July 14, 2018


What to expect from 3 WINS Fitness

3 WINS Fitness: America Moves to Prevent/Evitar Diabetes (AMPED) is a 90-minute exercise and diabetes prevention/nutrition education program. During the first 60 minutes of our program, you will engage in 1 of our 4 exercise groups:

Champions for Life (CFL)
A fitness program tailored for senior citizens, individuals with limited mobility, and individuals of lower levels of fitness, we will get you back to completing your Activities of Daily Living (ADL), such as bathing, dressing, and eating, with more ease and less pain. This is a relatively low intensity fitness group that emphasizes balance, mobility, and coordination with an added Falls Prevention component.

Let's Get Moving (LGM)
Are you new to exercise? Our Let's Get Moving group is the foundation of our exercise programs that introduces you to a structured exercise program, focusing on mastering 5 primary movement patterns to facilitate functional daily movements.

  1. Bend-and-lift movement: squatting down to pick up objects from the floor, standing up from a seated position
  2. Single-leg movement: stair climbing, walking, running
  3. Pushing movement: pushing yourself off the ground, pushing your kids on a swing
  4. Pulling movement: vacuuming, raking
  5. Rotational movement: chopping wood, "rolling" out of bed

You will engage in various circuits that target major muscle groups of the upper body, lower body, core, and the cardiovascular system. Each circuit contains 3 exercises that are completed for 30-40 seconds each with a 10 second rest between exercises and circuits. The intensity level of this group ranges from moderate to vigorous, with the bulk of the time in the moderate zone. We also introduce you to using various equipment such as resistance bands, dumbbells, battle ropes, medicine balls, and ladders.

Active Lifestyle (AL)
Mastered the movement patterns? Let's amp up the intensity and introduce some beginner level plyometric exercises. As you did in LGM, you will follow a 3-exercise circuit, completing each exercise for 30-40 seconds with a 10 second rest between exercises and circuits. However, the intensity of the exercises increase to slightly more vigorous with plyometric and explosive like movements. For example, adding a jump to a squat. Moreover, equipment use is similar to that of LGM with an added complexity to movement patterns. For example, using dumbbells, going into a squat followed by a shoulder press.

Performance (P)
Ever think about doing a Spartan Race? How about a 5k/10k/Marathon? The Performance group is our highest level exercise program. Intensity is primarily vigorous and requires mastering the majority of the skills and movement patterns from LGM and AL. The same 3-exercise circuit training is used but exercises are primarily completed for 40 seconds with a 10 second rest between exercises and circuits. Additionally, we introduce the use of the TRX Training System and slam balls to further increase the complexity of the exercises used in AL.

No matter what exercise group you are a part of, you will have the support, encouragement, and knowledge of well-trained Kinesiology students to ensure you are completing each exercise and movement pattern safely and efficiently. All our student instructors undergo a rigorous training with our Group Fitness Instructor Certified (American Council on Exercise) Exercise Directors, so that they can personalize your experience. They are qualified to progress (make harder), regress (make easier), and modify (change) each exercise they provide so that you have the best experience possible.

Ready to take control of your life? Navigate to our Locations and get in contact with one of our Program Directors to begin your journey to a healthier you!

Welcome to the 3 WINS Fitness Family!

Are you Pre-Diabetic? Take our Pre-Diabetes Risk Test.