Tone House®is the first-ever extreme, athletic-based team training facility aimed at unleashing the inner athlete in everyone. Sessions are team-oriented, competitive, fun, and supportive, guaranteeing optimal fitness results. Whether you’re an elite athlete, or just want to train like one, Tone House’s goal is to bring sports conditioning workouts to the mainstream and help individuals improve their mental and physical health and become better overall athletes and people.
MOVEMENT TRAINING PHILOSOPHY
The human body is designed to move as a whole and on multiple planes – similar to how athletes train to stay in peak condition. Remaining abnormally stationary or staying in one plane while training prevents our bodies from maximizing their full potential – in workouts and in daily life. Movement training utilizes more muscle groups and expends more energy, resulting in highly effective and efficient training sessions. Tone House® challenges individuals to elevate their workouts by consistently incorporating this programming philosophy into each session.
IS THE TRAINING PROGRAM STANDARDIZED OR DOES IT VARY BY COACH?
The program is created by Alonzo Wilson, Founder & Director of Training, and it is standardized, which means it will be consistent wherever and whenever you train. It changes daily based on the focus (TH 101, Lower Body, Upper Body, Core, Total Body, or Conditioning), and it is designed to evolve and progress as our athletes do to avoid plateaus.
No two programs are exactly alike. The weekend program is the same on Saturday and Sunday, but it will be entirely different from the previous weekend. The only constant in each session is The Warm Up, which is arguably the toughest part of class.
All our certified Coaches are excellent and offer a unique approach in their delivery of the program, but the daily message is always consistent in order to maintain the integrity and the quality of the Tone House experience.
The Breakdown Team Chant – Get motivated. Get focused. Get pumped up.
The Warm Up – 10 minute dynamic, nonstop, and progressively challenging movements to mentally and physically prepare you for training
Consistent transitions from explosive to non-explosive exercises combined with resistance and velocity training techniques
Active recovery periods to maintain elevated heart rate for maximum caloric burn and fat loss
5-10 minute stretch/cool down
The Breakdown Team Chant – Leave energized. Leave inspired. Leave accomplished.
The benefits are endless. Combine Tone House sessions with a healthy diet and you will experience:
Significant fat loss and maximum caloric burn (600-1000 cals/class, varies based on the individual)
Improved cardiovascular and muscular endurance, strength, and power
Increased speed, velocity, core strength, agility, and reactivity
Better balance, coordination, and motor control
Lean muscle definition
Tone House will help you be better equipped to do what you love to do and face your own life challenges with confidence – whether you are playing on the field or court, training for a race, relieving stress from a demanding career, or seeking more energy to play with your children or grandchildren.
You’ve left your ego at the door and you’re officially in The House! Nervous excitement and pre-game jitters may be kicking in! Here are a few things to expect and tips/etiquette for getting the most out of your 1st or 500th training session on The Turf:
YOU ARE AN ATHLETE. BRING YOUR A-GAME.
Think like one and be ready to train like one. It will be full throttle from the get go, and while each day has a specific focus (Lower Body, Upper Body, Core, Total Body, or Conditioning), every session will have you consistently moving your entire body in all directions – training the way athletes train.
Sport a breathable, sweat-wicking tee or tank (extra credit if it’s Tone House℠ branded!) and form-fitting pants or shorts on the bottom. Once you learn what a bear crawl is, you may wish you had form-fitting bottoms on. Turf shoes and/or training gloves may enhance performance, but those are certainly optional.
SHOW YOUR TEAM SPIRIT AND HAVE FUN!
We smile, sweat, suffer, and succeed as a team at Tone House, so it’s only natural to cheer, support, and hi-five others and expect reciprocal treatment from your teammates. Plus, we like to begin and end sessions in the same way teams do at sports practices or events – with a huddle and breakdown.
NUTRITION AND HYDRATION
Be well hydrated before your session (READ: AVOID HANGOVERS LIKE THE PLAGUE!), and continue to hydrate post-training. Eat a small, nutritious snack before class, but we do not recommend eating heavily two hours prior to training. Otherwise, you may find yourself gripping porcelain before The Warm Up is finished. Every athlete is different, so please adjust these guidelines accordingly to your specific needs.
GET COMFORTABLE WITH BEING UNCOMFORTABLE
As we like to say, “If it was easy, everyone would do it.” The Warm Up itself can be very challenging—it’s designed to prep you both mentally and physically and is a good indicator of being able to get through the rest of the session. If you can complete The Warm Up, you can definitely complete the remainder of the session.
100% EFFORT AND ACCOUNTABILITY REQUIRED
Much like life or the road to the Super Bowl, there are no shortcuts at Tone House, and you will get out what you consistently put in on The Turf. Make a conscious effort to complete everything to the best of your ability with some helpful tips below*:
Place yourself appropriately in The Warm Up according to your skill level (no hiding!) and run the full length of The Warm Up
Drop your chest completely on the ground during drop downs
Tuck your knees up on those jumps
Choose the proper weighted sandbag
Sprint, don’t run, during speed work
Stay focused through the finish line
*Injuries are of course taken into consideration, breaks are allowed (no judgment whatsoever), and modifications are always available.
If Tone House is one of several workouts you plan on participating in that day, we highly recommend that you make it the first one. There’s a slim chance you will be able to give 100% effort if you just ran six miles and lifted weights earlier that day, nor is it safe. Be aware of how your body responds to workouts proceeding Tone House as well.
We’ve overheard it said that the only way to prepare for Tone House is to train at Tone House. Now you can actually do that, with three different training levels designed for athletes of all fitness levels and backgrounds.
We require all new athletes to start at the INTRO or INTERMEDIATE level for their first time on the Turf.
Which level is right for you?
Our INTRO level is a great place to start for those just starting out in or returning to a fitness routine. This is a slower paced version of our workout that breaks down our signature movements in an easy to follow and supportive format. Your training session will have less volume with more instruction than the other levels which makes it a great starting point for those easing into a fitness routine. Plus, you’ll get the benefit of joining the team with a group of athletes who are new to The House as well.
Our INTERMEDIATE level offers a challenging but pace-able level of our signature workout and movement training philosophy, as well as focused instruction and demonstration on proper technique. You’ll have a chance to catch your breath between exercises, but prepare to have your heart rate high from start to finish. If you work out regularly, we recommend starting here.
As a guideline, we recommend attending at least three INTRO or INTERMEDIATE sessions before graduating to an ADVANCED level. The ADVANCED is designed for high performing athletes who enjoy being pushed to their limits. Every athlete is different, though, and you may transition to ADVANCED sooner, or your Coaches’ may advise you to do so.
Check out all training options offered on the weekly schedule here.
Tone House℠ was created by Alonzo Wilson, a former collegiate and professional athlete as well as private trainer in New York City, and current Wilhelmina Fitness Model. In high school, he was introduced to athletic-based extracurricular activities in football, basketball, and track, lettering in all three sports and igniting his passion for fitness and a healthy lifestyle. He then played collegiate football at Grand Valley State University, helping the team win two Division II National Championships, and earning his Bachelor’s Degree in Movement Science Education and Professional Instruction before continuing on to play professionally.
The high level of physical and mental training he achieved during his formative years shaped his vision that fitness and exercise should be integrated into everyone’s life. Alonzo also realized that only 10% of his high school class was exposed to challenging conditioning workouts through team sports. Aside from the average Physical Education class that all students were required to attend, the other 90% were not incorporating intense physical activity on a daily basis, a habit that Alonzo felt should be instilled at a young age.
In the midst of his blossoming football career, Alonzo’s mother also became extremely sick with cancer and sadly lost her battle to the disease. Her passing had a profound and lasting impact on him, ultimately changing his career path. Obesity was a contributing factor to her situation, and he began to think of ways he could have helped change the outcome, all of which kept coming back to fitness. This reaffirmed his belief that exercise and a healthier lifestyle would have significantly lowered her risks or prevented the disease from occurring entirely.
“His movement training philosophy, innovative workouts, and positive energy have transformed his clients’ bodies as well their lives.”Returning to NYC, he accepted a position as trainer for the professional entertainment basketball team, the Harlem Magic Masters, was signed on by the Wilhelmina Modeling Agency, and developed a private training clientele from various demographics (athletes, models, actors, business professionals, etc). His movement training philosophy, innovative workouts, and positive energy have transformed his clients’ bodies as well their lives.
Alonzo felt the public was ready and yearning to take their fitness journey to the next level. His decision to open Tone House stemmed from a desire to fill a void in the industry – allowing the mainstream to experience the extreme in athletic-based training. At Tone House, only fun, adventure, buckets of sweat, and a sense of accomplishment lie ahead.