Class offerings and schedules are updated (online) the first of each month at 12:01 am EST.
This class is a shortened version of 202020.
This class is great for beginners and people who like to keep things moving! Three 20 minute intervals of easy to follow aerobics, step training, and body sculpting. You'll really get a diverse workout experience with this class!
Challenge your mind and body in this step class that includes all the latest creative and advanced choreography moves.
This class uses the resist-a-balls, Spri bands, and free weights to give you a total body work out. Strength, flexibility, and core stabilization will be emphasized. It’s great for both the beginner and the advanced student
This class picks up where the Learn to Step class leaves off. Exercises learned in the beginning class are expanded upon and are more challenging. Basic Step prepares you for the more advanced Step II class, among others.
In this class, members receive an introduction to the cycling workout, bike set-up, cycling terminology and formats.
This class is especially designed for the new Pilates participant. The focus is on technique and learning the sequencing of exercises.
If you have never taken a step aerobics class before, this class is perfect for you. You will learn basic step terminology and become comfortable performing the various moves on the step.
Soften the rougher edges with Belly Dance Workout- offering core fitness results with a unique mind-body twist No risk low impact cardiocore intensity with a slightly risqu yet refreshingly rejuvenated sense of personal power. Come celebrate your femininity with the most widely regarded of passionate dances. Feel beautiful and revive your sensuality with the most inspired abscore workout this side of The Nile
This class offers 30 minutes of spinning followed by an additional 30 minutes of treadmill work. All workouts are lead by an instructor.
A gentle yoga with focus on stress reduction and flexibility, using slow, conscious movements with breath awareness. Bliss Yoga is appropriate for everyone.
This non-impact, toning and shaping class utilizes light weights and Spri bands to work the major muscle groups through resistance training. This class is also perfect before or after a cardio workout.
BODYCOMBAT is the empowering cardio workout where you are totally unleashed. This fiercely energetic program is inspired by martial arts and draws from a wide array of disciplines such as karate boxing taekwondo tai chi and muay thai. Supported by driving music and powerful role model instructors you strike punch kick and kata your way through calories to superior cardio fitness.
This is the original barbell class that strengthens your entire body. This 60-minute workout challenges all your major muscle groups by using the best weight-room exercises like squats, presses, lifts, and curls. Great music, awesome instructors, and your choice of weight inspire you to get the results you came for - fast!
*Reservations may be required. Call club for details.
The overall objective of a BodyPump Technique class is to explain the exercises in a typical class. Here, members are given an opportunity to ask questions regarding form for the exercises in a BodyPump class.
30 minutes of BodyStep and 30 minutes of BodyPump.
The energizing step workout that makes you feel liberated and alive. Using a height-adjustable step and simple movements on over and around the step you get huge motivation from sing-along music and approachable instructors. Cardio blocks push fat burning systems into high gear followed by muscle conditioning tracks that shape and tone your body.
A great way to get into shape military style.
Located on the backside of Westridge Square Shopping Center on the Golden Mile Fitness First Frederick has plenty of free parking and is convenient to all of Frederick and surrounding communities.
Cardio Dance incorporates current dance moves with traditional hi-lo aerobics moves to keep you moving and having fun. A 45 minute cardio section is followed by abs and stretch exercises.
Aerobic choreography and resistance training are performed in intervals throughout the duration of this class.
This moderate to high-intensity workout that is great for fat burning and cardio conditioning. Aerobic choreography alternates between low and high impact movements followed by abdominal work. Cardio Mix is geared to all fitness levels because you choose your own intensity.
This class incorporates the best of cardio exercise and sculpting moves. It’s guaranteed to increase your cardio endurance as well as your muscle definition.
This all-encompassing workout is designed to produce total body results. This fast moving workout conditions your cardiovascular system and nearly every muscle group in your body! It’s perfect for intermediate through advanced levels.
This class has the same focus as Core Strength and will include ample time for stretching to help lengthen the body and alleviate muscle tension.
The primary focus of this class is increasing core strength and stability. Class may also include upper and lower body muscle conditioning, stretching, etc.
All movement involves the core (abdominal muscles). This class will utilize varying methods and equipment to help increase core stability, balance and posture.
A traditional 45 minute cycling workout followed 30 minutes of stretching.
This class is the same as our regular cycling class except it is shorter in length by 15 minutes (30 minutes total).
This group exercise workout is performed on a stationary bike. The class offers the latest cardio workout combined with great music and plenty of motivation.
Use two steps instead of one! This class gives you the challenge of incorporating two steps into your step workout. For intermediate to advanced participants. Twice the fun!
Move it, strengthen it, and stretch it in this mixed-format class. Guaranteed to work all your muscles, including your heart. Great for beginners and active seniors.
This class utilizes the resist-a-balls to give you a total body workout. Strength, flexibility, and core stabilization will be emphasized. Great for beginners or advanced students.
High Intensity Training Boot Camp is an excellent group fitness class that incorporates the hard work and discipline of military-style boot camp. The class involves just about every strength training aspect from plyometric, isometric, isotonic, calisthenics, elastic resistances, and more. There is no choreography to follow. You will never know what to expect when you come to this class. You may even go outside!
A moderate to high intensity workout that is great for fat burning and cardio conditioning. Aerobic choreography alternates between low and high impact movements followed by abdominal work. Geared to all fitness levels because you choose your own intensity.
This class introduces you to cycling with a very low-key and informative approach. Bike set up and riding form are emphasized.
You'll shape your upper body with actual in-the-ring combinations (i.e. jabs, hooks, uppercuts) as you work your legs with a series of kicks. Jump roping and abdominal work round out this class. Please note that the workout intensity can be modified to any fitness level.
Kick Boxing (Interval) includes a series of boxing combinations (jabs, hooks, uppercuts, kicks) with intervals of aerobics (hi/low), moves (grapevines, jacks, knee ups, step touches, etc.) and low impact as well (swats, abs, and sometimes hand held weights and floor work for resistance). This class is excellent for beginners and advanced levels because its easy to increase and decrease the workout intensity.
This is a low-impact, high-energy cardio workout blending Latin, African, and Caribbean dance.
is a physical and mental practice which is a consolidation of the highest physical and meditative techniques. Classes consist of yoga exercises called kriyas which include dynamic movements and breathing, and meditative practices which are designed to awaken ones body and mind. Classes are open to all levels of practice.
This moderate to high-energy class features Latin moves (Merengue, Cumbia, Samba, etc.) as well as aerobic steps. Core strengthening and stretching follow.
This class offers the best of Pilates & Yoga in one seamless flow.
Developed in the 1920s by Joseph Pilates, this system of exercise improves flexibility and strength for the entire body. The workout focuses on precise, concentrated movements using the mind to feel and focus the body. Movements emphasize strengthening the abdominal and the deep postural muscles of the back to enhance muscular symmetry, alignment, flexibility, grace and coordination.
This 30-minute mat Pilates class focuses on using the core in a variety of exercises to strengthen muscles and add flexibility.
This series of exercises, based on the regimen designed by Joseph Pilates, is performed on a mat utilizing the resist-a-balls. This class is designed to improve flexibility, coordination, and posture, as well as increase awareness of proper body alignment and breathing.
Senior Strength is a program designed to move to the music through a variety of exercises designed to increase muscular strength range of movement and activity for daily living skills. Hand-held weights, elastic tubing with handles, and a ball are offered for resistance. A chair is used for standing support.
Silver Sneakers® Muscular Strength allows you to have fun and move to the music through a variety of exercises designed to increase muscular strength, range of movement, and activity for daily living skills. Hand-held weights, elastic tubing with handles, and a ball are offered for resistance. A chair is used for seated and standing support. Sign-up is required.
An excellent fat burner that includes lower body conditioning. Can be taken by beginner or individuals at any level since modifications are offered throughout the class. Abdominal work follows the cardio segment of the class.
A combination of movements on the step is the focus of this class, followed by an extended muscle conditioning segment.
This class picks up where the Learn to Step class leaves off. Exercises learned in the beginning class are expanded upon and are more challenging. It prepares the student for the more advanced Step II class.
An excellent fat burner, this class includes lower-body conditioning. Geared toward the experienced stepper, it can still be taken by individuals at any level since modifications are offered throughout the class. Abdominal work follows the cardio segment of the class.
Rev up your metabolism through this high-intensity step aerobics and resistance training. Performed in intervals, the class finishes up with abdominal work using the resist-a-ball.
Treadmill Resistance Exercise Conditioning features an instructor who will lead you through a workout on the treadmill. You will receive motivation and encouragement so your workout will reach the intensity necessary to increase cardiovascular endurance and muscular strength.
A Chinese form of self defense based on Taoist principles that combines physical and spiritual unification through discipline and dedication. Get a great workout while learning self defense!
Total Body Conditioning- An all encompassing work out designed to produce total body results. This fast moving work out conditions your cardiovascular system and nearly every muscle group in your body! It’s perfect for intermediate through advanced levels.
Turbo Kick is a workout that combines shadow boxing kick boxing sports drills simple dance moves and yoga in a party atmosphere. Turbo Kick is an interval based class that allows participants of any fitness level to participate. Participants will feel strong athletic hip and powerful
A unique combination of flexibility and strength utilizing yoga poses with light resistance will enhance spinal stability and boost stamina. This class is open to first time yoga students and long time practitioners. It will enhance bone density and in addition we will practice breath awareness and mind body connection.
Formerly beginner, gentle or living yoga. Emphasis is placed on breathing and body alignment. The various poses develop flexibility and strength while maintaining an inner peace. Students are encouraged to practice within their limits be patient and develop slowly and carefully. The class ends in a deep relaxation sometimes followed by a short period of meditation.
Relax, strengthen and soothe your body and mind in this mixed level yoga class appropriate for beginning to intermediate level students. Increase your flexibility and strength through various postures and breathing techniques. A perfect compliment to all forms of exercise.
Formerly power, fitness or advanced yoga. A flowing yoga class that focuses on using breathing techniques to move quickly from one pose to another to increase the heart rate. Classes focus on upper weight bearing exercises, lower body strengthening, torso stability, balance and flexibility.
A combination of Yoga and Pilates. You will increase your flexibility, and relax as well as strengthen your core muscles.
A hi-lo impact dance class with Latin style. Learn Salsa, Samba, Merengue and more while getting a great workout.
A lower impact dance class with Latin style. Thru breakdown of the movement learn Salsa Samba Merengue and more while getting a great workout.
Blends body-sculpting techniques and specific Zumba moves into one calorie-burning strength-training class.