CLASSES
Begin your journey to a healthier body with these exciting classes! Meet new friends, have fun, and experience the gifts that a healthy body can bring. Never taken a fitness class before? No problem. All classes accomodate beginning to advanced levels of fitness. Get started now by choosing a class below to learn more. There is no time like the present and besides, all classes at The Gymnasium are included in the membership fee!
A high-intensity full-body strength class that combines high repetition exercises with plate loaded bars. This energetic music driven class uses a variety of strength training exercises to help you get lean, toned, and fit – fast!
Equipment Needed:
-Barbell with weight plates
-Bench with risers or a step deck
-Yoga/Exercise mat
60 minutes.
This class is a fun and energizing mix of cardio and strength building moves using interval training methods to achieve maximum fat burn, metabolism boost, and strength gains. All levels friendly! No repeated exercises!
Format:
-5 minute Warmup
-35 minutes of work (as many reps as YOU can do in a 45 second period of time, then enjoy 15 seconds of rest before moving on to the next exercise! If any exercise just doesn't work for you, do any other exercise that does for those 45 seconds!)
-5 minute Cool Down + Stretch
Equipment Needed:
-Yoga/Exercise mat
-1 Dumbbell (optional!)
If you have a carpeted space to work on, feel free to wear socks or go barefoot. If you will be on hardwood or laminate floors, wear sneakers. Options will be given throughout the workout.
45 minutes
This complete strength training workout incorporates circuit training using light free weights, dumbbells, and stability balls to target each major muscle group for toning and strengthening. This class will benefit all levels from the beginner to the experienced weight lifter.
Equipment Needed:
-Dumbbells (anywhere between 3 and 20 pounds, depending on your strength training experience)
-Yoga/Exercise mat
-Stability ball
-Chair
60 minutes.
This class is a fun mix of upper body and core strength building moves using interval training methods to achieve maximum fat burn, metabolism boost, and strength gains. Let's tone up that mid-section and sculpt those shoulders, biceps, and triceps. All levels friendly! No repeated exercises! Options will be given throughout the workout.
Format:
-5 minute Warmup
-35 minutes of work (as many reps as YOU can do in a 50 second period of time, then enjoy 20 seconds of rest before moving on to the next exercise! If any exercise just doesn't work for you, do any other exercise that does for those 50 seconds!)
-5 minute Cool Down + Stretch
Equipment Needed:
-Yoga/exercise mat
-1 light to medium pair of dumbbells
-1 medium to heavy pair of dumbbells
-1 single heavy dumbbell
If you have a carpeted space to work on, feel free to wear socks or go barefoot. If you will be on hardwood or laminate floors, wear whatever you will be most comfortable in.
*** If you feel the need to get cardio in during this class, you may swap out any exercise with a Cardio Fusion or Kickboxing move; it's your workout! Replacing 3-5 of the strength moves with cardio moves will be plenty to get your heart rate up.
**Please Note** If your primary goal is to build muscle and body strength, and you are using this class as one of your strength training sessions for the week, please do not swap out a strength move for a cardio move, as this will only inhibit your strength gains. Remember, having more muscle on your body will help you burn more calories even at rest.
45 minutes.
Let go of everything you’ve ever heard about yoga, and just come try it. Think of this class as the time where you create functional health in your body, thus helping you to go farther in all aspects of your fitness journey. This class will focus on de-stressing the body and mind while building strength, working on balance, gaining mobility in the joints, and releasing tension from tight muscles while tuning into the wisdom of our breath. This is an all levels of flexibility and fitness friendly class (aka, no need to be able to touch your toes!).
Feel free to keep socks on as long as they are serving you, but please no shoes.
Equipment Needed:
-1 pair of Yoga Tune Up(R) balls - you can buy them from Marnie at the Gym, or: https://www.
-Yoga strap (a belt, tie, or rope will work - but nothing stretchy!)
-Folded blanket to sit up on/cushion for the knees
-Yoga block (preferably 2 of them and choose thicker over thinner if you need to buy some)
We use these props to make your practice as supportive and appropriate for your body as can be, so you are able to have the best experience possible. Have a good couch cushion or pillow nearby for extra support. You never know when you might want a little extra oomph to support this elbow, or that knee! Feel free to use any other yoga props you have at home. If you don't have a yoga mat, that's okay. In that case, choose a location in your home that's carpeted.
There are plenty of places to buy yoga props. Three websites we recommend are:
https://www.everydayyoga.com/
https://www.yogaaccessories.com/
https://www.yogadirect.com/
60 minutes.
This is a gentle to Moderate yoga class, including pranayama (breathwork) and meditation. Practices are inspired by Ayurveda (the sister science of yoga). This class will be seasonally appropriate to help you stay balanced as the seasons change. Posture options will be offered throughout class. The practices should work for your body however you've shown up on your mat today. Paula does not teach with music, so if you'd like to create your own mellow playlist to have going in the background, please do. However, sometimes it's nice to give the senses space to rest.
Equipment Needed:
-2 Yoga blocks (choose thicker over thinner if you need to buy some)
-Yoga mat
-Optional: Eye mask or any other props you like to use.
There are plenty of places to buy yoga props. Three websites we recommend are:
https://www.everydayyoga.com/
https://www.yogaaccessories.com/
https://www.yogadirect.com/
60 minutes.
In this slow paced hour, experience the best of yin yoga, restorative yoga, and mobility exercises to increase your flexibility, joint health, circulation, and mental well-being. You will be guided through longer held postures on the mat targeting the connective tissues, super tight muscles, and mobility issues in the joints. Many options will be given so you can get the most of out this renewing hour, no matter your level of fitness or flexibility. This is the perfect class for post-workout, post-run, and definitely post stressful week! Calm your nervous system and rejuvenate your entire being so you are relaxed, focused, and READY to enjoy the weekend at your best.
If you would like to get the most out of this class, and you plan on taking class over Zoom, or you would feel more comfortable using your own set of props at the Gym, please invest in the materials listed below.
Equipment needed:
-1 pair of Yoga Tune Up(R) balls - you can buy them from Marnie at the Gym, or: https://www.
-1 Non-Stretchy yoga strap, belt, or tie (minimum 4 feet long)
-2 Yoga blocks (choose 4 inch blocks over 3 inch blocks if you need to buy a pair)
-1 blanket - the thicker the better (a 2nd blanket is helpful if you get chilly!)
-1 round yoga bolster. 9-10 inches wide by 26-30 inches long. If you already have a rectangular bolster in similar dimensions, that will be usable, but you will need extra blocks to prop it up appropriately for certain poses. If you plan on using your rectangular bolster, please have at least 3 blocks as well.
-Feel free to use your yoga mat, but there is technically no need for one during this class if you are on a carpeted floor.
-Feel free to keep socks on as long as they are serving you, but please no shoes.
We use these props to make your practice as supportive and appropriate for your body as can be, so you are able to have the best experience possible.
There are plenty of places to buy yoga props. Three websites we recommend are:
https://www.everydayyoga.com/
https://www.yogaaccessories.com/
https://www.yogadirect.com/
60 minutes.
This fantastic cardio workout performed on stationary bikes uses the latest science and technology together to get you the best cycling workout possible! Simulates real life terrain where the instructor leads you through hills, sprints, and jumps using visualization and motivating music. Ride on!
Equipment Needed:
-Any stationary bike (recumbent, assault, or even an air-dyne will work!)
45 minutes.
Join us for 40 minutes of High-Intensity Interval Training both on and off the bike. The class will move with intense cardiovascular cycle activity, strategically adding in short periods of intense OFF the bike anaerobic exercise. Each exercise will be introduced with options allowing everyone an opportunity to participate. This class is designed to be FUN and to target muscles not always worked during a Cycle Class.
Offered in the Gym Only - 40 minutes.
Let's go on a wild ride together! This cardio workout performed on stationary bikes uses the latest science and technology together to get you the best cycling workout possible. Simulates real life terrain where the instructor leads you through hills, sprints, and jumps using visualization and motivating music. Class will end with a sequence of core exercises using bodyweight and light to medium dumbbells to strengthen your entire core, followed by cool-down and stretch.
Equipment Needed:
-Any stationary bike (recumbent, assault, or even an air-dyne will work!)
-Dumbbells or a weighted plate for the core section of class.
-Yoga/Exercise mat for the core section of class.
60 minutes.
This blood-pumping cardio workout performed on stationary bikes uses the latest science and technology together to get you the best cycling workout possible! Simulates real life terrain where the instructor leads you through hills, sprints, and jumps using visualization and motivating music. Class will end with a sequence of glute exercises using bodyweight and light to medium dumbbells to strengthen your entire backside, followed by cool-down and stretch.
Offered in the Gym Only - 60 minutes.
A high-intensity dynamic and explosive class that incorporates kickboxing techniques with an intense cardio workout. Increase your aerobic capacity, improve your strength, agility and quickness while burning a high number of calories! All fitness levels are welcome. This class will get your heart pumping and every muscle in your body working to build strength and burn fat.
Equipment Needed:
-Yoga/Exercise mat
-Dumbbells are used occasionally, but not in every class
45 minutes on Thursdays.
50-60 minutes on Sundays.
Total Body Burn is a fun full-body workout combining cardio with strength training where participants move at their own pace using their own bodyweight and dumbbells. Short interval training sets of work are used to create maximum fitness benefits. Easy to follow for every fitness level, we will work and then rest using optimal timing for maximal fat burn and strength gains.
Equipment Needed:
-Yoga/Exercise mat
-1 light to medium pair of Dumbbells
45-50 minutes.
This body shaping class focuses on improving full-body strength, toning your core, increasing flexibility, and burning calories by guiding you through a range of traditional weight training and functional training exercises. Using low-impact isometric and full-range movements, strengthen your muscles while having a blast to some motivating tunes.
Equipment needed:
-Sturdy chair
-Yoga/Exercise mat
-Pair of light dumbbells (2-5 pounds) and one heavy dumbbell (8-15 pounds)
-Pair of gliding discs OR paper plates on carpet OR washcloths on hardwood
-Resistance bands
-Stability ball
45 minutes.
Movement For Life is a blend of strength, balance, and cognitive training designed to stimulate the mind and body. This class is designed for anyone with any movement disorders (Parkinson’s disease), physical limitations, active agers, or maybe just for someone who hasn’t been active for quite some time! Your body and mind will be challenged by focusing on functional fitness to allow you to maintain independence with confidence. Every class is a unique blend of exercises and movements designed to work on balance, fall prevention, power, strength, gait, and mobility.
Offered in the Gym Only - 60 minutes.
*Additional Fee for this class