All Out Power

Posted by Kaitlin and Kayla Knott on October 30, 2020

What is 30 minutes of your day?

To many of us it’s a small portion of the day that goes by in a blink of an eye. That 30 minutes might even be the most unproductive and non-satisfying part of our day. But what if instead, that half hour could be used to decrease mental stress, build muscle, and break a sweat?

All Out Power is our new High-Intensity Interval Training class that will be held at the RAC! Basically, this class is designed to give you the best 30 minutes of your day with a quality workout in a short amount of time. The benefits are numerous, and all play a different role in everyone’s daily life.

Some benefits of High-Intensity Interval Training include:

  • Increase in Happiness
  • Helps you to lose weight by keeping your heart rate elevated
  • Can help prevent feelings of anxiety & depression
  • Build muscle
  • Only 30 minutes of your day (come in on a lunch break)
  • Don’t need equipment
  • Improve oxygen flow
  • Improve blood flow
  • Lowers blood pressure and blood sugar

Our class will include weights for added resistance. Every session will be different from the last with some being more free weights orientated and others focusing on bodyweight exercises. This is a great class to be introduced to weights.

Some examples of exercises that we will be using range from kettlebells swings, squat jumps, high knees, overhead triceps extensions. By having this wide variety of exercises, we can keep this class fast paced, exciting, and new!

All out Power is also optimal for every fitness level! Every workout can be modified to support each unique individual and their level of fitness. Modifications are a great way to increase muscle strength in certain areas that may be lacking while not having to cut out an exercise completely. Modifications can also help prevent injuries and enable people with injuries to still workout safely.

Join Us for All Out Power!

Monday:              12:30 - 1pm & 6 - 6:30pm

Tuesday:              8:30 - 9am & 12:30 - 1pm

Wednesday:      12:30 - 1pm & 6 - 6:30pm

Thursday:            8:30 - 9am & 12:30 - 1pm

Friday:                  12:30 - 1pm 

Members: Each individual class session is $10

For more information or to sign up contact Kaitlin and Kayla Knott. You can also sign up though the Empower ME Member Login or by contacting the Activities Desk at (507) 287-9300.

More details also available by going to the Training, Nutrition & Coaching Services section of the Schedule of Activities. Look under Small Group Specialty classes.

Kaitlin and Kayla Knott

Kaitlin and Kayla Knott

Sisters Kaitlin and Kayla Knott grew up in Kenyon MN and are now both Personal Trainers at the Rochester Athletic Club and team teaching this new class!

Contact Kaitlin & Kayla Knott

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Club Hours:

Monday - Friday: 5:00 am - 10:30 pm

Saturday & Sunday: 7:00 am - 9:00 pm

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