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Water-based workouts 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
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.
High intensity exercises to help build
strength and tone the body overall.
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™
Bokwa® Punch & 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.
Martial arts techniques with fast-paced
A high intensity interval training program
that builds strength and stamina.
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
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
Family Aqua Zumba®
Aqua Zumba® for the whole family!
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
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.
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 rest.
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.
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
A group resistance exercise class. The
class utilizes a light-to-moderate-weighted barbell and do lots of repetition
to work on total body.
program for the prenatal and the postnatal periods.
A total-body strength and cardio conditioning
that helps you blast fat and build lean muscle fast.
Punch & Strike™
A power and strength cardio workout that
combines BOKWA® rhythms of recent popular music with structured steps.
This hour long class is great for
conditioning, toning and strengthening your entire body, targeting your abs and
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.
A total-body resistance workout that allows
you to perform hundreds of bodyweight exercises to develop strength, balance,
flexibility and core stability simultaneously.
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!
A series of balance, strength and flexibility
poses and movements that will connect your body, mind and spirit. These poses
are held for much longer than in our traditional yoga class.
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 classes.
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.
Zumba Toning class is a blend of specific
Zumba® movements with body sculpting movements by utilizing light dumbbells to
add strength exercise components into Zumba®.
Zumba combining with toning and strengthening
power of step aerobics.
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