Adult Only Programs 2016-12-04T13:34:42-08:00

Adult Only Programs

Train with Canada’s 2016 #1 Fitness Instructor Specialist, Trina Medves and see 4 yourself why we are #1 in Hamilton for Best Boot Camp and Weight Control Services, read more here.

discover our adult only classes

Adult Programs

#1 in the City of Hamilton for 2016 Best Women’s Only Fitness Club and Gold for Best Boot Camp.  Best Fitness Instructor, Trina Medves. No two classes are the same and you can work at your own level. Embrace the Award-winning motivational group environment and burn tons of calories. Our Programs include circuits, high intensity interval training – HIIT, Tabata, stations, core conditioning and distasis / pelvic floor rehab, cardio drills, partner work and challenges to push yourself past your personal best. We incorporate various equipment including Lebert Buddy System and Equalizer bars, stability balls, battle ropes, weights, steps and more!

Cardio Boot Camp *Runs 3x per week

What is it? VOTED #1 Platinum Best Boot Camp in Hamilton. 45 min class including circuits, cardio drills, partner boxing, core conditioning, equipment, etc. Indoor October to April / Outdoor May to September, weather permitting.

Who is it for? All fitness levels as progression will be demonstrated

What to bring? Boxing gloves *limited loaners on site.  Mat for outdoor sessions.

Pricing Options Available

Tabata Boot Camp

What is it? VOTED #1 Platinum Best Boot Camp in Hamilton. Tabata is 20 seconds of intense work, 10 seconds of rest for 8 rounds. 45 mins of 5 to 6 stations including body weight and equipment. Indoor October to April / Outdoor May to September, weather permitting. F4F was featured on CHCH News for our incredible Tabata workouts.

Who is it for? All fitness levels not for the pregnant client.

What to bring? Water bottle and a mat for outdoor sessions.

Pricing Options Available

HIIT Camp

What is it? VOTED #1 Platinum Best Boot Camp in Hamilton HIIT Camp is a 45 minute intense, challenging and motivating class. High Intensity Interval Training will include cardio, core, bodyweight challenges, ropes, and more. Indoor/Outdoor July to September.

Who is it for? Not recommended for the pregnant client, all other fitness levels welcome.

What to bring? Mat and water bottle.

Pricing Options Available

KettleBox Fit *NEW

What is it? VOTED #1 Platinum Best Boot Camp in Hamilton The best toys in the F4F tool box, kettlebells, ropes, partner boxing with pads and gloves and core conditioning.

Who is it for? Not recommended for the pregnant client, all other fitness levels welcome.

What to bring? Boxing gloves and water bottle.

Pricing Options Available