CARDIOVASCULAR TRAINING
LOW IMPACT: A workout to improve cardiovascular fitness and muscle conditioning. Moderate to high energy aerobic patterns for those who prefer to stay closer to the floor. Reduces musculoskeletal stress.

MIXED IMPACT: The best of both high and low impact. This class is a great bridge for those working from low-impact into high-impact class. Be prepared for a challenging workout! Also includes floor work and cool down.

HI/LO INTERVAL: This class incorporates both Hi and Lo impact options- Take your pick! Your instructor will also introduce interval strength training to maximize your workout.

CARDIO PARTY: This powerful intermediate class is a high and low impact, celebrating athletic movement and free-style fun. It goes beyond the traditional high/low moves to create an aerobic experience that sizzles.

CARDIO EDGE: A mix of high and low impact, incorporating interval weight training and cardio drills. This class will give you the edge to your full body workout!

LET'S DANCE: Have you ever wanted to dance on Broadway or dance in a music video? Here’s your chance! This class will breakdown step by step choreographed routines, set to music from top 40 hits, musical theatre, jazz and hip-hop, creating a fun filled cardio workout.

EXTREME HIGH/HIGH CLASS: The ultimate cardiovascular workout. High energy, fast paced, lots of jumping – the sky is the limit and high is the intensity! Will include an additional segment to define and strengthen your muscles.

BOOT CAMP CHALLENGE Get ready for the ultimate total body workout! This class will challenge your strength, agility and cardiovascular fitness. Using interval training techniques switching between cardio endurance, strength and power drills this class is sure to move your current fitness level up, up and up! Pushups, squats, tricep dips, jumping jacks, lunges, running on the spot...the basic training is all there with some amazing tunes to get you through the hard parts. Bring an extra towel to wipe up the sweat when you are done!

MILITARY DRILL/EXTREME CIRCUIT: A group exercise with good, old, basic calisthenics movements. There is NO fancy footwork here! You’ll be skipping, jogging, doing jumping jacks, push-ups, sit-ups, tricep dips and much, much more. It is vigorous and challenging.

CARDIO KICK: The perfect way to start your week.  A mix of cardio and weights just the way you like it....fun and full of sweat!.  This class is sure to rev up your engine and start you up for a great week!

SWEAT & TONE: You’ve been waiting for this class! Upper body, lower body and abdominal toning with great low impact moves designed to bring your heart-rate up and give you the muscle definition you’ve always wanted.

HI-IMPACT CIRCUIT: The High Impact Interval is a high energy, high intensity class that alternates between high impact aerobics and work stations that combine muscle conditioning with plyometrics.

BRAZILIAN BUTT: Hi intensity movements complimented with lower body conditioning. Once the heart rate is increased with high impact intervals, all the leg and glute muscles are targeted through strength training exercises.

ZUMBA: Add some Latin heat and international zest to your workout. Combining fast and slow rhythms with resistance training this class will tone, sculpt and burn fat. It’s a fitness party!!!

POWER WORKOUT: An intense 30 minute workout. This class combines both fast and slow resistance training and plyometrics, using a varying level step platform. Beginners may choose to use a low platform throughout the class.

STEP TRAINING
STEP (Level I, II, III): A high intensity low-impact workout utilizing the STEP. It involves stepping up and down on a platform of various heights (4” to 12”) while simultaneously performing upper body movements. A great class for total body conditioning; excellent cardiovascular benefits plus superior lower body workout!

POWER STEP: This intense and dynamic step training workout is for intermediate to advance “steppers” only. It is designed to further challenge exercisers’ aerobic fitness, muscular strength and muscular endurance. Many of the step patterns include explosive movements such as jumps, runs, hops and lunges. All participants should have proficient step training skills and high levels of strength and aerobic fitness to successfully participate in this class.

TWIN STEP: The Twin step is an exciting change from your regular step class. Rekindle your enthusiasm with the Twin Step workout by using 2 steps set up vertically about 2-3 feet apart. Participants move from their own step to the one to their right, promoting a greater travelling range, more mental challenge & twice the fun.

MILITARY STEP DRILL: Watch out for this class!!! Similar to a Military Drill class with more training emphasis on the step. Also incorporating strength training, high impact aerobics and plyometric movements.

STEP & STRENGTH I/BOSU CHALLENGE: Beginner step incorporating weight training intervals. Alternating weekly with BOSU Challenge (see description under Specialties).

STRENGTH TRAINING & FLEXIBILITY
BALANCE: ABS, BUNS & LEGS: This amazing high intensity strength training class for the Abs, Buns & Legs uses “balance work” as a tool to add extra resistance. Standing on one leg offers the participant the ability to train the neuro-muscular connections that are activated during balance training thus teaching muscle and brain to communicate more efficiently. In addition, the entire body is being lifted by one leg instead of two therefore over-all resistance is potentially doubled offering opportunity for increased strength gains during muscle work.

BODY SCULPT: A non-aerobic conditioning workout to enhance muscle definition, strength and endurance. You will be lead through a workout focusing on proper technique. Abdominal exercise is included. Ankle weights, body bars, dumb-bells, dyna-bands or tubing will be provided.

HARDCORE ABS & BACK STRENGTH/ULTIMATE ABS: Strengthen and define your abdominals, back and waist. All levels are welcome!

DEEP STRETCH: This class is designed to improve your flexibility and posture. Focus will also be on breathing and relaxation. Recommended for all fitness levels.

CORE STRENGTHENING: A terrific class for strengthening your "core" muscle groups located in the torso (abdominals & mid to lower back). Instructor will be using the ball. Be prepared for exercises that will improve your balance and core strength as well as arms and legs.

TOTAL BODY CONDITIONING: This class is the same as a body sculpt class. Full body conditioning using ankle weights, body bars, dumbbells, dynabands and tubing. Abdominal exercise included.

BUNS & LEGS OF STEEL: Lower body sculpt to the extreme!

FLAT ABS: Define, strengthen and flatten those abs. Using stability balls and floor exercises this class is non-stop abdominal workout.

SPORTS - SPECIFIC TRAINING
BOXING: An aerobic, high-intensity, calorie-burning class based on boxing drills. These classes will include intervals of rope skipping, shadow-boxing and various leg exercises for agility. These athletically demanding classes puts you in the ring with power and excitement to give you a knockout workout. Experience the hottest craze in fitness!

CARDIO KICK: This unique class integrates the principles of self-defense with physical fitness in a mind-body discipline.

BOOT CAMP: Kick-boxing, Boxercise, Military Drills and Cardio Combat are a few of the techniques combined together to make this a total body workout. Get yourself kick-started for the week with this dynamic class.

SPINNING
SPINNING MIND/BODY: following the format of a traditional spin class with the additional focus of Mindful Movement. Placing awareness on breathing to sharpen the connection between the mind and body, this can be used in racing situations to reduce cardiovascular stress while maintaining high level performance. This is a 45-minute intermediate level class.

SPECIALTY CLASSES
PILATES: A workout that emphasizes alignment and breathing technique. Working with the torso as the body’s center; exercises target abdominals, lower back and hips. This class enhances muscular balance and improves posture; essential in reduction of injury risk in everyday activities. Participants should take 15-20 Intro to Pilates classes before moving to Pilates II.

KARATE: This class is taught by Andrea Workman and Olga Summers, fourth degree black belt instructors produced by Sensei Masami Tsuruoka. We invite beginners to join us (no uniform required initially) in learning and participating in the martial art of Shotokan Karate. The benefits (in addition to the development of self defense skills) are strength, endurance, flexibility, mind/body co-ordination, balance, speed, power, concentration, self-discipline, self-confidence, respect and controlled breathing.

ASHTANGA YOGA: Connects the flow of postures with breath awareness in a sequence that creates heat and releases stored energy in the body. Builds strength, flexibility and endurance.

HATHA YOGA: Is a classic approach to yoga that emphasizes physical detail and focus. Energizes and tones.

HATHA LEVELS 1-2: DEEP STRUCTURE A rigorous class in structural fundamentals for all levels (except absolute beginners). Essentials of symmetry, balance, hip mobility, shoulder integrity, and effortless strength.

NIA: This class combines dance, martial arts and healing arts (yoga). It is a unique and personalized workout experience that is fun, energetic and full of spirit. Come dance, get fit and have fun!

YOGA HIP AND HAMSTRINGS: Learn how to increase your flexibility, improve your posture, expand your lung capacity & strengthen your muscles, keeping you running better, faster & easier.  This yoga program is for men and women of all running abilities, including beginners.

30-MINUTE POWER WORKOUT: Enjoy a mixed impact fast & furious workout. Cardio & full body sculpt (including abs) packed into 30 fun filled minutes.

POWER YOGA: Based upon Ashtanga Yoga this class is a dynamic/moving class where one posture moves seamlessly into the next. Breath is linked with the postures, internal and external heat is cultivated and the practitioner is able to maximize strength, flexibility and concentration, resulting in increased energy and an overall sense of well being.

BEATS, BREATH AND FLOW YOGA This class combines the flow of Ashtanga yoga with a musical beat. Students will focus on linking your breath to movement while keeping you energized.

BOSU SCULPT: BOSU will improve your balance, coordination and neuro-muscular function as you improve your sense of body awareness, postural alignment and positioning.  And it’s amazing fun!

FOR MORE INFORMATION on our Group Exercise Program, please contact Patsy McLean, Group Exercise Director at 416.367.9957, ext. 286. For Group Exercise and spinning hotline, please call 416.367.9957, ext. 6.