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  • Custom Crafted Bags
    • The 50k Gym Bag
    • The Marathon Large Tote
    • The Ultra Duffel Bag
    • The 20 Miler BackPack
    • The Half Marathon Portfolio Tote
    • The Relay Messenger Bag
    • The 10k Purse
    • The 5k Mini Tote
    • The After Party Shopping Bag
    • The Canicross Shoulder Bag
    • The Mile - Wristlet or Make-Up Bag
    • The Frosty 5k Christmas Stocking
    • The Finish Line Blanket
    • Make It A Theme
  • Image Display Products
    • All Over Printing >
      • Race Bib Display Apparel
      • Image Display Bags & Travel
      • Face Masks, Headwear, & Arm Sleeves
      • Drinkware
      • Home Accents
      • Outdoor Living
      • Electronic Accessories
      • For Your Pet
      • Shoes & Sneaks
      • Stationery & Games
      • Wall Displays
      • Workout Accessories
      • For The Holidays
    • First, Best, Favorite Race Items
    • Cycling Milestones
  • Pre-Designed Products
    • Face Masks, Headbands & Bandanas
    • Pre-Designed Apparel
    • Pre-Designed Shoes & Sneaks
    • Pre-Designed Bags
    • Clear Bags
    • Bibs2Bags Swag
    • Collections & Designs
  • Pop Culture Products
    • Heavens to Murgatroid
    • Lucy
    • Mix Tape
    • Monkees
    • Outlander
    • Squeeze
    • TV
    • Video Games
    • Vinyl Forever
    • Watts
  • Gifts & Specials
    • Gift Certificates
    • Gifts $40 & Under
    • For Race Directors
    • Seasonal Specials >
      • Winter Essentials
      • Valentine's Day
  • Shop By...
  • About
    • About Bibs2Bags
    • About Us
    • About Your Bag
    • About The Process - Custom Bags
    • About The Process - Image Display
    • About Your Options
    • Frequently Asked Questions
    • Custom Crafted Bag Reviews
    • Why Stop at Running Bibs?
    • Our Clothing Pledge To You
    • Thank You
  • Contact Us
  • Quick Start Guide
  • Fitness With Erika
    • Class Packs
    • Class Schedule
    • On Demand Library
    • Class Descriptions
    • Fitness With Erika Swag
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Class Descriptions

AVAILABLE ON DEMAND AND IN PERSON

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4 Quads, 8 Rounds
  • 1 Minute Cardio
  • 1 Minute Lower Body
  • 1 Minute Upper Body
  • 1 Minute Core

​This 12 Week Program is Designed To Get Progressively More Intense Both Within the Individual Workouts As Well As Over the 12 Week Period.  

The Cardio Begins Easier and the Strength Minutes are Isolation Exercises.  As the Weeks Progress, the Lines Start to Blur Among the Minutes and You Move Into Harder Cardio as Well as Compound Strength Moves.
4x4 Snippet

AVAILABLE ON DEMAND AND IN PERSON

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Featured in this Workout:

Purple Marble Capri Leggings

$35.00
Classic Hi/Lo moves in Combinations. 

A typical class consists of building up 3 combinations, then stringing them together. 

Blasts may be thrown in to clear your brain and work a little harder. 

​Evening in person classes will end with Core work. 
​
Pace ranges from 135 - 140 Beats per Minute
Hi/Lo Snippet

AVAILABLE ON DEMAND AND IN PERSON

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The Online Classes of this format are so Versatile! 

If you're short on time or not feeling your best,
You can do all 8 rounds for a 30 - 35 minute
Quick and Dirty Workout. 
​
If You're good to go,
do the Bonus and you have a 50-60 minute workout!
8 Rounds of Classic Hi/Lo moves performed
​with the Right leg leading, then the Left. 

NO CHOREOGRAPHY.
​
Class ends with repeating 8 Rounds all on the right side,
​then on the left.
​(Considered  the Bonus Round in Online Videos)
​
Evening in person classes will end with Core work if time allows

​Pace is 145 Beats per Minute
Fast Freestyle Hi/Lo Snippet

AVAILABLE ON DEMAND AND IN PERSON

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Featured in this Workout:

Lucy Trading Card Collection Women's Mid-Rise Capri

$34.25
Kicking and Punching Combinations. 

A typical class consists of building up 3 combinations, then stringing them together. 

Blasts may be thrown in to clear your brain and work a little harder. 

Evening in person classes will end with Core work. 

​1lb Kickboxing Gloves are recommended, but not required.

​
Pace ranges from 135 - 140 Beats per Minute
Kickboxing Snippet

AVAILABLE ON DEMAND AND IN PERSON

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The Online Classes of this format are so Versatile! 

If you're short on time or not feeling your best,
You can do all 8 rounds for a 30 - 35 minute
Quick and Dirty Workout. 
​
If You're good to go,
do the Bonus and you have a 50-60 minute workout!

Featured in this Workout:

Polka Dots Women's Mid-Rise Capri

$34.25
8 Rounds of Kickboxing moves performed with the Right leg leading, then the Left. 

NO CHOREOGRAPHY. 

​
Rounds usually alternate between Punching and Kicking to give Upper/Lower Body a break while the other is working hard.


Class ends with repeating 8 Rounds all on the right side,
​then on the left.
​
(Considered  the Bonus Round in Online Videos)

​Evening in person classes will end with Core work if time allows


​Pace is 145 Beats per Minute
Fast Freestyle Kickboxing Snippet

AVAILABLE ON DEMAND AND IN PERSON

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Featured in This Workout:

Clear Waters Biker Shorts

$35.00
While not as basic as the tutorials, these workouts are pretty straight forward and there is nothing fancy added. 

​Combinations are built, but we take a little more time learning them and string them together a little more slowly.

Been doing step for a long time? 
Raise the step height for a more intense workout at a slower pace.

Pace ranges from 125 - 128 Beats per Minute
Basic Step Snippet

AVAILABLE ON DEMAND AND IN PERSON

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Featured in this Workout:

Blue/White Polka Dots Yoga Shorts

$33.00
Classic Step Combinations. 

A typical class consists of building up 3 combinations, then stringing them together. 

Blasts may be thrown in to clear your brain and work a little harder. 

​Evening Hour classes will end with Core work. 
(Ha! Ha! my evening people hate step so an evening step class will never happen!)

​
Pace is 132 Beats per Minute
Step Snippet

AVAILABLE ON DEMAND AND IN PERSON

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The Online Classes of this format are so Versatile! 

If you're short on time or not feeling your best,
You can do all 8 rounds for a 30 - 35 minute
Quick and Dirty Workout. 
​
If You're good to go,
do the Bonus and you have a 50-60 minute workout!
8 Rounds of Step moves performed with the Right leg leading, then the Left. 

​NO CHOREOGRAPHY!
​

Class ends with repeating 8 Rounds all on the right side,
then on the left.
​(Considered  the Bonus Round in Online Videos)


​Pace is 135 Beats per Minute
Fast Freestyle Step Snippet

AVAILABLE ON DEMAND AND IN PERSON

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High Intensity Interval Training

Work as hard as you can for a specified period of time
(i.e 40 seconds)

Recover for a specified period of time
(i.e. 20 seconds)

Repeat these interval cycles for about 4 - 6 minutes,
​then enjoy a longer recovery/break.

Class styles vary as well as timing configurations and training techniques. 

​More specific descriptions will be posted on weekly calendars for in person classes and complete descriptions are given for Online classes.
HIIT Snippet
Snippet:
Titled "5 Weights"
  • 40/20 Split
  • Cardio interval using weights as markers, then picking up two of the weights and doing a ​weighted cardio compound move. 
  • Each round ends with a focused weight interval for 30 seconds, then suicides for 60 seconds

AVAILABLE ON DEMAND AND IN PERSON

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The Online Classes of this format are so Versatile! 

If you're short on time or not feeling your best,
You can do the 5 rounds for a 30 - 35 minute
Quick and Dirty Workout. 
​
If You're good to go, there are 4 Bonuses. 
​Do 1,2 ,3 or all of them!

Featured in This Workout:

Scotland Spring Women's Mid-Rise Capri

$34.25
4 or 5 Rounds of similar moves performed as follows:
  • Weighted Low Impact
  • Low Impact
  • High Impact
  • Plyometric

In Person: As time permits, these moves may be rebundled.
Online:  There are 4 Bonus Rounds rebundling these moves.


Pace is 135 Beats per minute 
Mish Mash Bootcamp Snippet

AVAILABLE ON DEMAND AND IN PERSON

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Low and High Impact moves performed in two ways:
  • Kickboxing (Bootcamp)
  • Hi/Lo (Boogie)

​Combinations can be revisited and rebundled as time allows.

​Pace ranges from 135 - 140 Beats per Minute
Bootcamp Boogie Snippet

AVAILABLE ON DEMAND AND IN PERSON

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Featured in this Workout:

Fireworks Women's Rash Guard Long Sleeve T

$45.00
Straight Forward, No Frills Strength Training. 

In person:  Weekly Schedules will highlight which Page in our workbooks we'll be doing.
You can review which muscle groups and training techniques we'll be applying so you can come ready to grab the equipment needed and weights appropriate for you to get the party started!

Online:  Each Workout is Titled with its corresponding Workbook Page Number so you know exactly what you're getting into!

​It is highly recommended, but not required, that you record your results and track your progress in the workbook.  
Strength Training Workbook
File Size: 1314 kb
File Type: pdf
Download File

STrength Snippet

AVailable On Demand Only

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Featured in This Workout:

Fusion Yoga Capri Leggings

$37.95
Each Video is Approximately 15 minutes in Length and consists of a variety of Training techniques such as:
  • Standing Core Work with Weights
  • On a Step using Inclines and Declines
  • Using a Stability Ball
  • Kickboxing Inspired
  • Traditional Core Work
Core Snippet

AVailable On Demand Only

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Featured in This Workout:

Tie Dye Kaleidoscope Women's Mid-Rise Capri

$34.25
Each Video is approximately 15-20 minutes in Length and Consists of a Variety of Techniques, such as:
  • Using a Resistance Band
  • Yoga and Mobility
  • Standing, Seated, Lying
  • For the Back, For the Arms, For the Legs

Stretch Snippet

AVailable On Demand Only

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Featured in This Workout:

Clear Waters Biker Shorts

$35.00
Each Workout consists of:
  • 20 - 30 minutes of Cardio
  • 30 - 40 minutes of Strength Training 

Each workout is coupled to maximize both Fat Burning capabilities and further tax muscle groups that were used during the Cardio portion.

Meant to be done as 1 Workout and 1 Series, doing all four of these videos gives you a plan of exercise for the week.

However, You Can Break These Up Into 4 Short Cardio Classes and 4 Short Strength Classes for 8 Days Worth of Workouts.
4 Day Split Snippet

AVailable On Demand Only

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Been doing step for a long time? 
​
​Raise the step height
for a more intense workout ​
​at a Slower Pace
Learn the basic moves at a slower pace
​to acclimate yourself to the step. 

There are 4 Tutorial Workouts that build upon one another.  Mastering all 4 of these workouts will make you a stepping genius!
​
  1. Tap Up, Tap Down Transitions
  2. Basic Variations, Knee Straddle, Charlestons, Around the World 
  3. Variations and Directional Changes to Alternating Knees & Repeaters
  4. Marches, Mambos, Stomps, & Cha-Cha's​
​
Pace ranges from 125 - 128 Beats per Minute
Basic Step TUTORIAL SNIPPET

AVailable On Demand Only

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Build Your Own Workout!!
Each Video is Approximately 10 Minutes in Length.  There are many varieties and styles.

Sample Workout:
  • Choose Your Warm Up Video
  • Choose Which and However Many Cardio Segments You'd Like to Do
You can stack as many or as few as you'd like for your desired length and type of workout.  Mix & Match and Never Do the Same Workout Twice!
NOTE: These Videos are $1.50 Each retail and can be viewed several times in 5 days.

If you have purchased any Online Package
OTHER THAN THE ADVANCED BUNDLE,
​I recommend buying these outside of your package as it is a better deal!
X10 Snippet

AVailable On Demand Only

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Short on Time?  Or Want Even More? 

These Premixes (Primarily The Strength Videos) Either:
  • Trim Total Body Workouts to Upper/Lower
  • Split Standing Leg Work and Floor Work Into Two Workouts
  • Combine a Chest, Tricep, Shoulder Workout with a Back and Bicep Workout So You Have 1 Upper Body Workout. 

​It Is Just Another Way to:
  • Get Some Variety Into Your Workout Schedule
  • Get in a quick workout if you're short on time
  • Really go for it if you're feeling great today

For Online Participants Only

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Want To Get Started,
​But Not Quite Sure How? 

Below Are Some Suggested Schedules to
​Guide You Through and Help You Stay on Track. 
These Schedules Mostly Map Out the Strength Workouts,
So Add Any of the Online Cardio Videos on Days With Nothing Posted or During Rest Weeks.
4x4 Rotation (1)
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Straight Strength Rotation
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Undulating Strength Rotation
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4x4 Rotation (2)
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Fitness With Erika Swag!

Face/Floor Workout Towel Set

$20.00

Fitness With Erika 22oz Vacuum Insulated Bottle

$35.00

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