As if Core Fusion and its various iterations aren’t “extreme” enough (Core Fusion Boot Camp, Core Fusion Cardio, anyone?), the good folks at Exhale Spa have created an even more challenging class with Core Fusion Extreme (CFX). It’s more bootcamp than the traditional “mind body” core and yoga experience you’ve grown accustomed to at Exhale, and it’s the only class where sneakers are required. But the emphasis is still on form, results and keeping your muscles guessing.
I had a chance to take a class at Exhale’s Flatiron location in Manhattan this week. It’s perfect for the yogi who wants to amp up the intensity from time to time or the bootcamp devotee who wants a gym where you can compliment your routine with the occasional yoga or core class.
In addition to New York, it’s already rolled out in LA, Dallas, Atlanta, Chicago and other cities with more set to debut in the coming months. And it arrives in Miami at the downtown location at the EPIC Hotel on March 12, so get ready!
So what’s a CFX class like? Well, it’s no joke intense–or should I say extreme! The studio is set up into five stations–plyo box, core ball, gliders, heavy hand weights and TRX suspension training–and you rotate throughout the class repeating two different exercises twice for about 40 seconds each.
Here’s what we did in my class:
That’s me demoing the wonders of the core ball. Photo by Matt Roy.
1. Core ball-Â I started at the core ball station doing a twisting lunge while swinging the core ball into the air above my head. The second exercise was a sort of teaser crunch with the ball. Then, we repeated both of those moves. Not bad, I’m hanging in there.
Get your glide on!
2. Gliders-Â Next was the gliders. I’d never seen these contraptions before except on episodes of Broad City (which I just started watching) at the fancy gym Soulstice that Abbi works at as a janitor (lol)! Anyway, they’re little discs you put your feet on to glide around on the floor. We pushed back to plank and then forward into a squat. The next exercise involved some side leg action like a speed skater. Repeat.
Check out the ten pounders!
3. Heavy hand weights-Â Okay, still hanging int there. Now, onto the heavy hand weights. With eight pound weights we did this extravagant burpee-like routine, curling the weights up to stand, pushing them above the head, back down, jumping back to plank and then rowing each one. Next, we did these crazy plank runs pulling a leg forward and out in a hip opener. These nearly killed me and required major cardio exertion. Repeat.
Warning: This is not easy.
4. TRX suspension training-Â Okay, what’s next? These straps hanging from the wall that I’m supposed to put my feet into? Okay, fine, got it. We did a sort of suspended leg kick looking up at the ceiling and then flipped over for the second exercise, a suspended plank, pulling our knees up to our elbows in a twist. At this point, I can barely move.
Jump around! On the plyo box!
5. Plyo box-Â Next up? The plyo box! We did a little jumping routine up and down and side to side on and off the box. Then, we got into plank with our feet up on the box to do push ups. What?
At this point, I’ve made it through the circuit, and even though my body is maxed out, I’m thinking, that was awfully quick, the class can’t be over quite yet, what can possibly be next? The whole circuit one more time! The only difference was that in between each station, the whole class comes together for “active recovery,” that means a few more exercises thrown into the mix. At the end of class, we do a little more core work on the mats and then some restorative stretches. Also, the exercises at each station change every month, so you never get bored or know what to expect. You leave feeling totally spent, but also strong and with a nice endorphin rush.
The next day, my legs were sore, especially my calves, but also my quads and glutes, which rarely happens when I work out. My core felt tight and strong and my shoulders were also sore. It’s definitely an awesome total body workout and I’m psyched for it to debut at the EPIC in March. See you in class!
