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Back Alley Fitness

Our Fitness program incorporates a variety of different workouts and movements to provide our members and athletes a wide range of benefits. We use a combination of strength training, conditioning training, and HIIT (High Intensity Interval Training) at your own pace and ability.

Strength Training

Our strength training program is designed to help our members and athletes build vital key muscles to aid in their physical abilities and strength. It consists of incorporating heavy weights with low repetitions. Strength training helps improve and aid in the following:

  • Gain Muscle Mass
  • Burns Fat
  • Reduces injury & Fractures
  • Increase bone density
  • improve posture


Our conditioning program consists of low to medium weights with the targeted focus on long periods of endurance. This helps our members and athletes to withstand longer optimization of cardiovascular strenuous activity.
Conditioning training helps improve and aid in the following:

  • Power
  • Speed
  • Agility
  • Coordination
  • Endurance


High Intensity Interval Training -HIIT
HIIT is a combination of conditioning and cardio. It focuses on explosive short interval of extreme energy bursts. the use of incorporating your own body weight to light weights as resistance. The main target is to increase the athletes metabolic training. This allows for longer periods of calorie burn while improving short and long term cardio endurance.

Kids & Teens Fitness

Our Kids & Fitness program is designed to increase strength and endurance versus building muscle size. It includes light strength training to focus on agility, coordination, power and speed, to achieve and improve an overall physical composition. We also incorporate a mild conditioning program to help with endurance, resistance and flexibility all while having fun.
The program helps to improve and aid in the following:

  • Maintain a healthy weight
  • Improve self-esteem & confidence
  • Prevent & protect from sport related injury
  • Gain strength
  • Improve performance

Seniors Program

Our Senior Wellness Program helps the elderly by incorporating a combination of light Strength Training & light Conditioning training. Our focus is to help increase and maintain healthy muscles mass, build strength, and improve coordination and flexibility. Our program is also designed to teach our Senior community the importance of maintaining a healthy physical lifestyle to support and aid their mental, emotional and physical well being.


Whether you’re looking to try out a single class or start your journey down the road to black belt, the offers below can help you get to where you want to be.