Welcome to Shamelessly Fit's free Sunday Workout!

 Impact your health, Impact your goals, Impact your life!







 IMPACT is not your traditional boot camp. IMPACT is personalized group training. What this means for you is that you get more personalized classes towards your goals, ability level, and are held to a higher degree of accountability.

Included in the program:

- Fun, engaging total body group workouts!

- Monthly weigh-in's and body fat testing to track your  progress.

With Impact you are not merely working out but are getting a complete workout.

A typical Impact class is as follows:

 Dynamic Warm-up: 5 minutes

A dynamic warm-up is important because it:

- Increases body temperature so your muscles are ready to work.

- Increases range of motion.

- Helps balance out over tight and weak muscles.

- Activates the nervous system.

- Increases your performance.

 S.A.Q - 10 minutes

Whether you are a weekend warrior, weight loss enthusiast or an athlete, the benefit of adding speed, agility, and quickness drills to your fitness program will take your training to the next level. Everyone can benefit from improved balance, quicker feet, and faster reaction time.


How fast you can move your arms and legs in a straight line. This is often referred to as linear speed.


If speed is moving as fast as you can in a straight line, agility is the ability to change direction quickly and effectively.


Quickness refers to your body's reflexive reactions. Quickness measures your instant and rapid responses. IMPACT uses drills to improve these abilities.

 Strength - 20 minutes

IMPACT incorporates 20 minutes of high intensity resistance training. So you get a great calorie burn and build lean muscle tissue. We use battle ropes, TRX Rip Trainers, kettlebells, sand bags, body weight, and more.

This phase of training helps:

- Promote fat loss

- Increase lean muscle tissue

- Increase muscle tone

- Burn more calories through out the day

- Increase bone density

- Increase metabolism

-Increase strength

 Endurance - 10 minutes

Your muscles are made up of two different types of muscle fibers: fast twitch and slow twitch.

Fast twitch muscles fibers are what we work in our strength portion of class. They are the fiber types associated with short, powerful bursts of activity.

Slow twitch muscle fibers or endurance fibers are what we  focus on during this phase of our workout. These fibers are associated with prolonged endurance (think high reps).

This phase of training helps:

- Increase energy

- Reduce fatigue

- Increase metabolic rate (metabolism)

- Promote better mental health

 Flexibility - 5 minutes

We end class with static stretches. This is a great way to enhance flexibility since the muscles are already warm. Stretching post-workout also reduces muscle tension and improves circulation to allow muscle recovery and repair.

Benefits of this phase:

- Reduces stress and tension due to muscular tightness

- Relaxes the muscles

- Overall improvement to fitness, posture and symmetry

- Relieves cramping

- Increases joint range of motion




  • Class meets on Sunday's from 8am to 9:30am.
  • Note: You must call or e-mail in order to attend class.

 IMPACT Boot Camp