Experience a workout like no other. [solidcore] is 50 minutes of low-impact strength training that creates a stronger version of yourself. Designed to break down muscles to failure, our high-intensity workouts help you build strength on a stronger foundation than before. Because at [solidcore], we don't shy away from hard things. We seek them out. The result is a transformed body and mind. So, lean into the work and see the difference for yourself.
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Our goal is to help you build muscle while protecting your body. [solidcore]'s low-impact exercises ensure minimal stress or force on your spine or joints.
Strength training workouts like [solidcore], can lead to excess post-exercise oxygen consumption (EPOC) or an "afterburn" effect. Your body continues to expend calories at an elevated rate even after the workout is finished (and up to 24 hours). This is due to the energy required to repair and recover muscles post-exercise.
At the gym, growing muscular strength is a common goal and can be reflected by a muscle’s ability to lift a load. At [solidcore] we train for muscular endurance – meaning we train your muscles to be fatigue-resistant and continuously work against an external force. Both training methods are effective and will improve your overall performance and health.
- Muscular strength: muscle’s ability to lift a load e.g. lifting one very heavy box. Programming for this incorporates high-weight loads and faster movement for a short period.
- Muscular endurance: muscle’s ability to resist fatigue over a sustained period e.g. moving boxes for an entire day. Programming for this incorporates lighter weight and slow movement for an extended period.
[solidcore] targets the type 1, or slow twitch muscle fibers (STMFs). Being fatigue-resistant, STMFs can sustain tension for a long time and control a muscle's endurance or ability to perform contractions with less fatigue. This can translate to improved performance in daily activities and other athletic pursuits.
Slower = stronger! Clients experience greater strength gains the longer the muscle remains under tension. By moving slowly, muscles undergo more metabolic work per second. Maintaining tension is necessary for achieving muscle failure during the controlled stage, which results in muscle growth. This takes traditional exercises, like a lunge, to the next level.
terms to know
our machine -sweatlana
class format
exercises
class format
starter50
introduction to [sweatlana] + the fundamentals of the workout
beginner level
Your how-to [solidcore] class! Learn the basics and get a solid total body sweat.
foundation50
a beginner strength training workout
all levels
An advanced beginner, total body, [solidcore] class designed to support your transition to the Full Body class.
full body
[solidcore]’s signature total body workout
all levels
Improve your muscles’ muscular endurance through slow, controlled strength training exercises.
focus50: core + lower + upper body
lower + upper body targeted strength training
intermediate/advanced levels
No obliques, no problem! Build muscle through traditional core, lower and upper body strength training exercises.
focus50: core + obliques + lower body
lower body + oblique targeted strength training
intermediate/advanced levels
Challenge your core, lower body, and obliques as you build muscle and enhance your muscular endurance.
focus50: core + obliques + upper body
upper body + oblique targeted strength training
advanced levels
Hone your upper body strength while building the musculature of your core complex.
30min express: core + lower body
core + lower body targeted strength training
all levels
Improve functional movements like walking, climbing stairs, or lifting objects by building core and lower body strength.
30min express: core + upper body
core + upper body targeted strength training
all levels
Heighten core and upper body strength through slow and controlled strength training exercises.
30min express: core + obliques
core30
advanced levels
Train your core and oblique muscles to work harmoniously, enhancing your overall stability and balance.
advanced supersolid 65min
the ultimate [challenge] for advanced clients!
advanced levels
Push your limits with this extended, 65-minute signature total body workout.
terms to know
Full range of motion
The necessary range of motion needed to target a muscle during an exercise
Modification
An optional, alternative way to perform an exercise to make the exercise more accessible and/or provide more support
Amplification
An optional, alternative way to perform an exercise to make the exercise more challenging
Max tension
A challenging position in an exercise's full range of motion where the target muscle is most contracted
