Early Risers Fitness Group

Start your day strong with our most effective fitness program.

Early Risers delivers an unmatched workout experience, blending cutting-edge strength and performance training techniques. Led by expert trainers, our sessions emphasize proper form and coaching, while providing accountability throughout each workout. With each 8-week program tailored for continuous progress, you'll push past previous limits, conquering new challenges and enhancing your body’s capabilities.

But the Early Risers Program is more than just a workout—it's a community of motivated individuals all striving to improve themselves both physically and mentally. Experience the difference and start unlocking new levels of strength, endurance, and movement efficiency.

PROGRAM DETAILS

The Early Risers Program

Our Early Risers program is designed to build strength, endurance, and confidence through structured, phased training cycles. Each 8-week program is carefully crafted to ensure continuous progress, with each phase building upon the last. Whether you're looking to move better in everyday life, increase your energy levels, or push past previous limits, this program delivers results. Our goal is not just physical transformation but improving how you feel—stronger, more confident, and capable of tackling any challenge.

With a high-energy atmosphere and expert coaching, this program creates a motivating and supportive community where everyone, regardless of fitness level, can thrive. We believe in longevity and movement efficiency, ensuring that every session enhances your ability to move freely and powerfully in everyday life.

Structured, phased workouts that build off one another for long-term progress
Full-body training focused on strength, endurance, and overall well-being
8-week cycles designed to challenge both the body and mind
Adaptable for all fitness levels, with modifications as needed
A motivating, high-energy community and expert coaching to keep you accountable

Exercise Breakdown

Each session combines strength, power, and endurance elements to create a balanced and effective workout. We utilize barbells, dumbbells, and resistance bands to build foundational strength while incorporating functional movements that improve mobility, balance, and body control. Our strength training focuses on compound lifts—squats, deadlifts, presses, and rows—ensuring maximum efficiency in muscle development and performance.

In addition to resistance training, we integrate performance-enhancing methods such as boxing and circuits utilizing exercises like battle rope slams, sled pushes, and med ball work. These circuits are designed to boost cardiovascular endurance and improve movement efficiency while keeping workouts engaging and dynamic. With a strong emphasis on full range of motion, mobility, and stability, this program enhances overall health and movement quality.

Strength training using barbells, dumbbells, and resistance bands
Compound lifts (squats, deadlifts, presses, rows) for functional strength
Mobility and multi-plane movements to enhance balance and body control
Performance circuits incorporating boxing, sled pushes, and battle ropes
Focus on full range of motion, stability, and movement efficiency

Schedule & Cost

Dyersville, Iowa

Details:

Length: 8-weeks (24 sessions)
Days: Mondays, Wednesdays, and Fridays
Times: 5:15 - 6:00 AM or 6:15 - 7:00 AM
Cost: $235

Reward: Receive a $30 credit for 100% attendance (24 sessions).

Missed Classes: Receive a credit for any dates you will be gone. You must inform us of the dates before Day 1 of the current program.

Drop-Ins: We welcome drop-ins at any session for a $10 fee—no commitment required. You must notify us prior to the session.

Expert Guidance

Our experienced trainers are dedicated to providing the highest level of coaching, ensuring that you move safely and efficiently through each session. With a strong emphasis on proper form and technique, we tailor our coaching to your individual needs—whether you need modifications or are ready to push your limits. The program is designed to keep you accountable and motivated with structured guidance and ongoing support.

Class Instructor

Mitch Kramer

Mitch is the facility manager at our Dyersville location and brings a high level of professionalism and commitment to the team. An ACE Certified Personal Trainer with over four years of experience, he holds a Bachelor's Degree in Exercise Science from the University of Iowa.

What To Expect

This program is structured to meet you where you are and help you continuously improve. Whether you’re a beginner or experienced, we provide modifications to suit your fitness level while challenging you to progress. You’ll experience workouts that push you to grow physically and mentally, all while being part of a supportive and encouraging group.

Beyond the workouts, we offer resources to help you maintain a healthy lifestyle. Our nutritional guidance provides a framework for balanced eating, and at-home workout routines ensure that you stay active even on off days. We believe in long-term success, and our program is designed to help you develop the habits and consistency needed to sustain your results.

Designed for all fitness levels, with modifications and progressions available
A focus on improving strength, endurance, confidence, and movement efficiency
Support beyond the gym with at-home workouts and a nutritional guide
A community-driven atmosphere with expert coaching to keep you motivated
Training methods that enhance energy levels, longevity, and overall well-being

TESTIMONIES

I feel good, Ive lost 70lbs and have only had 3 adult beverages since November....Ive been 100% committed and also cut sugar and lots of everything else.

- Ellen

The “Early Risers” group fitness classes are a great overall workout with professional staff that give an encouraging push throughout. It is not your typical cookie cutter, one size fits all program/facility. It is one of the best and most rewarding fitness and health facilities I have ever been part of!

- Heather

I’ve been doing the Early Risers class for a free months and love it! Brandon does a great job motivating the group and switches up the classes to keep working on an overall body regimen. Best thing I’ve done for myself in many years!

- Dani

PROGRAM DETAILS

The Early Risers Program

TESTIMONIES

Dubuque | Dyersville | Online