03/28/2026
ACSM says for general health you need:
✔ Cardio (moderate or high intensity)
✔ Strength training
✔ Mobility / flexibility
✔ Balance / core work
Most people read that and go… cool… but what does that actually look like? 🤔
Here’s what that looks like at Dragonfly 👇
💪 Strength (2–3x/week recommended)
→ Power Fit
→ Dirty Deads
→ Semi-private strength training
❤️ Cardio 150–300 min OR
🔥 High Intensity 75–150 high intensity
→ Fast Fit
→ Hip Hop Fit (your pace… high or steady)
→ Zumba
→ Circuit-style classes
🧘 Mobility / Flexibility (2–3x/week minimum)
→ Mobility classes
→ Mobility corner (foam rollers, inversion, etc.)
→ Polga
⚖️ Balance / Core (2–3x/week)
→ Polga
→ Core + combo movements in all classes
🥗 What ACSM doesn’t spell out—but matters:
→ Nutrition (macro guidance, protein, fiber, real-life habits)
→ Coaching + accountability
→ A plan you’ll actually stick to
🥾 Bonus (because we don’t do boring)
→ Rucks
→ Dirty Deads events
→ Styku 3D scans to track progress
ACSM gives you the guidelines…
We give you the plan.
🔥 We have 5 of 10 coupons left for $90 OFF 90 days
👉 New clients OR if you haven’t been here in a year
👉 Use code: STRONG90 on unlimited fit plus 3 month
You could try to piece all of this together on your own…
Or…
You could just show up and we’ll handle it 😉
