Choose the Program

Signature Classes

Q-punch is an exciting fitness program that
blends the best of Suspension Workout and MMA into a high-energy interval workout.
About Q Punch

Q – Punch is an interdisciplinary system of two extremes. The powerful feeling of MMA, throwing solid punches and several kicks, then transferring your body movements into Suspension Workout .Yet, both share the common Principle of working from the ‘Core’ and they share the key Concepts of Concentration, Focus, Awareness and Control.

The workout is pretty intense and gets you into great shape without taking up all your time and energy. You’ll look just as good as any MMA fighter and still learn all the same great MMA techniques, but without the pressure and responsibility of competition.

Goal Emphasis

Cardiovascular and muscular endurance 
, muscle tone and definition

Format

Interval Training

Total Time

50 minutes

Equipment Needed

Punching bags and cross core

Calorie Burn
120 lbs 130 lbs 140 lbs 150 lbs 160 lbs 170 lbs 180 lbs
402 434 468 500 534 566 598
Choose a training split based on your goals, schedule, training age,
energy system requirements, and ability to recover.
About Q Method

Q – Method is the most effective way to combine cardio conditioning with functional strength training. This method was created to provide an alternative method of training that is safe, fun, efficient and effective.

This workout, a traditional circuit format, cycles through several exercises with minimal rest. The key is to challenge participants by adjusting a variable during each cycle. With this approach, they enjoy the familiarity of the sequences, as well as fun surprises.The circuit format consists of rotating stations, that are composed with exercise that includes : locomotion, level changes, pushing and pulling, and rotation.

Energy expenditure during Q-Method classes is also thought to be significantly high. This workout is considered especially challenging and promise exercisers a fast-track approach to improving fitness levels. As we uses different pieces of equipments like ropes, stability balls, ketlebell, medicine balls, slam balls and other equipment, it will help you, develop greater body awareness. “When people aren’t supported by a machine, they have to learn how to use their bodies in space.

Goal Emphasis

Muscular strength and endurance, emphasizing compound movements for a more functional approach

Format

Circuit training with cardio and strength intervals

Total Time

30 minutes

Equipment Needed

Ropes, stability balls, body weight, ketlebell, dumbbells, slam balls, medicine balls and other tools

Calorie Burn
120 lbs 130 lbs 140 lbs 150 lbs 160 lbs 170 lbs 180 lbs
274 294 322 343 365 386 408
Address
7670 49 Street N., Pinellas Park, FL 33781
Phone
(727) 827-7979
Open hours
M - T 5a - 10p • F 5a - 9p • Sat 7a - 7p • Sun 7a - 6p