We like to move it, move it.
At Jolly Bodies, we're taking the guesswork out of group training schedules. Each week of workouts follows a split training schedule (the house schedule) that spans our signature workout formats.
While multiple formats are offered each day of the week, they'll all target the same muscle group. For example, on Mondays all formats will be lower body focused. This system ensures that you'll be able to train each week without leaving any muscles behind, regardless of which formats you choose. We've also created a schedule builder (below) to help match you with formats that best reflect your fitness goals. Choose your schedule, show up, and leave the rest to us.
Build your JB schedule
Forget having to put together your own training plan piecemeal. To reveal your personalized schedule, hover over the profile that best reflects your current fitness interests. If your goals change, so will your workouts at JB. We've built this system to evolve with you, so make sure to revisit the profile builder in 3-4 months to recalibrate and make changes to your schedule as needed. *Strong classes will be begin spring of 2024
Your JB schedule is dominated by high intensity cardio. Please follow the plan below for best results.
Monday: Clocked lower
Tuesday: JB upper or Rise upper
Wednesday: Clocked core
Thursday: JB lower or Rise lower
Friday: Clocked upper
Saturday: Clocked total body
Learn about Clocked, Rise, and JB here.
*Strong classes will debut in the spring of 2024. If you'd like to build a schedule that takes into account additional factors such as previous injuries, length of class, and more personal preferences, push the button below!
Locally sourced. Made from scratch. No artificial preservatives.
Think of our formats like flavors of ice cream. They're all delicious, but you may enjoy some more than others. All formats at Jolly Bodies have the same 3 main ingredients: cardio, strength, and mobility. What distinguishes them from one another is the ingredient amounts. Every class is designed in house by our head fitness geek, Lee Ann Jolly, Ph.D., NASM-CPT and distributed to you with love by the insanely talented Jolly Bodies coaching staff.
The sleeper hit.
Clocked is a high intensity steady – state (HISS)* cardio experience that blends beat-based boxing drills with strength training designed to target the lower body, upper body, or core. Expect intense music, high energy, and an invigorating sweat experience. The goal of Clocked is to improve cardiovascular capacity and increase anaerobic thresholds while introducing participants to fundamentals of strength training. While boxing sequences are choreographed to elevate the heart rate of participants to 80-85% of their maximum, instructors are equipped with knowledge to help you dial down your effort level to help you build stamina over time. *Please notify your coach if you are currently taking medications that regulate heart rate (such as beta blockers). These medications will not stop you from having a great Clocked workout, but they may affect your ability to reach and maintain certain heart rate levels during class.
BREAK DOWN: RHYTHM BASED, HIGH INSTENSITY STEADY STATE CARDIO, AIR PUNCHING, PARTY
The fan favorite.
Our signature Jolly Bodies (JB) workout is a 30-minute, high intensity cardio/resistance training (HIRT) program. JB is organized into a split training schedule that targets muscles in the upper body, lower body, or core in different ways every day, delivering targeted resistance training in an efficient, half-hour format. This format is perfect for participants who want to expand their knowledge of resistance training and improve muscular strength while still incorporating cardiovascular exercise. The goals of JB are to improve aerobic capacity, build muscle, and improve mobility. Expect intense music, high energy, and an environment that doesn't compromise form or technique for the sake of speed. Instructors are equipped with knowledge to educate you on best practices regarding strength training form and technique.
BREAK DOWN: STRENGTH FOCUSED WITH SPRINKLES OF MEDIUM TO HIGH INTENSITY CARDIO, QUICK, CONVENIENT
The one that sneaks up on you.
Rise is a 45 – minute, heart rate (HR) based lesson in patience and perseverance. Using our proprietary low intensity to high intensity (LIT to HIT) methodology, Rise challenges participants with a series of HR based progressions designed to steadily increase heart rate (climbing zones) before hitting a peak HR zone (the payoff zone). Each HR progression slowly builds anticipation for risers to enter the payoff zone fully prepped to perform at their peak.* The goal of Rise is to teach participants how to control heart rate during the strength focused components of each "climb" (set). This helps participants prioritize the form and quality of their lifts before increasing heart rate later on in the set..*Please notify your coach if you are currently taking medications that regulate heart rate (such as beta blockers). These medications will not stop you from having a great Rise workout, but they may affect your ability to reach and maintain higher heart rates during class.
BREAK DOWN: LOW TO HIGH INTENSITY PROGRESSIONS, HEART RATE RECOVERY FOCUSED, CONTROLLED STRENGTH TRAINING
Sweating with goosebumps.
Control is an immersive, full body strength training class that shines the spotlight on muscular endurance and strength while challenging participants to control their heart rate, technique, and mind. Participants are guided through strength sequences that are choreographed to match specific lighting, video, sound, and other special effects. This intersection of strength training, entertainment, and imagination provides the ultimate workout experience (and escape).
Each Control routine revolves around a particular theme and is repeated once per week for 10-12 weeks before a new routine/theme is released. This gives participants the opportunity to compare strength levels from week to week over the course of 2-3 months before a new routine is released. We encourage participants to repeat each Control routine at least 6 times in order to feel increases in efficiency and strength capacity.
BREAK DOWN: EPIC, MAGICAL, POWERFUL, INSPIRATIONAL, CATHARTIC, SWEATY
It's all in the hips.
Cheeky is designed to improve posture, mobility, and strength of the posterior chain (glutes, hamstrings, back) using a combination of strength, Pilates, and mobility exercises. Smaller, low impact movements are combined with compound movements to generate an intense muscular burnout in the glutes, hamstrings, back, and abdominals in this 45-minute class. Cheeky is perfect for participants seeking to alleviate back pain and improve core, glute, and hamstring strength with little to no impact on the joints.
In Cheeky, the glutes are targeted by combining smaller, low impact movements with compound movements to generate an intense muscular burnout from multiple angles. This involves kneeling positions and balancing poses on the hands and knees. Comfort padding will be provided, but please keep these positions in mind if you have any wrist/knee injuries that could impact comfort.
BREAK DOWN: ABS, BACK, HAMSTRINGS, GLUTES, HIPS, FLOW, MOBILITY
The one where we build some muscles
Strong is a strict lifting program that incorporates all of your favorite strength work from our O.G. Jolly Bodies format and then some. Strong is organized into a split training schedule that targets muscles in the upper body, lower body, or core in different ways every day, delivering targeted resistance training in an efficient, half-hour format. This format is perfect for participants who want to expand their knowledge of resistance training and build muscle. There are no bona fide cardiovascular drills in this zero impact class, but don't expect your heart rate to stay low. .