Services

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Personal Training is a personalized experience. Programs are written to meet the needs and goals of each individual. No matter if you want to build muscle, tone, increase mobility, joint health, cardio, etc. everything will meet your expectations!

Pricing: $30/session

(Cash or Venmo)

4:13 fitness classes are about having an enjoyable experience while training alongside other individuals.

1. (HIIT) High intensity total body training includes a combination of strength, cardio, and core exercises. Why is HIIT training beneficial? This intense form of exercise strives to push your muscles to the maximum. This is a great form of training to reduce body fat, increase your heart rate, and improve both strength and cardiovascular fitness.

2. (Strength) Total body strength training utilizes dumbbells, barbells, medicine balls, resistance bands, etc. Why is strength training beneficial? Strength training builds bone density, assists with weight loss, builds muscle mass, and muscle tone.

Pricing: $10/class

(Cash or Venmo)

Speed and Agility Training- Want to take your speed to the next level? The combination of speed and agility training improves our overall ability to move effectively and quickly in our

prospective sports. 

What to expect in these sessions:

1) Sprint mechanics- Breakdown of running form and drill work.

2) Acceleration work- Reaction Timing and Top Speed training. Translating sprint

mechanics into these fast bursts of speed.

3) Agility- Change in direction training, Coordination, and Foot Speed.

4) Workouts- Every workout will use aspects of Sprint Mechanics, Accelerations, and Agility all to improve Speed.

- Workout Examples include: Resistance training (Band Resisted Sprints, Hills,

Sleds, Parachutes), Interval training (Varying distances at high intensity),

Plyometrics Training (Explosive Power), Change in Direction training, Circuit

training, etc.

Strength and Power Training- Want to take your Strength and Power to the next level? Strength training not only makes you stronger, you can see improvements in your coordination, balance, proprioception, power, speed, and reduces injury risks. 

What to expect in these sessions:

1) Utilization of barbells- Standard and Hex-bars.

2) Dumbbell exercises.

3) Plyometric/Power exercises- Example: Box Jumps.

4) Core work.

5) Daily tracking of weights- Keep track of progress!

Pricing: Contact with Carena for pricing for individual, small group, and team options. 

(Cash, Check, or Venmo)