Fitness CLASSES - Week of 11/28/22
Monday
AM Classes
8:00-8:50A
zumba
(tuan)
9:00-9:50a
pump & Burn
(stephanie)
11:00-11:50A
power yoga
(shannan)
PM classes
5:30-6:20p
strength challenge
(luana)
6:30-7:20p
zumba
(luana)
Tuesday
AM Classes
7:00-7:50A
cardio kick & sculpt
(norma)
8:00-8:50A
strength and core
(tuan)
9:00-9:50A
trx
(leia)
9:00-9:50a
indoor cycling
(stephanie)
10:00-10:50A
BARRE cODE
(sarah)
11:00-11:50A
pILATES mAT
(sarah)
PM classes
5:30-6:20P
Fit & Flexed
(stephanie)
5:30-6:20P
Step Aerobics
(norma)
6:30-7:20P
slo flo yoga
(stephanie)
Wednesday
AM Classes
8:00-8:50a
20/20/20
(luana)
9:00-9:50a
zumba
(luana)
10:00-10:50a
raise the barre
(LUANA)
11:00-11:50A
gentle yoga flow
(lynn)
PM classes
12:00-12:30P
LUNCH CRUNCH: ABS
(tbd)
4:30-5:20P
pilates mat
(Sarah)
5:30-6:20P
ZUMBA
(cara)
Thursday
AM Classes
8:00-8:50A
hiit circuit
(luana)
8:00-8:50a
indoor cycling
(stephanie)
9:00-9:50a
chair dance
(luana)
10:00-10:50A
zumba toning
(luana)
11:00-11:50A
gentle yoga flow
(lynn)
PM classes
12:00-12:50p
strength and stretch 101
(norma)
5:30-6:20P
body blitz
(jocelyn)
Friday
AM Classes
8:00-8:50A
zumba
(cara)
9:00-9:50A
F.I.T Friday
(tuan)
10:00-10:50A
glutes & gears
(JOCELYN)
PM classes
No friday
afternoon or
evening classes
Saturday
AM Classes
8:00-8:50A
strength challenge
(luANA)
9:00-9:50a
zumba
(luana)
9:00-9:50a
indoor cycling
(tbd)
PM classes
12:00-12:50p
candlelight yoga
(lynn)
Sunday
AM Classes
9:00-9:50A
ZUMBA
(cara)
9:00-9:50A
indoor cycling
(josh)
11:00-11:50A
15 x 4
(JOCELYN)
PM classes
No Sunday
afternoon or
evening classes
| Black Diamond PERSONAL TRAINING | Rate | What you get |
|---|---|---|
| PERSONAL TRAINING | $40.00 | 30 Minute personal training session |
| PERSONAL TRAINING | $75.00 | 60 Minute personal training session |
| PERSONAL TRAINING(10 pack) | $675 | 10, 60 minute training sessions |
| Double Black Diamond Personal Training | Rate | What you get |
|---|---|---|
| PERSONAL TRAINING | $50.00 | 30 Minute personal training session |
| PERSONAL TRAINING | $90.00 | 60 Minute personal training session |
| PERSONAL TRAINING(10 pack) | $810 | 10, 60 minute training sessions |
| Nutrition Education | Rate | What you get |
|---|---|---|
| Nutrition Education | $50.00 | 30 Minute Nutrition Education |
| Nutrition Education | $100.00 | 60 Minute Nutrition Education |
CLASS DESCRIPTIONS:
ZUMBA – Ditch the workout! Join the party! Zumba is a dance based fitness class that uses a fusion of Latin and International rhythms with easy to follow moves. Take the “work” out of workout, by mixing low-intensity and high-intensity moves for an interval-style, fitness dance party. Once the rhythms take over, you’ll see why Zumba® Fitness classes are often called exercise in disguise. Super effective? Check. Super fun? Check and check!
GENTLE YOGA FLOW -Gentle Flow Yoga is geared specifically for those new to yoga or those who are interested in a gentle practice. This class incorporates simple flowing sequences to warm up the body, as well as slower paced movements focusing on alignment, strength, balance, and flexibility.
PUMP + BURN – Supersets, drop sets, isometrics, muscle endurance are just a few training styles used for this class to give you the ultimate experience in reaching your fitness goals.
GLUTES & GEARS – This class is engineered to put emphasis on your greatest asset. Bonus moves during this workout will increase the strength and stability in the hamstrings, quads and stabilizer muscles in order to protect the health of the knee. This class is appropriate for all levels, especially those looking to tone the lower half and prevent injury.
15 x 4 – Combine all your fitness into one fun, complete workout! In this class you will participate in 15 minutes of cardiovascular endurance, 15 minutes of strength training, 15 minutes of core work and 15 minutes of mobility.
CANDLELIGHT YOGA – Gentle, Hatha style yoga that will move slowly from asana to asana under the soft light of flickering candles, followed by 15 min of centering meditation. Bring a blanket or any props you find helpful to close your day and open the mind for the next step.
STEP AEROBICS – Choreographed to high energy music, this step and tone class offers a great cardio and strength workout. Dynamic moves are incorporated to ensure a great calorie burn session.
BARRE CODE – Barre class will combine elements of Pilates and dance to create a dynamic and safe workout. This class with require focus on movement of the whole body, delivering cardio, strength, endurance, and flexibility.
INDOOR CYCLING– Our indoor cycling classes provide you with a high energy workout that feels great and results with improved endurance and muscle strength . During a typical class riders will experience various types of terrain, such as, hills, rolling hills, tabata endurance sets and more. Simulating an outdoor ride creates an intense and fun experience.
F.I.T. FRIDAYS: Functional Interval Training! Functional fitness exercises train your muscles to work together and prepare them for daily tasks by simulating common movements you might do at home, at work or in sports. This combined with interval training, will give you a full body workout guaranteed to challenge any fitness level!
POWER YOGA – Power Yoga focuses on increasing heart rate, while you flow at a quicker pace. This class will supply a full-body workout that builds strength and endurance. You will receive a blend of Vinyasa-style poses, where you link breath to movement. Get ready to be uplifted and invigorated! You will leave receiving a whole bunch of positive vibes!
CHAIR YOGA – Chair yoga is a practice that is beneficial for all levels. In this class you will use the support of the chair to arrive in yoga postures. The support of the chair will support movement, breathe & boost confidence! Benefits of chair yoga include increased mobility, increase strength, improved flexibility, stress and pain reduction as well as clarity of the mind.
*Chairs provided in studio*
RAISE THE BARRE – Barre fitness is a hybrid workout class – combining ballet-inspired moves with elements of Pilates, dance, yoga and strength training. This class will incorporate a ballet barre and use classic dance moves such as plies and pulses, alongside some static stretches. Barre also focuses on high reps of small range movements.
CARDIO KICK + SCULPT – This high intensity, interval training class incorporates classic boxing moves, strength training and an enjoyable cool down. All levels are welcome. Cardio Kick and Strength is an action-packed workout that combines a series of punching and kicking combinations. This workout will improve strength, muscle tone and cardio endurance.
CARDIO CIRCUIT – This high intensity circuit training workout will improve your total body fitness! This class will blend cardio intervals (on the treadmill or your choice of cardio equipment) with strength training using dumbbells, weight plates, bands and more!
BALANCE CIRCUIT – Balance is a core component in functional fitness and strength training. It is what allows you to climb stairs without holding onto a railing or walk-in uneven surfaces like sand. The exercises offered in this class will support muscle strength in the upper and lower body as well as improve core strength. This class will focus on coordination, reaction time and balance. Our Balance class is low impact and designed to improve stability.
20/20/20 – 20 minutes of cardio / 20 minutes of strength training / 20 minutes of stretching
STRENGTH CHALLENGE- Ready to take your strength training routine up a notch? This class will use a variety of equipment to intensify your resistance training. If you are ready to expand your routine join this class to raise your confidence for the next level.
LUNCH CRUNCH: ABS – This class will concentrate on strengthening the core musculature. Including your abdominal muscles, back muscles and the muscles around the pelvis. This includes twisting, crunches, planks, among other core exercises. Strong core muscles support us with our daily physical routines without back pain or injuries. Let’s build better core strength for life.
CHAIR DANCE – This class will incorporate a mix of dance styles from burlesque to theatre to comedy to modern. This class is designed to inspire and empower the participants. The goal of this class is to have you to feel comfortable expressing yourself and your style as well as raise your confidence.
ZUMBA TONING – Perfect for those who want to party, but put extra emphasis on toning and sculpting to define those muscles! This class adds a special challenge of adding resistance by using Zumba® Toning Sticks (or light weights), helps you focus on specific muscle groups, so you (and your muscles) stay engaged! The lightweight maraca-like Toning Sticks enhances the sense of rhythm and coordination, while toning target zones, including arms, core and lower body.
STRENGTH 101 –This class is a beginner’s guide to strength training. We will discuss proper form, routine and injury prevention. This class is educational and we will show you how to master the basics. With a slower pace and a focus on the foundation of fitness you will leave feeling successful and have gained strength, balance and confidence.
BODY BLITZ –This workout will challenge all major muscle groups. You will use Body Bars and participate with exercises such as squats, presses, lifts and curls as you strengthen, tone and define your entire body.
SLO FLO YOGA – This class will focus on slower body movements while being deliberate as you move into different asanas that will challenge your strength and flexibility, while at the same time focusing on relaxation and mindfulness.
PILATES MAT – Utilizing the 34 mat exercises developed by Joseph Pilates our Pilates mat classes focus on stabilizing the core, improving posture and strengthening the total body!
Putting a fun, creative spin on the 34 mat exercises our instructor will use your body weight to strengthen and tone the body. This class will always be interesting and ensures you’ll never take the same class twice!
HEELS: WORKSHOP – This all levels dance class will give you the confidence that you’ve always wanted! Come wearing socks or bare feet and be sure to bring your sassy, sexy, self! This street dance course will teach you posture, poise and power and introduce you to sensual choreography. This is an inclusive, fun, safe and beginner friendly environment. Your instructor, Luana, will help you tackle the principles of strutting and posing! Everybody is welcome! Strengthen your body while enjoying the freedom of feeling confident no matter your goals. What you wear is up to you, explore character and expression to a playlist of empowering beats. ($120 for 6 weeks)
