The SIFT Way® The SIFT Way® is a one-hour long program with three essential components of fitness – Cardiorespiratory, Muscular Strength and Endurance, and Functional Fitness, for a whole body workout.

Cardiovascular Workout – 20 minutes You will complete 20 minutes of cardiovascular exercise within your determined target heart rate range. Strength Training – 20 minutes Following cardio, your trainer will assign you a series of exercises with a specific number of repetitions and sets. Upon completion your trainer will be ready to give you additional exercises. Functional Fitness – 12-15 minutes Following strength, you will complete 2 full rounds of the 6 functional exercises moving from station to station on your cue from the trainer. Each exercise lasts 45 seconds with 15 seconds to switch between exercises. Stretching – 5-8 minutes Following your trainer, you will perform a full body stretch designed to improve flexibility and relax the muscles that you have just worked. Appointment Agenda: (will be completed with your trainer and up to 3 other members) Upon Arrival: Go straight to your cardiovascular machine choice and a SIFT Trainer will meet you there and remain with you throughout the following appointment agenda... providing you with instruction, guidance, motivation, encouragement and support while teaching and watching your form and technique to ensure the safest and most effective workout for you. Feel free to use the amenity room and help yourself to a towel and water. Trainers’ Notes: As time goes on, we will introduce a variety of exercises. We are here to challenge you all-the-while keeping you safe. Please communicate with your trainer throughout the workout. We will use this feedback to arrive at your fitness goals. Upon Completion: Schedule your next appointments (up to 1 week in advance). Return your towel and feel free to use the amenity room.