Sweat, stretch, and strengthen—all in one workout! Using only your body weight, you’ll perform a series of low-impact, high-intensity Pilates- and yoga-inspired moves to work every single muscle in your body. The result? A long, lean, and incredibly defined physique. Ready to make your power move?

Zumba® Kids classes feature kid-friendly routines based on original Zumba® choreography. We break down the steps, add games, activities and cultural exploration elements into the class structure.  Classes incorporate key childhood development elements like leadership, respect, team work, confidence, self-esteem, memory, creativity, coordination, cultural awareness.

Rockin’ Ride is an indoor cycling class that is high energy but low impact group training that will focus on intervals, endurance, and strength. You will move through various positions on the bike to a fun and motivating playlist of music. This class is good for various fitness levels, ages, genders, and sizes! Because it is low impact, people with knee and hip problems can still participate in this class! You can go at a level you’re comfortable with and pace that works best for you. Get ready to get sweaty!

A great variety of intense cardio, strength training, plyometrics, core, and more! Modifications are available so this is great for people of any fitness level. 

Early Childhood Education with a Twist!  Zumbini combines music, dance and educational tools for 45 minutes of can’t-stop, won’t-stop bonding and fun. Tap your toes, sing-along and get lost in the only program to combine early-childhood development with the magical joy of Zumba Fitness.

Cardio dance with a twist of aerobics!  A total workout, combining all elements of fitness – cardio, muscle conditioning, balance and flexibility, fun and laughter - set to latin, pop and hip hop music.

Stability Ball class is an interval style workout designed to help core stabilization, strength, and overall balance. The core muscles are one of the most important places we can strengthen and stabilize to promote functional movement for exercising as well as daily life!  This class is great for all levels of fitness, from beginners who need to strengthen and work on activating core muscles to athletes who need stability work. Easy on the joints but sure to make you sweat.

If you're starting a workout program that calls itself "Insanity," you know it's going to be over the top. This is one of the most challenging fitness programs on the market.  Insanity is a total body workout that requires no gym or equipment. The program is based on a fitness method called "max interval training." In traditional interval training, you exercise at a very intense pace for a short period of time, and then rest for longer periods in between. The idea is to increase your aerobic fitness level while burning fat.  Max interval training has you work as hard as you can for 3-minute intervals, with 30-second periods of rest in between. According to the Insanity web site, exercising at this extreme intensity level will help you burn up to 1,000 calories an hour.

Using Ripstix®, lightly weighted drumsticks engineered specifically for exercising, POUND® transforms drumming into an incredibly effective way of working out.  Instead of listening to music, you become the music in this exhilarating full-body workout that combines cardio, conditioning, and strength training with Yoga and Pilates-inspired movements.  Designed for all fitness levels, POUND® provides the perfect atmosphere for letting loose, getting energized, toning up and rockin’ out! The workout is easily modifiable and the alternative vibe and welcoming philosophy appeals to men and women of all ages and abilities

A combo of cardio and strength blocks designed to take you through various heart rate zones.  This class is individual, allowing you to work at your own fitness level. If you're looking to increase metabolism, lean muscle mass and burn fat all while improving strength endurance and power, this is the class for you!

Perfect For: Those who want to party, but put extra emphasis on toning and sculpting to define those muscles!  How It Works: The challenge of adding resistance by using Zumba® Toning Sticks (or light weights), helps you focus on specific muscle groups, so you (and your muscles) stay engaged! Benefits: Lightweight maraca-like Toning Sticks enhances sense of rhythm and coordination, while toning target zones, including arms, core and lower body.

211 Desmond Street, Sayre, PA 18840, United States   |    fitnesswithfriendsgym@gmail.com

As many reps as possible! Every week is something different but you can bet that there will be high intensity weights and a big calorie burn!

Pound at FWF Wellness

Use Zen Planner Scheduler to book:

  • Rockin' Ride Classes
  • Personal Training
  • Group Training
  • Assisted Stretching
  • Fitness Assessments
  • Nutrition Services
  • Wellness Coaching
  • Studio Rentals
  • Birthday Parties

Perfect For fitness enthusiasts and students looking for a more challenging, high intensity interval training workout.  How it works, with most workout programs, music is an afterthought. The music in STRONG by Zumba™ was crafted to drive the intensity in a challenging progression that provides a total body workout. The result? A group fitness experience like no other. Benefits, moving in sync with music makes you work harder. This class will push you past your plateaus to help you reach your fitness goals faster. Using your own body weight, you will gain muscular endurance, tone, and definition, and you will experience an increased afterburn.

Perfect For: Everybody and every body! Each Zumba® class is designed to bring people together to sweat it on.  How it works: We take the "work" out of workout, by mixing low-intensity and high-intensity moves for an interval-style, calorie-burning dance fitness party. Once the Latin and world rhythms take over, you'll see why Zumba® Fitness classes are often called exercise in disguise. Super effective? Check. Super fun? Check and check. Benefits: A total workout, combining all elements of fitness – cardio, muscle conditioning, balance and flexibility, boosted energy and a serious dose of awesome each time you leave class.

P90X Interval Weights at FWF Wellness

High Intensity Interval Training provides an efficient strength training and fat blasting workout. Come blast that  booty with a friend!