Alpha at Harbour Island
It's a competitive mindset. The pride of accomplishment and desire for strength. It's how you live, how you think. It's morning intention. It's evening peace.
- Experience Level
- Intermediate
- Intensity
- High
- Class Length
- 45-60 Minutes
- What to Bring
- Water bottle, towel
MIND RIGHT. BODY RIGHT.
Olympic style strength training with advanced cardio and metabolic conditioning for results that affect the mental, spiritual and social aspects of health.
A SMART ALTERNATIVE
Push through barriers with box jumps, ball slams and kettlebells. Lose your breath on treadmills, rowers and bikes. Every precisely engineered, science-backed WOD is different, but always fun.
A SMART ALTERNATIVE
A progressive approach that avoids overtraining, injury and plateaus. Add a coach who pushes performance, creates community and provides lifestyle support? Boom. Success.
THE FORMAT
With 12 weeks of progressive, daily programming, this class is designed so that you can work toward your goals and train every day without the risk of injury. Simply choose between two formats (Strength or Conditioning), turn up with a can-do attitude, and we'll get you where you want to be.
BEYOND THE PHYSICAL
A Member's Story
People call me crazy. I'm ok with that. They also call me strong AF, which is even better.
different day, different zone
“There's a weekly schedule, but every day is a different workout, targeting a muscle group and heart rate zone.”
GETTING STARTED
“This is what I look forward to. A workout that challenges me and people (who I now call friends) that inspire me.”
THE MAIN EVENT
"Clever programming means I can train every day without risking injury. After warming up, we dive right into full-body strength or conditioning. The moves and level of intensity change, but the hands-on guidance and attention of the coach are constant."
COOLING DOWN
"The cool down is key. We stretch out and talk about what we just accomplished. Coach says something that keeps us inspired and there's always some nutrition talk. After class, most of us head to the sauna to talk about life."
explore the science
Explore the Moves
Alternating Battle Ropes
This power move will improve cardiovascular endurance while building upper body and core strength.
Equipment used
- Battle Ropes
Assault Bike
Target the entire body with aerobic and anaerobic conditioning, build muscular endurance, and pedal your way to mental toughness.
Equipment used
- Assault Bike
Jump Rope
A cardio classic that will improve fitness and burn calories all while strengthening your legs, core and coordination.
Equipment used
- Jump Rope
Dual KB Front Rack Squat
Get quads, glutes, and hamstrings of steel, while improving core and upper body stability by holding kettlebells in the front rack position.
Equipment used
- Kettlebells
Skaters
Improve cardiovascular fitness, agility, and leg strength as you engage your glutes, quads, and hamstrings. Glide your way to better balance and coordination.
Equipment used
- None
Kettlebell Gorilla Row
Target back muscles (we’re looking at you lats and rhomboids) while engaging your core and improving posture, grip capabilities and general upper body strength. Simple but challenging when done right. Build strength, improve grip capabilities and enhance overall body control while targeting the lats, biceps, shoulders and core.
Equipment used
- Kettlebells
Pushup
Work multiple muscle groups at once with this upper body icon that builds strength and muscular endurance. Feel the burn in your chest, shoulders, triceps and core.
Equipment used
- None
Barbell Back Squat
Enhance core strength, stability and overall body power by focusing on your quadriceps, hamstrings, and glutes.
Equipment used
- Weight Racks
- Platform
- Barbells
Clean & Jerk
Get major muscle groups working in the legs, back and core to improve power, strength and overall athleticism.
Equipment used
- Squat Rack
- Barbell
Box Jump Overs
Boost power, agility, and cardio endurance while putting your calves, quads, and hamstrings through their paces.
Equipment used
- Plyo Boxes
Jump Rope Double Under
Take your skipping up a level to improve coordination, fitness and lower body muscular endurance.
Equipment used
- Jump Rope
Dumbbell Snatch
Through constant core engagement, you’ll boost power, speed and coordination while developing hamstrings, glutes, back, shoulders and arms.
Equipment used
- Dumbbell
Kettlebell Swing
Find your explosive power, strengthen your core and improve cardiovascular endurance. You’ll feel this move in the glutes and hamstrings too.
Equipment used
- Kettlebell
Pullup
Simple but challenging when done right. Build strength, improve grip capabilities and enhance overall body control while targeting the lats, biceps, shoulders and core.
Equipment used
- Squat Rack
- Pullup Bar
Listen to the music
Enjoy some music during your workout with this playlist.
Alpha Faqs
How many people will be in this class?
The number of participants varies by club ranging from 6–12 members. Each class is led by a certified trainer who provides individualized attention to each participant to ensure each member is having an effective, safe, and challenging workout!
What can I expect from this class?
An Alpha Strength class is a full-body progressively programmed workout with a blend of power/Olympic weightlifting (strength) and metabolic conditioning (cardio). A primary focus on this class will be spent on lifting platforms, progressing through increasingly technical movement patterns with the guidance of a coach. While this format is centered around strength, cardiovascular training is programmed to heart rate zones for a complete program.
What level of experience is required for this class?
This class is open to all experience levels! Our certified personal trainer will assist you in finding modifications if necessary to ensure all members are having a wonderful experience and a challenging workout!
How long are the classes?
Alpha classes are one hour in length customized with a warmup, full workout and time for cool down.
Discover more of Life Time Harbour Island
Membership levels, types, amenities, services, programs and their associated dues, pricing, fees and/or charges may vary by location and are subject to change. Access to clubs, and certain services, programs, amenities, or areas within a club (e.g., outdoor pools, racquet courts) may be restricted, conditioned, or otherwise limited by specific terms and conditions and/or subject to a separate or supplemental fee for access or use (e.g., your access to the outdoor pool area may require a separate fee and be limited to your designated club). See club for additional terms and conditions that may apply. Always consult your physician before beginning any new exercise program.