TEAM Training at Performance Health & Fitness

TEAM Training

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


  • 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

Not yet a Performance Member?

Join Performance as a Premium Member and get full access to all of our TEAM Training Programs.


View Membership Options


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.
Cardio Yoga – 2 Blocks of work to get your heart rates up and blood flowing. The 1st block will consist of steady cardio using multiple pieces of equipment and body weight in different areas of the gym. Directly following, the 2nd block will be a 20 minute Power Flow series intending to increase your strength and flexibility while keeping your heart rate up. Great training for anyone wanting to get the benefits of yoga while still working to increase your cardiovascular health.
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!
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.
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 the class for you. Watch your numbers improve from week to week! This class will not only improve your strength but your cardiovascular endurance too!
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.
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!
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.
SPRINT – This high intensity workout uses stationary bike resistance to simulate gravity for sprint training, drag for power training, and weight for strength training. 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 and will continue to burn calories for hours after each workout.


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.


Want to learn more and/or sign up?

We would love to tell you more about the Performance TEAM Training program, including our free trial. Use the form below and we will contact you within 1 business day.




  • 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