Virtual Classes

December 2022

“Fitness for You” December 2022 Virtual Fitness Descriptions:

All levels are welcome!

Weights + Waist with Charissa:  In repetitions of 8 for 2 rounds, participants will move through various exercises that aim to strengthen the major and minor muscle groups and whittle the waist! Strength and core training is beneficial to bone health and posture. Get waisted! A mat is suggested.

Yoga Relax with Shannon: If stress and duress is overtaking you, retreat to this year-end calming Hatha Yoga practice! Using A Yoga block and Yoga mat, various poses (asanas) that focus on opening the body will be explored. No Yoga experience is necessary.

Inner + Outer Thighs with Ashley: Grab a mat and loop bands to engage in this 30-minute sculpting experience! In intervals of 45 seconds of work followed by 15-second intervals of recovery, attendees will execute exercises that will strengthen the hips and legs. Stay a leg…ahem, step ahead with this low-intensity workout! Loop bands of easy to moderate resistance suggested.

HIIT + Roll with Shannon: This 30-minute class will consist of a 20-minute block of high-intensity exercise followed by 10 minutes of self-myofascial release. The fusion of strength training and myofascial release is integral to muscle and bone health and helps reduce injury and immobility. Participants can expect to utilize light weights to perform strength exercises in intervals of 30 seconds of work followed by 10-second recovery periods.  A mat is suggested.

Express Abs on the Floor with Charissa: This is all about abdominal training! In 30-minutes flat, expect an absolutely intense abdominal workout! In intervals of 30 seconds of work followed by 10-second recovery cycles, participants will engage in exercises designed to strengthen the transverse abdominis, rectus abdominus, internal and external obliques and the pyramidalis. Don’t wait until the new year! Get fabulous today! A mat and 1 moderate to heavy weight will be utilized.

Yoga Strong with Shannon: (Building 53) In-person Only This non-traditional Yoga class is infused with light weights for a total body experience! Guided by common Yoga poses, participants will connect the mind, body and spirit during the 30-minute practice. No Yoga experience needed to join this class. A Yoga mat is suggested.

Upper Body Sculpt with Ashley: Using moderate to heavy weights, participants will execute various upper body exercises that increase mobility and strength. Remaining upright for the duration of the class, muscle groups like the biceps, triceps, shoulders, and trunk will be explored. Intervals of 45 seconds of work followed by 15-second recovery intervals will be explored.

Easy Stretch with Charissa: Don’t let the holidays tighten your pockets or your body! Release undue stress and tension with gentle stretching! Stretches designed to relieve commonly stressed muscles and muscle groups like the shoulders, trunk, hips, and hamstrings will be explored. Don’t miss the opportunity to unwind as the winter approaches! A mat is suggested. Strap or towel optional.

Cycle Circuit with Charissa: (Rockledge Fitness Center) In-person Only Work to exhaustion with multi-terrain circuits! In varying intervals, participants will experience navigating terrains that are sure to challenge novice to seasoned cyclists! Expect to reach anaerobic phase! No Cycling experience needed.

Functional Fitness| Focus: Hand Alignment with Shannon: Functional fitness involves training to safely execute activities for everyday movement like squats, lunges, pushing and pulling. In this 30-minute class, participants will focus on recognizing the proper position of the hands in space when in functional motion and the importance of abdominal activation in protecting the spine. Light to medium weights are suggested.

Lower Body Sculpt with Ashley: Complete the week with lower body strength training! In intervals of 45 seconds of work followed by 15-second recovery periods, participants will utilize moderate to heavy weights to activate the gluteal muscles, quadriceps femoris, hamstrings, and gastrocnemius while remaining upright. Get lower body strong!

Swiss Ball Strong with Shannon: Get on the ball for an anti-gravity workout designed to challenge beginner to advanced participants! The Swiss ball will be utilized to activate the major muscle groups throughout this 30-minute total body workout. (For any anti-gravity class, a neutral spine and abdominal activation is integral.) Light to heavy weights and a mat suggested.

Mat Pilates with Charissa: Grab a sticky mat and prepare for a 30-minute classical Pilates class! A great low-impact, high intensity workout, Pilates focuses on the breath, while executing exercises that are designed to lengthen and strengthen the body simultaneously. It’s a transformative experience!

Strong & Stable with Shannon: (Building 53) In-person Only Focus on stability and strength using hand weights and bodyweight! To maintain healthy bones and muscle, strength training at least 3 times a week is recommended. Join this half hour class for major benefits with minimal time investment! Light to heavy weights are suggested.

Mobility Cardio + Abs with Ashley: No equipment is necessary for this 30-minute cardio class! Intervals of 30 seconds of work followed by 10-second intervals of recovery will guide the workout. While remaining upright, participants can expect a low-impact cardiovascular experience.

Bodyweight Only with Charissa: Using a fitness mat, participants will use their own bodyweight to achieve fat oxidation at rest. In intervals of 30 seconds of work followed by 15-second cycles of recovery, this strength class is sure to incite a sweat! Major and minor muscle groups will be explored.

HIIT for the Holidays! with Charissa: (Rockledge Fitness Center) In-person Only Looking to combat fat this holiday season?! H.I.I.T (High Intensity Training) is the fix! In intervals of 30 seconds of hard work followed by 15-second recovery intervals, participants will engage in bursts of hard work succeeded by short periods of recovery. Don’t miss this fat burning experience! Equipment will be provided.

Strong & Stable Stocking Stuffer (Edition) with Shannon: Stocking stuffing involves compact gifts that are quite useful and pack a necessary or big punch! This class will involve utilizing one’s own bodyweight to perform exercises common to daily activity (gifts of the instructor) that will increase heart rate and lead to instant energy expansion and cardiovascular benefit! This compact, 30-minute strength experience is filled with strengthening which is necessary to maintain bone health and it’s sure to involve light to heavy weights which serve as “stuffing”! A mat is optional.

Total Body Tabata with Ashley: Cardio, strength, and core equate to a total body workout! Using heavy weights, participants will execute various exercises to achieve exhaustion or near exhaustion. 20-second intervals of work and 10-second recovery cycles will guide this 30-minute class. A mat is suggested.

Holiday HIIT with Shannon: 30 seconds on, 15 seconds off! This high-intensity interval training class involves strength-training for fat burning! Just in time for the holidays, prepare to burn or oxidize over-indulgences! Participants will need medium to heavy weights to perform exercises designed to benefit the total body. A mat is optional.

Abs and Back with Charissa:  Moderate to heavy weights and a mat will be utilized to engage in this 30-minute trunk experience! Guided by rounds of 8 repetitions, 4 cycles of each exercise will be performed. Don’t wait to make a New Year’s resolution, get “core”ageous today!

Abs Only with Ashley: It’s an express abdominal class! 45-second intervals of work followed by 15-second recovery intervals are sure to challenge beginner to advanced fitness enthusiasts! This low-impact, high intensity class is one not to miss! A mat is suggested.

De-Stress Stretch with Charissa: Unwind as the winter and holidays rage on! Using a fitness mat, participants will gently move through stretches that aim to ease muscle and joint tension.  Don’t take stress into the new year! Get stretched!

Loaded Yoga with Shannon: Increase Yoga intensity by adding free weights! Designed to challenge and strengthen new and seasoned Yogis alike, infuse intentional stretching and strengthening into the year-end mayhem! Complimented by breath control and mind-body awareness, participants will utilize light to medium weights throughout this 30-minute, non-traditional yogic experience. A Yoga mat is suggested.

Tabata Abs + Glutes with Ashley: Using loop bands and a mat, experience maximal fitness benefits in a short amount of time with Tabata training! Intervals of 20 seconds of work followed by 10-second intervals of recovery will guide this 30-minute class. Sculpt, tighten and strengthen the abdominal and gluteal muscles efficiently!

Kick Drills with Charissa:  Kick out the old and prepare for the new with kick drills! As the end of the year nears, there is no better way to close 2022 than with cardio kick training! Front kicks, roundhouse kicks, crescent kicks, flick kicks and more will be explored! No equipment necessary.

Total Body Strength with Ashley:  Heavy weights and a mat are suggested for attendees of this 30-minute strength workout! 45-second intervals of work followed by 15-second recovery intervals will guide this high-intensity interval training class. It’s all about bone health and fat burn at rest!

Banded with Charissa: Grab some loop bands and a mat and let’s get “Banded”! Moderate to strong resistance bands will aid in achieving a low-impact, high-intensity workout experience! This total body workout is designed to sculpt and strengthen the major and minor muscle groups. Close the year out strong!

Yoga Holiday Detox with Shannon: Ease into the new year by releasing muscle and joint tightness! A Yoga practice for all levels, this Hatha Yoga-based class will involve opening of the hips, heart and shoulders. Other problem areas including the hamstrings, spine, and feet will also be explored. No Yoga experience needed. A Yoga mat is suggested.

Chair Tabata with Ashley: Using a stationary chair and light weights, prepare to work to exhaustion! Intervals of 20 seconds of work followed by 10-second intervals of recovery will guide this 30-minute class. Tabata involves short bursts of intense exercise to achieve maximal fitness results in a minimal amount of time. The final class of the year, participants are sure to finish the year fiercely!