Autumn 2008 Fitness Class Descriptions
20/Step/20 – Twenty minutes of strength training utilizes multiple pieces of resistance equipment. Continue straight into 40 minutes of various step workouts, from basic to advanced step choreography and step kickboxing, and end the workout with 20 minutes of core work and flexibility training. For those of you who love high energy step aerobics and a full package of total body strengthening and lengthening, this is your class!
Body Sculpt – Everyone can benefit from stronger muscles. Body sculpt is a wonderful class to begin or continue your journey with resistance training, and for those who simply enjoy lifting with others. While the focus is primarily not on cardio vascular work but muscular endurance and muscular strength, one can expect a moderate cardio workout while training a variety of larger muscles groups. Core work is incorporated throughout as well as you can expect a decent flexibility portion at the end.
Boot Camp – You have been training hard all the past quarter and you need that extra push to keep you challenged. Well look no further! Boot Camp is a class designed to push even the most advanced to the maximum. Incorporating a generous amount of running, jumping, abdominals, squatting and sprinting, Boot Camp will, within weeks, have you going from 30 push ups to hundreds! If it’s time for you to go that extra mile, Boot Camp truly is for you.
BOSU Abs – The BOSU Balance Trainer is a great tool for challenging the entire body, especially the midsection. It can be quite a challenge at first, but this BOSU Abs class is designed to take all levels closer to their ultimate abdominal goals. Education is a huge component to this class. As participants move through a series of abdominal challenges on and off the BOSU Balance Trainer, they will not only notice differences physically, but most importantly participants will learn how to adapt these exercises to their individual levels and be able to use the exercises on their own outside of the class. Everyone is a winner in BOSU Abs.
BOSU Body – What can you do on a BOSU Balance Trainer? Come fid out! Exercises will center on control of the core, improved balance and coordination, improved strength of stabilizing muscles, cardiovascular benefits and most importantly, safety! There are so many challenges awaiting you on the BOSU, don’t wait another day. Check this class out.
Cardio Kickbox – Still as popular as ever! A cardio based aerobic class utilizes kickboxing choreography to add variety and challenge to your workout. Practice having stronger and more controlled kicks and arm combinations while maximizing your cardio capabilities through various high intensity drills. Cardio Kickboxing is a multi-intensity class that one can be assured to have the freedom to take at his or her own level. Punching and kicking shields may be used at the instructor’s discretion.
Cardio Sculpt – This combination class allows for an even amount of cardiovascular work and strength work. Split with the first half hour cardio and the second half hour strength, vice versa, or segment by segment, an equal balance of cardio routines and strength training exercises. No matter how you frame it, this class yields fat burning results for the new exerciser as well as for those on a maintenance program.
Cardio Step – A great combination class with just enough step, and just enough mixed impact aerobics. Forty minutes of cardio work will be broken up into segments of on the step and off the step routines. The end segment will be strength training work with flexibility training to complete the workout. This class is a perfect workout for those who are newer to step or who enjoy a great variety to their workouts.
Caribbean Rhythms - Want to work out in an exciting and fun way? Take a trip to the Islands and lose weight at the same time! This class will work different parts of the body while dancing to great Caribbean music. Learn something new! Come see how some simple, fun movements can burn calories and make you smile. Bring a friend!
Cycle Sculpt – For those of you who want it all! Start off with 30 minutes of challenging total body strength training. Hop onto a cycle for 45 minutes of high level cardio cycling. Finish with some core work and flexibility training. This workout is guaranteed to please even the most advanced exerciser. Any level is welcome and class can be tailored to meet all individual needs.
Flow/Restorative Yoga – This combo class will move through a variety of yoga poses linked together in a balanced and systematic way. A key component of this class will be vinyasa work, the union of the breath and movement. Benefits of this type of training include heightened body awareness and mind focus, tension release, increased range of motion at the joints, and an overall sensation of more balance in life. End the session with restorative work, energizing your body through passive stretch techniques. Allow the body to completely let go to tension and feel renewed through deep breath practice combined with poses designed to open and restore. This class utilizes multiple yoga props and will allow for an even greater sense of relaxation through length and depth of supported holding poses. Sticky mats provided or feel free to bring your own.
Get on the Ball – Always wanted to learn how to incorporate the resistance ball into your workouts safely and effectively? Try an hour of strength training utilizing the resistance ball to add greater instability and a greater challenge. Take the same basic strength exercises to the resistance ball and notice the change in your core! Exercises will focus on balance and form, working both muscular endurance and muscular strength. This class will be a positive experience for those versed in strength training already and looking for more variety to add to their workouts.
H2O Challenge – Looking for a challenging cardiovascular workout minus the impact of a floor? Stop looking! H2O Challenge is a mixed intensity workout designed for all levels. Within varying depths (4ft to 9ft), the participant is instructed through a range of movements that create resistance work with a cardio focus. Noodles, water belts, water dumbbells, and water paddles give the participant an extra challenge, as well as extra comfort, when working in the water. No swimming experience is necessary, but very welcome! The option to remain in shallow water the duration of the class is certainly encouraged to those who do not feel comfortable in deeper water.
Hatha Yoga – Relax and release! This class will allow the participant to ease through a variety of holding poses. Focus will be on mindful practice, breath work, tension release, and each class will end with a generous relaxation period. Learn techniques for relaxation and lengthening your muscles that can be used for the rest of your life! Benefits of this type of training include but are not limited to, increased lung capacity, increased balance, increased flexibility, and increased body awareness. Hatha Yoga is a perfect class for beginners. Sticky mats provided or feel free to bring your own.
Indoor Cycle – Looking for a cardio challenge unlike the rest? Indoor cycling is just that. Whether it is an endurance climb or a series of short strength intervals, Indoor Cycling classes are designed to add a great cardiovascular challenge to anyone’s weekly workouts. Instructors choose the course each class session takes and provide 45-50 minutes of on the cycle training followed by another 10-15 minutes of strength and flexibility work. Indoor Cycling naturally challenges the core due to the demand of the various positions. Cross-training shoes with flat bottoms, towels, and water bottles are highly encouraged. We ride Schwinn cycles, six with clips. Please do not remove pedals for any reason. Whether you have never tried cycling or are a cycling enthusiast, we will have a cycling class to meet your needs. No one leaves this class without sweating!
Lunch Break Movement – Want to start working out on your lunch break but not sure where to begin? Lunch Break Movement is a gentle lunch break workout that will get you moving and healthy in no time. Basic cardio movements, light strength training, and easy stretches fill this complete 45-minute class. Work up an appetite, and still have time to enjoy some lunch!
Mixed Aerobics – This class is a complete package! Begin with 5-7 minutes of warm up, move directly into 35-40 minutes of mixed impact aerobics moves, varying intensities and varying class types, next add 10 minutes of strength training using resistance tubing, medicine balls, body bars, and/or one’s own body weight, and end the class with flexibility training. Everything you are looking for in one hour! This class is an excellent option for beginners and those on a maintenance training program.
Pilates – Based on Joseph Pilates philosophy of the body and movement, this class teaches the foundation of pilates exercises. Learn breathing, shoulder stability, pelvic positioning, spinal elongation, and basic mat work exercises derived from Joseph Pilates original work. Variations and modification of exercises will be provided. Benefits of Pilates work include improved posture, increased lung capacity, stronger core muscles, improved balance work, increased body awareness, improved flexibility and range of motion, improved neuromuscular functioning, and much more! It is never too late to re-learn the body! Sticky mats provided or feel free to bring your own.
Power Hour – Are you looking for a challenging cardio, strength and flexibility workout? Are you interested in new ideas to keep your workout fresh? Power Hour is a class designed to challenge your endurance, strength, coordination, and balance. Power hour will be a mix of aerobics, step, kickboxing, sculpting, drills and core work. How can we possibly fit all of that into one hour? Come and see for yourself!
Power Yoga – Looking for a yoga class that incorporates strength, stamina, and flexibility? This one hour and 15 minute class utilizes dynamic breathing and powerful yoga-based poses to heat up the entire body. A powerful combination of movement, breath, and strength allows the body to generate heat increasing the muscles’ ability to lengthen and release. Sun salutations, standing poses, and floor work will be incorporated into the class. End each class with an integrative relaxation period and additional breath work, time permitting. Sticky mats provided or feel free to bring your own.
Super Step – If step is your thing, then Super Step is your class! Forty five minutes of step combos designed to entertain and keep the heart rate high. Finish the class with 5-7 minutes of strength training and 5-7 minutes of flexibility work and call it a day! Super step is an excellent cardiovascular workout that adds variety, and fun, to anyone’s endurance training program. The novelty of the moves on and off the step also assists in agility training and balance work. New to step or a long time fan, this class will make you work and keep you moving.
Tai Chi – Guang Ping Yang Taijiquan (Tai Chi) is a series of sixty-four postures that are slow, centered, grounded and meditative. They give strength and balance to the physical body while enhancing the development of the body's internal vital energy (qi) which leads to improved cardiovascular flow, digestive assimilation, lower blood pressure and stress levels, and stimulates immune system function. During this class, students will not only learn the series of slow, meditative movements to gently exercise the body and clear the
mind, but also learn and understand the martial elements of self defense.
Total Body – Just as the name implies. Work the entire body, from head to toe, up-side down, right-side up, the perfect class for those ready to test their muscular strength and endurance by turning it up a notch and adding a steady medium to high level of cardiovascular work consistently. For example, “jump” right into the warm up with 5 minutes of jump rope, jumping jacks, and/or jump squats and go directly into minute to minute intervals of traveling push-ups and mountain climbers. This class is designed with a foundation of strength training and a compliment of aerobic training. Give it try! Definitely a crowd pleaser.
Triathlon Training - This class is designed for the beginner triathlete, the seasoned athlete wishing to maintain/improve their fitness in the off season, and anyone looking to broaden their exercise routine. Triathlon Training is a 90 minute "brick" workout that is composed of indoor cycling and running/jogging. Over the course of 90 minutes you will be challenged both physically and mentally with long aerobic intervals on the cycle and a self paced run or jog following the cycle workout. Each class will have a specific focus (i.e. pedal stroke technique, goal setting, body awareness, etc). The class is designed to progress over the course of 10 weeks but is accessible for any newcomers to jump in anytime they wish! The combination of cycling and running creates a dynamic workout that will improve your aerobic base, peak fitness, and ultimately train your body to transition from cycling to running most efficiently. Not a runner? No problem! We encourage all participants to challenge themselves to their level. Be sure to bring plenty of water, a towel, appropriate shoes for cycling and running (we have a limited number of cycles with SPD and LOOK clips), and a positive attitude. Cycle pedals may not be removed for any reason.
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