boys
🎵Sweet Dreams (Are Made of This) - Remastered Eurythmics
🎵Jumpin', Jumpin' Destiny's Child
🎵Wake Me up Before You Go-Go Wham!
🎵Boom, Boom, Boom, Boom!! Vengaboys
🎵I Wanna Dance with Somebody (Who Loves Me) Whitney Houston
🎵Wannabe Spice Girls
🎵Material Girl Madonna
🎵No Scrubs TLC
🎵Don't Stop Believin' Journey
🎵Baby Got Back Sir Mix-A-Lot

#fitness #gym #fit #workout #fitnessmotivation #motivation #HIIT #training #health #fitfam #sport #healthy #burpee #pushup #lifestyle #gymlife #healthylifestyle #exercise #weightloss #muscle #instagood #instafit #fitspo #cardio #gymmotivation #strong #mondaymotivation #psfchicago #indoorcycling #spotify
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We ❤️ sandwiches!

Especially when they’re loaded with allllllll the veggies 🍅 🥬🥒🫑!!!

Here are some veggie-licious versions we’re loving right now:

1️⃣ Sliced cucumbers and ripe tomato with sprouts, and green leaf lettuce on sourdough smeared with Boursin cheese.
2️⃣ Whole wheat lavash topped with hummus, kalamata olives, roasted red peppers, feta cheese and cucumbers.
3️⃣ Ciabatta roll swiped with basil pesto and topped with fresh mozzarella, sliced tomatoes, basil and a splash of balsamic vinegar and a sprinkle of sea salt.
4️⃣ A crusty baguette topped with thinly sliced peaches, lots of arugula, goat cheese and a dash of raspberry (or other fruit-forward) vinegar.
5️⃣ Sliced sourdough topped with refried black beans, pico de gallo, shredded lettuce, avocado and queso fresco.

Follow @cookinrd for more tips and recipes!
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⚡️INGREDIENTS⚡️

1/2 Banana
2 1/8 tbsps Unsweetened Almond Milk
1/2 cup Almond Flour
3/4 Egg
1/2 tsp Baking Powder

⚡️DIRECTIONS⚡️

1. Preheat oven to 350ºF (177ºC). Prepare silicone mini muffin cups on a tray, or use a mini silicone muffin tray.

2. In a mixing bowl, mash the bananas with a fork and combine with the remaining ingredients. Pour the batter into the cups and bake for 20 to 25 minutes or until a toothpick comes out clean.

3. Remove from oven and let cool. Enjoy!

#psfchicago #fitforfall #fitness #workout #exercise #fitchicago #healthyliving #workoutmotivation #cleaneating #fitnessmotivation #killingit #fitfam #squadgoals #cardio #fitlife #gohard #staystrong #fit #fitnessgoals #hiit #indoorcycling #nutrition
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Add this CLUB READY FAVORITES playlist ⚡️ into your workout music rotation 🙌🏻 Check out these PSF faves that will bring you back to the day!

Follow us on Spotify at @powersculptfitness ⬅️

🎵Losing It - Radio Edit FISHER
🎵Intoxicated - Radio Edit Martin Solveig
🎵TURN OFF THE LIGHTS Dog Blood
🎵Flakka Flakka Will Sparks
🎵Body On My Loud Luxury
🎵Sweet Dreams - Andrey Keyton & Sharapov Radio Mix Lika Morgan
🎵Boy Oh Boy Good Times Ahead
🎵Say Something - Zac Samuel Remix Karen Harding
🎵Light It Up - Remix Major Lazer
🎵Rise Jonas Blue
🎵No Money Galantis
🎵Feelin' Myself will.i.am
🎵Bang It To The Curb Far East Movement
🎵Can't Hold Us - feat. Ray Dalton Macklemore & Ryan Lewis

#fitness #gym #fit #workout #fitnessmotivation #motivation #HIIT #training #health #fitfam #sport #healthy #burpee #pushup #lifestyle #gymlife #healthylifestyle #exercise #personaltrainer #weightloss #muscle #instagood #instafit #fitspo #cardio #gymmotivation #psfchicago #run #indoorcycling #spotify
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🎶 “When I dip, you dip, we dip…” 🎵

Okay, so maybe the classic 😆 song by Freak Nasty, wasn’t about “food,” but dips are something WE can definitely sing about!

Dips are fun for dipping, sure. But we love 💕 to use them in other ways too. Here are some ideas for how to use that hummus, tzatziki, salsa, guac, etc:

1️⃣ Salad dressing - No more ranch in the fridge? No problem! Use your dip instead! For thicker dips such as hummus, thin with a little water first to make it pourable.
2️⃣ Sandwich spread - Mustard is cool, but why not switch things up? Try tzatziki in your next veggie wrap or salsa on your turkey sandwich!
3️⃣ Marinade - Just like dressing, thin a bit with water, oil or acid and use as a marinade for veggies, chicken, shrimp and beef!

Follow @cookinrd for more tips and recipes 👩🏻‍🍳
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School is starting back up & although parents rejoice 🎉 students & teachers may need a bit of time to adjust!

No matter what your situation, these back-to-school tracks will boost your mood (& your workout!) so you can start to get FIT-FOR-FALL 😱

🎵ABC - N2N & Andie Roy Remix The Jackson 5
🎵Smells Like Teen Spirit - Remix DJ Crazy J Rodriguez
🎵We Are Young (feat. Janelle Monáe) fun.
🎵High School Nicki Minaj
🎵Hot for Teacher - 2015 Remaster Van Halen
🎵Lip Gloss Lil Mama
🎵Stressed Out Twenty One Pilots
🎵Manic Monday The Bangles
🎵School Spirit Kanye West
🎵Kids MGMT
🎵Never Really Over Katy Perry
🎵School's Out Alice Cooper
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Tired of the same old spaghetti 🍝? Try these ideas to freshen things up!

1️⃣ Swap marinara for fresh tomatoes 🍅 ! Halve a pint of cherry tomatoes and toss with 2-3 cloves of thinly sliced fresh garlic 🧄 . Sauté in olive oil for 2-3 minutes then toss with cooked spaghetti and fresh basil.
2️⃣ Grill a bunch of veggies! Zucchini, tomatoes and bell peppers 🫑 are great grilled! Add them to your spaghetti just before serving.
3️⃣ Get more greens! Toss some spinach, kale 🥬 or other greens in your pasta water just before your pasta is done. Drain and toss it all with sauce!

FOLLOW @cookinrd FOR MORE TIPS & RECIPES!

#psfchicago
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