Synergy Fitness and Training

Just getting after it this morning!! Starting November 2nd there are seven kickboxing classes available to join! Email [email protected] for more information. #gettingafterit #synergykickbixing

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! #letsgo #nikkirocks #letswork

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 #alonetogether #synergywillrockyou

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 Syn...ergy 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 Facebook 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 Facebook page and the Synergy Fitness Facebook 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.

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 https://www.youtube.com/watch?v=zfPOx3O3YKE&t=80s

Full Body Workout #2! Parents and kids can do it alike. 100 Jumping Jacks (50 Regular/50 Seal Jacks) 90 Mountain Climbers (30 Center/30 Criss Cross/30 Spidey) 80 Squats (can use weight if you want - anything you have at home will work) 70 Toe Touches... 60 Planks (30 plank taps/30 Plank Jacks) 50 Lunges (in place or walking - again can add weight if you want) 40 Push-ups (10 reg/10 Tricep/10 Wide/10 plank up downs) 30 Core/Cardio (15 Plank Walk-Outs or Inchworms/15 rockin rollups) 20 Burpies to Tuck Jump 3 x 1:00 Jump Rope, Stair Runs or Sprints) https://www.youtube.com/watch?v=yE_u7R4W2xw

Full Body Workout #1

As we are practicing social distancing we wanted to make sure you have workouts to keep you going. Nikki and I are also taking requests-message us! Up first Ab workout. Do once or repeat up to 3 times. Questions please let us know!