You've got 3 chances to workout LIVE online with Dana this week! 3 unique workouts with sweaty fun moves, muscle-burning moments and lots of smiles! Mark your calendar, check out the details below, and email us with any questions.
DATE: Thursday, April 9th 5:30PM-6PM
WHERE: @freehousefitness IG LIVE
THE WORKOUT: Power Trip
Lift, pull, push, bend, twist, hop, squat, repeat... this 30 minutes will pack a punch. Grab a heavy weight 7-10lbs or a bottle of laundry detergent or gallon jug. Wear shoes and grab a mat if you have one. *We'll spend the majority of the time on our feet though.
DATE: Friday, April 10th 12PM-12:30PM
WHERE: @addisonbay IG LIVE
THE WORKOUT: Burnout
Nonstop sculpting with all the right angles, holds and sequencing to set your muscles on fire. Props: A mat or towel(s). Either shoes or barefoot is good! *If you have light weights or an at-home substitute, we'll use it!
DATE: Saturday, April 11th 10AM-10:50AM
WHERE: A virtual video class - sign-up on MindBody
THE WORKOUT: A signature freehouse total-body sculpt! Wear shoes and grab a mat and light weights.
Highlights from our first Freehouse LIVE class
Together we're stronger, whether in the studio or at home.
Thank you for an incredible first Freehouse (sold-out) LIVE class! Over 100 people signed up to workout together in our largest class ever. And what was especially meaningful to me was that with the exception of our first time attendees (welcome!), I knew each and every one of you. I looked across the online gallery and saw the faces of amazing people who show up week-after-week and year-after-year, supporting me, my team and each other. You are my community and I am thankful EVERY day for you. Thank you for continuing to share workouts with me through this craaaaaaaazy time. Our first LIVE class was beyond fun, and we can't wait to do it again!
Our next LIVE online class is this Friday, April 3rd at 12PM and by booking a spot, you have the option to join us LIVE or access to the video on-demand and do the workout at your own convenience.
This 50-minute virtual class is a nonstop, challenging workout on par with Freehouse studio classes. I'll cue you through every beat, break down positioning and form, motivate you to step up the intensity and cheer you on!
Price: $12. You can book online up until 11:30AM on Friday. Hope to see you there!
LIVE Workout Details
What do you need? For any given LIVE workout I'll suggest optional props in the class description. Ultimately you can make a lot of substitutions and adjustments, or do the workout with no props.
Do you have any injuries? If you have any limitations that I don't already know about from having you in class or for which you would like to make sure I offer modifications for, please email us asap.
How can you access the class? We're using Zoom and recommend you download the software/app to your computer or mobile device for the best experience! You can also use your web browser but there is limited functionality. Try this zoom test now if you've never used the program before. We will email out a meeting link to everyone as soon as registration closes 30 minutes before class begins. The class will open 15 minutes early if you want to log in early to see your friends and use the Zoom chat feature to talk before class!
How can you access the video after class? It may take us up to a day to get the file posted online. As soon as we do, we'll email everyone in the class a link to access.
We miss you. Let’s get together!
Join Dana and your Freehouse friends (virtually) this Saturday 3/28 at 10AM for a 50-minute total body workout live and on-demand.
This class will systematically fatigue every muscle group, concentrating on different parts of the body and different movement patterns for maximum burn...with intervals of heart-rate climbing exercises layered in. Be prepared for a fabulously tough workout and lots of sweaty smiles.
You Need: Sneakers, a mat and a sweat towel
Optional Props: Light dumbbells (~3lbs) and ankle weights (1-2.5lbs)
Registration closes 30 minutes prior to class beginning. An email link to join the live class will be sent out 15 minutes prior to class start time. This workout will also be available for registered clients to watch on-demand afterward.
Important Note: If you have any injuries or physical limitations, please ensure you have your doctor's clearance to exercise and contact us prior to class so we can provide appropriate modifications. Work at your own pace and proceed cautiously with movements or exercises you are unfamiliar with.
Want more Freehouse in your house?
Check out our video library freehouseonline.vids.io with new workouts added daily! Learn more.
Note: If you're interested in supporting the studio during its time of closure, there is an optional donation/purchase that can be made for these classes. We thank you so much for being a part of our freehouse community, in the studio and online!
Being a local, Philly-born studio that's part of the community means so much to us! It inspires how we build relationships with our clients, how we support local organizations, schools and businesses, how we give back to charitable causes for our clients, and how we offer free classes for our community. A lot of free classes!
In the past 3 and a half years, Freehouse has offered over 190 free classes. That's an average of 1 free class a week! We add these classes generously to our schedule as a way to say thank you and give back to our clients, as an opportunity for clients to make-up a missed class, and as an open door for anyone in our community to enjoy a free workout at a boutique studio.
How to sweat for free with us:
Sign up for a monthly community/make-up class! These occur the second Sunday of the month at 12PM and they are mat-based sculpting workouts with props. The classes are posted on our schedule and anyone can book a spot up to 3 weeks in advance.
Take class with a teacher in training. These classes pop up on the schedule each month and are announced on IG stories. The instructors are always well trained and practiced, and usually have already been teaching for a while! We just like to run a few free 'mock' classes whenever a teacher takes on another type of freehouse class (i.e. absession, burnout) to build their comfort with timing and flow. These classes are available to book online as soon as they are posted.
Community classes have been a long standing part of our studio in the past, and will continue to be an important part of our studio in the future. Thank you for being a part of our community and welcoming us into yours!
On any given day, a client walks through our door and gives us a long-lost greeting. "Hi! I'm back! I know it's been a while." It's often said with a hint of sheepishness... reflecting how our "be stronger than your excuses" culture can cause guilt and imply it's weak to let fitness fall away. But it's not. It's life.
Sometimes it's something big that changes everything. An injury. A job. A move. A birth. A death. Or sometimes life becomes increasingly busy and fitness fades into the background as we juggle priorities. It happens to everyone.
What matters is that as soon as you're able to (logistically, physically, emotionally), start to clear room for fitness to come back into your daily or weekly life. You know that once you do, everything feels a little bit better, and that's something to look forward to!
The start-up or return can be challenging though. Your body may not be at it's best so it can be physically difficult. And there's mental stamina and energy needed to put yourself back into a workout environment. So be mindful of how you start to integrate fitness back into your life and try this approach as you make the transition.
1. Start with workouts you really, really enjoy. What type of exercise is your favorite? What workout environment is most comfortable for you? Don't factor in the intensity or whether the type of workout will help with any personal goals you might have longer term (i.e. weight, body composition). It's important to just enjoy the experience as you get back into the swing!
2. Prioritize frequency. It's about building a mindset and making space for fitness and activity on a daily basis. Any amount of time is better than nothing when it comes to building a routine because it's a stepping stone to building more at a later date! So seize any 10, 20, 30 minute opportunities to workout. Do any kind of movement, at any rate of intensity. Just start moving.
3. Go stronger with strengthening when you have those options to choose from. Physically speaking, cardio does require strength. Cardio asks your body to move with speed, power and agility. Having a baseline of strength will make your cardio more enjoyable and more beneficial. So if it's been a while since you've worked out, your body will usually feel better with building strength first.
4. Hold off on setting attainment goals. There are a lot of factors that go into making big changes in our bodies, and while setting attainment goals can be motivating for some, it's not the only approach or the right approach for everyone. And setting goals too soon is like trying to run before you walk. Bring fitness back into your life, schedule, brain and body first, then set goals (if you want to)!
Try to enjoy your whole fitness journey - the ups and the downs, the good streaks and the not-so-good ones. Don't judge yourself for it. Just get excited for the opportunity to exercise again! Get excited to walk back into studios you've been away from, knowing that we will always be SO happy to see you and share a workout with you.
See you at the studio!