member
zone

capital city
fit club

welcome
to the fit club
MEMBER ZONE

The Capital City Fit Club is a Community Health & Fitness Program. Our goal is to support you in your effort to get at least 20 minutes of exercise a day at least 20 days a month.

Our Member Zone features: FREE workouts, recipes, training tips and more to help you achieve your health & fitness goals!

#NOCHARGE
#NOCATCH
#NOEXCUSES

virtual class schedule

CLASS
DESCRIPTIONS

CARDIO & STRENGTH

Circuit workout focused on cardio (fat burn), building muscle strength, balance & flexibility.

Glutes & abs

Minimal cardio, this class focuses on toning and defining glutes, thighs
and abs.

the jump off

An effective combination of cardio and strength training featuring jump rope and HIIT intervals. Grab your rope and join us for this challenging and fun workout!

the night cap

Our Night Cap classes provide a variety of low cardio, toning and stretching workouts designed to help you end your day on the right note!

05

on demand
workout videos

Athlete circuit
workout #1

Focus: legs & core

01
View Workout Instructions

Athlete conditioning
circuit #2

Focus: legS, CORE,
JUMP TRAINING, shoulders

02
View Workout Instructions

ATHLETE CIRCUIT #1

Focus: Athletic Conditioning, Full Body Circuit & Stretch

View Instructions/Modifications.

CARDIO circuit #1

Focus: CARDIO
CORE, LEGS & ARMS

01
View Workout Instructions

strength & toning
circuit #1

Focus: LEGS, biceps & triceps

01
View Workout Instructions

7 min balance & 
static stretching

Focus: balance & stretching

01
View Workout Instructions

10 min warm-up 
jump rope circuit

Focus: cardio & legs
warm-up circuit

01
View Workout Instructions

CARDIO CIRCUIT #1

Focus: Cardio Full Body Circuit & Stretch

View Instructions/Modifications.

STRENGTH CIRCUIT #1

Focus: Full Body Strength & Toning

View Instructions/Modifications.

7 min
static stretching

focus: balance & stretch

01
View Workout Instructions

QUICK STRETCH #1

10 Minute Static Stretching Session