Skip to content

Our Programs

The coaching, community and results of the Lil's Gym group programs are world class. Keep reading to see which program is right for you.

Lil’s Group

Our flagship program at Lil’s Gym is a product of over 17 years and 15,000 hours of combined coaching experience.

Lil’s Gym Group members get the best of both worlds: The energy and community of group fitness class, but the precision coaching and individualization that only a Lil’s Gym coach can provide.

Lil's groupGet all of this for only $149/month, contract free. To ensure the highest quality service, membership availability is limited based on program capacity.

BarbellMembers working outWorkouts combine 40 minutes of strength training with 20 minutes of high intensity cardio conditioning.

Your membership includes two introductory personal training sessions. You’ll be able to walk the walk even before your first workout.

Lil’s Group is a health and fitness powerhouse for all skill levels. Get fitter, stronger, and healthier than you’ve ever been, all while being part of KW’s best fitness community.

What Makes Lil's Group so Special

Custom training programs

Custom Training Programs

Your workout plan is hand tailored by experienced coaches – every session you’ll be training with the group but following your own, personal plan.

Nutrition coaching

Actual Nutrition Coaching - Not just Meal Plans

Apart from your custom nutrition program you’ll be taught how to master healthy eating forever with our weekly nutrition coaching program.

Personal Training Sessions Included

Get 2 hours of quality one on one time to get started – included with your membership. This ensures you come into the group with everything you need to hit the ground running!

Unlimited Sessions Per Week

Your membership includes unlimited workouts each week. Each workout includes a whole body weightlifting routine and fat burning conditioning.

World class coaching

World Class Coaching

The coaching in Lil’s Group is second to none. Want to know what we mean? Check out our testimonials!

Power Club

After Lil’s Group comes our Powerlifting Club. This is a private training group focused on two specif- ic goals. Half of the club is focused on building their strength with many of the members competing in powerlifting as well as strongman and strongwoman. The other half of the group is focused on building their fitness and explosive strength to use in a variety of sports and competitions.

If you think this group might be right for you please contact us to inquire for more information as membership as strictly limited.

Just for Women

Learning How to Lift – A Workshop For Women Ages 15+

Designed by certified sports conditioning coach and yogi Tracy Sousa aka The Soul Rebel Trainer; this program was designed for women who want to learn more about weightlifting, mediation and recovery practices. By the end of each cycle each participant will have gained the tools necessary to aid in building more confidence in and outside of the gym as well as gain a better understanding about what it means to be healthy.

Each workshop runs approx. 6-8 weeks, twice a week (Day A and Day B) with only 4 spots available each cycle. On Day A participants will be split up into two groups of two and on Day B all four participants will be training together. Groups are kept small and intimate so that each participant can get the feel of one on one personal training with the added benefits of working in a group.

Go girls program

Need more info or would like to know when the next cycle starts? Please contact Tracy:

Please contact us for more information and a personal consultation with Tracy, to ensure this program is right for you or the young woman in your life.

Contact Us

Women’s Only Kickboxing

Our women’s kickboxing program is a fat blasting, fitness workout run by Coach Tracy.

This class is fitness kickboxing which means you wont be expected to apply your skills against any opponents – you’ll only be expected to work hard and get in the best shape of your life!

Women's kickboxing

Tracy draws from her experience as a fitness kickboxing coach at World Gym as well as her own experience in various martial arts to include kickboxing, conditioning, circuits and (lots) of ab work to have you walk out of every workout drenched with sweat but overflowing with confidence!

Our women’s only fitness kickboxing program runs on the following days and times:

  • Monday 5:30 to 6:30pm
  • Thursday 5:30 to 6:30pm
  • Saturday 11:15 to 12:15pm


*As with every Lil’s Gym program we offer limited spots to make sure that every member gets the best experience possible so please contact us if you’re interested in finding out more about this awesome program.

Does this class interest you? View the class schedule and sign up for your first class now.

Get Started Today

Interested in personal training?

Depending on your needs and goals a personal trainer at Lil's might be the best fit for you. If you think you fall into this category please contact us directly to discuss your goals and situation.

Contact us

Whistle icon

Interested in online coaching?

Online coaching is an affordable option if your situation or schedule stops you from making it to Lil's Gym personally. To maintain the quality of our service we strictly limit the number of online coaching clients. If you're interested in online coaching please follow the link below to learn more about the process.

Learn More

Still have membership questions?