Synergy Fitness and Training

Let Freedom Ring…Happy Fourth of July

2021 is underway. What are your fitness goals? Youth & adult training options available everyday!! Email [email protected] or contact 636-544-1249 for more details.

Let’s fight to be fit in 2021 and make it a great one!!

The athletes have been putting in the work lately and it’s really beginning to pay off!! Watch out they are coming for you.

It’s go time!! Let’s get back at it!! Interested in workouts with Nikki or Anne message us for details!

Make sure you sweat with Synergy this week.
We have classes all the time via Zoom. Hop on a workout and let’s goooooo!!!
Synergy Zoom Class Schedule with Anne and Nikki
Monday
5:30am
12:00pm
4:30pm

Tuesday
5:15pm

Wednesday
5:30am
12:00pm
4:30pm

Thursday
5:15pm

Friday
5:30am
12:00pm

Here is your one stop 🛑 information source for SYNERGY ZOOM WORKOUTS! The ZOOM schedule is posted below!

I hope everyone is having a great day including: kickboxers, clients, swim kids, soccer kids, basketball kids, athletic kids, kids just needing help getting stronger, families, and anyone that has ever wanted to try this classes. Now is without a doubt the time!

Please read this post in it’s entirety. It should tell you all you need to know about zooming classes with Synergy and I. If it fails to answer all your questions then that’s my fault. So just ask the question below and I will get right back to you.

My goal with the Zoom classes is: A. I hope to help everyone get some amazing exercise in even if we are under stay at home orders B. Most people need some social time in. So basically, this is doubly good for the soul to exercise and see your friends.

Everybody and all ability levels are welcome to Zoom with me. If you need a modification to any exercise I offer please just ask me! I have modifications available for everything!

You don’t have to be a member or do anything to join us! Just get the Zoom link from me and come hit a class. You will sweat and make friends what could ever be better.

For my classes, it’s fine to arrrive late and it’s fine to leave early! I have always said I would rather you join us for some exercise then none at all.

The Synergy Zoom class schedule is below. If you want to join a class just text me or send me an email and I will get you the zoom information. If I don’t respond fairly quickly please request class information again. (I am still a Zoom Novice)

All of my zoom classes are fine with just body weight. You can always feel free to bring weights and increase intensity, a sturdy chair or surface for tricep dips, a jump rope, and you can also wear a backpack filled with weight to add intensity. If you do need something specific for a class I will post to my page.

If you have any questions or comments we can chat via zoom or feel free to text or email me. I am available and I want you to get the most out of your workout.

I will post any updates/ changes to my page and the Synergy Fitness page.

Also, please remember I am also available for private sessions, duos, and small group training via Zoom or the park. Just reach out to me and I will get you sweating!

My phone is 573-808-5268 and my email is [email protected].
LET’S ZOOM!

Synergy Zoom Class Schedule with Anne and Nikki

Monday
5:30am Nikki
12pm Nikki (adults and older kids)
4:30pm Anne some with Nikki (all kids)

Tuesday
5:15pm Nikki some with Anne (adults, kids, families)

Wednesday
5:30am Nikki
12pm Nikki (adults and older kids)
4:30pm Anne some with Nikki (adults, kids, families)

Thursday
5:15pm Nikki some with Anne (adults, older kids)

Friday
5:30am Nikki
12pm Nikki (adults, kids, families)

Tuesday’s Thru the Decades Workout!
Music to go along with each decade as well!! Who’s working out with us? Comment below.

https://youtu.be/wmrkBdifJ-o

Workout number 2 for the week.

Everything in this workout is either 30 reps or done for 30 seconds.
Goal is to repeat everything 3 times. If you do it a 4th time do 10 reps of everything and for 30 seconds.

https://www.youtube.com/watch?v=EJKdcYa8F9A

30 Jump Ropes or 30 Jumps
:30 Wall Sit (can add weight)
30 Walking Lunges Hands on Head or with weight
:30 Baby Bear Walks
30 Squat Jumps (can add weight if you want) Be explosive
:30 Big Bear Walks
30 Curls
:30 Right Leg Lunge with Twist
:30 Left Leg Lunge with Twist
30 Burpees (15 with push-up and 15 without out - lay flat)
:30 Plank

Any questions or feedback for Nikki or Anne please let us know.

March 30, 2020 30 for 30

Let's get this Monday started!
Circuit of the Day - :30 on/:15 off
Repeat 3-5 times depending on your mood
Prisoner Squats
Push-up Series: Push-up/shoulder taps/pike taps
Right Leg Lunge arm circles forward
Left Leg Lunge arm circles backward
Squat Hold with arm hold
Burpee with Rock n' Roll up
Ab Wipers

March 25, 2020 Full Body Workout #3