Drop In Classes & 4 Week Series
Body Challenge
Class is packed with sustained, full-body cardio-tempo based exercises designed to create mass muscle confusion and cardiovascular fatigue, which will undoubtedly produce a tremendous calorie burning effect and provide a vast increase in overall stamina & physical performance. All exercises can be modified for all fitness levels.
Dynamic Buns and Abs
Explosive, plyometric-based movements, with a strong emphasis on the lower half of the body and mid-core muscle groups, designed to develop a solid, firm, and strong foundation. All exercises can be modified for all fitness levels.
Pilates BootCamp
This workout combines the key principles of Pilates core stability and the traditional style of bootcamp training. Pilates is a body conditioning routine that seeks to build flexibility, strength, endurance, and coordination without adding muscle bulk. In addition, pilates increases circulation and helps to sculpt the body and strengthen the body’s “core” or “powerhouse” (torso). The first part of the class will focus on the cardio aspect while the latter part will focus on breathing, strengthening, and toning the body. Combined together you will get the best of both worlds...cardio and toning.
Foxy Boxy and Foxy Boxy BootCamp
It's a fun aerobic boxing class with a few hip dance moves to go along with it. Foxy Boxy is moderate-high impact with alot of energy. However, you can always modify for all different levels. And don't worry, you WILL giggle and laugh throughout this fun calorie burning class. Foxy Boxy BootCamp adds Interval strength training to the mix.
Funky Beatz BootCamp
A fun cardio workout incorporating hip/hop and latin style dance that is fun and easy to follow combined with some interval/circuit training to get your heart rate up and burn maximum calories.
20/20/20
A premier total body workout. This class includes 20 minutes of cardiovascular conditioning in the form of kickboxing, hi/lo aerobics, and dance, 20 minutes of strength training using your own body resistance and hand weights and 20 minutes of lower body toning (focusing on abdominals, buttocks, hips, thighs, and flexibility.)
Zumba
It's Fun, Its Different, It's Easy, Its Effective and It's Addicting!! Zumba is a Latin-inspired, dance-fitness class that incorporates Latin & International music and dance movements, which create a fun effective fitness system. Zumba creates a party-like atmosphere and is a non-intimidating opportunity for non-dancers, dancers, new exercisers and long time fitness goers! Just go with the flow and enjoy the party!!
Yogalates
Combines the slow controlled breathing and stretching of yoga with the "core" strenthening and conditioning of pilates.
Polgalates
Takes moves from pole fitness and combines them with traditional yoga poses/stretching and pilates “core” work to make for a fun dynamic workout that uses the pole for strengthening, stability, and flexibility.
Pole Power
A Challenging and effective cardio and interval training class which utilizes bosu balls as well as the pole for a cardiovascular, strength, toning, and stretching tool.You will be pulling, pushing, lifting and performing static holds with the pole.
Discovery Dance
Do you want to learn how to dance and feel more confident when you hit the floor to dance with your friends. You will learn the basic steps and rhythms needed to learn jazz, hip hop, latin, or even sensual dance. Truly a great place for beginners.
Jazz Hop Fusion Series
This 4 week series will get your heart pumping with an infusion of jazz and hip-hop dance steps set to the popular music of today.
Belly Dance Series
You will learn to use this ancient dance in a way that will tone your body and help you isolate core muscle groups and even work muscles you didn’t even know you had. From head to toe you will shimmy, shake, and figure eight those hips into a beautiful, more confident, new you.
Self-Defense Series
 This is an 8 week course designed to teach ladies how to effectively and efficiently defend themselves from “would-be” attackers! In this class, you will learn how to “properly” punch, kick, elbow, and knee your attackers away using “real-life” principles. You will learn how to escape from frontal and rear choke attempts, bear-hugs, headlocks, arm grabs, etc., from the ground as well as from standing up or getting surprised from the back. You will learn to master the tactics being taught so that you may apply them at a moment’s notice should a dangerous situation present itself. You will learn some simple, easy-to-learn effective ground survival tactics that will allow you to subdue and escape from a much larger attacker should he take you down. This class will undoubtedly increase your overall confidence! Every woman needs to know how to effectively & efficiently defend herself. Ask yourself this question…”If an attacker that out-weighed you by 100lbs wrestled you to the ground and then attempted to choke you, would you know how to protect yourself? If your answer is not 100% yes, YOU need to come and take this class!!
Wellness Nutritional Series
Learn the basics of eating healthy and how small steps can make big changes. You'll discover how to make nutrition a part of a healthy new lifestyle that will give you increased energy and a new outlook on eating.
"Flow Fit" Assessment-Fitness & Body Fat Composition
"Men Lie, Women Lie, Numbers Don't!" The purpose of this assessment is to get a baseline of where you are currently from a physical standpoint. You can then get reassessed about every 6-8 weeks to see the progress you are making. All assessments will be timed and/or counted reps. This will allow you to see how you are progressing in your fitness levels. We also perform a "full body" measurement assessment along with a "3 skin fold" caliper body fat % measurement.
Register for Classes Here
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