GROUP FITNESS
Group Fitness


Aqua Zumba®

Water-based workouts that blends high-energy Zumba® moves with low-impact aqua fitness.


AMP-IT

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


Barre

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.

 

Body Blast

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.

 

 Body Tone 

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®

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. 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.

 

Circuit Training 

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

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.

 

 HITT Training

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® Live

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.

 

 Interval Training

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®

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.


Muscle Madness

Muscle Madness is a group resistance exercise class. The class utilizes a light-to-moderate-weighted barbell and do lots of repetition to work on total body.

 

 Nightclub Cardio

Another great cardio dance class with music ranging from hip hop, rock, rap, dance, techno, pop and the list can go on from there! Dancing skills are not necessary. Jump in the class and enjoy sweating with such variety of playlist!!


Muscle Madness

A group resistance exercise class. The class utilizes a light-to-moderate-weighted barbell and do lots of repetition to work on total body.


P90X® LIVE

A total-body strength and cardio conditioning that helps you blast fat and build lean muscle fast.

 

Pilates

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

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

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.

 

 Yoga 

A series of balance, strength and flexibility poses and movements that will connect your body, mind and spirit. Build physical and mental muscle!

 

 Yin Yoga

Yin Yoga directs the stimulation normally created in the asana portion of the practice deeper than the superficial or muscular tissues. It targets the connective tissues, such as the ligaments, bones, and even the joints of the body that normally are not exercised very much in a more active style of asana practice. Yin Yoga generally targets the connective tissues of the hips, pelvis, and lower spine.

 

 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.

 

 Zumba®

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

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®.

 

 

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