Group X Class Descriptions

305 FITNESS

305 Fitness is a Miami-inspired cardio dance party with high-intensity interval training and toning, all set to non-stop, energetic pop and hip-hop music. 305 is all about having FUN and feeling confident in yourself, regardless of your dance background. Come ready to have fun! 

412 HIIT CARDIO

This fun class is designed to get your heart pumping Pittsburgh style. Expect timed high-intensity cardiovascular intervals with exercises like jump squats, high knees, and burpees. You will move for the entire class! The number 412 will pop up in every week’s intervals; whether we’re completing 412 total repetitions or doing 4 exercises for 1 minute 2 times through. Modifications will be provided for all experience levels. 

ABS AND GLUTES

This class focuses on sculpting and strengthening your core and glutes, with additional toning of your arms and legs, using weights, kettle bells, body bars, gliding discs and stability balls.  Come and feel the burn -hurts so good!

BALANCE, STRENGTH, AND FLEXIBILITY

This class uses bodyweight and light weight for a full body exercise experience. The movements are challenging but every fitness level will benefit from each class. This is a low to medium impact class and the instructor offers modifications for any limitations.

BARRE

We will be on and off the barre for this workout inspired by the intensity of the ballet dancers training. This class mixes elements of ballet, Pilates, isometric strength training, functional body weight training, mat work,  core and flexibility work,  along with light weights, weighted bars, exercise balls, and exercise bands. Gain muscle strength and endurance, flexibility, and better posture and movement function.

BARRE HIIT

Barre HIIT is a fusion of the high intensity of HIIT utilizing heavier weights,  and more cardio sequences on and off the Barre.

BEACH BODY BOUNCE

Timed interval class with a focus on jump rope.  This class includes sculpting for the arms, legs, chest, back and abs - you get a full-body workout!

BEGINNING BALLROOM DANCE 

Beginning Ballroom Dance provides an overview of six American Style Ballroom Dances: Foxtrot, Waltz, Tango, Cha Cha, Rumba, Swing. Participants will learn basic step patterns in each dance, the timing of each pattern, leading and following principles and the unique characteristics of each dance. By attending this class, you will be able to dance comfortably at a social dance. It is recommended that suede bottomed dance shoes be worn, but not required.

BELLY DANCE FITNESS 

Learn and practice basic moves of the beautiful art of Belly Dance in this fun, low impact cardiovascular workout.  Exotic Arabian beats as well as upbeat familiar songs will keep you moving through shimmies, hip bumps, and shoulder movements that come together in a bite-sized, line dance style choreography by the end of each class.  Each class ends with a 10 minute cool down that focuses on flexibility as well as balance to help you build on your inner dancer.  Wear comfortable, fitted clothing that allows for freedom of movement.

View a video of Kristin's class

BODY BAR

Body bar is a class that focuses on a total body workout using our weighted body bars and utilizing your OWN body weight. In this class you’ll learn how to manipulate both pieces of equipment to bring your workouts on the go!

BODY CORE CONDITIONING

This class uses bodyweight and light weight for a full body exercise experience.  The movements are challenging but every fitness level will benefit from each class.  This is a low to medium impact class and focuses on sculpting and strengthening your core and glutes, with additional toning of your arms and legs.

BODY SCULPTING

This class maximizes strength and fitness by using weights/bands/body bars and personal weight. This course also offers the benefit of abdominal srengthening and stabilization through use of balls and disks - ALL equipment is provided - "Personal Training in a Group Setting".

BOLLYWOOD

Bollywood movies inspired dance, and today, Bollywood dancing has become a style in itself. It is a high energy dance experience that enhances grace and self confidence. At this class, we will focus on fantastic bollywood cardio workouts which are upbeat, dynamic that make you smile more than you sweat!  Not only is it a great workout for your abs, hips and thighs, but you'll also get to learn essential bollywood, bolly-hop and contemporary dance choreographed to the latest Bollywood hits! So get ready for some latkas, jhatkas and more!  You needn't be a "dancer". Two left feet will do.

BOLLY X

Bolly X is a Bollywood-inspired dance-fitness program that combines exhilarating choreography and intensive workouts with upbeat music.  Come take a class and experience Bolly X.

BOOT CAMP

Get ready to sweat, pump up your heart and have fun as you work out like never before!  Each class varies but always combines intervals of cardio drills, including step work, running, kicking, and jumping (both jacks and rope!), with strength-training exercises using body weight or resistance bands, weights, kettle bells, gliding discs and stability balls.  The final portion of the class is devoted to toning the abs and glutes.

BOXING CONDITIONING

Come and get a full-body workout while learning basic boxing techniques with partner drills where each person takes a turn with the gloves and mitts using a variety of combinations, as well as a cardio/core interval.

CARDIO ACCELERATION

Are you ready to gain muscle without losing your cardiovascular endurance? Then come to Cardio Acceleration! In this class, you will challenge yourself by lifting heavy weights for low reps and then doing a minute of cardio instead of resting. This total body workout will challenge you mentally and physically, but your body will thank you. Come take the challenge and get into the best shape of your life!

CARDIO BARRE

Cardio Barre combines all the elements of a traditional barre workout and cardio interval training, designed to bring your barre workout to another level. Cardio intervals will be added to the ballet-inspired barre exercises and to center floor work. Light weights, Pilates, and core work combine to make this a great all-around workout for all levels of fitness. 

CARDIO & CORE

This is a Cardio and core-focused class that will challenge, tone and strengthen your abs, neck, hips and lower back. This will be challenging for all fitness levels and will include cardio-based movements to help tone your whole body.

CARDIO KICK

Cardio Kick is a high-energy and high-intensity class that works on both your upper and lower body. Martial arts-inspired routine mashed up with R&B mix that draws everything you’ve got out.  No experience needed.  Release stress, push your limits, tone your body, and nurture a stronger you.

CARIBBEAN DANCE WORKOUT

Music from the islands - Calypso, Soca, Salsa and more - will get your heart pumping  and your feet jumping! This high energy class is for everybody who wants to have fun while working out. Ole, ole, ole, ole, feeling hot, hot, hot!

CIRCUIT TRAINING

In this 45 minute class, you will move from one station to another with a solid upbeat tempo to gain aerobic training and your strength and agility will be challenged while in each station. You will finish with a gentle stretch to cool down and off you go.

CORE TO FLOOR STRONG

Core to Floor Strong is a comprehensive weight training class. We'll use a variety of weights, varied reps, body weight resistance, and challenging floor and mat work. Appropriate for all levels of fitness. 

CORE STABILITY

This class makes use of stability balls to strengthen and tone abs and back while increasing balance and range of motion for a challenging but feel-great, full body workout.

CORE & STRENGTH/CONDITIONING

Exercises focused on strengthening and toning the neck, lower back, abs, glutes and hips. We will work to improve stability, balance, posture and alignment. A medium to high impact, plyometric class. We will be using mostly body weight. The workout will be broken up into a variety of circuits, including warm up, cardio session/core, and cool down.

CYCLING (INDOOR CYCLING)

An indoor cycling class that will take you on a race; build strength or experience a journey all lead by the instructor. You will experience running, jumping, hill climbing, seated climbs and of course sprints.  This class is for all levels and can be as gentle or as heart pounding as you prefer. Come experience a simulated outdoor ride with our new SPIVI riding software. Each rider has an avatar on the screen to portray a real outdoor ride. 

DANCE IT OUT 

Dance It Out will be a variation between a hip hop cardio class, Country Heat; cardio dance moves put together to country music, or just plain old dancing it out to the newest songs. No pressure, just a good sense of humor.

DARK RIDE

Experience dark ride; a world where indoor cycling becomes an electrifying adventure. Picture yourself in a dimly lit room bathed in the hypnotic glow of colorful disco lights. The atmosphere is charged with anticipation, and the moment you step onto your stationary bike, you'll know you're in for a ride like never before. Dark Ride isn't just a cycling class; it's a journey into a neon-lit world where your fitness goals merge seamlessly with a dance party vibe.

The heart-pounding electronic music sets the tempo for your journey, pushing you to pedal faster, climb higher, and push harder. Our carefully curated playlist of upbeat tracks will keep your energy levels soaring as you pedal to the rhythm, synchronizing your efforts with the music.

Dark Ride suits all fitness levels, from beginners looking to kickstart their fitness journey to seasoned cyclists seeking an intense workout. Our instructor Olivia will guide you through every turn, ensuring a safe and effective ride while motivating you to reach your personal best. Don't miss out on this exciting new experience!

DEEP WATER EXERCISE

Discover a great way to effectively train and smoothly blend excitement and fun with directional changes and multi-dimensional movement while working your heart, toning your muscles and strengthening your core. Repeated bouts of exercise with intermittent rest periods challenging even the deepest muscle layers in your body.

FIT BALL

A mix of cardio, strength training and balance control all while using the stability ball.   Intense yet fun for all levels!

FITNESS FUSION

This class combines AMRAP (as many rounds as possible), AFAP (as fast as possible), HiiT (high intensity interval training) and Tabata training with dumbbells, kettlebells, running, bodyweight exercises and jump rope for a high intensity, high energy, and fun workout.  Get ready for sprints, kettlebell swings, handstand pushups, man makers and more while you increase your speed, agility, power, flexibility, and strength! All equipment provided. This is a cardio and strength focused class with moderate to high impact. Prepare to be challenged with a variety of exercises that will get your heart rate up and help you burn calories.

FULL BODY STRENGTH

This class focuses on strengthening all muscle groups through weighted and unweighted resistance training. You will learn and perfect exercises that you can repeat for the rest of your fitness journey, and you’ll have fun along the way! 

FUNCTIONAL STRENGTH

This is a full body circuit style class that focuses on practical movement patterns. The exercises are great for any level and the instructo offers modifications to many of the movvements to lower or raise the level of intensity.

HIIT (High Intensity Interval Training)

Timed intervals that work your muscles as well as your cardiovascular system. In this class we will use every kind of equipment from indoor cycling bikes to kettle bells to increase your metabolism, strength, and endurance. Burn calories and have fun!

HIIT KICK

High Intensity Interval Training with a Kick!

HIP HOP DANCE

Hip Hop Dance is a fun and fit dance class that incorporates elements of Hip-Hop dance via choreography. Designed for beginners and intermediate level dancers, Dance Hip Hop will utilize choreography as a means of teaching current dance moves in a fun and active way. All backgrounds and levels welcome!

INDOOR CYCLING

There will be Sprints!

An indoor cycling class that will take you on a race; build strength or experience a journey all lead by the instructor. This class is for all levels and can be as gentle or as heart pounding as you prefer. Come experience a simulated outdoor ride with our new SPIVI riding software. Each rider has an avatar on the screen to portray a real outdoor ride.

INTEGRAL YOGA

Integral Yoga embraces the formal aspects of the Hatha practice, including asana (postures), yoga nidra (deep relaxation), pranayama (breathing practices), and a brief meditation. It works with inner awareness and the breath, fostering an individual experience to take each student to his or her own limits, yielding maximum benefit and preventing injury.

JAZZ

This all-levels jazz class will cover fundamental dance techniques including floor work, leaps, turns, and choreography. Patrons will also become familiar with traditional dance terminology. Thanks to the diversity of musical theater, a variety of dance styles will be covered and experienced in this class.

KETTLEBELLS

A cardio weight training class that uses functional and compound movements to burn calories, develop strength and muscular endurance, and improve your functional fitness. This is a great class for men and women of any age.

KETTLEBELL CARDIO HIIT

In this high intensity interval training (HIIT) class, we will alternate kettlebell exercises with bodyweight cardio exercises for a super intense metabolic burn. Some classes may even end with the added intensity of a tabata routine. For the more advanced/complicated kettlebell exercises, modifications will be shown. The modifications may be less complicated and require less technique, but don't worry, they won't be easy! If you want to shred fat and build lean muscle, this is the class for you. Let's HIIT it!!

KICKBOXING

In this total-body workout, you will learn basic moves like jabs, upper cuts, strikes and kicks, while various combinations and cardio bursts will keep your heart pumping.  Every class ends with either a killer abs session which helps to strengthen the core and increase balance to enable those higher kicks or with you and a partner grabbing the gloves and mitts or the kick pads to engage in a more intense calorie burner!  Beginners welcome, fun for all!

KICK PUNCH CRUNCH

Join in kicking, punching, and crunching our way to fitter, stronger, and leaner bodies. Every class will start with high intensity cardio kickboxing. Each class will end with either kicking and punching combos, core work, or leg conditioning drills. Every once in awhile we may even bring out the kick pads, boxing mitts, or jump ropes to spice things up. This class will provide a nice blend of traditional kickboxing, mixed martial arts and boxing moves as well as basic yoga poses during the stretch.

METABOLIC FITNESS

If you're looking for a time-efficient, results-oriented workout that combines strength training in its various forms with agility/mobility drills that are performed in quick succession, then this is the class for you. This research-based method of training can yield strength building and calorie burning benefits without performing traditional aerobics.

METABOLIC RESISTANCE TRAINING

Circuit format consisting of 3 rounds of 6 exercises and 2 3 min bouts of cardio. Exercises are mostly unilateral or plank like used to increase balance and strength. Students will achieve 85%-90% of HR max at least once and are expected to enter 75%-85% HR max range. Kettlebells, dumbbells, BOSUs,step platform, Stability balls, and medicine balls included. Yoga cool down.

MINI BOOTCAMP

Mini bootcamp is based on "burst exercise."  Participants get maximum results by raising the intensity of their workout for 30-60 second bursts, followed by 2-4 minutes of "rest" with easier moves. The class culminates with strength training and abdominal exercise.

MOVEMENT RECODE

In this class, we will focus on developing strength and stability in the posterior chain. Due to the sedentary/seated nature of our modern day-to-day lives, most of us move in an anterior-dominant (front-of-body) pattern. This front-dominant pattern leaves us vulnerable to injury and does not allow us to make use of the largest muscle groups in the body – namely the glutes and hamstrings. Join us in this all-levels class as we learn to activate the posterior chain through a series of floor and standing exercises. No previous experience required! 

MOVING BODIES

This class will be a combination of conditioning, intervals and strength training all while being outside (weather permitting)!! You can expect to run, jog, sprint, walk, do push ups and squats and anything else outside can provide us! If it's raining we will do our best to perform the same class atmosphere inside.

OBSTACLE COURSE RACE BOOTCAMP (OCR)

It is OCR (obstacle course race) season.  You’ve probably heard of Tough Mudder, Spartan Races, and Mud on the Mountain.  If you’ve ever thought about running one of these races but aren’t sure how to prepare yourself the OCR Bootcamp class will help you.  This class helps everyone get ready for whatever race you choose. The class will use the fitness studio, the synergy 360 in the gym, and of course we will go outside! You will get advice on how to train on the other 6 six days.  

PARTNER BOXING

This class covers the fundamentals of boxing as well as the more advanced practical fighting techniques. Participants will work together in pairs and challenge each other on their endurance, strength, and agility. Class content will be adjusted to the experience level of the participants during each class. This is a great class to bring your friends along! You are more than welcome to attend by yourself and we will find a matching partner for you.

PILATES

Core strengthening exercises (stomach/back). Focus is on long lean muscle development using strength moves & flexibility components.

View a video of Kristy's class | View a video of Melissa's class

PLYOMETRICS AND STRENGTH

This workout that combines elements of cardio, resistance training, heavy lifting, and mobility to provide a total body fitness regimen. This workout is a competition against yourself! Push yourself to new limits with this challenging class to discover your inner-athlete.

POP PILATES

POP Pilates is where strength meets flexibility. Think highly-focused movements that leave your body toned and transformed. This isn’t your average workout, it's a dance on the mat. 

RESTORATIVE YOGA

In restorative yoga, props are used for support the body so that you can hold poses for longer, allowing you to open your body through passive stretching. The postures are usually adapted from supine or seated yoga poses with the addition of blocks, bolsters, and blankets to eliminate unnecessary straining.

SCOTTIE SOUND BATH

SOCA FUSION

A fusion of high intensity cardio dance with Soca, the joyful music of carnival in Trinidad and Tobago. Dance til you drop!

SOULfusion

SOULfusion is a music driven blend of yoga-inspired flows, short cardio bursts, balance sequences, body weight and weighted strength training exercises. It improves strength, balance, and flexibility, and can help improve overall fitness levels. This class offers modifications for all levels.

SOULstrength

SOULstrength is a creative blend of weighted rhythmic resistance exercises, cardio tabata HIIT, mobility patterns and core conditioning exercises all set to great music. It improves muscular strength & cardiovascular endurance, mobility and flexibility. This class offers modifications for all levels.

SPEED/AGILITY & CORE TRAINING

Exercises focused on strengthening and toning the neck, lower back, abs, glutes and hips. We will work to improve stability, balance, posture and alignment. In addition we will add in quick feet footwork, low intensity plyometric training and lower extremity explosiveness.

STRENGTH CIRCUIT

In this 45 minute class, you will rotate through a series of different exercises designed to address core, lower and upper body muscle groups. Some stations will use dumbbells and medicine balls, while others rely on bodyweight. Modifications will be provided to raise or lower intensity.

STRENGTH, STRETCHING & MOBILITY

A class designed to improve movement through functional mobility by building strength and improving your flexibility.

STRICTLY STRENGTH

A fun, high intensity strength training class that focuses on using dumbbells and your body weight to create challenging resistance that targets the upper and lower body, abdominal core, and cardiovascular capacity.

STRONG

STRONG combines body weight, muscle conditioning, cardio and plyometric training moves synced to original music that has been specifically designed to match every single move. Every squat, every lunge, every burpee is driven by the music, helping you make it to that last rep, and maybe even five more. In each class you'll burn calories while toning arms, legs, abs and glutes. Plyometric or explosive moves like high knees, burpees, and jumping jacks are interchanged with isometric moves like lunges, squats, and kickboxing.

TABATA BOOTCAMP

Higher Intensity - Shorter Duration - Powerful Results - this bootcamp will change the way you think about exercise.  Tabata bootcamp is the newest and most unique approach to hit the fitness world with incredible results.  Tabatas (20 sec on and 10 sec off) are designed to boost post exercise caloric burn so your metabolism keeps burning more calories long after the exercise is over.  New research reveals that we should focus on what happens AFTER exercise.  Tabata Bootcamp workouts will increase your metabolism so you will continue to burn more calories long after the work out is over.

TAI CHI

Meditation with movement Tai Chi increases strength and coordination while reducing stress. 8 form Tai Chi will be taught, focusing on back stabilization and posture and breath. 8 Brocade Qi Gong exercises used to increase thermal temperature and promote self-care. Guided meditation and theme occurring entire class.

TOTAL BODY WORKOUT

A full body workout using cardio, strength, balance and flexibility exercises to reach the level of fitness you aspire to attain. Each class will be slightly different and will use different pieces of equipment including your own body weight.

ULTIMATE DANCE FITNESS

Get the workout of a dancer! Stretch, strengthen, and sculpt major muscles in the body while getting a cardio workout. It's a taste of all styles of dance ranging from Bollywood to Jazz. No dancer experience required and dancer's of all levels are welcome!

WATER AEROBICS

Discover a great way to effectively train and smoothly blend excitement and fun with directional changes and multi dimensional movement while working your heart, toning your muscles and strengthening your core. Repeated bouts of exercise with intermittent rest periods challenging even the deepest muscle layers in your body. Participants are in shallow water. NO SWIMMING SKILLS REQUIRED! 

WEIGHT TRAINING 101

This class introduces the fundamental skills of weight training for personal fitness. There will be an introduction to machines and free weights as well as an emphasis placed on proper use and technique when lifting. We will also cover the differences between lifting for strength, power and endurance.

View a video of Blair's class

WEST AFRICAN DANCE

Experience the joy of West African dance. Participants will learn dances from Guinea, West Africa while getting an excellent workout. Open to all levels - beginning to advanced.

WORLD DANCE

World Dance has upbeat rhythms to dance along to while getting a great core workout.  Inspired by moves from Zumba, Bolly X, and Belly Dance, this class is challenging yet low impact. 

YOGA 101

Yoga for people that don't do yoga. Come relax and release the stresses of your day with deep breathing and gentle stretching. Although this class is for all levels it will also benefit beginners, runners and power lifters.

YOGA - 6 STYLES

Hatha 

Hatha Yoga is a form of traditional yoga class which focuses on proper alignment of postures. The class is divided into three segments, Surya Namaskars (warm-up), Asanas and Backbends/Inversions (cooling down postures).  Variations are offered to accommodate advanced as well as beginners. Poses are aimed at strengthening and flexing different muscles through-out the class.

Raja

Raja Yoga classically would involve the eight rungs or steps of Ashtanga.  The particular style could be taken as an intermediate flow followed by relaxation and meditation. A more flow style, gentle but challenging movement class, lead by an experienced instructor who will guide you through the poses and challenge you when needed to reach your fitness goal, with some meditation experiences.

Slow Flow Yoga 

Slow Flow Yoga is traditional yoga where you will be guided through each pose slowly and mindfully.  Build a stronger body while releasing tension and flow your way into a more blissful state.  This class is suitable for beginners with little or no yoga experience, however the most experienced yoga practitioner will also be challenged as sometimes less is more.

Vinyasa 

Power Yoga is one of the newest forms of yoga, and it draws from elements of Ashtanga and Vinyasa yoga.  One of the most physically challenging and dynamic types of yoga.  Poses in power yoga can be advanced at times.  The generation of heat from the body during the practice is used to allow the muscles to lengthen safely and can help in clearing the body of toxins.  This type of yoga is appropriate for all levels, as modifications are given to both lessen and to intensify asana (postures).  This style also remains popular with traditional yogis seeking to take the practice to the next level.  During a power yoga class, you should bring a towel and a water bottle. A moderate vinyasa flow yoga class allows patrons to stretch and strengthen while mentally decluttering. Patrons will explore deep, diaphragmatic breathing, as well as the fundamentals of various floor and standing poses. Class is occasionally accompanied by soft music and is sealed with a guided meditation.

Yoga and Relax 

Yoga and Relax take some time to unwind from a hectic schedule. Starting with a warm up to get the blood flowing, we will make our way in to an extended deep relaxation and end with stress relieving breathing exercises (pranayama). Learn to clear your mind with these powerful ancient yogic techniques. 

Yin Yoga

Yin Yoga is a deep and slow practice that releases tension in the connective tissues and promotes gentle stretching.  This stle of yoga is suitable for all levels and a beautiful compliment to all styles of yoga.

Zumba

Zumba is a fusion of Latin and International music. The class features aerobic fitness with a combination of fast and slow rhythms. You don't need to be a dancer or know how to dance. Come have fun and learn the Zumba Shuffle! Zumba is an exciting workout for everyone. It's fun. It's different. It's easy but, most important - It's effective.

View a video of Dabney's class | View a video of Christine's class | View a video of Aileena's class