Throwback offers two main classes - Strength/Power and Endurance/Speed. I've now taken both - and they are pretty much as their names imply. Leaving Strength/Power I felt strong and leaving Endurance/Speed I felt like I had gotten in a good cardio workout. Regardless of the particular class you pick, the workout is split into four sections – a warmup, Phys Ed, homework and recess, keeping with the theme of the studio. A little kitschy? Sure - but it works.
I've now taken three classes at Throwback Fitness and each time, class started by introducing ourselves and answering a quick question about ourselves - favorite game show (Figure It Out), Favorite Famous Animal (any monkey) and Favorite Cereal (Peanut Butter Puffins). After intros, the warm-up always incorporates exercises into some kind of game.
In Throwback Fitness Questions you had to perform 8 shoulder taps followed by 8 alternating lunges before you could ask a yes or no question to our instructor, Java, to figure out which celebrity he was thinking of.
We did this for three minutes, successfully guess Oprah Winfrey, Donald Trump, and Steve Harvey while continuously completing our shoulder tap and lunge reps.
In another warm-up we performed a series of exercises before being allowed to fire a foam ball at the little army men lining the top of the ceiling beam (harder than it looked).
And in my last class, we played "Musical Medicine Ball" - traveling around the room performing high knees, butt kicks, etc. until the music stopped. The people left without a medicine ball were sent to the rowers for 100 meter row penalty before joining back into the game.
In Strength/Power, "Phys Ed" was the main strength portion of the class. We split into two groups and completed the following sets of exercises for 3.5 minutes, 4 times for a total of 14 minutes.
14 American KB Swings
14 Spiderman Push-Ups
14 Bent Rows
14 Megatrons (One handed snatch + lunge)
7 Squat Thrusts
In Endurance/Speed, the "Phys Ed" section is where you use the rower. I'm frustrated every time I row because I look over and see people rowing at a 2:15 pace and I'm struggling to hit 2:45. But it certainly provides a challenge and raises the heart rate!
In both Endurance/Speed classes I took, the rowing portion was down with a partner. While you row, your partner completes a circuit of exercises (10 cannonball push-ups, 16 kneeling up/down squats, 20 bicycle flutterkicks). Either you row until your partner finishes the circuit or your partner repeats the circuit until you've hit a predetermined distance on the rower.
At the end of Phys Ed, based on the number of meters rowed, a first, second and third place team is announced.
This section is a 3-4 minute core-interlude. For example:
:30 Left Side Plank/:30 Left V-Ups
:30 Right Side Plank/:30 Right V-Ups
:30 Hollow Hold/:30 Tuck Ups
Another class, we did a 3 minute AMRAP (as many rounds as possible) of:
12 Medicine ball sit-ups
12 Medicine ball roll-outs
12 Medicine ball Russian twists
The last part of class, recess, is where the group is split into two teams for a competition. In my first class, Recess was a relay race. Each time had 4 people lined up in a row, doing a different exercise. As one person finished 6 laps of a bear crawl, the group shifted to the next exercise. Each time you finished 20 reps, you grabbed a flag. The team with the most flags at the end of the 5 minutes was the winner.
1 Arm Dumbbell Overhead Squat – I couldn’t do this for my LIFE. I’m determined to work on these!
Reverse Lunge to High Knee
6 Bear Crawl Laps – These kill me every time! Why is bear crawling so hard?
Another time we played corn hole! Every time you completed 7 push-up jacks, 9 tuck ups and 11 frog jumps, you got to throw the beanbag. Let me tell you - something about starting your day with corn hole really just sets you up for success.
Class always finished with both teams lining up and high-fiving and "good game"-ing and my first class, we also made a group Boomerang.
After my first class I wasn't 100% sold on Throwback, but by the end of my 3 classes there, I found myself really enjoying it.
I took a class with each of the three main instructors - Java, Brian and Ryan and can honestly say that they were equally wonderful instructors. They were thorough but quick in their explanations of some complex exercises/games and super motivating and positive throughout class. Java may win for best class playlist though!