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online Class offerings
These are the classes on our schedule that will incorporate yoga, mindfulness, and help you find your ZEN
Functional Flow Yoga
Functional Flow is our style of yoga unique to Zen and Pow Studio created out of our own advanced training in yoga and various other movement modalities to deliver a practice that aligns modern movement with yoga philosophy. In this class we fuse together functional movement into our yoga flow to create strength, mobility, balance, and encourage students to explore what feels right for their body. We focus on functional movements for everyday life while taking skeletal variations, proproations, and healthy functional range of motions into account. Whether you are new to yoga or looking to deepen your practice, we meet every age, level, and ability wherever you’re at!
*Grab a mat, blocks, and bolsters or pillows if you have them and plan to go barefoot!
Slow Flow Yoga
Wind down your day with a relaxing slow flow. Join us online as we tune out and ease into a slower, more mindful practice on the mat. The perfect balance of restore and relax, this class will help you down regulate your nervous system to prepare you for a restful night of sleep. Perfect for beginners and great for all levels.
*Grab a mat, blocks, bolsters/pillows, blankets, and plan to go barefoot
Chakra Yoga
This yoga flow is all about the 7 main chakras, the internal energy systems, to create mind and body balance. Each class focuses on one particular chakra as we work our way from the Root to the Crown to help find an overall feeling of health and wellness. If you’re interested in the chakras and more holistic ways of healing, come experience the benefits of balancing them using yoga, meditation, and mindfulness!
*Grab your mat, blocks, & bolsters/pillows and plan to go barefoot
Sculpt + Flow
Take your workout to a whole new level with us as we fuse together yoga, pilates, and barre for a fun action packed class! You will feel the work from the inside out as we flow fearlessly from pose to pose and finish with a short savasana. Work your body, challenge your mind, and ignite your soul with us on the mat!
*Grab a mat, a light set of hand weights (1-3 lb.) and plan to go barefoot
Pilates Fusion
This online class fuses together the basics of mat Pilates combined with total body strengthening and stretching. You’ll be sure to feel the burn as it is the perfect low impact mind body workout and great for all levels!
*Grab a mat, a light set of hand weights (1-3 lb.), a Coregeous/Bender ball, and plan to go barefoot
Pulse + Flow
Pulse + Flow is a yogi’s twist on the traditional barre class! We begin with muscle-sculpting barre exercises and exhilarating cardio barre segments, designed to strengthen the lower body and torch mega calories. Next, we hit the mat for a series of yoga flows which target the upper body, core, and glutes. The combination of these mind/body formats creates a fun, exciting new workout, leaving you refreshed, energized, and ready to take on the world!
*Grab your “barre” at home, a light set of hand weights (1-3 lb.), a Coregeous/Bender ball, a yoga mat, and plan to go barefoot or wear barre socks
*For your “barre” at home you can use a counter, railing, chair or anything else that is about hip height for you!
These are the classes on our schedule that will incorporate lots of cardio, sweat and POW
Boot Camp
Looking for a fun way to blast some calories fast, in a whole new way, using a variety of equipment and different exercises? This class is perfect for ANYONE looking for a high energy and fun mix of workouts! This class is on LIVE stream so sign up to join us online.
*Wear shoes and grab a variety of light to moderately heavy weights and bands for this class!
Cardio Kick
Cardio Kick is a super high energy class that combines the elements of kickboxing and fitness together for a fun and sweaty choreographed POW experience! What’s the difference between Cardio Kick and our regular Kickboxing class? Cardio Kick is kickboxing inspired combinations set to music with no equipment. You’ll be punching and kicking your way through a high intensity total body cardio workout with us on live stream!
*Wear tennis shoes for this one
HIIT Mix
High intensity interval training is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. Experience 20-25 minutes of HIIT followed by a mix of core and mobility in this class. This type of training keeps your heart rate up and burns more fat in less time. Maximize your time and take your cardio up a knotch with this super fun HIIT mix!
*Wear shoes and grab a light set of hand weights (1-3 lb.)
Barre
Our Barre classes at Zen and Pow are an innovative and challenging experience that seamlessly weaves together traditional muscle-sculpting barre movements with high energy cardio segments to define and challenge the body in a whole new way. We take barre to the next level by incorporating functional movement and matching each segment with upbeat and music to motivate and energize your barre workout. Join us for a party at the barre!
*Grab your “barre” at home, a light set of hand weights (1-3 lb.), a Coregeous/Bender ball, a yoga mat, and plan to go barefoot or wear barre socks
*For your “barre” at home you can use a counter, railing, chair or anything else that is about hip height for you!
Balletone
Join us for this fun fusion of non-stop cardio and strength set to uplifting and energizing music! With techniques drawn from dance, pilates, and fitness, you will get a great total body workout without any props or added equipment! Channel your inner ballerina and flow through dynamic sequences that will make you feel strong, graceful, and amazing!
*Plan to go barefoot!
Sweat + Sculpt
A fusion of Pilates, yoga, barre, and strength moves, you will definitely work up a sweat and sculpt with this fun and challenging format online. All low impact, you will gain strength, cardio, balance, and core all set to fun, upbeat music! If you think yoga is a little too slow for you, come check out this class–guarantee you will be back for more!
*Grab a mat, a light set of hand weights (1-3 lb.) and plan to go barefoot
Functional Flow Yoga
HIIT the Barre
Take your barre class online to new heights with this fun cardio infused HIIT the Barre class! This high intensity barre format combines traditional muscle sculpting barre exercises with functional high intensity intervals and plyometrics. Plie, pop, pulse, and lunge your way through this energizing workout designed to work the entire body in a high intensity way!
*Grab your “barre” at home, a light set of hand weights (1-3 lb.), a Coregeous/Bender ball, a yoga mat, and plan to go barefoot or wear barre socks
*For your “barre” at home you can use a counter, railing, chair or anything else that is about hip height for you!
Dance Fusion
Move and groove with awesome tunes! This class is a great way to get your heart rate up, blast some calories, and have some fun! Dance with a little bit of strength thrown in, you’ll hit total body with this one. A great class for all levels, get ready to party!
*Wear shoes for this one
Barre + Box
We love a good fusion workout here at Zen and Pow, and this class combines two of our favorites–Barre and kickboxing! We can’t wait for you to punch, plie, and pulse your way through this killer workout. Barre brings the sculpting and toning of small muscle groups and kickboxing brings the cardio and the POW to take your barre workout up a level! Don’t miss this fun combo and sign up to save your spot today!
**Bring a light set of hand weights (1-3 lb.), a Coregeous ball, a yoga mat and plan to wear shoes for the first half of class
LIVE-Stream version: **Grab your “barre” at home, a light set of hand weights (1-3 lb.), a Coregeous/Bender ball, a yoga mat, and plan to wear tennis shoes for the first half of class
*For your “barre” at home you can use a counter, railing, chair or anything else that is about hip height for you!
Pedal + Pulse
*Bike required. Grab 1-3 lb. hand weights
Pedal + Pump
*Bike required. *Wear shoes and grab a variety of light to moderately heavy weights and bands for this class!
Quickfire
*Wear shoes and grab your 1-3 lb. hand weights, bands, and yoga mat
Kickboxing
**Wear tennis shoes and have 12-16 oz. boxing gloves
LIVE-Stream Version: **Wear tennis shoes and 12-16 oz. boxing gloves, having a punching bag at home as a great addition, but not required
Sustainability and Variety
On Your Own Time
The Support You Need
Address
923 12th Ave S Ste 101
Onalaska, WI 54650
Phone
info@zenandpow.com