UNLEASH YOUR INNER ATHLETE

SCHEDULE OPENS ON AN 14 DAY ROLLING WINDOW. MVP clients may book as far as the schedule allows.

Feb 19

Feb 20

Feb 21

Feb 22

Feb 23

Feb 24

Feb 25

07:00AM - 08:00AM
(STRENGTH)
STRENGTH: LOWER BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS
 
MONDAYS PRIMARY LIFT: BACK SQUAT
THURSDAYS PRIMARY LIFT: DEADLIFT

Lower Body Day will target glutes, hamstrings, and quads.

We'll focus on one traditional complex barbell lift per session with accessory exercises designed to work the same muscle group. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

Zack Daley

Zack Daley
Originally from Pittsburgh PA, Zack grew up with a love for sports, especially baseball and ice hockey. He was the starting goaltender for his AA Varsity High School ice hockey team and has also acquired 15 years of training and experience in hip-hop, gymnastics, and modern dance. His pursuit brought him to New York City after high school where he has been represented by multiple agencies: Fusion Model Management, Ford, and Elite London. He is currently employed by Elite Models Miami, and through his many years behind the cameras, became an active member of the Screen Actors Guild. He believes that giving his clients confidence and the sense of accomplishment is the most rewarding part of his position as a trainer. Zack currently holds the following certifications:
  • NASM CPT
  • Trigger Point Self-Myofascial Release Techniques
  • USA Weightlifting – Level 1 Sports Performance Coach
08:00AM - 09:00AM
(STRENGTH)
STRENGTH: LOWER BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS
 
MONDAYS PRIMARY LIFT: BACK SQUAT
THURSDAYS PRIMARY LIFT: DEADLIFT

Lower Body Day will target glutes, hamstrings, and quads.

We'll focus on one traditional complex barbell lift per session with accessory exercises designed to work the same muscle group. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

Zack Daley

Zack Daley
Originally from Pittsburgh PA, Zack grew up with a love for sports, especially baseball and ice hockey. He was the starting goaltender for his AA Varsity High School ice hockey team and has also acquired 15 years of training and experience in hip-hop, gymnastics, and modern dance. His pursuit brought him to New York City after high school where he has been represented by multiple agencies: Fusion Model Management, Ford, and Elite London. He is currently employed by Elite Models Miami, and through his many years behind the cameras, became an active member of the Screen Actors Guild. He believes that giving his clients confidence and the sense of accomplishment is the most rewarding part of his position as a trainer. Zack currently holds the following certifications:
  • NASM CPT
  • Trigger Point Self-Myofascial Release Techniques
  • USA Weightlifting – Level 1 Sports Performance Coach
09:00AM - 10:00AM
(CONDITIONING)
CONDITIONING: LOWER BODY (INTERMEDIATE)
SESSION TYPE: CONDITIONING / LEVEL: INTERMEDIATE
 
Movement training focused on glutes, quads, hamstrings, and abdominals.  Speed, strength, explosive, agility, and conditioning-based drills are applied.

An intermediate paced version of our signature Tone House Conditioning workout, with more chances to catch your breath, learn the movements, and get a feel for our format and energy.  You'll get a glimpse of what an ADVANCED Tone House session is like, while having more opportunity to breathe and work alongside teammates of all fitness levels.

INTERMEDIATE is a challenging, yet attainable and sustainable workout, and a great place to start for athletes new to the Turf.

• An INTRO or INTERMEDIATE session is mandatory for new TH athletes

Zack Daley

Zack Daley
Originally from Pittsburgh PA, Zack grew up with a love for sports, especially baseball and ice hockey. He was the starting goaltender for his AA Varsity High School ice hockey team and has also acquired 15 years of training and experience in hip-hop, gymnastics, and modern dance. His pursuit brought him to New York City after high school where he has been represented by multiple agencies: Fusion Model Management, Ford, and Elite London. He is currently employed by Elite Models Miami, and through his many years behind the cameras, became an active member of the Screen Actors Guild. He believes that giving his clients confidence and the sense of accomplishment is the most rewarding part of his position as a trainer. Zack currently holds the following certifications:
  • NASM CPT
  • Trigger Point Self-Myofascial Release Techniques
  • USA Weightlifting – Level 1 Sports Performance Coach
11:30AM - 12:30PM
(STRENGTH)
STRENGTH: LOWER BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS
 
MONDAYS PRIMARY LIFT: BACK SQUAT
THURSDAYS PRIMARY LIFT: DEADLIFT

Lower Body Day will target glutes, hamstrings, and quads.

We'll focus on one traditional complex barbell lift per session with accessory exercises designed to work the same muscle group. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

Brittany Watts

Brittany Watts
Brittany Watts is a NASM certified Personal trainer and Precision Nutrition Coach. She is also certified in Pre/Post Natal, MMA conditioning and Vitality, Performance, Reconditioning (ViPR). Brittany was introduced to the importance of physical activity early in life as a dancer. She studied ballet, tap, jazz, modern and African dance. In high school she was a track and field athlete as a sprinter and high jumper. She graduated from NYU with a B.S. in Finance and a minor in French. Brittany is currently a Sports and Fitness Model signed with Wilhelmina and is frequently featured in Women’s health Magazine.

Brittany started visiting the House in 2021 and immediately fell in love with the environment as a former track athlete. She loves pushing her limits and striving to be better than she was before stepping into the building before every class. Overcoming self doubt and pushing towards greatness are Coach Brittany’s MO. She is excited to bring her quirky charm to the Turf and to help motivate Athletes to become the best versions of themselves.

12:30PM - 01:30PM
(CONDITIONING)
CONDITIONING: LOWER BODY (INTERMEDIATE)
SESSION TYPE: CONDITIONING / LEVEL: INTERMEDIATE
 
Movement training focused on glutes, quads, hamstrings, and abdominals.  Speed, strength, explosive, agility, and conditioning-based drills are applied.

An intermediate paced version of our signature Tone House Conditioning workout, with more chances to catch your breath, learn the movements, and get a feel for our format and energy.  You'll get a glimpse of what an ADVANCED Tone House session is like, while having more opportunity to breathe and work alongside teammates of all fitness levels.

INTERMEDIATE is a challenging, yet attainable and sustainable workout, and a great place to start for athletes new to the Turf.

• An INTRO or INTERMEDIATE session is mandatory for new TH athletes

Brittany Watts

Brittany Watts
Brittany Watts is a NASM certified Personal trainer and Precision Nutrition Coach. She is also certified in Pre/Post Natal, MMA conditioning and Vitality, Performance, Reconditioning (ViPR). Brittany was introduced to the importance of physical activity early in life as a dancer. She studied ballet, tap, jazz, modern and African dance. In high school she was a track and field athlete as a sprinter and high jumper. She graduated from NYU with a B.S. in Finance and a minor in French. Brittany is currently a Sports and Fitness Model signed with Wilhelmina and is frequently featured in Women’s health Magazine.

Brittany started visiting the House in 2021 and immediately fell in love with the environment as a former track athlete. She loves pushing her limits and striving to be better than she was before stepping into the building before every class. Overcoming self doubt and pushing towards greatness are Coach Brittany’s MO. She is excited to bring her quirky charm to the Turf and to help motivate Athletes to become the best versions of themselves.

04:30PM - 05:30PM
(STRENGTH)
STRENGTH: LOWER BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS
 
MONDAYS PRIMARY LIFT: BACK SQUAT
THURSDAYS PRIMARY LIFT: DEADLIFT

Lower Body Day will target glutes, hamstrings, and quads.

We'll focus on one traditional complex barbell lift per session with accessory exercises designed to work the same muscle group. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

Josephine Kelly

Josephine Kelly
Josephine, known as Jojo, is a versatile professional with a background that encompasses dance, coaching and competing. She trained at CAP21 for musical theater and the prestigious Ailey School for dance. During her training, she served as a dance captain in off-Broadway productions and regional theater like “Babes in Arms” and “Chicago” and danced for choreographers such as Ronald K Brown.

Jojo is also a certified row coach and Pain Free Performance Specialist, demonstrating her holistic approach to fitness. She not only excelled in training but also achieved podium finishes in competitions, including Hyrox, Battlebunker and Spartan, showcasing her competitive spirit and dedication.

Her client list includes former NFL athletes, semi pro soccer players, professional dancers, and the Harlem Kids Lacrosse Team. She’s also been featured as a model for brands like adidas, Everlast, and Techno Gym.

Jojo’s journey is a testament to her diverse talents and commitment to health and wellness both on and off the Turf.

05:30PM - 06:30PM
(CONDITIONING)
CONDITIONING: LOWER BODY (INTERMEDIATE)
SESSION TYPE: CONDITIONING / LEVEL: INTERMEDIATE
 
Movement training focused on glutes, quads, hamstrings, and abdominals.  Speed, strength, explosive, agility, and conditioning-based drills are applied.

An intermediate paced version of our signature Tone House Conditioning workout, with more chances to catch your breath, learn the movements, and get a feel for our format and energy.  You'll get a glimpse of what an ADVANCED Tone House session is like, while having more opportunity to breathe and work alongside teammates of all fitness levels.

INTERMEDIATE is a challenging, yet attainable and sustainable workout, and a great place to start for athletes new to the Turf.

• An INTRO or INTERMEDIATE session is mandatory for new TH athletes

Josephine Kelly

Josephine Kelly
Josephine, known as Jojo, is a versatile professional with a background that encompasses dance, coaching and competing. She trained at CAP21 for musical theater and the prestigious Ailey School for dance. During her training, she served as a dance captain in off-Broadway productions and regional theater like “Babes in Arms” and “Chicago” and danced for choreographers such as Ronald K Brown.

Jojo is also a certified row coach and Pain Free Performance Specialist, demonstrating her holistic approach to fitness. She not only excelled in training but also achieved podium finishes in competitions, including Hyrox, Battlebunker and Spartan, showcasing her competitive spirit and dedication.

Her client list includes former NFL athletes, semi pro soccer players, professional dancers, and the Harlem Kids Lacrosse Team. She’s also been featured as a model for brands like adidas, Everlast, and Techno Gym.

Jojo’s journey is a testament to her diverse talents and commitment to health and wellness both on and off the Turf.

06:30PM - 07:30PM
(STRENGTH)
STRENGTH: LOWER BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS
 
MONDAYS PRIMARY LIFT: BACK SQUAT
THURSDAYS PRIMARY LIFT: DEADLIFT

Lower Body Day will target glutes, hamstrings, and quads.

We'll focus on one traditional complex barbell lift per session with accessory exercises designed to work the same muscle group. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

Josephine Kelly

Josephine Kelly
Josephine, known as Jojo, is a versatile professional with a background that encompasses dance, coaching and competing. She trained at CAP21 for musical theater and the prestigious Ailey School for dance. During her training, she served as a dance captain in off-Broadway productions and regional theater like “Babes in Arms” and “Chicago” and danced for choreographers such as Ronald K Brown.

Jojo is also a certified row coach and Pain Free Performance Specialist, demonstrating her holistic approach to fitness. She not only excelled in training but also achieved podium finishes in competitions, including Hyrox, Battlebunker and Spartan, showcasing her competitive spirit and dedication.

Her client list includes former NFL athletes, semi pro soccer players, professional dancers, and the Harlem Kids Lacrosse Team. She’s also been featured as a model for brands like adidas, Everlast, and Techno Gym.

Jojo’s journey is a testament to her diverse talents and commitment to health and wellness both on and off the Turf.

07:30PM - 08:30PM
(CONDITIONING)
CONDITIONING: LOWER BODY (INTERMEDIATE)
SESSION TYPE: CONDITIONING / LEVEL: INTERMEDIATE
 
Movement training focused on glutes, quads, hamstrings, and abdominals.  Speed, strength, explosive, agility, and conditioning-based drills are applied.

An intermediate paced version of our signature Tone House Conditioning workout, with more chances to catch your breath, learn the movements, and get a feel for our format and energy.  You'll get a glimpse of what an ADVANCED Tone House session is like, while having more opportunity to breathe and work alongside teammates of all fitness levels.

INTERMEDIATE is a challenging, yet attainable and sustainable workout, and a great place to start for athletes new to the Turf.

• An INTRO or INTERMEDIATE session is mandatory for new TH athletes

Josephine Kelly

Josephine Kelly
Josephine, known as Jojo, is a versatile professional with a background that encompasses dance, coaching and competing. She trained at CAP21 for musical theater and the prestigious Ailey School for dance. During her training, she served as a dance captain in off-Broadway productions and regional theater like “Babes in Arms” and “Chicago” and danced for choreographers such as Ronald K Brown.

Jojo is also a certified row coach and Pain Free Performance Specialist, demonstrating her holistic approach to fitness. She not only excelled in training but also achieved podium finishes in competitions, including Hyrox, Battlebunker and Spartan, showcasing her competitive spirit and dedication.

Her client list includes former NFL athletes, semi pro soccer players, professional dancers, and the Harlem Kids Lacrosse Team. She’s also been featured as a model for brands like adidas, Everlast, and Techno Gym.

Jojo’s journey is a testament to her diverse talents and commitment to health and wellness both on and off the Turf.

06:00AM - 07:00AM
(STRENGTH)
STRENGTH: UPPER BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS
 
PRIMARY LIFT: BENCH PRESS

Upper Body Day will target chest, back, biceps, and triceps.

We'll focus on one traditional complex barbell lift per session with accessory exercises designed to work the same muscle group. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

Zack Daley

Zack Daley
Originally from Pittsburgh PA, Zack grew up with a love for sports, especially baseball and ice hockey. He was the starting goaltender for his AA Varsity High School ice hockey team and has also acquired 15 years of training and experience in hip-hop, gymnastics, and modern dance. His pursuit brought him to New York City after high school where he has been represented by multiple agencies: Fusion Model Management, Ford, and Elite London. He is currently employed by Elite Models Miami, and through his many years behind the cameras, became an active member of the Screen Actors Guild. He believes that giving his clients confidence and the sense of accomplishment is the most rewarding part of his position as a trainer. Zack currently holds the following certifications:
  • NASM CPT
  • Trigger Point Self-Myofascial Release Techniques
  • USA Weightlifting – Level 1 Sports Performance Coach
07:00AM - 08:00AM
(STRENGTH)
STRENGTH: UPPER BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS
 
PRIMARY LIFT: BENCH PRESS

Upper Body Day will target chest, back, biceps, and triceps.

We'll focus on one traditional complex barbell lift per session with accessory exercises designed to work the same muscle group. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

Zack Daley

Zack Daley
Originally from Pittsburgh PA, Zack grew up with a love for sports, especially baseball and ice hockey. He was the starting goaltender for his AA Varsity High School ice hockey team and has also acquired 15 years of training and experience in hip-hop, gymnastics, and modern dance. His pursuit brought him to New York City after high school where he has been represented by multiple agencies: Fusion Model Management, Ford, and Elite London. He is currently employed by Elite Models Miami, and through his many years behind the cameras, became an active member of the Screen Actors Guild. He believes that giving his clients confidence and the sense of accomplishment is the most rewarding part of his position as a trainer. Zack currently holds the following certifications:
  • NASM CPT
  • Trigger Point Self-Myofascial Release Techniques
  • USA Weightlifting – Level 1 Sports Performance Coach
08:00AM - 09:00AM
(STRENGTH)
STRENGTH: UPPER BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS
 
PRIMARY LIFT: BENCH PRESS

Upper Body Day will target chest, back, biceps, and triceps.

We'll focus on one traditional complex barbell lift per session with accessory exercises designed to work the same muscle group. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

Zack Daley

Zack Daley
Originally from Pittsburgh PA, Zack grew up with a love for sports, especially baseball and ice hockey. He was the starting goaltender for his AA Varsity High School ice hockey team and has also acquired 15 years of training and experience in hip-hop, gymnastics, and modern dance. His pursuit brought him to New York City after high school where he has been represented by multiple agencies: Fusion Model Management, Ford, and Elite London. He is currently employed by Elite Models Miami, and through his many years behind the cameras, became an active member of the Screen Actors Guild. He believes that giving his clients confidence and the sense of accomplishment is the most rewarding part of his position as a trainer. Zack currently holds the following certifications:
  • NASM CPT
  • Trigger Point Self-Myofascial Release Techniques
  • USA Weightlifting – Level 1 Sports Performance Coach
11:30AM - 12:30PM
(STRENGTH)
STRENGTH: UPPER BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS
 
PRIMARY LIFT: BENCH PRESS

Upper Body Day will target chest, back, biceps, and triceps.

We'll focus on one traditional complex barbell lift per session with accessory exercises designed to work the same muscle group. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

Natalia Perez-Segnini

Natalia Perez-Segnini
Natalia grew up playing sports, namely soccer. She started playing soccer at the age of 6 and went on to play competitive travel club and varsity for all of high school. Engrained with an athlete’s mindset from a very young age, she is the youngest of four siblings who all also played soccer at a high level.

Natalia decided to take a break from athletics and pursued a B.A. in broadcast journalism at the University of North Carolina at Chapel Hill. After a short stint writing for CNN, she moved to New York and pivoted careers into the fast-paced life of ad-tech sales. Many years later, she found herself in an unhealthy position both physically and mentally, so she sought to rewire her body and mind through nutrition and re-embracing fitness.

Natalia is fascinated by the human brain. She is a firm believer that our thoughts shape our reality and that a strong body starts with a strong mind. She’s a proud advocate for mental health and works to help silence the stigma related to mental illnesses.

Natalia found Tone House in early 2019 and has been positively hooked since day one. Feeling right at home in the sports conditioning atmosphere, she was a natural fit to officially join the coaching team. She’s ecstatic to be a part of the squad and ready to share her energy with all the athletes on the Turf.

12:30PM - 01:30PM
(CONDITIONING)
CONDITIONING: UPPER BODY (INTERMEDIATE)
SESSION TYPE: CONDITIONING / LEVEL: INTERMEDIATE
 
Movement training focused on chest, back, biceps, triceps, and abdominals.  Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
An intermediate paced version of our signature Tone House Conditioning workout, with more chances to catch your breath, learn the movements, and get a feel for our format and energy. You'll get a glimpse of what an ADVANCED Tone House session is like, while having more opportunity to breathe and work alongside teammates of all fitness levels.

INTERMEDIATE is a challenging, yet attainable and sustainable workout, and a great place to start for athletes new to the Turf.

• An INTRO or INTERMEDIATE session is mandatory for new TH athletes

Natalia Perez-Segnini

Natalia Perez-Segnini
Natalia grew up playing sports, namely soccer. She started playing soccer at the age of 6 and went on to play competitive travel club and varsity for all of high school. Engrained with an athlete’s mindset from a very young age, she is the youngest of four siblings who all also played soccer at a high level.

Natalia decided to take a break from athletics and pursued a B.A. in broadcast journalism at the University of North Carolina at Chapel Hill. After a short stint writing for CNN, she moved to New York and pivoted careers into the fast-paced life of ad-tech sales. Many years later, she found herself in an unhealthy position both physically and mentally, so she sought to rewire her body and mind through nutrition and re-embracing fitness.

Natalia is fascinated by the human brain. She is a firm believer that our thoughts shape our reality and that a strong body starts with a strong mind. She’s a proud advocate for mental health and works to help silence the stigma related to mental illnesses.

Natalia found Tone House in early 2019 and has been positively hooked since day one. Feeling right at home in the sports conditioning atmosphere, she was a natural fit to officially join the coaching team. She’s ecstatic to be a part of the squad and ready to share her energy with all the athletes on the Turf.

04:30PM - 05:30PM
(STRENGTH)
STRENGTH: UPPER BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS
 
PRIMARY LIFT: BENCH PRESS

Upper Body Day will target chest, back, biceps, and triceps.

We'll focus on one traditional complex barbell lift per session with accessory exercises designed to work the same muscle group. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

James McMillian

James McMillian

James T. McMillian, a NASM certified Personal Trainer, as well as certified in Trigger Point self-myofascial release techniques, and native of Mt. Vernon, NY, obtained his B.A. in Visual and Performing Arts from Syracuse University. Since the age of five, James’ passion for fitness and excellence was evident as he thrived in football, wrestling, track and rugby, which extended through high school and college. Through athletics, he developed a deeper love for fitness, which led to his immense passion for health and aiding others in their pursuit to reach their optimal level of fitness. After being recognized for his own fitness, he was later signed to the Wilhelmina Modeling Agency in 2011 and featured regularly in the Men’s Fitness Magazine, Muscle and Fitness Magazine and Nike campaigns. Early in his childhood, James and his family received devastating news restricting him from participating in athletics due to Asthma. Being the fighter he is, he laughed at the report and committed himself to proving to the doctors and others that despite difficult obstacles, greatness can be achieved with the mental fortitude to succeed. Through his vibrant personality, he works to convey to clients his belief that training should be an experience and never a task. His mantra is “if your heart beats you are already motivated to succeed. Nothing can stop the will of heart.”

05:30PM - 06:30PM
(STRENGTH)
STRENGTH: UPPER BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS
 
PRIMARY LIFT: BENCH PRESS

Upper Body Day will target chest, back, biceps, and triceps.

We'll focus on one traditional complex barbell lift per session with accessory exercises designed to work the same muscle group. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

James McMillian

James McMillian

James T. McMillian, a NASM certified Personal Trainer, as well as certified in Trigger Point self-myofascial release techniques, and native of Mt. Vernon, NY, obtained his B.A. in Visual and Performing Arts from Syracuse University. Since the age of five, James’ passion for fitness and excellence was evident as he thrived in football, wrestling, track and rugby, which extended through high school and college. Through athletics, he developed a deeper love for fitness, which led to his immense passion for health and aiding others in their pursuit to reach their optimal level of fitness. After being recognized for his own fitness, he was later signed to the Wilhelmina Modeling Agency in 2011 and featured regularly in the Men’s Fitness Magazine, Muscle and Fitness Magazine and Nike campaigns. Early in his childhood, James and his family received devastating news restricting him from participating in athletics due to Asthma. Being the fighter he is, he laughed at the report and committed himself to proving to the doctors and others that despite difficult obstacles, greatness can be achieved with the mental fortitude to succeed. Through his vibrant personality, he works to convey to clients his belief that training should be an experience and never a task. His mantra is “if your heart beats you are already motivated to succeed. Nothing can stop the will of heart.”

06:30PM - 07:30PM
(STRENGTH)
STRENGTH: UPPER BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS
 
PRIMARY LIFT: BENCH PRESS

Upper Body Day will target chest, back, biceps, and triceps.

We'll focus on one traditional complex barbell lift per session with accessory exercises designed to work the same muscle group. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

James McMillian

James McMillian

James T. McMillian, a NASM certified Personal Trainer, as well as certified in Trigger Point self-myofascial release techniques, and native of Mt. Vernon, NY, obtained his B.A. in Visual and Performing Arts from Syracuse University. Since the age of five, James’ passion for fitness and excellence was evident as he thrived in football, wrestling, track and rugby, which extended through high school and college. Through athletics, he developed a deeper love for fitness, which led to his immense passion for health and aiding others in their pursuit to reach their optimal level of fitness. After being recognized for his own fitness, he was later signed to the Wilhelmina Modeling Agency in 2011 and featured regularly in the Men’s Fitness Magazine, Muscle and Fitness Magazine and Nike campaigns. Early in his childhood, James and his family received devastating news restricting him from participating in athletics due to Asthma. Being the fighter he is, he laughed at the report and committed himself to proving to the doctors and others that despite difficult obstacles, greatness can be achieved with the mental fortitude to succeed. Through his vibrant personality, he works to convey to clients his belief that training should be an experience and never a task. His mantra is “if your heart beats you are already motivated to succeed. Nothing can stop the will of heart.”

07:30PM - 08:30PM
(CONDITIONING)
CONDITIONING: UPPER BODY (INTERMEDIATE)
SESSION TYPE: CONDITIONING / LEVEL: INTERMEDIATE
 
Movement training focused on chest, back, biceps, triceps, and abdominals.  Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
An intermediate paced version of our signature Tone House Conditioning workout, with more chances to catch your breath, learn the movements, and get a feel for our format and energy. You'll get a glimpse of what an ADVANCED Tone House session is like, while having more opportunity to breathe and work alongside teammates of all fitness levels.

INTERMEDIATE is a challenging, yet attainable and sustainable workout, and a great place to start for athletes new to the Turf.

• An INTRO or INTERMEDIATE session is mandatory for new TH athletes

James McMillian

James McMillian

James T. McMillian, a NASM certified Personal Trainer, as well as certified in Trigger Point self-myofascial release techniques, and native of Mt. Vernon, NY, obtained his B.A. in Visual and Performing Arts from Syracuse University. Since the age of five, James’ passion for fitness and excellence was evident as he thrived in football, wrestling, track and rugby, which extended through high school and college. Through athletics, he developed a deeper love for fitness, which led to his immense passion for health and aiding others in their pursuit to reach their optimal level of fitness. After being recognized for his own fitness, he was later signed to the Wilhelmina Modeling Agency in 2011 and featured regularly in the Men’s Fitness Magazine, Muscle and Fitness Magazine and Nike campaigns. Early in his childhood, James and his family received devastating news restricting him from participating in athletics due to Asthma. Being the fighter he is, he laughed at the report and committed himself to proving to the doctors and others that despite difficult obstacles, greatness can be achieved with the mental fortitude to succeed. Through his vibrant personality, he works to convey to clients his belief that training should be an experience and never a task. His mantra is “if your heart beats you are already motivated to succeed. Nothing can stop the will of heart.”

05:00AM - 06:00AM
(CONDITIONING)
CONDITIONING: CORE (ADVANCED)
SESSION TYPE: CONDITIONING / LEVEL: ADVANCED
 
Movement Training focused on conditioning with an emphasis on abdominals/core.  Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
Our signature Tone House conditioning workout involves continuously moving your body through all planes of motion, training the way athletes train, with active recovery periods to maintain an elevated heart rate throughout the duration of the workout. Sessions are team-oriented, competitive, fun, and supportive, guaranteeing optimal fitness results.

Natalia Perez-Segnini

Natalia Perez-Segnini
Natalia grew up playing sports, namely soccer. She started playing soccer at the age of 6 and went on to play competitive travel club and varsity for all of high school. Engrained with an athlete’s mindset from a very young age, she is the youngest of four siblings who all also played soccer at a high level.

Natalia decided to take a break from athletics and pursued a B.A. in broadcast journalism at the University of North Carolina at Chapel Hill. After a short stint writing for CNN, she moved to New York and pivoted careers into the fast-paced life of ad-tech sales. Many years later, she found herself in an unhealthy position both physically and mentally, so she sought to rewire her body and mind through nutrition and re-embracing fitness.

Natalia is fascinated by the human brain. She is a firm believer that our thoughts shape our reality and that a strong body starts with a strong mind. She’s a proud advocate for mental health and works to help silence the stigma related to mental illnesses.

Natalia found Tone House in early 2019 and has been positively hooked since day one. Feeling right at home in the sports conditioning atmosphere, she was a natural fit to officially join the coaching team. She’s ecstatic to be a part of the squad and ready to share her energy with all the athletes on the Turf.

06:00AM - 07:00AM
(CONDITIONING)
CONDITIONING: CORE (ADVANCED)
SESSION TYPE: CONDITIONING / LEVEL: ADVANCED
 
Movement Training focused on conditioning with an emphasis on abdominals/core.  Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
Our signature Tone House conditioning workout involves continuously moving your body through all planes of motion, training the way athletes train, with active recovery periods to maintain an elevated heart rate throughout the duration of the workout. Sessions are team-oriented, competitive, fun, and supportive, guaranteeing optimal fitness results.

Natalia Perez-Segnini

Natalia Perez-Segnini
Natalia grew up playing sports, namely soccer. She started playing soccer at the age of 6 and went on to play competitive travel club and varsity for all of high school. Engrained with an athlete’s mindset from a very young age, she is the youngest of four siblings who all also played soccer at a high level.

Natalia decided to take a break from athletics and pursued a B.A. in broadcast journalism at the University of North Carolina at Chapel Hill. After a short stint writing for CNN, she moved to New York and pivoted careers into the fast-paced life of ad-tech sales. Many years later, she found herself in an unhealthy position both physically and mentally, so she sought to rewire her body and mind through nutrition and re-embracing fitness.

Natalia is fascinated by the human brain. She is a firm believer that our thoughts shape our reality and that a strong body starts with a strong mind. She’s a proud advocate for mental health and works to help silence the stigma related to mental illnesses.

Natalia found Tone House in early 2019 and has been positively hooked since day one. Feeling right at home in the sports conditioning atmosphere, she was a natural fit to officially join the coaching team. She’s ecstatic to be a part of the squad and ready to share her energy with all the athletes on the Turf.

07:00AM - 08:00AM
(CONDITIONING)
CONDITIONING: CORE (ADVANCED)
SESSION TYPE: CONDITIONING / LEVEL: ADVANCED
 
Movement Training focused on conditioning with an emphasis on abdominals/core.  Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
Our signature Tone House conditioning workout involves continuously moving your body through all planes of motion, training the way athletes train, with active recovery periods to maintain an elevated heart rate throughout the duration of the workout. Sessions are team-oriented, competitive, fun, and supportive, guaranteeing optimal fitness results.

Natalia Perez-Segnini

Natalia Perez-Segnini
Natalia grew up playing sports, namely soccer. She started playing soccer at the age of 6 and went on to play competitive travel club and varsity for all of high school. Engrained with an athlete’s mindset from a very young age, she is the youngest of four siblings who all also played soccer at a high level.

Natalia decided to take a break from athletics and pursued a B.A. in broadcast journalism at the University of North Carolina at Chapel Hill. After a short stint writing for CNN, she moved to New York and pivoted careers into the fast-paced life of ad-tech sales. Many years later, she found herself in an unhealthy position both physically and mentally, so she sought to rewire her body and mind through nutrition and re-embracing fitness.

Natalia is fascinated by the human brain. She is a firm believer that our thoughts shape our reality and that a strong body starts with a strong mind. She’s a proud advocate for mental health and works to help silence the stigma related to mental illnesses.

Natalia found Tone House in early 2019 and has been positively hooked since day one. Feeling right at home in the sports conditioning atmosphere, she was a natural fit to officially join the coaching team. She’s ecstatic to be a part of the squad and ready to share her energy with all the athletes on the Turf.

08:00AM - 09:00AM
(CONDITIONING)
CONDITIONING: CORE (INTERMEDIATE)
SESSION TYPE: CONDITIONING / LEVEL: INTERMEDIATE
 
Movement Training focused on conditioning with an emphasis on abdominals/core.  Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
An intermediate paced version of our signature Tone House Conditioning workout, with more chances to catch your breath, learn the movements, and get a feel for our format and energy.  You'll get a glimpse of what an ADVANCED Tone House session is like, while having more opportunity to breathe and work alongside teammates of all fitness levels.
 
INTERMEDIATE is a challenging, yet attainable and sustainable workout, and a great place to start for Athletes new to the Turf.
 
• An INTRO or INTERMEDIATE session is mandatory for new TH athletes

 

Natalia Perez-Segnini

Natalia Perez-Segnini
Natalia grew up playing sports, namely soccer. She started playing soccer at the age of 6 and went on to play competitive travel club and varsity for all of high school. Engrained with an athlete’s mindset from a very young age, she is the youngest of four siblings who all also played soccer at a high level.

Natalia decided to take a break from athletics and pursued a B.A. in broadcast journalism at the University of North Carolina at Chapel Hill. After a short stint writing for CNN, she moved to New York and pivoted careers into the fast-paced life of ad-tech sales. Many years later, she found herself in an unhealthy position both physically and mentally, so she sought to rewire her body and mind through nutrition and re-embracing fitness.

Natalia is fascinated by the human brain. She is a firm believer that our thoughts shape our reality and that a strong body starts with a strong mind. She’s a proud advocate for mental health and works to help silence the stigma related to mental illnesses.

Natalia found Tone House in early 2019 and has been positively hooked since day one. Feeling right at home in the sports conditioning atmosphere, she was a natural fit to officially join the coaching team. She’s ecstatic to be a part of the squad and ready to share her energy with all the athletes on the Turf.

11:30AM - 12:30PM
(STRENGTH)
STRENGTH: TOTAL BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS

Total Body Day will target the full body, from back and shoulders to glutes and hamstrings.

We'll focus on one traditional complex barbell lift per session with accessory exercises designed to work multiple muscle groups. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

Josephine Kelly

Josephine Kelly
Josephine, known as Jojo, is a versatile professional with a background that encompasses dance, coaching and competing. She trained at CAP21 for musical theater and the prestigious Ailey School for dance. During her training, she served as a dance captain in off-Broadway productions and regional theater like “Babes in Arms” and “Chicago” and danced for choreographers such as Ronald K Brown.

Jojo is also a certified row coach and Pain Free Performance Specialist, demonstrating her holistic approach to fitness. She not only excelled in training but also achieved podium finishes in competitions, including Hyrox, Battlebunker and Spartan, showcasing her competitive spirit and dedication.

Her client list includes former NFL athletes, semi pro soccer players, professional dancers, and the Harlem Kids Lacrosse Team. She’s also been featured as a model for brands like adidas, Everlast, and Techno Gym.

Jojo’s journey is a testament to her diverse talents and commitment to health and wellness both on and off the Turf.

12:30PM - 01:30PM
(CONDITIONING)
CONDITIONING: CORE (INTERMEDIATE)
SESSION TYPE: CONDITIONING / LEVEL: INTERMEDIATE
 
Movement Training focused on conditioning with an emphasis on abdominals/core.  Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
An intermediate paced version of our signature Tone House Conditioning workout, with more chances to catch your breath, learn the movements, and get a feel for our format and energy.  You'll get a glimpse of what an ADVANCED Tone House session is like, while having more opportunity to breathe and work alongside teammates of all fitness levels.
 
INTERMEDIATE is a challenging, yet attainable and sustainable workout, and a great place to start for Athletes new to the Turf.
 
• An INTRO or INTERMEDIATE session is mandatory for new TH athletes

 

Josephine Kelly

Josephine Kelly
Josephine, known as Jojo, is a versatile professional with a background that encompasses dance, coaching and competing. She trained at CAP21 for musical theater and the prestigious Ailey School for dance. During her training, she served as a dance captain in off-Broadway productions and regional theater like “Babes in Arms” and “Chicago” and danced for choreographers such as Ronald K Brown.

Jojo is also a certified row coach and Pain Free Performance Specialist, demonstrating her holistic approach to fitness. She not only excelled in training but also achieved podium finishes in competitions, including Hyrox, Battlebunker and Spartan, showcasing her competitive spirit and dedication.

Her client list includes former NFL athletes, semi pro soccer players, professional dancers, and the Harlem Kids Lacrosse Team. She’s also been featured as a model for brands like adidas, Everlast, and Techno Gym.

Jojo’s journey is a testament to her diverse talents and commitment to health and wellness both on and off the Turf.

04:30PM - 05:30PM
(STRENGTH)
STRENGTH: TOTAL BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS

Total Body Day will target the full body, from back and shoulders to glutes and hamstrings.

We'll focus on one traditional complex barbell lift per session with accessory exercises designed to work multiple muscle groups. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

Zack Daley

Zack Daley
Originally from Pittsburgh PA, Zack grew up with a love for sports, especially baseball and ice hockey. He was the starting goaltender for his AA Varsity High School ice hockey team and has also acquired 15 years of training and experience in hip-hop, gymnastics, and modern dance. His pursuit brought him to New York City after high school where he has been represented by multiple agencies: Fusion Model Management, Ford, and Elite London. He is currently employed by Elite Models Miami, and through his many years behind the cameras, became an active member of the Screen Actors Guild. He believes that giving his clients confidence and the sense of accomplishment is the most rewarding part of his position as a trainer. Zack currently holds the following certifications:
  • NASM CPT
  • Trigger Point Self-Myofascial Release Techniques
  • USA Weightlifting – Level 1 Sports Performance Coach
05:30PM - 06:30PM
(CONDITIONING)
CONDITIONING: CORE (INTERMEDIATE)
SESSION TYPE: CONDITIONING / LEVEL: INTERMEDIATE
 
Movement Training focused on conditioning with an emphasis on abdominals/core.  Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
An intermediate paced version of our signature Tone House Conditioning workout, with more chances to catch your breath, learn the movements, and get a feel for our format and energy.  You'll get a glimpse of what an ADVANCED Tone House session is like, while having more opportunity to breathe and work alongside teammates of all fitness levels.
 
INTERMEDIATE is a challenging, yet attainable and sustainable workout, and a great place to start for Athletes new to the Turf.
 
• An INTRO or INTERMEDIATE session is mandatory for new TH athletes

 

Zack Daley

Zack Daley
Originally from Pittsburgh PA, Zack grew up with a love for sports, especially baseball and ice hockey. He was the starting goaltender for his AA Varsity High School ice hockey team and has also acquired 15 years of training and experience in hip-hop, gymnastics, and modern dance. His pursuit brought him to New York City after high school where he has been represented by multiple agencies: Fusion Model Management, Ford, and Elite London. He is currently employed by Elite Models Miami, and through his many years behind the cameras, became an active member of the Screen Actors Guild. He believes that giving his clients confidence and the sense of accomplishment is the most rewarding part of his position as a trainer. Zack currently holds the following certifications:
  • NASM CPT
  • Trigger Point Self-Myofascial Release Techniques
  • USA Weightlifting – Level 1 Sports Performance Coach
06:30PM - 07:30PM
(CONDITIONING)
CONDITIONING: CORE (ADVANCED)
SESSION TYPE: CONDITIONING / LEVEL: ADVANCED
 
Movement Training focused on conditioning with an emphasis on abdominals/core.  Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
Our signature Tone House conditioning workout involves continuously moving your body through all planes of motion, training the way athletes train, with active recovery periods to maintain an elevated heart rate throughout the duration of the workout. Sessions are team-oriented, competitive, fun, and supportive, guaranteeing optimal fitness results.

Zack Daley

Zack Daley
Originally from Pittsburgh PA, Zack grew up with a love for sports, especially baseball and ice hockey. He was the starting goaltender for his AA Varsity High School ice hockey team and has also acquired 15 years of training and experience in hip-hop, gymnastics, and modern dance. His pursuit brought him to New York City after high school where he has been represented by multiple agencies: Fusion Model Management, Ford, and Elite London. He is currently employed by Elite Models Miami, and through his many years behind the cameras, became an active member of the Screen Actors Guild. He believes that giving his clients confidence and the sense of accomplishment is the most rewarding part of his position as a trainer. Zack currently holds the following certifications:
  • NASM CPT
  • Trigger Point Self-Myofascial Release Techniques
  • USA Weightlifting – Level 1 Sports Performance Coach
07:30PM - 08:30PM
(CONDITIONING)
CONDITIONING: CORE (INTERMEDIATE)
SESSION TYPE: CONDITIONING / LEVEL: INTERMEDIATE
 
Movement Training focused on conditioning with an emphasis on abdominals/core.  Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
An intermediate paced version of our signature Tone House Conditioning workout, with more chances to catch your breath, learn the movements, and get a feel for our format and energy.  You'll get a glimpse of what an ADVANCED Tone House session is like, while having more opportunity to breathe and work alongside teammates of all fitness levels.
 
INTERMEDIATE is a challenging, yet attainable and sustainable workout, and a great place to start for Athletes new to the Turf.
 
• An INTRO or INTERMEDIATE session is mandatory for new TH athletes

 

Zack Daley

Zack Daley
Originally from Pittsburgh PA, Zack grew up with a love for sports, especially baseball and ice hockey. He was the starting goaltender for his AA Varsity High School ice hockey team and has also acquired 15 years of training and experience in hip-hop, gymnastics, and modern dance. His pursuit brought him to New York City after high school where he has been represented by multiple agencies: Fusion Model Management, Ford, and Elite London. He is currently employed by Elite Models Miami, and through his many years behind the cameras, became an active member of the Screen Actors Guild. He believes that giving his clients confidence and the sense of accomplishment is the most rewarding part of his position as a trainer. Zack currently holds the following certifications:
  • NASM CPT
  • Trigger Point Self-Myofascial Release Techniques
  • USA Weightlifting – Level 1 Sports Performance Coach
06:00AM - 07:00AM
(STRENGTH)
STRENGTH: LOWER BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS
 
MONDAYS PRIMARY LIFT: BACK SQUAT
THURSDAYS PRIMARY LIFT: DEADLIFT

Lower Body Day will target glutes, hamstrings, and quads.

We'll focus on one traditional complex barbell lift per session with accessory exercises designed to work the same muscle group. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

Alonzo Wilson

Alonzo Wilson
Alonzo holds a BS Degree in Movement Science Education & Professional Instruction from Grand Valley State University. He lettered in football, basketball, and track in high school. Collegiately, he played defensive lineman for the two-time Division II National Championship-winning football team at GVSU, before moving on to the professional arena. He is currently a fitness model with the Wilhelmina Modeling Agency and was a private trainer before opening up Tone House. The team camaraderie and high level of physical and mental conditioning Alonzo achieved during his formative years ultimately shaped his vision for Tone House. Alonzo currently holds the following certifications:
  • NASM CPT
  • Trigger Point Self-Myofascial Release Techniques
  • USA Weightlifting – Level 1 Sports Performance Coach
  • TRX Certified Instructor
07:00AM - 08:00AM
(STRENGTH)
STRENGTH: LOWER BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS
 
MONDAYS PRIMARY LIFT: BACK SQUAT
THURSDAYS PRIMARY LIFT: DEADLIFT

Lower Body Day will target glutes, hamstrings, and quads.

We'll focus on one traditional complex barbell lift per session with accessory exercises designed to work the same muscle group. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

Alonzo Wilson

Alonzo Wilson
Alonzo holds a BS Degree in Movement Science Education & Professional Instruction from Grand Valley State University. He lettered in football, basketball, and track in high school. Collegiately, he played defensive lineman for the two-time Division II National Championship-winning football team at GVSU, before moving on to the professional arena. He is currently a fitness model with the Wilhelmina Modeling Agency and was a private trainer before opening up Tone House. The team camaraderie and high level of physical and mental conditioning Alonzo achieved during his formative years ultimately shaped his vision for Tone House. Alonzo currently holds the following certifications:
  • NASM CPT
  • Trigger Point Self-Myofascial Release Techniques
  • USA Weightlifting – Level 1 Sports Performance Coach
  • TRX Certified Instructor
08:00AM - 09:00AM
(CONDITIONING)
CONDITIONING: TOTAL BODY (INTERMEDIATE)
SESSION TYPE: CONDITIONING / LEVEL: INTERMEDIATE
 
Movement training focused on full body/all muscle groups. Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
An intermediate paced version of our signature Tone House Conditioning workout, with more chances to catch your breath, learn the movements, and get a feel for our format and energy. You'll get a glimpse of what an ADVANCED Tone House session is like, while having more opportunity to breathe and work alongside teammates of all fitness levels.

INTERMEDIATE is a challenging, yet attainable and sustainable workout, and a great place to start for athletes new to the Turf.

• An INTRO or INTERMEDIATE session is mandatory for new TH athletes

Alonzo Wilson

Alonzo Wilson
Alonzo holds a BS Degree in Movement Science Education & Professional Instruction from Grand Valley State University. He lettered in football, basketball, and track in high school. Collegiately, he played defensive lineman for the two-time Division II National Championship-winning football team at GVSU, before moving on to the professional arena. He is currently a fitness model with the Wilhelmina Modeling Agency and was a private trainer before opening up Tone House. The team camaraderie and high level of physical and mental conditioning Alonzo achieved during his formative years ultimately shaped his vision for Tone House. Alonzo currently holds the following certifications:
  • NASM CPT
  • Trigger Point Self-Myofascial Release Techniques
  • USA Weightlifting – Level 1 Sports Performance Coach
  • TRX Certified Instructor
11:30AM - 12:30PM
(STRENGTH)
STRENGTH: LOWER BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS
 
MONDAYS PRIMARY LIFT: BACK SQUAT
THURSDAYS PRIMARY LIFT: DEADLIFT

Lower Body Day will target glutes, hamstrings, and quads.

We'll focus on one traditional complex barbell lift per session with accessory exercises designed to work the same muscle group. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

Josephine Kelly

Josephine Kelly
Josephine, known as Jojo, is a versatile professional with a background that encompasses dance, coaching and competing. She trained at CAP21 for musical theater and the prestigious Ailey School for dance. During her training, she served as a dance captain in off-Broadway productions and regional theater like “Babes in Arms” and “Chicago” and danced for choreographers such as Ronald K Brown.

Jojo is also a certified row coach and Pain Free Performance Specialist, demonstrating her holistic approach to fitness. She not only excelled in training but also achieved podium finishes in competitions, including Hyrox, Battlebunker and Spartan, showcasing her competitive spirit and dedication.

Her client list includes former NFL athletes, semi pro soccer players, professional dancers, and the Harlem Kids Lacrosse Team. She’s also been featured as a model for brands like adidas, Everlast, and Techno Gym.

Jojo’s journey is a testament to her diverse talents and commitment to health and wellness both on and off the Turf.

12:30PM - 01:30PM
(CONDITIONING)
CONDITIONING: TOTAL BODY (INTERMEDIATE)
SESSION TYPE: CONDITIONING / LEVEL: INTERMEDIATE
 
Movement training focused on full body/all muscle groups. Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
An intermediate paced version of our signature Tone House Conditioning workout, with more chances to catch your breath, learn the movements, and get a feel for our format and energy. You'll get a glimpse of what an ADVANCED Tone House session is like, while having more opportunity to breathe and work alongside teammates of all fitness levels.

INTERMEDIATE is a challenging, yet attainable and sustainable workout, and a great place to start for athletes new to the Turf.

• An INTRO or INTERMEDIATE session is mandatory for new TH athletes

Josephine Kelly

Josephine Kelly
Josephine, known as Jojo, is a versatile professional with a background that encompasses dance, coaching and competing. She trained at CAP21 for musical theater and the prestigious Ailey School for dance. During her training, she served as a dance captain in off-Broadway productions and regional theater like “Babes in Arms” and “Chicago” and danced for choreographers such as Ronald K Brown.

Jojo is also a certified row coach and Pain Free Performance Specialist, demonstrating her holistic approach to fitness. She not only excelled in training but also achieved podium finishes in competitions, including Hyrox, Battlebunker and Spartan, showcasing her competitive spirit and dedication.

Her client list includes former NFL athletes, semi pro soccer players, professional dancers, and the Harlem Kids Lacrosse Team. She’s also been featured as a model for brands like adidas, Everlast, and Techno Gym.

Jojo’s journey is a testament to her diverse talents and commitment to health and wellness both on and off the Turf.

04:30PM - 05:30PM
(STRENGTH)
STRENGTH: LOWER BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS
 
MONDAYS PRIMARY LIFT: BACK SQUAT
THURSDAYS PRIMARY LIFT: DEADLIFT

Lower Body Day will target glutes, hamstrings, and quads.

We'll focus on one traditional complex barbell lift per session with accessory exercises designed to work the same muscle group. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

Josephine Kelly

Josephine Kelly
Josephine, known as Jojo, is a versatile professional with a background that encompasses dance, coaching and competing. She trained at CAP21 for musical theater and the prestigious Ailey School for dance. During her training, she served as a dance captain in off-Broadway productions and regional theater like “Babes in Arms” and “Chicago” and danced for choreographers such as Ronald K Brown.

Jojo is also a certified row coach and Pain Free Performance Specialist, demonstrating her holistic approach to fitness. She not only excelled in training but also achieved podium finishes in competitions, including Hyrox, Battlebunker and Spartan, showcasing her competitive spirit and dedication.

Her client list includes former NFL athletes, semi pro soccer players, professional dancers, and the Harlem Kids Lacrosse Team. She’s also been featured as a model for brands like adidas, Everlast, and Techno Gym.

Jojo’s journey is a testament to her diverse talents and commitment to health and wellness both on and off the Turf.

05:30PM - 06:30PM
(CONDITIONING)
CONDITIONING: TOTAL BODY (INTERMEDIATE)
SESSION TYPE: CONDITIONING / LEVEL: INTERMEDIATE
 
Movement training focused on full body/all muscle groups. Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
An intermediate paced version of our signature Tone House Conditioning workout, with more chances to catch your breath, learn the movements, and get a feel for our format and energy. You'll get a glimpse of what an ADVANCED Tone House session is like, while having more opportunity to breathe and work alongside teammates of all fitness levels.

INTERMEDIATE is a challenging, yet attainable and sustainable workout, and a great place to start for athletes new to the Turf.

• An INTRO or INTERMEDIATE session is mandatory for new TH athletes

Josephine Kelly

Josephine Kelly
Josephine, known as Jojo, is a versatile professional with a background that encompasses dance, coaching and competing. She trained at CAP21 for musical theater and the prestigious Ailey School for dance. During her training, she served as a dance captain in off-Broadway productions and regional theater like “Babes in Arms” and “Chicago” and danced for choreographers such as Ronald K Brown.

Jojo is also a certified row coach and Pain Free Performance Specialist, demonstrating her holistic approach to fitness. She not only excelled in training but also achieved podium finishes in competitions, including Hyrox, Battlebunker and Spartan, showcasing her competitive spirit and dedication.

Her client list includes former NFL athletes, semi pro soccer players, professional dancers, and the Harlem Kids Lacrosse Team. She’s also been featured as a model for brands like adidas, Everlast, and Techno Gym.

Jojo’s journey is a testament to her diverse talents and commitment to health and wellness both on and off the Turf.

06:30PM - 07:30PM
(STRENGTH)
STRENGTH: LOWER BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS
 
MONDAYS PRIMARY LIFT: BACK SQUAT
THURSDAYS PRIMARY LIFT: DEADLIFT

Lower Body Day will target glutes, hamstrings, and quads.

We'll focus on one traditional complex barbell lift per session with accessory exercises designed to work the same muscle group. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

Brittany Watts

Brittany Watts
Brittany Watts is a NASM certified Personal trainer and Precision Nutrition Coach. She is also certified in Pre/Post Natal, MMA conditioning and Vitality, Performance, Reconditioning (ViPR). Brittany was introduced to the importance of physical activity early in life as a dancer. She studied ballet, tap, jazz, modern and African dance. In high school she was a track and field athlete as a sprinter and high jumper. She graduated from NYU with a B.S. in Finance and a minor in French. Brittany is currently a Sports and Fitness Model signed with Wilhelmina and is frequently featured in Women’s health Magazine.

Brittany started visiting the House in 2021 and immediately fell in love with the environment as a former track athlete. She loves pushing her limits and striving to be better than she was before stepping into the building before every class. Overcoming self doubt and pushing towards greatness are Coach Brittany’s MO. She is excited to bring her quirky charm to the Turf and to help motivate Athletes to become the best versions of themselves.

07:30PM - 08:30PM
(CONDITIONING)
CONDITIONING: TOTAL BODY (INTERMEDIATE)
SESSION TYPE: CONDITIONING / LEVEL: INTERMEDIATE
 
Movement training focused on full body/all muscle groups. Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
An intermediate paced version of our signature Tone House Conditioning workout, with more chances to catch your breath, learn the movements, and get a feel for our format and energy. You'll get a glimpse of what an ADVANCED Tone House session is like, while having more opportunity to breathe and work alongside teammates of all fitness levels.

INTERMEDIATE is a challenging, yet attainable and sustainable workout, and a great place to start for athletes new to the Turf.

• An INTRO or INTERMEDIATE session is mandatory for new TH athletes

Brittany Watts

Brittany Watts
Brittany Watts is a NASM certified Personal trainer and Precision Nutrition Coach. She is also certified in Pre/Post Natal, MMA conditioning and Vitality, Performance, Reconditioning (ViPR). Brittany was introduced to the importance of physical activity early in life as a dancer. She studied ballet, tap, jazz, modern and African dance. In high school she was a track and field athlete as a sprinter and high jumper. She graduated from NYU with a B.S. in Finance and a minor in French. Brittany is currently a Sports and Fitness Model signed with Wilhelmina and is frequently featured in Women’s health Magazine.

Brittany started visiting the House in 2021 and immediately fell in love with the environment as a former track athlete. She loves pushing her limits and striving to be better than she was before stepping into the building before every class. Overcoming self doubt and pushing towards greatness are Coach Brittany’s MO. She is excited to bring her quirky charm to the Turf and to help motivate Athletes to become the best versions of themselves.

05:00AM - 06:00AM
(CONDITIONING)
PURE CONDITIONING (ADVANCED)
SESSION TYPE: CONDITIONING / LEVEL: ADVANCED
 
Notorious for being the toughest day of the week. Movement training focused on endurance, stamina, constant heart rate elevation throughout 98% of class, and minimal recovery periods. Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
Our signature Tone House conditioning workout involves continuously moving your body through all planes of motion, training the way athletes train, with active recovery periods to maintain an elevated heart rate throughout the duration of the workout. Sessions are team-oriented, competitive, fun, and supportive, guaranteeing optimal fitness results.

Alonzo Wilson

Alonzo Wilson
Alonzo holds a BS Degree in Movement Science Education & Professional Instruction from Grand Valley State University. He lettered in football, basketball, and track in high school. Collegiately, he played defensive lineman for the two-time Division II National Championship-winning football team at GVSU, before moving on to the professional arena. He is currently a fitness model with the Wilhelmina Modeling Agency and was a private trainer before opening up Tone House. The team camaraderie and high level of physical and mental conditioning Alonzo achieved during his formative years ultimately shaped his vision for Tone House. Alonzo currently holds the following certifications:
  • NASM CPT
  • Trigger Point Self-Myofascial Release Techniques
  • USA Weightlifting – Level 1 Sports Performance Coach
  • TRX Certified Instructor
06:00AM - 07:00AM
(CONDITIONING)
PURE CONDITIONING (ADVANCED)
SESSION TYPE: CONDITIONING / LEVEL: ADVANCED
 
Notorious for being the toughest day of the week. Movement training focused on endurance, stamina, constant heart rate elevation throughout 98% of class, and minimal recovery periods. Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
Our signature Tone House conditioning workout involves continuously moving your body through all planes of motion, training the way athletes train, with active recovery periods to maintain an elevated heart rate throughout the duration of the workout. Sessions are team-oriented, competitive, fun, and supportive, guaranteeing optimal fitness results.

Alonzo Wilson

Alonzo Wilson
Alonzo holds a BS Degree in Movement Science Education & Professional Instruction from Grand Valley State University. He lettered in football, basketball, and track in high school. Collegiately, he played defensive lineman for the two-time Division II National Championship-winning football team at GVSU, before moving on to the professional arena. He is currently a fitness model with the Wilhelmina Modeling Agency and was a private trainer before opening up Tone House. The team camaraderie and high level of physical and mental conditioning Alonzo achieved during his formative years ultimately shaped his vision for Tone House. Alonzo currently holds the following certifications:
  • NASM CPT
  • Trigger Point Self-Myofascial Release Techniques
  • USA Weightlifting – Level 1 Sports Performance Coach
  • TRX Certified Instructor
07:00AM - 08:00AM
(CONDITIONING)
PURE CONDITIONING (ADVANCED)
SESSION TYPE: CONDITIONING / LEVEL: ADVANCED
 
Notorious for being the toughest day of the week. Movement training focused on endurance, stamina, constant heart rate elevation throughout 98% of class, and minimal recovery periods. Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
Our signature Tone House conditioning workout involves continuously moving your body through all planes of motion, training the way athletes train, with active recovery periods to maintain an elevated heart rate throughout the duration of the workout. Sessions are team-oriented, competitive, fun, and supportive, guaranteeing optimal fitness results.

Alonzo Wilson

Alonzo Wilson
Alonzo holds a BS Degree in Movement Science Education & Professional Instruction from Grand Valley State University. He lettered in football, basketball, and track in high school. Collegiately, he played defensive lineman for the two-time Division II National Championship-winning football team at GVSU, before moving on to the professional arena. He is currently a fitness model with the Wilhelmina Modeling Agency and was a private trainer before opening up Tone House. The team camaraderie and high level of physical and mental conditioning Alonzo achieved during his formative years ultimately shaped his vision for Tone House. Alonzo currently holds the following certifications:
  • NASM CPT
  • Trigger Point Self-Myofascial Release Techniques
  • USA Weightlifting – Level 1 Sports Performance Coach
  • TRX Certified Instructor
08:00AM - 09:00AM
(CONDITIONING)
PURE CONDITIONING (INTERMEDIATE)
SESSION TYPE: CONDITIONING / LEVEL: INTERMEDIATE
 
Pure Conditioning Day is notorious for being the toughest day of the week.  Movement training focused on endurance, stamina, constant heart rate elevation throughout 98% of class, and minimal recovery periods. Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
An intermediate paced version of our signature workout, with more chances to catch your breath, learn the movements, and get a feel for our format and energy. You'll get a glimpse of what an ADVANCED Tone House session is like, while having more opportunity to breathe and work alongside teammates of all fitness levels.
 
INTERMEDIATE is a challenging, yet attainable and sustainable workout, and a great place to start for athletes new to the Turf.

• An INTRO or INTERMEDIATE session is mandatory for new TH athletes

Alonzo Wilson

Alonzo Wilson
Alonzo holds a BS Degree in Movement Science Education & Professional Instruction from Grand Valley State University. He lettered in football, basketball, and track in high school. Collegiately, he played defensive lineman for the two-time Division II National Championship-winning football team at GVSU, before moving on to the professional arena. He is currently a fitness model with the Wilhelmina Modeling Agency and was a private trainer before opening up Tone House. The team camaraderie and high level of physical and mental conditioning Alonzo achieved during his formative years ultimately shaped his vision for Tone House. Alonzo currently holds the following certifications:
  • NASM CPT
  • Trigger Point Self-Myofascial Release Techniques
  • USA Weightlifting – Level 1 Sports Performance Coach
  • TRX Certified Instructor
10:00AM - 11:00AM
(STRENGTH)
STRENGTH: UPPER BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS
 
PRIMARY LIFT: BENCH PRESS

Upper Body Day will target chest, back, biceps, and triceps.

We'll focus on one traditional complex barbell lift per session with accessory exercises designed to work the same muscle group. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

Brittany Watts

Brittany Watts
Brittany Watts is a NASM certified Personal trainer and Precision Nutrition Coach. She is also certified in Pre/Post Natal, MMA conditioning and Vitality, Performance, Reconditioning (ViPR). Brittany was introduced to the importance of physical activity early in life as a dancer. She studied ballet, tap, jazz, modern and African dance. In high school she was a track and field athlete as a sprinter and high jumper. She graduated from NYU with a B.S. in Finance and a minor in French. Brittany is currently a Sports and Fitness Model signed with Wilhelmina and is frequently featured in Women’s health Magazine.

Brittany started visiting the House in 2021 and immediately fell in love with the environment as a former track athlete. She loves pushing her limits and striving to be better than she was before stepping into the building before every class. Overcoming self doubt and pushing towards greatness are Coach Brittany’s MO. She is excited to bring her quirky charm to the Turf and to help motivate Athletes to become the best versions of themselves.

12:00PM - 01:00PM
(CONDITIONING)
PURE CONDITIONING (INTERMEDIATE)
SESSION TYPE: CONDITIONING / LEVEL: INTERMEDIATE
 
Pure Conditioning Day is notorious for being the toughest day of the week.  Movement training focused on endurance, stamina, constant heart rate elevation throughout 98% of class, and minimal recovery periods. Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
An intermediate paced version of our signature workout, with more chances to catch your breath, learn the movements, and get a feel for our format and energy. You'll get a glimpse of what an ADVANCED Tone House session is like, while having more opportunity to breathe and work alongside teammates of all fitness levels.
 
INTERMEDIATE is a challenging, yet attainable and sustainable workout, and a great place to start for athletes new to the Turf.

• An INTRO or INTERMEDIATE session is mandatory for new TH athletes

Brittany Watts

Brittany Watts
Brittany Watts is a NASM certified Personal trainer and Precision Nutrition Coach. She is also certified in Pre/Post Natal, MMA conditioning and Vitality, Performance, Reconditioning (ViPR). Brittany was introduced to the importance of physical activity early in life as a dancer. She studied ballet, tap, jazz, modern and African dance. In high school she was a track and field athlete as a sprinter and high jumper. She graduated from NYU with a B.S. in Finance and a minor in French. Brittany is currently a Sports and Fitness Model signed with Wilhelmina and is frequently featured in Women’s health Magazine.

Brittany started visiting the House in 2021 and immediately fell in love with the environment as a former track athlete. She loves pushing her limits and striving to be better than she was before stepping into the building before every class. Overcoming self doubt and pushing towards greatness are Coach Brittany’s MO. She is excited to bring her quirky charm to the Turf and to help motivate Athletes to become the best versions of themselves.

01:00PM - 02:00PM
(CONDITIONING)
PURE CONDITIONING (ADVANCED)
SESSION TYPE: CONDITIONING / LEVEL: ADVANCED
 
Notorious for being the toughest day of the week. Movement training focused on endurance, stamina, constant heart rate elevation throughout 98% of class, and minimal recovery periods. Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
Our signature Tone House conditioning workout involves continuously moving your body through all planes of motion, training the way athletes train, with active recovery periods to maintain an elevated heart rate throughout the duration of the workout. Sessions are team-oriented, competitive, fun, and supportive, guaranteeing optimal fitness results.

Brittany Watts

Brittany Watts
Brittany Watts is a NASM certified Personal trainer and Precision Nutrition Coach. She is also certified in Pre/Post Natal, MMA conditioning and Vitality, Performance, Reconditioning (ViPR). Brittany was introduced to the importance of physical activity early in life as a dancer. She studied ballet, tap, jazz, modern and African dance. In high school she was a track and field athlete as a sprinter and high jumper. She graduated from NYU with a B.S. in Finance and a minor in French. Brittany is currently a Sports and Fitness Model signed with Wilhelmina and is frequently featured in Women’s health Magazine.

Brittany started visiting the House in 2021 and immediately fell in love with the environment as a former track athlete. She loves pushing her limits and striving to be better than she was before stepping into the building before every class. Overcoming self doubt and pushing towards greatness are Coach Brittany’s MO. She is excited to bring her quirky charm to the Turf and to help motivate Athletes to become the best versions of themselves.

02:30PM - 03:30PM
(YOGA)
FLOW: YOGA FOR ATHLETIC PERFORMANCE & RECOVERY
All Levels. Vinyasa style yoga to assist with athletic performance and recovery.  FLOW is designed for high performance Athletes looking to strengthen their mind muscle connection, improve their mobility, and enhance the power of their breath.  The perfect blend of deep/dynamic stretching, breath work and balancing poses to complement your Strength & Conditioning sessions.  Expect to stretch and strengthen while flowing to music.  Perfect for anyone whose mobility needs some extra TLC.
 
Bookable with your existing TH package or membership.  Yoga-specific packages also available for purchase.
 
Please bring your own mat, or mat rental is provided for $3.

Natalia Perez-Segnini

Natalia Perez-Segnini
Natalia grew up playing sports, namely soccer. She started playing soccer at the age of 6 and went on to play competitive travel club and varsity for all of high school. Engrained with an athlete’s mindset from a very young age, she is the youngest of four siblings who all also played soccer at a high level.

Natalia decided to take a break from athletics and pursued a B.A. in broadcast journalism at the University of North Carolina at Chapel Hill. After a short stint writing for CNN, she moved to New York and pivoted careers into the fast-paced life of ad-tech sales. Many years later, she found herself in an unhealthy position both physically and mentally, so she sought to rewire her body and mind through nutrition and re-embracing fitness.

Natalia is fascinated by the human brain. She is a firm believer that our thoughts shape our reality and that a strong body starts with a strong mind. She’s a proud advocate for mental health and works to help silence the stigma related to mental illnesses.

Natalia found Tone House in early 2019 and has been positively hooked since day one. Feeling right at home in the sports conditioning atmosphere, she was a natural fit to officially join the coaching team. She’s ecstatic to be a part of the squad and ready to share her energy with all the athletes on the Turf.

04:00PM - 05:00PM
(STRENGTH)
STRENGTH: UPPER BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS
 
PRIMARY LIFT: BENCH PRESS

Upper Body Day will target chest, back, biceps, and triceps.

We'll focus on one traditional complex barbell lift per session with accessory exercises designed to work the same muscle group. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

Natalia Perez-Segnini

Natalia Perez-Segnini
Natalia grew up playing sports, namely soccer. She started playing soccer at the age of 6 and went on to play competitive travel club and varsity for all of high school. Engrained with an athlete’s mindset from a very young age, she is the youngest of four siblings who all also played soccer at a high level.

Natalia decided to take a break from athletics and pursued a B.A. in broadcast journalism at the University of North Carolina at Chapel Hill. After a short stint writing for CNN, she moved to New York and pivoted careers into the fast-paced life of ad-tech sales. Many years later, she found herself in an unhealthy position both physically and mentally, so she sought to rewire her body and mind through nutrition and re-embracing fitness.

Natalia is fascinated by the human brain. She is a firm believer that our thoughts shape our reality and that a strong body starts with a strong mind. She’s a proud advocate for mental health and works to help silence the stigma related to mental illnesses.

Natalia found Tone House in early 2019 and has been positively hooked since day one. Feeling right at home in the sports conditioning atmosphere, she was a natural fit to officially join the coaching team. She’s ecstatic to be a part of the squad and ready to share her energy with all the athletes on the Turf.

05:00PM - 06:00PM
(CONDITIONING)
PURE CONDITIONING (INTERMEDIATE)
SESSION TYPE: CONDITIONING / LEVEL: INTERMEDIATE
 
Pure Conditioning Day is notorious for being the toughest day of the week.  Movement training focused on endurance, stamina, constant heart rate elevation throughout 98% of class, and minimal recovery periods. Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
An intermediate paced version of our signature workout, with more chances to catch your breath, learn the movements, and get a feel for our format and energy. You'll get a glimpse of what an ADVANCED Tone House session is like, while having more opportunity to breathe and work alongside teammates of all fitness levels.
 
INTERMEDIATE is a challenging, yet attainable and sustainable workout, and a great place to start for athletes new to the Turf.

• An INTRO or INTERMEDIATE session is mandatory for new TH athletes

Josephine Kelly

Josephine Kelly
Josephine, known as Jojo, is a versatile professional with a background that encompasses dance, coaching and competing. She trained at CAP21 for musical theater and the prestigious Ailey School for dance. During her training, she served as a dance captain in off-Broadway productions and regional theater like “Babes in Arms” and “Chicago” and danced for choreographers such as Ronald K Brown.

Jojo is also a certified row coach and Pain Free Performance Specialist, demonstrating her holistic approach to fitness. She not only excelled in training but also achieved podium finishes in competitions, including Hyrox, Battlebunker and Spartan, showcasing her competitive spirit and dedication.

Her client list includes former NFL athletes, semi pro soccer players, professional dancers, and the Harlem Kids Lacrosse Team. She’s also been featured as a model for brands like adidas, Everlast, and Techno Gym.

Jojo’s journey is a testament to her diverse talents and commitment to health and wellness both on and off the Turf.

06:00PM - 07:00PM
(CONDITIONING)
PURE CONDITIONING (ADVANCED)
SESSION TYPE: CONDITIONING / LEVEL: ADVANCED
 
Notorious for being the toughest day of the week. Movement training focused on endurance, stamina, constant heart rate elevation throughout 98% of class, and minimal recovery periods. Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
Our signature Tone House conditioning workout involves continuously moving your body through all planes of motion, training the way athletes train, with active recovery periods to maintain an elevated heart rate throughout the duration of the workout. Sessions are team-oriented, competitive, fun, and supportive, guaranteeing optimal fitness results.

Josephine Kelly

Josephine Kelly
Josephine, known as Jojo, is a versatile professional with a background that encompasses dance, coaching and competing. She trained at CAP21 for musical theater and the prestigious Ailey School for dance. During her training, she served as a dance captain in off-Broadway productions and regional theater like “Babes in Arms” and “Chicago” and danced for choreographers such as Ronald K Brown.

Jojo is also a certified row coach and Pain Free Performance Specialist, demonstrating her holistic approach to fitness. She not only excelled in training but also achieved podium finishes in competitions, including Hyrox, Battlebunker and Spartan, showcasing her competitive spirit and dedication.

Her client list includes former NFL athletes, semi pro soccer players, professional dancers, and the Harlem Kids Lacrosse Team. She’s also been featured as a model for brands like adidas, Everlast, and Techno Gym.

Jojo’s journey is a testament to her diverse talents and commitment to health and wellness both on and off the Turf.

08:00AM - 09:00AM
(YOGA)
FLOW: YOGA FOR ATHLETIC PERFORMANCE & RECOVERY
All Levels. Vinyasa style yoga to assist with athletic performance and recovery.  FLOW is designed for high performance Athletes looking to strengthen their mind muscle connection, improve their mobility, and enhance the power of their breath.  The perfect blend of deep/dynamic stretching, breath work and balancing poses to complement your Strength & Conditioning sessions.  Expect to stretch and strengthen while flowing to music.  Perfect for anyone whose mobility needs some extra TLC.
 
Bookable with your existing TH package or membership.  Yoga-specific packages also available for purchase.
 
Please bring your own mat, or mat rental is provided for $3.

Natalia Perez-Segnini

Natalia Perez-Segnini
Natalia grew up playing sports, namely soccer. She started playing soccer at the age of 6 and went on to play competitive travel club and varsity for all of high school. Engrained with an athlete’s mindset from a very young age, she is the youngest of four siblings who all also played soccer at a high level.

Natalia decided to take a break from athletics and pursued a B.A. in broadcast journalism at the University of North Carolina at Chapel Hill. After a short stint writing for CNN, she moved to New York and pivoted careers into the fast-paced life of ad-tech sales. Many years later, she found herself in an unhealthy position both physically and mentally, so she sought to rewire her body and mind through nutrition and re-embracing fitness.

Natalia is fascinated by the human brain. She is a firm believer that our thoughts shape our reality and that a strong body starts with a strong mind. She’s a proud advocate for mental health and works to help silence the stigma related to mental illnesses.

Natalia found Tone House in early 2019 and has been positively hooked since day one. Feeling right at home in the sports conditioning atmosphere, she was a natural fit to officially join the coaching team. She’s ecstatic to be a part of the squad and ready to share her energy with all the athletes on the Turf.

09:00AM - 10:00AM
(CONDITIONING)
INTRO TO CONDITIONING: TOTAL BODY
SESSION TYPE: CONDITIONING / LEVEL: INTRO
 
A scaled back introduction to our signature movement training philosophy with a Total Body focus. You’ll learn the proper form, technique, and body mechanics necessary to complete this class, as well as progress to our Intermediate and/or Advanced levels. Intro is a perfect place to start for athletes who have less experience with high-intensity sports conditioning workouts.

• An INTRO or INTERMEDIATE session is mandatory for new TH athletes

Natalia Perez-Segnini

Natalia Perez-Segnini
Natalia grew up playing sports, namely soccer. She started playing soccer at the age of 6 and went on to play competitive travel club and varsity for all of high school. Engrained with an athlete’s mindset from a very young age, she is the youngest of four siblings who all also played soccer at a high level.

Natalia decided to take a break from athletics and pursued a B.A. in broadcast journalism at the University of North Carolina at Chapel Hill. After a short stint writing for CNN, she moved to New York and pivoted careers into the fast-paced life of ad-tech sales. Many years later, she found herself in an unhealthy position both physically and mentally, so she sought to rewire her body and mind through nutrition and re-embracing fitness.

Natalia is fascinated by the human brain. She is a firm believer that our thoughts shape our reality and that a strong body starts with a strong mind. She’s a proud advocate for mental health and works to help silence the stigma related to mental illnesses.

Natalia found Tone House in early 2019 and has been positively hooked since day one. Feeling right at home in the sports conditioning atmosphere, she was a natural fit to officially join the coaching team. She’s ecstatic to be a part of the squad and ready to share her energy with all the athletes on the Turf.

10:00AM - 11:00AM
(CONDITIONING)
CONDITIONING: TOTAL BODY (INTERMEDIATE)
SESSION TYPE: CONDITIONING / LEVEL: INTERMEDIATE
 
Movement training focused on full body/all muscle groups. Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
An intermediate paced version of our signature Tone House Conditioning workout, with more chances to catch your breath, learn the movements, and get a feel for our format and energy. You'll get a glimpse of what an ADVANCED Tone House session is like, while having more opportunity to breathe and work alongside teammates of all fitness levels.

INTERMEDIATE is a challenging, yet attainable and sustainable workout, and a great place to start for athletes new to the Turf.

• An INTRO or INTERMEDIATE session is mandatory for new TH athletes

Natalia Perez-Segnini

Natalia Perez-Segnini
Natalia grew up playing sports, namely soccer. She started playing soccer at the age of 6 and went on to play competitive travel club and varsity for all of high school. Engrained with an athlete’s mindset from a very young age, she is the youngest of four siblings who all also played soccer at a high level.

Natalia decided to take a break from athletics and pursued a B.A. in broadcast journalism at the University of North Carolina at Chapel Hill. After a short stint writing for CNN, she moved to New York and pivoted careers into the fast-paced life of ad-tech sales. Many years later, she found herself in an unhealthy position both physically and mentally, so she sought to rewire her body and mind through nutrition and re-embracing fitness.

Natalia is fascinated by the human brain. She is a firm believer that our thoughts shape our reality and that a strong body starts with a strong mind. She’s a proud advocate for mental health and works to help silence the stigma related to mental illnesses.

Natalia found Tone House in early 2019 and has been positively hooked since day one. Feeling right at home in the sports conditioning atmosphere, she was a natural fit to officially join the coaching team. She’s ecstatic to be a part of the squad and ready to share her energy with all the athletes on the Turf.

11:00AM - 12:00PM
(CONDITIONING)
CONDITIONING: TOTAL BODY (ADVANCED)
SESSION TYPE: CONDITIONING / LEVEL: ADVANCED
 
Movement training focused on full body/all muscle groups. Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
Our signature Tone House conditioning workout involves continuously moving your body through all planes of motion, training the way athletes train, with active recovery periods to maintain an elevated heart rate throughout the duration of the workout. Sessions are team-oriented, competitive, fun, and supportive, guaranteeing optimal fitness results.

Natalia Perez-Segnini

Natalia Perez-Segnini
Natalia grew up playing sports, namely soccer. She started playing soccer at the age of 6 and went on to play competitive travel club and varsity for all of high school. Engrained with an athlete’s mindset from a very young age, she is the youngest of four siblings who all also played soccer at a high level.

Natalia decided to take a break from athletics and pursued a B.A. in broadcast journalism at the University of North Carolina at Chapel Hill. After a short stint writing for CNN, she moved to New York and pivoted careers into the fast-paced life of ad-tech sales. Many years later, she found herself in an unhealthy position both physically and mentally, so she sought to rewire her body and mind through nutrition and re-embracing fitness.

Natalia is fascinated by the human brain. She is a firm believer that our thoughts shape our reality and that a strong body starts with a strong mind. She’s a proud advocate for mental health and works to help silence the stigma related to mental illnesses.

Natalia found Tone House in early 2019 and has been positively hooked since day one. Feeling right at home in the sports conditioning atmosphere, she was a natural fit to officially join the coaching team. She’s ecstatic to be a part of the squad and ready to share her energy with all the athletes on the Turf.

12:00PM - 01:00PM
(STRENGTH)
STRENGTH: TOTAL BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS

Total Body Day will target the full body, from back and shoulders to glutes and hamstrings.

We'll focus on one traditional complex barbell lift per session with accessory exercises designed to work multiple muscle groups. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

Josephine Kelly

Josephine Kelly
Josephine, known as Jojo, is a versatile professional with a background that encompasses dance, coaching and competing. She trained at CAP21 for musical theater and the prestigious Ailey School for dance. During her training, she served as a dance captain in off-Broadway productions and regional theater like “Babes in Arms” and “Chicago” and danced for choreographers such as Ronald K Brown.

Jojo is also a certified row coach and Pain Free Performance Specialist, demonstrating her holistic approach to fitness. She not only excelled in training but also achieved podium finishes in competitions, including Hyrox, Battlebunker and Spartan, showcasing her competitive spirit and dedication.

Her client list includes former NFL athletes, semi pro soccer players, professional dancers, and the Harlem Kids Lacrosse Team. She’s also been featured as a model for brands like adidas, Everlast, and Techno Gym.

Jojo’s journey is a testament to her diverse talents and commitment to health and wellness both on and off the Turf.

01:00PM - 02:00PM
(STRENGTH)
STRENGTH: TOTAL BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS

Total Body Day will target the full body, from back and shoulders to glutes and hamstrings.

We'll focus on one traditional complex barbell lift per session with accessory exercises designed to work multiple muscle groups. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

Josephine Kelly

Josephine Kelly
Josephine, known as Jojo, is a versatile professional with a background that encompasses dance, coaching and competing. She trained at CAP21 for musical theater and the prestigious Ailey School for dance. During her training, she served as a dance captain in off-Broadway productions and regional theater like “Babes in Arms” and “Chicago” and danced for choreographers such as Ronald K Brown.

Jojo is also a certified row coach and Pain Free Performance Specialist, demonstrating her holistic approach to fitness. She not only excelled in training but also achieved podium finishes in competitions, including Hyrox, Battlebunker and Spartan, showcasing her competitive spirit and dedication.

Her client list includes former NFL athletes, semi pro soccer players, professional dancers, and the Harlem Kids Lacrosse Team. She’s also been featured as a model for brands like adidas, Everlast, and Techno Gym.

Jojo’s journey is a testament to her diverse talents and commitment to health and wellness both on and off the Turf.

02:00PM - 03:00PM
(CONDITIONING)
CONDITIONING: TOTAL BODY (INTERMEDIATE)
SESSION TYPE: CONDITIONING / LEVEL: INTERMEDIATE
 
Movement training focused on full body/all muscle groups. Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
An intermediate paced version of our signature Tone House Conditioning workout, with more chances to catch your breath, learn the movements, and get a feel for our format and energy. You'll get a glimpse of what an ADVANCED Tone House session is like, while having more opportunity to breathe and work alongside teammates of all fitness levels.

INTERMEDIATE is a challenging, yet attainable and sustainable workout, and a great place to start for athletes new to the Turf.

• An INTRO or INTERMEDIATE session is mandatory for new TH athletes

Josephine Kelly

Josephine Kelly
Josephine, known as Jojo, is a versatile professional with a background that encompasses dance, coaching and competing. She trained at CAP21 for musical theater and the prestigious Ailey School for dance. During her training, she served as a dance captain in off-Broadway productions and regional theater like “Babes in Arms” and “Chicago” and danced for choreographers such as Ronald K Brown.

Jojo is also a certified row coach and Pain Free Performance Specialist, demonstrating her holistic approach to fitness. She not only excelled in training but also achieved podium finishes in competitions, including Hyrox, Battlebunker and Spartan, showcasing her competitive spirit and dedication.

Her client list includes former NFL athletes, semi pro soccer players, professional dancers, and the Harlem Kids Lacrosse Team. She’s also been featured as a model for brands like adidas, Everlast, and Techno Gym.

Jojo’s journey is a testament to her diverse talents and commitment to health and wellness both on and off the Turf.

08:00AM - 09:00AM
(CONDITIONING)
CONDITIONING: TOTAL BODY (ADVANCED)
SESSION TYPE: CONDITIONING / LEVEL: ADVANCED
 
Movement training focused on full body/all muscle groups. Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
Our signature Tone House conditioning workout involves continuously moving your body through all planes of motion, training the way athletes train, with active recovery periods to maintain an elevated heart rate throughout the duration of the workout. Sessions are team-oriented, competitive, fun, and supportive, guaranteeing optimal fitness results.

James McMillian

James McMillian

James T. McMillian, a NASM certified Personal Trainer, as well as certified in Trigger Point self-myofascial release techniques, and native of Mt. Vernon, NY, obtained his B.A. in Visual and Performing Arts from Syracuse University. Since the age of five, James’ passion for fitness and excellence was evident as he thrived in football, wrestling, track and rugby, which extended through high school and college. Through athletics, he developed a deeper love for fitness, which led to his immense passion for health and aiding others in their pursuit to reach their optimal level of fitness. After being recognized for his own fitness, he was later signed to the Wilhelmina Modeling Agency in 2011 and featured regularly in the Men’s Fitness Magazine, Muscle and Fitness Magazine and Nike campaigns. Early in his childhood, James and his family received devastating news restricting him from participating in athletics due to Asthma. Being the fighter he is, he laughed at the report and committed himself to proving to the doctors and others that despite difficult obstacles, greatness can be achieved with the mental fortitude to succeed. Through his vibrant personality, he works to convey to clients his belief that training should be an experience and never a task. His mantra is “if your heart beats you are already motivated to succeed. Nothing can stop the will of heart.”

09:00AM - 10:00AM
(CONDITIONING)
CONDITIONING: TOTAL BODY (ADVANCED)
SESSION TYPE: CONDITIONING / LEVEL: ADVANCED
 
Movement training focused on full body/all muscle groups. Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
Our signature Tone House conditioning workout involves continuously moving your body through all planes of motion, training the way athletes train, with active recovery periods to maintain an elevated heart rate throughout the duration of the workout. Sessions are team-oriented, competitive, fun, and supportive, guaranteeing optimal fitness results.

James McMillian

James McMillian

James T. McMillian, a NASM certified Personal Trainer, as well as certified in Trigger Point self-myofascial release techniques, and native of Mt. Vernon, NY, obtained his B.A. in Visual and Performing Arts from Syracuse University. Since the age of five, James’ passion for fitness and excellence was evident as he thrived in football, wrestling, track and rugby, which extended through high school and college. Through athletics, he developed a deeper love for fitness, which led to his immense passion for health and aiding others in their pursuit to reach their optimal level of fitness. After being recognized for his own fitness, he was later signed to the Wilhelmina Modeling Agency in 2011 and featured regularly in the Men’s Fitness Magazine, Muscle and Fitness Magazine and Nike campaigns. Early in his childhood, James and his family received devastating news restricting him from participating in athletics due to Asthma. Being the fighter he is, he laughed at the report and committed himself to proving to the doctors and others that despite difficult obstacles, greatness can be achieved with the mental fortitude to succeed. Through his vibrant personality, he works to convey to clients his belief that training should be an experience and never a task. His mantra is “if your heart beats you are already motivated to succeed. Nothing can stop the will of heart.”

10:00AM - 11:00AM
(CONDITIONING)
CONDITIONING: TOTAL BODY (INTERMEDIATE)
SESSION TYPE: CONDITIONING / LEVEL: INTERMEDIATE
 
Movement training focused on full body/all muscle groups. Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
An intermediate paced version of our signature Tone House Conditioning workout, with more chances to catch your breath, learn the movements, and get a feel for our format and energy. You'll get a glimpse of what an ADVANCED Tone House session is like, while having more opportunity to breathe and work alongside teammates of all fitness levels.

INTERMEDIATE is a challenging, yet attainable and sustainable workout, and a great place to start for athletes new to the Turf.

• An INTRO or INTERMEDIATE session is mandatory for new TH athletes

James McMillian

James McMillian

James T. McMillian, a NASM certified Personal Trainer, as well as certified in Trigger Point self-myofascial release techniques, and native of Mt. Vernon, NY, obtained his B.A. in Visual and Performing Arts from Syracuse University. Since the age of five, James’ passion for fitness and excellence was evident as he thrived in football, wrestling, track and rugby, which extended through high school and college. Through athletics, he developed a deeper love for fitness, which led to his immense passion for health and aiding others in their pursuit to reach their optimal level of fitness. After being recognized for his own fitness, he was later signed to the Wilhelmina Modeling Agency in 2011 and featured regularly in the Men’s Fitness Magazine, Muscle and Fitness Magazine and Nike campaigns. Early in his childhood, James and his family received devastating news restricting him from participating in athletics due to Asthma. Being the fighter he is, he laughed at the report and committed himself to proving to the doctors and others that despite difficult obstacles, greatness can be achieved with the mental fortitude to succeed. Through his vibrant personality, he works to convey to clients his belief that training should be an experience and never a task. His mantra is “if your heart beats you are already motivated to succeed. Nothing can stop the will of heart.”

11:00AM - 12:00PM
(CONDITIONING)
INTRO TO CONDITIONING: TOTAL BODY
SESSION TYPE: CONDITIONING / LEVEL: INTRO
 
A scaled back introduction to our signature movement training philosophy with a Total Body focus. You’ll learn the proper form, technique, and body mechanics necessary to complete this class, as well as progress to our Intermediate and/or Advanced levels. Intro is a perfect place to start for athletes who have less experience with high-intensity sports conditioning workouts.

• An INTRO or INTERMEDIATE session is mandatory for new TH athletes

James McMillian

James McMillian

James T. McMillian, a NASM certified Personal Trainer, as well as certified in Trigger Point self-myofascial release techniques, and native of Mt. Vernon, NY, obtained his B.A. in Visual and Performing Arts from Syracuse University. Since the age of five, James’ passion for fitness and excellence was evident as he thrived in football, wrestling, track and rugby, which extended through high school and college. Through athletics, he developed a deeper love for fitness, which led to his immense passion for health and aiding others in their pursuit to reach their optimal level of fitness. After being recognized for his own fitness, he was later signed to the Wilhelmina Modeling Agency in 2011 and featured regularly in the Men’s Fitness Magazine, Muscle and Fitness Magazine and Nike campaigns. Early in his childhood, James and his family received devastating news restricting him from participating in athletics due to Asthma. Being the fighter he is, he laughed at the report and committed himself to proving to the doctors and others that despite difficult obstacles, greatness can be achieved with the mental fortitude to succeed. Through his vibrant personality, he works to convey to clients his belief that training should be an experience and never a task. His mantra is “if your heart beats you are already motivated to succeed. Nothing can stop the will of heart.”

12:00PM - 01:00PM
(STRENGTH)
STRENGTH: TOTAL BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS

Total Body Day will target the full body, from back and shoulders to glutes and hamstrings.

We'll focus on one traditional complex barbell lift per session with accessory exercises designed to work multiple muscle groups. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

Brittany Watts

Brittany Watts
Brittany Watts is a NASM certified Personal trainer and Precision Nutrition Coach. She is also certified in Pre/Post Natal, MMA conditioning and Vitality, Performance, Reconditioning (ViPR). Brittany was introduced to the importance of physical activity early in life as a dancer. She studied ballet, tap, jazz, modern and African dance. In high school she was a track and field athlete as a sprinter and high jumper. She graduated from NYU with a B.S. in Finance and a minor in French. Brittany is currently a Sports and Fitness Model signed with Wilhelmina and is frequently featured in Women’s health Magazine.

Brittany started visiting the House in 2021 and immediately fell in love with the environment as a former track athlete. She loves pushing her limits and striving to be better than she was before stepping into the building before every class. Overcoming self doubt and pushing towards greatness are Coach Brittany’s MO. She is excited to bring her quirky charm to the Turf and to help motivate Athletes to become the best versions of themselves.

01:00PM - 02:00PM
(STRENGTH)
STRENGTH: TOTAL BODY (ALL LEVELS)
SESSION TYPE: STRENGTH (LIFTING) / ALL LEVELS

Total Body Day will target the full body, from back and shoulders to glutes and hamstrings.

We'll focus on one traditional complex barbell lift per session with accessory exercises designed to work multiple muscle groups. You won’t find any sprinting or speed work, but trust us you won’t need it. This lifting style is comparable to those applied in collegiate and professional weight rooms as part of an athlete’s or sports team’s pre-season or in-season regimen.

Daily programs will vary between high weights at low repetitions, or high repetitions at lower weights. We recommend starting at a lower weight and ramping up, because we promise you’ve never lifted like this before.

STRENGTH and CONDITIONING go hand in hand in high performance athletic training. Our STRENGTH program at Tone House compliments our well-known, signature CONDITIONING workout by building muscular strength, endurance, and lean muscle mass.

Brittany Watts

Brittany Watts
Brittany Watts is a NASM certified Personal trainer and Precision Nutrition Coach. She is also certified in Pre/Post Natal, MMA conditioning and Vitality, Performance, Reconditioning (ViPR). Brittany was introduced to the importance of physical activity early in life as a dancer. She studied ballet, tap, jazz, modern and African dance. In high school she was a track and field athlete as a sprinter and high jumper. She graduated from NYU with a B.S. in Finance and a minor in French. Brittany is currently a Sports and Fitness Model signed with Wilhelmina and is frequently featured in Women’s health Magazine.

Brittany started visiting the House in 2021 and immediately fell in love with the environment as a former track athlete. She loves pushing her limits and striving to be better than she was before stepping into the building before every class. Overcoming self doubt and pushing towards greatness are Coach Brittany’s MO. She is excited to bring her quirky charm to the Turf and to help motivate Athletes to become the best versions of themselves.

02:00PM - 03:00PM
(CONDITIONING)
CONDITIONING: TOTAL BODY (INTERMEDIATE)
SESSION TYPE: CONDITIONING / LEVEL: INTERMEDIATE
 
Movement training focused on full body/all muscle groups. Speed, strength, explosive, agility, and conditioning-based drills are applied.
 
An intermediate paced version of our signature Tone House Conditioning workout, with more chances to catch your breath, learn the movements, and get a feel for our format and energy. You'll get a glimpse of what an ADVANCED Tone House session is like, while having more opportunity to breathe and work alongside teammates of all fitness levels.

INTERMEDIATE is a challenging, yet attainable and sustainable workout, and a great place to start for athletes new to the Turf.

• An INTRO or INTERMEDIATE session is mandatory for new TH athletes

Brittany Watts

Brittany Watts
Brittany Watts is a NASM certified Personal trainer and Precision Nutrition Coach. She is also certified in Pre/Post Natal, MMA conditioning and Vitality, Performance, Reconditioning (ViPR). Brittany was introduced to the importance of physical activity early in life as a dancer. She studied ballet, tap, jazz, modern and African dance. In high school she was a track and field athlete as a sprinter and high jumper. She graduated from NYU with a B.S. in Finance and a minor in French. Brittany is currently a Sports and Fitness Model signed with Wilhelmina and is frequently featured in Women’s health Magazine.

Brittany started visiting the House in 2021 and immediately fell in love with the environment as a former track athlete. She loves pushing her limits and striving to be better than she was before stepping into the building before every class. Overcoming self doubt and pushing towards greatness are Coach Brittany’s MO. She is excited to bring her quirky charm to the Turf and to help motivate Athletes to become the best versions of themselves.

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