“Fitness for You” February 2024
Virtual & In-Person Fitness Descriptions:
All levels are welcome!
Thursday, February 1st
Chair Towel Stretch with Charissa: Relieve achy joints and shortened muscles with towel stretches using the chair! With an arm length towel or strap and a stationary chair, participants will lengthen and rejuvenate the major and minor muscle groups. Stretching is beneficial to muscles and joints for the ease of performing daily tasks.
Friday, February 2nd
Total Body Stretch with Shannon: Close the work week with stretching to aid in stress relief and increase joint range of motion. Stretching is beneficial to the health of muscles and joints and aids in averting preventable injuries. Prepare to stretch the total body! Participants need a fitness mat.
Cardio ❤️ Tabata with Ashley: Kickstart Heart ❤️ Health Month and the weekend with cardiovascular exercise! For intervals of 20 seconds of hard work followed by 10-second recovery intervals, fitness enthusiasts will engage in low-impact, high-intensity fitness training. Participants will perform all exercises while remaining upright. Get heart fit!
Monday, February 5th
Functional Fitness: Focus| ❤️Heart-Centered Balance with Shannon: Find spatial awareness of the body in this heart-focused edition of functional fitness training! Prepare to find correct posture and balance, both physically and mentally, to achieve fluidity in performance of daily activities. Light weights and a mat will be utilized.
Tuesday, February 6th
Cardio ❤️ Dance Combos with Charissa: Add some fun to rigid exercise routines! For 30 minutes, participants will learn basic steps of a sequence and build upon each sequence to keep the brain and heart working! Dancing also releases positive endorphins that help decrease stress and improve mood! Don’t miss this Heart Month specialty class! No dance experience needed.
Wednesday, February 7th
Upright Upper Body with Ashley: Grab some moderate to heavy hand weights and get busy! To strengthen the upper body participants will perform exercises in intervals of 45 seconds of work followed by 15-second recovery/rest intervals. Prepare to engage muscles of the shoulders, back, chest, biceps, triceps, and abdominals and back! All exercises will be completed while standing upright.
Heart Energy, Heart space, Compassion and Stillness ❤️ – Non-Sleep Deep Rest with Allison: Celebrate the month of February and the health of your heart by reducing stress and boosting your body’s innate relaxation response with the practice of non-sleep deep rest (NSDR). NSDR is rooted in the ancient tradition of yoga nidra (“nidra” meaning sleep) and combines mindful breathing and body scanning to bring oneself into an aware, yet deeply relaxed state.
Thursday, February 8th
Stretch & Flow with Charissa: Invigorate muscles and joints with fluid stretching! Each stretch will seamlessly transition into another for a gentle, total body experience! Stretching is recommended daily. Don’t miss this rejuvenating class! A mat is suggested.
Pilates + Stretch with Charissa (In-Person Only) RKL II Rm. 220-B: Achieve the Pilates Body! This Pilates class is designed to stretch and strengthen the body simultaneously, while targeting stretches for the muscle groups that are often over-worked and overlooked. It’s a class not to miss! A mat and light weights will be utilized.
Friday, February 9th
❤️Heart Strong Yoga with Shannon: Find a fitness mat and let’s get rooted! An evolutionary Yoga class, participants can expect to fuse strength training and yogic stretching for a well-rounded workout! Authentic poses will be explored using light to heavy weights. No Yoga experience is needed.
Upright Lower Body with Ashley: Close the week with lower body strength training! Using moderate to heavy weights, participants will perform high-intensity exercises in intervals of 45 seconds of hard work followed by 15-second rest/recovery intervals. Strength training helps to maintain bone and muscle health. All exercises will be executed while remaining upright. Commit to HIIT strengthening! Some strength training experience is suggested.
Monday, February 12th
H.I.I.T Love ❤️ with Shannon: We love HIIT! Not only are maximal results achieved in a minimal amount of time, but the heart is strengthened, and the mood is elevated! High-Intensity Interval Training (HIIT) involves quick bursts of hard work followed by short recovery cycles. For this workout, intervals of 30 seconds of work followed by 10-second rest cycles will be performed. Light to heavy weights and a mat are suggested.
Tuesday, February 13th
Cardio ❤️ Kicks with Charissa: Add authentic kicking drills to spice up stale cardiovascular fitness routines! Participants will learn proper form and alignment of the body to perform genuine kickboxing kicks! Prepare for roundhouse kicks, front kicks, back kicks, and sidekicks for a cardio kickboxing kicks challenge! No kickboxing experience needed.
Yoga Strength with Shannon (In-Person Only) Building 53: Fuse Yoga and strength training for an unconventional, yet empowering practice! This Hatha-based class is designed to increase flexibility and strength for performance of daily activities. Participants will focus on transitions and poses with mind-body connection while incorporating breath control. Open the week with awareness and intention! A Yoga mat is suggested.
Wednesday, February 14th
OD Heart-Based Meditation with Leslie: This 15-minute Heart-Based Meditation is a simple and easy daily practice that relieves stress, increases energy, supports healing, and encourages personal and spiritual growth and wellbeing.
Glide n’ Go with Ashley: Change things up with fitness training using gliders or paper plates! A cardio and strength-based class, participants will execute exercises like lateral lunges and mountain climbers in 30-second intervals of work followed by 10-second intervals or rest/recovery. It’s a workout not to miss! A mat is suggested.
Thursday, February 15th
Recovery Stretch with Charissa: Did the week start off with getting less sleep than usual? Don’t fret! It’s the post-Super Bowl, end of week stretch class! Using a fitness mat, participants will perform stretches for the major and minor muscle groups of the body. Prepare to feel restored and relaxed after this recovery experience!
HIIT ❤️ Treadmill with Charissa (In -Person Only) RKL II Rm. 220-B: Take it up a bit with treadmill fitness! In intervals of 20-60 seconds of hard work and even shorter recovery cycles, participants will engage in high-intensity intervals of walking or running. Keep cardiovascular health in check with treadmill training!
Friday, February 16th
Yoga for Athletes with Shannon: Designed with fitness enthusiasts in mind, this class focuses on hip opening, muscle lengthening and breath control. By increasing joint range of motion, muscle strength, and flexibility, participants will gain improved ease of movement for daily tasks and better quality of life. To join, participants will need light to heavy weights and a mat. Get Yoga fit!
Cardio ❤️ Craze with Ashley: How fit can the heart get? This high-intensity interval training class involves performing cardio exercises in 30-second bursts of hard work followed by 10-second cycles of recovery. Cardiovascular health is important to the circulatory system and heart health. Get better sleep and detox (ahem, sweat)!
Tuesday, February 20th
❤️Heart-Based Chair Stretching with Shannon: Help reduce stress and muscle tension by leveraging a chair for stretching! Participants will learn practical ways to use work chairs for daily stretching. The only equipment needed is a straight-backed chair with wheels. Open the week and open the heart with this experience!
Tabata Cardio❤️ Circuit with Charissa: Take the Tabata cardiovascular challenge! In intervals of 20 seconds of work followed by 10-second recovery intervals, participants will perform low-impact, high-intensity cardio exercises. Prepare to engage in stationary sprints, burpees and more! Get cardio fit!
Yoga for Fitness Enthusiasts with Shannon (In-Person Only) Building 53: Gear up for a total body Yoga practice! Asanas (poses) which increase stability, flexibility, and improve joint range of motion for the major and minor muscle groups will be performed. As participants engage in class, the instructor will coach participants on spatial awareness and controlled breathing. A Yoga mat is suggested.
Wednesday, February 21st
HIIT Compound Strength with Ashley: For intervals of 45 seconds of work followed by 15-second recovery intervals, participants will perform exercises that involve working 2 or more muscle groups simultaneously. Moderate to heavy dumbbells and a mat will be utilized. Commit to strength HIIT (high-intensity interval training) for the health of the bones and muscles! Some strength training suggested. Get fit with HIIT!
Thursday, February 22nd
Total Body Stretch with Charissa: Feeling lethargic and short of breath? Then it’s time to stretch! This class will focus on breath control and alignment for a fulfilling stretch experience! By stretching regularly using proper form, participants protect the body from injuries that result from overuse, compression, or restriction. A fitness mat is suggested.
Cardio Cycle with Charissa (In-Person Only) RKL II Rm. 220-B: Can we get a revolution? Ok, maybe more than one! This is a class that involves a stationary bike and great energy! Participants will give maximal effort in a minimal amount of time. Prepare for a mixed terrain ride!
Friday, February 23rd
❤️ Strong and Stable with Shannon: Increase the heart’s capacity and spatial awareness with strength-based stability, and balance exercises! Participants can expect to move though varied exercises designed to initiate muscle activation while increasing cardiovascular health! Medium to heavy weights and a mat will be utilized.
Upright Cardio Core with Ashley: No need to get on the floor when there’s Upright Cardio Core! Using 1 moderate to heavy weight, attendees will engage in exercises for 45-second intervals of work followed by 15-second rest/recovery intervals. Commit and get fit!
Food and Mood Webinar with Leslie & Allison: Join Leslie Pont, NIH Wellness Programs Manager; and Allison Rose, National Center for Weight, and Wellness, for post-Valentines Day information-sharing about the importance of good nutrition and how it is imperative to your overall health. Not only does good nutrition support disease prevention and deep rest, but it offers valuable cognitive benefits for your mood. Come away with tips to balance your daily energy. Participation Link
Monday, February 26th
Heart Healthy Max Strength with Shannon: Gather a set of moderate to heavy hand weights and a mat for a metabolic workout! Participants will perform heart-opening exercises that strengthen and stretch the body simultaneously. Get heart fit.
Tuesday, February 27th
Cardio ❤️ Barre with Charissa: Crank it up a notch with a fusion of Barre and cardiovascular fitness training! In repetitions of 8, participants will engage in moderate-to-low impact cardio exercises interwoven with ballet-inspired conditioning. Prepare to lengthen and strengthen the body while increasing the heart rate to aerobic and/or anaerobic thresholds! Light to moderate hand weights and a mat suggested.
Yoga Relax with Shannon (In-Person Only) Building 53: Prepare for relaxation and rejuvenation! For this gentle and calming Yoga practice, participants will perform poses designed to alleviate achy and restricted joints and muscles. Commit to getting Yoga fit! A Yoga mat is the only equipment needed.
Wednesday, February 28th
Mini Band Abs & Glutes with Shannon: Grab a mat and some mini-bands and get busy! In intervals of 45 seconds of work followed by 15-second recovery intervals attendees will move through gluteal and abdominal strengthening exercises. Strengthen the glutes and abs to support the back! Light to strong loop bands recommended.
Breath & Relax into Stillness – Non-Sleep Deep Rest with Allison: Celebrate the month of February and the health of your heart by reducing stress and boosting your body’s innate relaxation response with the practice of non-sleep deep rest (NSDR). NSDR is rooted in the ancient tradition of yoga nidra (“nidra” meaning sleep) and combines mindful breathing and body scanning to bring oneself into an aware, yet deeply relaxed state.
Thursday, February 29th
Gentle Stretch with Charissa: Stretch all stresses away! Using a fitness mat, participants will move through gentle stretches to help relieve compressed and achy muscles and joints. Stretching is necessary to the ease of movement in daily activities. Let’s get stretched!