Boxing is a combat sport in which two people throw punches at each other for a predetermined amount of time, with the goal of hitting and not getting hit. Although, you will not be sparring in this class, you will learn how to move your body in all directions while maintaining a good center of gravity. With that understanding you will learn how to generate force and stabilization through the motion of throwing a punch. The movements of boxing are therapeutic both physically and mentally, so come and give it a try!

In our kickboxing class you will learn how to move your body in all directions while maintaining a good center of gravity. With that understanding, you will learn how to generate force and stabilization through the motion of throwing your bones at different bags and pads. This class will not encompass any sparring but will be aimed at teaching the fundamentals of how to use the movements of kickboxing to better understand how to move and create traction through our joints.

The Complete Recovery Class is your one-stop shop on all things recovery. In this class you will spend time rebuilding your body and mind to help you tackle the workouts with increased vigor and to battle life’s trials with a cooler head. You will work on myofascial release to help workout those bound fascial/muscle areas, active stretches to create stability and strength in challenging positions, and flow exercises to get the whole body synchronized and working in unison. Finally meditation will get the mind in the right place while breath work ties it all together.

Ladies, are you ready for a heart-pumping, full-body HIIT workout? Jack City Fitness is your place to be. We offer an exclusive HIIT workout class just for us girls—no boys allowed!

All-Female HIIT Training at Jack City Fitness

At Jack City Fitness, we believe that all athletes deserve equal recognition and hands-on time. We have no time for outdated notions that certain workouts are for men or women only. However, we also recognize that female athletes aren’t always given the same airtime and space as their male counterparts, and we’re not down with that. That’s why we decided to create a women’s-only HIIT class. This unique HIIT group class is both designed for and led by women—and we’d love to see you, too!

What Is a HIIT Workout?

HIIT strength training, or high-intensity interval training, refers to a technique utilized by athletes around the world. It is incredibly popular due to its effectiveness, flexibility, and low-commitment nature.

HIIT training workouts generally vary from athlete to athlete, but the concept remains the same. With HIIT, there are no marathon runs or lengthy gym sessions. Instead, athletes are expected to perform a super-intense “mini-workout” a few days a week. This dynamic technique can deliver serious results—and it fits into even the busiest athlete’s routine.

A HIIT training program can involve anything from presses to crunches to push-ups. When working with a coach or solo, athletes can choose any high-intensity exercise they’d like—and there are tons out there. The HIIT training exercises taught in a group class will also be dynamic and ever-changing; that’s part of the fun!

What Are the Benefits of HIIT Training?

HIIT workout benefits are sky-high!

It’s the official workout of the busy
Calling all busy moms, hardworking businesswomen, and overloaded students—we know you’re busy. Still want to work out? You can; HIIT training is a massive time-saver, allowing athletes to burn an enormous amount of calories in a super-short span of time.

You’ll look great
Hoping to build muscles or shed extra fat? HIIT has you covered on both those accounts. In fact, in the hours following your HIIT workout, your metabolic rate is likely faster than usual.

It’s fantastic for your health
High-intensity interval training has been shown to improve oxygen consumption, heart rate, blood pressure, and sugar levels. Not bad for a 30-minute workout.

It can happen anywhere
High-intensity interval training doesn’t use any special equipment. It can be performed anywhere from a beach to the office, making it the perfect workout. It molds itself to your plans, not the other way around.

Practice HIIT Exercises for Women in a Friendly Environment

With our Ladies HIIT Squad class, female athletes of all ages and fitness levels can join our legendary coach Rachel Weber in a dynamic, follow-the-leader-style HIIT training session. This class is appropriate for women of all fitness levels. Rachel teaches fun and straightforward movements which are lightweight and highly intensive!

Although specific workouts will vary from day to day, you can expect every class to follow this general structure:

– Arrival and greetings

– Warm-up

– Bodyweight conditioning

– Lightweight conditioning

– Full-body circuits

Perfect Your HIIT Workout Routine Amongst Peers

Our athletes love that they have a women’s-only space to practice HIIT training and work toward their fitness goals. If you are ready to dive into a full-body workout with like-minded women, it’s time to try Ladies HIIT Squad. We promise you’ll feel at home right away. Rachel will make sure of it—and so will your fellow athletes!

Try Our Bodyweight HIIT Workout Today!

Are you ready to join Rachel and the gang for a heart-pumping HIIT sesh? Get in touch with the Jack City team today. We’ll invite you to our gorgeous Boise facility for a FREE fitness consultation and tour. During this time, we will answer any questions you might have about our fitness center, and help you decide the best ways to utilize your partnership with us.

Once you sign up to be a Jack City Fitness partner, you will have full access to our entire gym facility whenever you’d like—we offer 24/7 access! You’ll also be able to work with our fleet of fitness coaches and nutritional counselors—we even have custom training options. It is our mission to serve the needs of as many Boise athletes as possible.

Plus, if you love Ladies HIIT Squad, you might want to try some of our other classes: we are always offering exciting new group workout programs.

Get in touch with our team today to learn more! Call (208) 999-1111. We can’t wait to meet you and help you meet your goals!

Calling all athletes! Your workout journey begins today with our bodyweight conditioning classes at Jack City Fitness. Join us for the best strength and conditioning bodyweight exercises in a supportive and friendly environment—you’ll be leveling up in no time. Read on to learn more about our bodyweight conditioning workout!

Bodyweight Bootcamp: Our Bodyweight Workout Plan

Looking to step up your game? Once you’ve tried the Jack City bodyweight workout routine, you’ll never look back! Join our nutrition and fitness specialist Trish Barry for the workout of a lifetime at her Bodyweight Bootcamp program.

Together with Trish and their classmates, Bootcamp athletes will push themselves to the limits by using their own weight to work against gravity’s natural pull. Though bodyweight exercises are challenging, they are worth the effort: athletes who graduate from our Bootcamp report increased strength, flexibility, and endurance.

Benefits of Bodyweight Exercises

Trish’s Bootcamp is formed on the principles of bodyweight conditioning. This fitness theory is categorized by the use of one’s body instead of exercise equipment like barbells to work as resistance. Though this might sound complex, many well-known workouts are actually bodyweight conditioning exercises as well. For example, sit-ups, push-ups, and pull-ups are all forms of bodyweight conditioning.

Bodyweight exercises have many benefits and reasons for their popularity. Some of the main benefits of bodyweight exercise are:

It’s Versatile
Once they understand the principles of this style of exercise, athletes have the freedom to create a custom bodyweight workout plan that suits their needs. There are countless bodyweight exercises out there—each athlete will have their favorites.

It Teaches Lifelong Skills
Bodyweight conditioning is many things, but niche is not one of them. Athletes can further apply the principles learned in Bootcamp to their future workouts.

It’s Low-Cost
Bodyweight conditioning exercises don’t require any fancy equipment or gear, so they can be practiced at home, at work, or even on vacation.

It Increases Endurance and Strength
Bodyweight conditioning is a stellar way to amp up endurance and become an even stronger athlete. By utilizing their weight as strength, athletes can train harder and meet more goals.

It Delivers Results!
Our athletes leave Bodyweight Bootcamp feeling pleased with their physical results and with what they’ve learned.

Practice Bodyweight Strength Exercises at Jack City Fitness

Each of our Bodyweight Bootcamp classes promises a workout that’ll get your heart pumping, your sweat flowing, and your strength soaring. Though exact workouts and routines will differ from class to class, Trish tends to follow the same structure for her Bootcamp:

Endurance Training
The first portion of each Bodyweight Bootcamp sesh focuses on developing cardiovascular endurance and strength. Depending on the day, these exercises might include planks, lunges, push-ups, sit-ups, squats, or whatever else Trish has up her sleeve!

Hit the ground running toward results! The second portion of Bootcamp tends to focus on the skills you need to sprint and run with better form and for longer stretches.

Total Body Workout
At last, the moment we’ve all been waiting for: the total body workout! After nailing their endurance and running exercises, Bootcamp athletes will embark on a full-body workout. The individual exercises used will vary from class to class, but partners can expect a dynamic workout that’ll get their blood flowing and see their goals moving closer within reach.

Hit the Showers!
That’s it! After an intensive and satisfying bodyweight conditioning workout, it’s time to cool down, clean up, and head home for R&R. Might we suggest a protein smoothie for those hard-working muscles? They’ve earned it!

Do YOU Have What it Takes to Complete Bodyweight Bootcamp?

There’s only one way to find out. Get in touch with our team today by calling (208) 999-1111 or sign up online today. Our team will then invite you over to our Boise fitness center for a FREE health consultation. During your consultation, you can tour our facility (partners get 24/7 access!) and meet some of our team members, including Trish. You can also take this time to peek into Bodyweight Bootcamp to see it in action.

Once you’ve signed up to be a Jack City partner, you are welcome to get started right away! Apart from gym and group class access, Jack City partners are also offered the opportunity to work one-on-one with a private fitness coach or even develop their own custom workout plan with our team.

We can’t wait to meet you and help you reach your goals!

Enjoy a small-group training environment, and receive personal attention and coaching through Olympic Weightlifting! Whether you’re a beginner or a weekend warrior, you can be sure to gain confidence in the dynamic Olympic Lifts. Learn the techniques of a Snatch, Clean, and Jerk, while progressively building both strength and power. Besides building strength, Olympic weightlifting can also improve mobility, coordination, conditioning, and more! No previous experience required, just bring your focus, hard work, and patience.

Every fitness journey has different stages! Are you ready to take back your life or just want to continue living as healthy and fit as possible? This class is for anyone 55+ and embodies everything aging seniors need. The older we get, the more important it is for us to workout with purposeful resistance so come give it a try!

This follow-the-leader style workout is not only physically demanding, but challenges the athlete spiritually and mentally as well. Guiding your efforts towards a greater purpose than aesthetics or athletic performance, this humbling program will focus on building you into a better leader by testing your ability to follow.

Our Kinstretch program allows Jack City Fitness partners the chance to enhance their flexibility and range of motion with the help of a functional range conditioning mobility specialist! Optimize your movements with Kinstretch, FRC (functional range conditioning,) and more at Jack City Fitness. Get started today—we offer classes for all skill levels.

Kinstretch Classes and Training: What Is It?

If you haven’t heard of Kinstretch, buckle up: this is a game-changer. Kinstretch, or functional range conditioning, is a scientifically-backed athletic process that allows people to enhance their mobility as well as prevent injury or harm. It’s become incredibly popular in athletic circles; numerous trainers and fitness coaches have even begun specializing in this type of exercise.

This important mobility practice was not only born out of scientific research, but is complete with a self-assessment system allowing you the ability to monitor your own body for dysfunction that may be causing pain, loss of performance, or that may be putting you at an increased chance of injury. Strengthen yourself with this specific joint work!

What to bring to class:

We advise you to wear comfortable athletic wear that allows you to move freely causing no restrictions to the body. Examples: Shorts/ spandex/ tights/ sweatpants/ t shirts/ tanks etc.

Your Kinstretch practice can be performed in socks or bare feet, this is entirely upon preference, however keep in mind that some instructors may throw in some intrinsic foot control exercises, and these are performed most effectively in bare feet.

We advise you to bring a water bottle to stay hydrated throughout your practice .

Jack City has Kinstretch Blocks and Kinstretch balls available

We recommend you bring a friend. The more the merrier and we guarantee they will thank you for exposing them to a new practice and a new perspective of the human body.

Functional Range Conditioning With Kinstretch

With Kinstretch training, athletes are taught how to assess and monitor their own bodies for any potential risks of injury, pain, or performance loss. This knowledge can serve you throughout your lifetime, whether you’re playing a soccer game or just walking your kids to school.

What to expect at your first Kinstretch Class

This class is perfect for you if

Where Can I Find a Kinstretch Near Me?

Just head to Jack City Fitness, Boise’s number one spot for FRC training. Here, you can work with our dedicated coaches Tim Perry and Trish Barry (who is also a physical therapist) as you learn to develop and perfect an effective Kinstretch routine. With the help of Tim, Trish, your fellow coaches and athletes, you will find a sustainable and healthy way to improve your athletic performance, gain control over your flexibility and motion, and even assess your body for potential injuries.

By practicing Kinstretch exercises with Tim and the Jack City family, you are investing in your own physical future by enhancing your own athletic and daily movements, as well as keeping your body safe from harm.

What Else Is Offered at Jack City Fitness?

We’re glad you asked. Once you sign up to work out at Jack City Fitness, you are made a “partner” of our gym. A Jack City partnership is pretty powerful; once you’re on our team, you’ll unlock a whole world of athletically-inspiring perks. First off, you’ll have 24/7 access to our beautiful fitness center, so you can hit the gym anytime you want. You’ll also be invited to try our other classes—Kinstretch is one of many—or work one-on-one with a member of our team. We even offer custom training options, like virtual coaching sessions or group and sports team sessions. Our mission is to help you be the best athlete you can be, and everything we offer reflects that.

Ready to get started? Get in touch with our team today by sending us a message or calling (208) 999-1111. We’ll invite you over to our athletic center for a FREE fitness consultation and a chance to tour our facility and meet a few of our coaches and partners. Once you’ve signed up, you can start enjoying Jack City Fitness straight away.

We can’t wait to see what you’re made of!

Come ready to sweat as you challenge yourself through this fun hour full of creative movements using various equipment! Did we mention how highly energetic and upbeat the coaches are?! This class combines a variety of training modalities: endurance, flexibility, strength, power, and conditioning using basic functional movements including the Hinge, Squat, Push, Pull, and Carries. Join this high-paced program filled with super-sets, tri-sets, and circuits!