Your fitness goals are as unique as your body, so we offer an extensive selection of private and group sessions based on solid historical and scientific practices for improving the strength, flexibility, endurance, and responsiveness of the human body and mind. Let us help you choose the sessions that best match your interests, comfort levels, and objectives—whether you're looking to improve your heart rate, your mental endurance, or your personal-best weight.
Private Session: 60 minutes / USD 125
The history of exercising and bodybuilding dates back to early civilization when manual work was the primary method of survival. The stronger you were, the better you were able to protect your land and communities. Practical weight training is not only great at building muscle, it is also a superb cardio workout. Challenge yourself with heart-pumping weight exercises, emphasizing form factor and proper technique. Target different muscle groups and develop a personalized regimen that includes loosening exercises and relaxing stretches.
Benefits: Burns calories, strengthens, improves endurance, improves circulation, builds muscles, relieves stress, enhances inner confidence, helps the release of endorphins—the feel-good hormone
Ages: 14 to 75
Private Session: 60 minutes / USD 125
High-intensity interval training (HIIT) is a cardio activity that mimics the effects of the alternate hot and cold application of hydrotherapy. Intense physical activity heats up the body and kicks the metabolism to its peak for 30 seconds to three minutes, followed by recovery in the next 30 seconds to two minutes. Doing this routine in these small intervals makes the bodywork harder than it would in a normal cardio workout, keeping an increased rate of metabolism, heat production, and cardiac activity up to two hours post-workout. HIIT doesn’t require any equipment to work out unless you wish to incorporate a treadmill, stair climber, or weights. HIIT can be performed while doing floor exercises, incorporated in dynamic yoga, running, or in any form of cardio workout.
Benefits: Burn fat and calories, reduce weight, increase cardiac endurance, increase metabolic rate, achieve athletic conditioning
Ages: 14 to 60
Private Session: 60 minutes / USD 125
A medium intensity exercise, circuit training consists of strength and endurance muscle training with anaerobic exercises performed in a circuit to condition the body. All groups of muscles are targeted with the help of props like free weights, resistance bands, medicine balls, and heavy gym equipment. Stations are alternated with 60 seconds of cardio, arms and shoulders, chest, upper back, abs, lower back, glutes, and legs.
Our professional fitness trainer can design circuits with equipment, without equipment, or with minimal equipment depending on your typical workout setup. Working with our fitness trainer, create a personalized circuit program that takes into consideration your exercise needs, requirements, and interests.
Benefits: Builds muscle and strength, helps the release of endorphins
Ages: 14 to 70
Private Session: 60 minutes / USD 125
Targeted muscle training (TMT) is very important in bodybuilding as it concentrates on increasing the strength and shape of a particular muscle or group of muscles. Professional bodybuilders use TMT to achieve their desired shape and muscle tone for competitions. If you wish to concentrate on a particular group of muscles, TMT is a great option. Choose the muscles or group of muscles to focus on and start defining the shape, strength, and endurance of areas of the body such as shoulders and arms, chest and upper back, core, or hips and legs.
Ages: 14 to 75
Private Session: 60 minutes / USD 125
Group Class: 60 minutes / USD 50
Floor Fit emphasizes bodyweight exercises ranging from light to high intensity. A session typically comprises cardio, loosening exercises, bodyweight exercises, and a relaxation technique. Floor Fit provides knowledge of bodyweight and gravity-based workouts that do not require machines or heavy pieces of equipment.
Benefit: This session will give you the knowledge and training be able to exercise your body and mind anywhere you go with no equipment involved
Ages: 14 to 60
Private Session: 60 minutes / USD 125
Group Class: 60 minutes / USD 50
Stretching is an integral part of any exercise. In this session, learn to stretch each part of the body—from the interphalangeal joints to all the major joints, muscles, ligaments, and tendons. The knowledge of stretching should be applied both pre- and post-workout to avoid injury and discomfort, and to access the body's maximum range of motion during exercise.
Benefits: Avoid unnecessary injuries, cramps, stiffness, and damage to muscles, joints, tendons, and ligaments
Ages: 14 to 60
Private Session: 60 minutes / USD 125
Group Class: 60 minutes / USD 50
Cardio exercises are designed to increase heart rate and kick-start metabolism inside the body in order to enhance the production of energy and improve cardiovascular circulation. Knowledge of different types of cardio gives you the flexibility to perform exercises anywhere you are.
Ages: 8 to 75
Private Session: 60 minutes / USD 125
Group Class: 60 minutes / USD 50
Developed in the 20th century by Joseph Pilates, Pilates is an exercise routine that focuses on core strength. Though there is no relationship between modern yoga and Pilates, one may find striking similarities with traditional Hatha yoga. Joseph Pilates termed this routine as Contrology with the basic principles of concentration, centering, control, precision, postural alignment, breathing, flow, stamina, and relaxation. At Rosewood Little Dix Bay, we concentrate on ground Pilates and work on the mat teaching the basics of Joseph Pilate’s Contrology.
Benefits: Improves core strength, concentration, the strength of muscles and joints
Ages: 8 to 75
Private Session: 60 minutes / USD 125
Group Class: 60 minutes / USD 50
This exercise regime incorporates the bo staff, a traditional martial arts weapon used for centuries as a tool for self-protection, and to protect farmland and property from wildlife in rural Asia, including India, Japan, and China. The bo staff is called the grandfather of all weapons. It is likely one of the first and oldest weapons that is still in use.
Benefits: Improves flexibility, strength, agility, endurance, hand and eye coordination, and range of movement
Ages: 8 to 75
Private Session: 60 minutes / USD 125
Hundreds is a body conditioning routine that demands high strength and endurance. It combines a complete body workout and a targeted muscle workout. The goal of this routine is to reach a hundred repetitions, with a few mini-breaks. Learn the complete dos and don’ts of Hundreds in one session.
Benefits: Improves strength and endurance of muscles, builds muscles, increases metabolism and blood circulation, burns fat
Ages: 14 to 60
Private Session: 120 minutes / USD 160
Designed to make you stronger both physically and emotionally, this session includes heavy exercises using bodyweight, cable machines, cardio, and stretching. In Acceptache, reps are only counted once the pain begins; until then it is considered a warmup. The pain is a sign of engaging the muscle fibers at their core. Acceptache is based on a basic Buddhist teaching of accepting pain. Physical pain improves your strength and endurance, giving you courage and confidence, while mental and emotional pain strengthens your mind.
For the safety of participants, Acceptache is only available under the direct supervision of our fitness professional.
Benefits: Physiologically, improves circulation, increases metabolism, and influences muscle hypertrophy resulting in increased muscle mass and size.
Ages: 14 to 75
PRICING AND SERVICE CHARGE
For private sessions, pricing varies based on the number of people. All prices listed for private sessions are based on one person. Any additional people joining a private session will be charged USD50/person. All fitness programs are subject to a 15% service charge. Prices are subject to change.
SCHEDULING
To schedule or to rebook. contact our Butler team, who will be happy to assist you. All sessions should be booked in advance to ensure availability.
HEALTH CONDITIONS & INJURIES
Please assist our fitness team by informing us of any injuries or health conditions that may make the exercise you have chosen unsuitable. We will be happy to advise safer alternatives. Kindly consult with your physician before participating or using our facility. If you have a chronic cardiovascular condition, had a recent surgery, or are pregnant, please do not participate in our Cardio and Strength Training programs.
VALUABLES LOSS OR DAMAGE
Please secure your valuables during your session. Rosewood Little Dix Bay will not be held responsible for any loss or damage during your visit.
Take relaxation and renewal to an even deeper and more rewarding level during your retreat from the pressures and demands of everyday life.
Make your children's fitness a part of a holistic family vacation at Rosewood Little Dix Bay
