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that blends high-energy Zumba® moves with low-impact aqua fitness.
Aquatics Maximum Power Intense
Training (AMP-IT) is an in-water physical training program that consists of a
variety of scientifically-proven, high-intensity exercises provided in an
aquatic workout. It utilizes deep water running, which in a highly fit person
equals or surpasses land-based running and has an improved effect on their
VO2max. This class is offered by MCCS Semper Fit Aquatics
This class uses a combination of postures inspired by ballet and other
disciplines like yoga and Pilates. The barre is used as a prop to balance while
doing exercises that focus on isometric strength training combined with high
reps of small range-of-motion movements incorporating light handheld weights to
bring the burn during all those reps, as well as mats for targeted core work.
This strength training class is
designed to build strength, increase endurance and burn body fat. Each class
will focus on strength training major muscle groups using light weights with
heavy repetitions using a variety of strength training equipment in a fun and
motivating atmosphere. Appropriate for ALL fitness levels.
This is another strength
training class utilizing barbells to tone entire body. It challenges all major
muscle groups with exercises such as squats, lunges, presses, pull, and push.
Bokwa® is a new and
completely different approach to group exercise that is rapidly spreading
across the globe. Bokwa® participants draw letters and numbers with their feet
while performing an energizing and addictive cardio workout routine. Moving
together to today’s most popular music, participants of all ages draw the Bokwa® L, 3, J, K and
dozens of other steps.
BOKWA® Punch & Strike™
This class is loaded with
intensity. This is serious power and strength cardio workout for men and women.
& Strike combines the Bokwa® rhythms of recent popular music with structured steps
that will take you on a journey that will make your heart race and your muscles
fire like never before.
This high-intensity training
will help you to improve your cardiovascular fitness as well as your muscle
strength and endurance. You will perform one exercise after another in a
circuit with no or little rest.
Cycle class is an indoor
cycling class on a stationary spin bike with great upbeat music. It is an
effective cardio and strength workout with variety of imaginary course settings
by the instructor including hill climb, downhill, rolling hill, flat, head
wind/tail wind, and more.
FF Spin Party
This is a 1.5-hour class that
is combined Cycle class with functional fitness exercises led by the
experienced cycle and fitness instructor.
The High Intensity Tactical
Training (HITT) program's primary purpose is to enhance operational fitness
levels and optimize combat readiness and resiliency for the Marines. This is the
comprehensive strength and conditioning program. Emphasis of the HITT program
is on key components with relation to superior speed, power, strength endurance
and overall combat readiness while reducing the likelihood of injury and
ensuring that all Marines are physically prepared for combat. Active Dynamic
Warm-Up, Strength and Power, Speed and Agility, and Flexibility and Core
Stability are the major four components of the HITT training. You will work on
all the four components in each class.
Insanity® uses a method
called Max Interval Training. It is a combination of cardio and plyometric
drills with intervals of strength, power, resistance, and core training. It all
happens in long bursts of maximum-intensity exercises with short periods of
This class goes with
"Tabata" interval training, which is one of High-Intensity interval
trainings and one form of cardiovascular trainings. Duration of one set is 4
minutes. You will do single exercise with the interval of 20 seconds on -10
seconds off, and repeat it for 8 times. It is a great class for you to improve
your cardiovascular ability.
MixxedFit® is a dance fitness
program that is a mix of explosive dancing and boot camp toning. Everything in
the class is “explosive” which helps you to burn more calories and to challenge
physically and mentally.
A group resistance exercise class. The
class utilizes a light-to-moderate-weighted barbell and do lots of repetition
to work on total body.
A total-body strength
and cardio conditioning that helps you blast fat and build lean muscle fast.
This hour long class is great
for conditioning, toning and strengthening your entire body, targeting your abs
and back. (Core)
STRONG by Zumba®
Strong by Zumba combines body weight, muscle conditioning,
cardio and plyometric training moves synced to original music that has been
specifically designed to match every single move.
Tabata Interval training is in
high-intensity, low- (or no-) equipment workouts. This structured interval
workout consists of 20 seconds of all-out work, followed by 10 seconds of rest,
repeated for a total of eight times on the same exercise.
Turbo Kick LIVE class is packed with real kickboxing moves, calorie-blasting HITT training, and body weight exercises. Sculpt your upper and lower body and burn major calories with rhythmic boxing and kickboxing combinations.
A series of balance, strength
and flexibility poses and movements that will connect your body, mind and
spirit. Build physical and mental muscle!
Yoga for Beginners
A class designed for the yoga
novice. If you've always been intrigued by yoga but have never taken the first
step to attend a class, this is the class for you. Basic yoga movements and
stretches will enable you to feel confident and strong in our Yoga Flow or Yoga
Mixes body sculpting movements
with easy to follow dance steps mainly derived from Latin backgrounds. The
routines feature aerobic interval training with a combination of fast and slow
rhythms to tone and sculpt the body. It targets areas such as the glutes, legs,
arms, abdominals, and the heart. Dancing skills are not necessary.
class is a blend of specific Zumba® movements with body sculpting
movements by utilizing light dumbbells to add strength exercise components into
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