TEAM Training

Challenge yourself in our TEAM Training Programs – Available Exclusively to our Premium Members


Not yet a Performance Member?
Join Performance as a Premium Member and get full access to all of our TEAM Training Programs.


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Already a Performance Member?
Upgrade your Basic Membership to a Premium Membership for just $30 more per month and you’ll have unlimited access to TEAM Training programs. Call 319-665-2548 or stop by the front desk to upgrade.


View the TEAM Training Schedule





Performance POWER – (*45 Minutes) – POWER workouts will take your strength to a higher level with heavier loads and fewer reps, geared to help increase muscle mass and decrease body fat. Be ready for interval work using explosive movements that will increase speed, quickness and power. A warm up and cooldown will be included in your workout. A variety of equipment may be used.


Performance BURN – (*45 Minutes) – BURN workouts will be a combination of interval cardio and strength training, a total body workout. A warm up and cooldown will be included in your workout. A variety of equipment may be used.


The Climb – Pyramid training is one of the most basic and effective methods for building muscle and strength. This type of training will utilize an increasing and/or decreasing sequence in weight, reps, sets, or time to help you maximize your goals.


Power Pilates – Power Pilates will empower you to discover your inner strength, transform mind and body, increase stamina, by using controlled, precise movements designed to stretch and strengthen muscle. Moves at a faster pace and more advanced level.


Cardio & Core – Blast your cardio fitness level through the roof with the best of any type of cardio & core training the instructor feels like throwing at you! You will challenge your aerobic and anaerobic threshold every time so come prepared to get your cardio & core work on!


SPRINT – This high intensity workout uses an indoor bike to achieve fast results. The 30 minutes you put into a Les Mills SPRINT workout drives your body to burn calories for hours. You combine bursts of intensity, where you work as hard as possible, with periods of rest that prepare you for the next effort. The payoff? You smash your fitness goals, fast.


Kettlebell – Kettlebells increase strength, endurance, agility and balance, challenging both the muscular and cardiovascular system with dynamic, total body movements.


GRIT – From the makers of the world’s leading group exercise classes, Les Mills International, this high intensity interval training program will get you fitter, faster. Sessions include strength, cardio, and plyometric focused exercises.


Tabata – The Tabata training protocol is scientifically supported to increase both aerobic and anaerobic capacity. Using specific work-to-rest intervals, this program is sure to get your muscles burning and your blood pumping.


The Ropes – Using battle ropes & jump ropes, this core, strength and cardio program will work every muscle in your body and peak your heart rate as you create power through motion.


RowX – Rowing is one of the best full body exercises around, targeting your core, arms, legs and even your mind. But this isn’t a relaxing day at the lake as each session includes an unknown variable sure to challenge your fitness and determination, something we like to call the “X” factor.


AMRAP – As Many Rounds As Possible – In AMRAP you will be performing a circuit of exercises as many times as you can in a specific amount of time. This type of training will challenge you both physically and mentally. If you have a competitive spirit, this might be a class for you. Watch your numbers improve from week to week! This class will not only improve your strength but your cardio endurance too.


Ballistic – Using weighted medicine balls along with stability balls, this program focuses on core strength and functional movement to develop and tone muscles in a new and challenging way.


Suspension – Using suspension training straps, this program focuses on strength, balance, mobility and core stability. You are in control of how much you want to challenge yourself because you can adjust your body position to instantly adapt resistance.determination, something we like to call the “X” factor.


B&B – Don’t expect breakfast or a bed with this workout! This comprehensive, full body workout will not only challenge your balance and stability with the BOSU but will boost your stamina, flexibility and range of motion with the BANDS. The bouncy surface will add a challenging and fun factor!


Scheduling your TEAM Training sessions
Schedule your TEAM Training sessions by going to or calling the front desk at 319.665.2548. Scheduling ahead of time is required as we limit each session to 12 people.


Maximize your results with heart rate based training! Our TEAM Training coaches are committed to helping you meet your fitness goals. They coach using heart rate-based instruction with our MYZONE system to ensure you are reaching intensity levels that will achieve results. The MYZONE heart rate wearable will help you maximize your effort and can be purchased at Performance.


Challenge yourself with Les Mills SPRINT! This high intensity workout uses an indoor bike to achieve fast results. The 30 minutes you put into a Les Mills SPRINT workout drives your body to burn calories for hours. You combine bursts of intensity with periods of rest that prepare you for the next effort. The payoff? You smash your fitness goals, fast.



TEAM Training Programs

Take part in high intensity interval training with TEAM Training programs at Performance.

  • A variety of training programs to deliver results in just 30 minutes
  • Based on the science of high intensity interval training (HIIT)
  • Get super fit, super fast and burn calories and fat
  • Highly-charged, certified coaches give you one-on-one attention



  • RESERVATIONS: Once you sign up for your free access, you may reserve your spot for class online the next business day at or call/stop by the front desk.
  • CANCELLATIONS: If you sign up for a class and need to cancel, please go to or call the front desk at 319.665.2548. As a courtesy to other members, please cancel at least one hour in advance of class start time.
  • WAITING LIST: You may go online/contact the front desk and put your name on the waiting list.
  • STAND-BY: You may also show up for a class with the chance of getting in if someone does not show.


Tom P

Since joining Performance, I have made huge gains. The process of recovering from knee surgery has been much easier because of the expertise of the Performance staff in helping me get back to full strength. I would recommend this gym to anyone.*

Kim C

Performance Fitness Member

“I joined Performance and it has changed my life. Gone are the days when I dreaded trying on clothes at the store, Thanks to Performance, I feel like a super fit mom.”*

Seth D

Performance Fitness Member

Under the guidance of trainers, I have been able to decrease my 5K time from 28 minutes to under 20 minutes in just 2 years.  I have also lost 30 pounds while increasing strength, endurance and power.*

Connie R

Training over the last few years at Performance has been the best health decision I have ever made.  Leslie, my current trainer, keeps me on track to stay fit and strong, makes our sessions interesting and challenging, and is always positive, even when I have setbacks.*

Barry C Testimonial
Barry C

Performance Fitness Member

“I am a competitive cyclist and have been in personal training at Performance for 6 years. The best part about the trainers is that they know our medical histories very well.  Leslie is great at modifying a training session specifically to each individual person’s limitations so as to avoid injury.”*

Pat S

Performance Fitness Member

“I’m retired and enjoy a full, active life. This is due, in no small part, to the time I spend at Performance. The group classes provide a great workout and lots of variety. Plus, a fun way to meet new friends!”*

*Results may vary