Fitness + Folk!

As part of Folk’s mission to diversify, we have launched a variety of fitness classes at our 20th Street, Nob Hill, and Noe Valley locations in order to improve your health and advance your yoga practice. Classes focus on: strength, power, agility, mobility, and metabolic conditioning. The schedule is thoughtfully designed to ensure balance, providing the flexibility for daily training if desired. We are offering strength training (Calisthenics, Upper Body, and Lower Body Strength) HIIT, MIIT, Circuit Training (Metabolic Conditioning), and mobility training (Glutes and Core).

Bodyweight Strength Training
Differs from other forms of strength training (eg. bodybuilding, powerlifting) as because you are using your body as a weight, you will develop more mobility, core and joint stability which are all requirements to progress to the next level. These are primarily low impact classes and accessible to all. 

a full body strength training program that uses body weight and minimal equipment (bars, bands and rings) to develop strength and mobility. We build a strong foundation by focusing on primal movement, hanging, pull-ups, rows, push-ups, dips, squats, leg extensions and core compression in order to work towards more advanced skills (arm-balancing, L-sit, pistol squats, planche, front/back levers, muscle up etc). You will develop a strong core and stabilize your shoulders, hips and knees. 

Calisthenics on Tuesday (7:00am), Thursday (7:00am) and Saturday (7:30am) w/ Renee Asteria Penaloza. | 20th In the Mission

Strength Training (Full, Upper or Lower body):
Body weight resistance training with minimal equipment. We will focus on building full body strength using compound exercises with longer work and longer rest periods. The upper body class targets pushing and pulling movements in order to target the chest, back, shoulders, forearms, biceps and triceps. The lower body class targets glutes, hips, quads, hamstrings, calves and core. It combines plyometric exercises, weights, resistance bands, bodyweight training as well as fun agility exercises to keep the blood flowing. 

Lower body Wednesday 7:00am with Carolyn Beckerman | 20th In the Mission

Upper body on Tuesdays 7:00am with Carolyn Beckerman | Noe Valley

Lower body on Wednesdays 7:00am with Renee Asteria Penaloza | Noe Valley

Full body Saturdays 9:00am with Renee Asteria Penaloza | Noe Valley

Interval Training Classes (HIIT, MIIT, Circuit Training)
are metabolic conditioning classes designed to increase the efficiency of the body’s energy systems. It is a workout strategy to maximize calorie burn both during and after your workout. Adding just one interval training class per week can help you increase your metabolism. HIIT and MIIT are open to all and can be as easy or as hard as you want them to be and there are always modifications provided by teachers if you need them.

HIIT – High Intensity Interval Training:
This is a class where you can expect to work hard. These workouts include sprints, plyometrics, supersets, battle ropes and fun floor movements. 

HIIT on Monday at 7:00am w/ Carolyn Beckerman | 20th In the Mission

HIIT on Thursday at 6:15pm w/Rachel Soon | 20th In the Mission

HIIT on Friday at 5:00pm w/Renee Asteria Penaloza | 20th In the Mission

HIIT on Thursday 7:00am with Carolyn Beckerman | Noe Valley

MIIT – Moderate Intensity Interval Training:
A less intense interval training class which is definitely not easy. During these workouts you should be able to carry out a conversation. Cardio exercises are paired with full body resistance training. 

MIIT on Wednesday 5 pm w/ Michelle Lomax | 20th In the Mission

MIIT on Friday 7 am w/Carolyn Beckerman | 20th In the Mission

Circuit Training:
This is also an interval training class which activates all parts of the body as you rotate through a series of complementary exercises in supersets (working opposing muscle groups back to back with little rest in between) to improve muscular endurance, strength and challenge your cardiovascular system. 

Tuesday 6:15pm, Wednesday 12:00pm, Thurs 6:15pm with Sandra Navarro | Nob Hill

Mobility and Strength (Glutes and Core):
This mobility and strength class focuses on counteracting the imbalances acquired by living a modern lifestyle. Small but challenging movements to train all the muscles that support your spine and pelvis with a particular focus on strengthening your abs and glutes. Together with the hamstrings, these muscles are essential to basic functional movements (walking, running and lifting). Strengthening them will help with proper pelvic alignment, relieve associated back pain and prevent injuries. 

Glutes & Core on Saturday 10:30am with Renee Asteria Penaloza | 20th In the Mission

Glutes & Core on Friday 7:00am with Renee Asteria Penaloza | Noe Valley

Glutes & Core on Wednesday 9:00am with Maria Zhao | Nob Hill

Explore All Fitness Classes Per Location:
Folk 20th In the Mission. Schedule
Folk Nob Hill. Schedule
Folk Noe Valley. Schedule