Class Descriptions
Raleigh, North Carolina Gym Fitness, Cardio, Boxing & Yoga Classes

Aqua Fitness

Aerobic and muscle conditioning exercises are performed in the pool to minimize joint discomfort.

BEKAH'S BOOTCAMP

This class starts with 30 minutes of short, high intensity intervals on the treadmill and is followed by a mix of strength training and core conditioning in the group fitness room. Studies show that boot camp style workouts are the most effective way to simultaneously burn fat and build lean muscle. Burn some SERIOUS calories with this metabolism boosting class! Get ready to sweat and feel the burn!

BODYATTACK

This high-energy interval training class combines athletic aerobic movements with strength and stabilization exercises. Dynamic instructors and powerful usic motivate everyone towards their fitness goals- from th weekend athlete to the hardcore competitior.

BODYCOMBAT™

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.

BODYFLOW™

BODYFLOW™ is the Yoga, Tai Chi, Pilates workout that builds flexibility and strength and leaves you feeling centered and calm. Controlled breathing, concentration and a carefully structured series of stretches, moves and poses to music create a holistic workout that brings the body into a state of harmony and balance.

BODYJAM™

BODYJAM™ is the cardio workout where you are free to enjoy the sensation of dance. An addictive fusion of the latest dance styles and hottest new sounds puts the emphasis as much on having fun as on breaking a sweat. Funky instructors teach you to move with attitude through this 55-minute class. So grab a friend, get front and center, and get high on the feeling of dance. Like all the LES MILLS™ programs, a new BODYJAM™ class is produced every three months with new music and choreography. Each new class will be a different dance experience depending on what’s current and hot.

BODYPUMP™

BODYPUMP™ 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 – and fast!

Boot Camp Demo

An introduction to our 6 week boot camp class starting in January. A challenge of mental, physical and emotional strength and endurance.

BOSU® Fitness

The BOSU® Balance Trainer adds versatility and challenge to an incredible range of activities: cardio, strength training, athletic and sport conditioning, as well as core and balance training. The instructor of this class will offer multiple options for each exercise to make this workout just right for YOU - from the group exercise beginner, to the seasoned athlete. Try this energetic, cardio and strength workout with lots of options to train your entire body!

Boxing (Beginner)

Technique oriented class teaching boxing/kickboxing footwork, punches and combinations. Allows you to learn the sport of boxing with no actual contact.

Boxing (Advanced)

Takes the techniques you learn in beginner boxing classes and uses them to train for contact and sparring.

Boxing (Fitness)

Includes rounds of bag work and body weight circuits. For someone looking for a fast-paced, challenging workout.

Butts & Guts

This mat based class targets women's problem areas such as the butt, hips, inner thighs, love handles and abs. This class is totally different from your normal routine. This focused workout will have you bathing suit ready in no time!

Cardio Circuit

Cardio based circuit class designed to take your fitness to the next level.

Cardio Fitness

Traditional "aerobics"...floor exercises choreographed to energetic music to provide cardiovascular training.

Cardio Sculpt

A beginners weight training class mixed with group personal training that include abdominal work and cardiovascular training. The class focus is to teach people on what and how to strength train the entire body not just specific body parts.

Core Fitness

Strengthens the abs, oblique’s, low back, butt and thighs.

CXWORX™

CXWORX™ really hones in on the torso and sling muscles that connect your upper body to your lower body. It’s ideal for tightening your tummy and butt, while also improving functional strength and assisting in injury prevention. It’ll help you run faster … play harder … stand stronger! No ordinary workout, CXWORX™ hits many of the top fitness trends: Core Training, strength training, Functional fitness Highly-trained instructors explain the science behind each exercise and challenge you to reach beyond your limits. Like all LES MILLS™ programs, a new CXWORX™ class is released every three months with fresh music and choreography.

Cycling

Group indoor ride offers cardio and interval training. Instructor choice in skills taught, 55 minutes. Bring towel and water bottle.

Effective Sports Development

A circuit based class that blends a mix of athletic movement’s and challenging cardio and strength training exercises. That work on improving cardio, speed and strength. That consists of spiking the heart rate and slowing it down repeatedly. Try this super-high calorie burning workout.

Gi Brazilian Jui Jitsu

This is a formal Brazilian Jui Jitsu class. Our instructor is one of the most knowledgeable and experienced coaches in the sport. Students will become well versed in all aspects of this detailed and beautiful martial art.

No Gi Brazilian Jui Jitsu

Instruction to the grappler and MMA competitor of every level. The addition of striking and the absence of kimono changes the sport of grappling. Training must be adjusted as well. This class will provide that adjustment and teach the student the nuances and specific techniques of submission wrestling.

Hip Hop Hustle

A combination of high energy dance moves, great music and high energy, high intensity exercise.

Hot Yoga

Gentle Yoga Classes (75-85 degrees)
Our gentle classes are a less vigorous version of the ones listed above. The heat in the room is lower and these classes are designed for students who prefer a class less vigorous workout, need to focus on relaxation or anyone who may be recovering from injury.

Renew & Relax Yoga (85-95 degrees)
Your 30-min. yoga fix where we will unwind, get warm, and open up, releasing tension in the body through deep holds and guided relaxation techniques. 

Power Flow (85-95 degrees)
Done with work? Start the night off right with an evening hour of yoga! Melt away stress and get your body and mind into balance through this invigorating class. We flow through poses linking breath with movement, offering modifications and often holding poses for a deeper experience. Class is concluded with a short floor sequence and soothing relaxation. All levels are welcomed.

Open Flow (85-95 degrees)
Moving with each breath, Vinyasa Flow builds endurance through choreographed sequences similar to traditional Sun Salutations. Sequences are designed to warm up the body and typically move from basic postures to more intermediate and advanced movements as your muscles become more malleable.

Strength & Stretch (85-95 degrees)
A slower paced class that will allow time to deeply explore postures to develop strength, balance and alignment in the body, plus profound body awareness. This class offers a physical, emotional and spiritual linking of the poses and breath, with a meditative, focused feel to replenish, revive, balance and restore the body.

Yoga Fusion (85-95 degrees)
Fusion is based on the ancient fitness science of hatha yoga; it blends balance, strength, flexibility and power in a fitness format." This class involves coordinating breath and movement, flowing together classic yoga poses, while releasing stress. This class is for all fitness levels.

Yoga Core (85-95 degrees)
A high-energy Vinyasa Flow yoga class that focuses on building core strength through a series of flowing postures and abdominal exercises. This class pays special attention to strengthening the core-the abdomen, back, buttocks, upper hamstrings and hip flexors. This class will build and develop your core while enhancing your posture and digestive tract.  

Breathe & Balance (85-95 degrees)
You will practice controlled breathing and static poses that focus on balance and stretch.  This class will begin with a standing series and end with a floor series. Get ready for a light and playful class that will start your morning feeling fresh and centered. See you on the mat! 

We recommend you bring the following:
    - a mat, beach/bath towel (can be used in place of a mat) & small towel
    - flip flops or slip on shoes
    - a water bottle or two
    - wear SNUG light-weight clothing, preferably fabrics that are designed to wick moisture away from your body. A dry change of clothes for after class is recommended.

No shoes are allowed inside the studio. Remove flip-flops or other slip on sandals BEFORE entering the studio. Personal items are not permitted inside the yoga studio, please use the lockers provided in the locker room. NO CELLS PHONE in the STUDIO.

Yoga Blend (85-95 degrees)
This Style of yoga links breathe and movement through different sequences of sun salutations and postures. We will be incorporating some pilates sequences working on core strength and that “yoga butt” everyone talks about.

Hatha Hot Yoga: (85-95 degrees)
This class is great for the beginner or those that prefer to move a little slower. A breathy class where you will hold postures between a gentle flow practice.

YOGA WEEK CLASSES

YOGA FOR A HEALTHY BACK & NECK For students with back or neck issues. The class is slow and gentle and focuses on balance, building strength and flexibility in the upper and lower back.
HIP OPENERS ~ This class will take you deep into the tightest spot in your body, your hips. Postures will be held for 1-5 minutes to allow a deep release. We will focus on specific rotation of the hips so that you can open up and release stress. Stationary Hatha-styled class focused on Hip opening exercises designed to increase the range of motion of your hip joints. This allows your hips to move fluidly in all directions and avoid compensation in your ankles, knees and lower back which can cause pain and joint disorders.
CORE POWER YOGA~ this class will focus on your core muscles and abdominals and the muscles that support your back. Helps to build strength, balance and better posture.
WARRIOR WORKSHOP~ A beginner’s class that breaks down the warrior series of poses.
MEDITATION & PRANAYAMA~ Enjoy the benefits of meditative yoga and intensive breathing.
BEGINNERS HOT YOGA~ Learn why we do yoga in the heat and how to get the most out of your practice.
TWIST WORKSHOP: Stationary Hatha-styled class emphasizing the benefits of twisting which include stretching and strengthening of the spine, Improved digestion, massage of internal organs and improved respiratory function.
50/50: enjoy the best of both worlds as we combine the best hip opening poses with spinal twisting to lengthen and strengthen major muscle groups while facilitating hip rotation and injury prevention.
YOGA WITH A TWIST we will be twisting and one of the many benefits of twisting is:  Indian yoga master B.K.S. Iyengar describes twists as a "squeeze-and-soak" action: The organs are compressed during a twist, pushing out blood filled with metabolic by-products and toxins. When we release the twist, fresh blood flows in, carrying oxygen and the building blocks for tissue healing. So from the physiological standpoint, twists stimulate circulation and have a cleansing and refreshing effect on the torso organs and associated glands. 

Kettlebell/TRX Combo

Strength training kettlebell movement combined with TRX suspension training. This class allows you to continually challenge your kettlebell workout & TRX movements to the fullest.

Latin Fusion

This class combines low impact aerobics with Latin flavor.

Maximum Results 101:
With Dr. Joshua McMillion

Work smarter! Maximize your results with these brief 15-20 minute health classes. Learn all you need to know about nutrition and exercise one bite at a time. Meet outside the main studio.

Muay Thai

With techniques including kicks, punches and the extensive use of knees and elbows, Muay Thai is often referred to as the science of 8 limbs.

Pilates

The goal of Pilates is overall body fitness, elongated supple muscles, and balance between body and mind. Pilates mat class focuses on integrating the entire body using your own body weight and gravity.  Pilates adapts the traditional moves incorporating additional core strengtheners and body conditioning; building strength and increasing flexibility.

Power Hour

This is the ultimate fat-burning class! This intense, plateau busting workout incorporates cardio HIIT (High Intensity Interval Training) plyometrics, weights, and core conditioning. This style of training keeps your body burning calories for up to 24 hours after the workout is done! This class is open to all fitness levels and guarantees real results!

Quad Step

Utilize the Reebok step for a fun, choreographed and physically challenging step class with an edge. Quad Step utilizes 4 steps a for a combination of low impact aerobics and step aerobics to take your workout to another level.

RAPID ALL STARS CHEERLEADING SQUAD

“Cheer, Stunt, and/or Tumbling for ages 3-12” Thursday/Sunday Combo- Rapid All-star’s Cheerleading Squads ~ Sunday’s Only- Tumbling/Agility Training/ Core Strength

RPM™

RPM™ is the indoor cycling workout where you ride to the rhythm of powerful music. Take on the terrain with your inspiring team coach who leads the pack through hills, flats, mountain peaks, time trials, and interval training. Discover your athlete within – sweat and burn to reach your endorphin high.

RPM60™: Is a 60 minute version on the regular RPM.

SH'BAM

Featuring simple but seriously hot dance moves, SH’BAM™ is the perfect way to shape up and let out your inner star — even if you’re dance challenged. Set to a soundtrack of chart-topping popular hits, dance music that is heard in the hottest nightclubs around the world, familiar classics remixed and modernized Latin beats, SH’BAM™ is the ultimate fun and sociable way to exercise. Each 45-minute SH’BAM™ class is vibrant, unique and varied — and like all the LES MILLS™ programs, a new SH’BAM™ release is produced every three months with new music and choreography.

Step Express

Choreographed movement utilizing a step platform for cardiovascular training.

Strength & Conditioning

Strength & Condition class will provide an opportunity for development of strength and conditioning for various sports and fitness related activities along with one of the best methods for taking your body to the next level.

Taekwondo

Taekwondo as a martial art is popular with people of both genders and of many ages. Physically, taekwondo develops strength, speed, balance, flexibility, and stamina.

Total Body Blast

This total body workout combines strength training, cardio intervals, and core conditioning. A variety of exercises and equipment means there will never be a dull moment as you burn fat and build lean muscle! Great for all fitness levels.

Tred & Shed

Burn some SERIOUS calories with this one hour class! Short high intensity cardio intervals mixed with strength training exercises guarantees you will continue burning fat long after this workout is finished! This metabolism boosting class is open to all fitness levels. If you are looking to lose weight, if you're stuck at a fitness plateau, or if you are looking to increase your cardiovascular endurance this is a great class to add to your workout regimen.

TRX Boot Camp

TRX Suspension training uses your own body weight and gravity to develop strength, balance, flexibility, and core stability. This heart pumping one hour class will combine cardio intervals with strength and core conditioning using the TRX and other equipment. A different workout each class means there will never be a dull moment. Get ready to sweat as you burn fat, boost your metabolism and tighten your core just in time for summer!

TRX Core & More

TRX suspension training is the ultimate core workout! It is "All Core All The Time!" This 45 minute class is a total body workout with a strong focus on the core. If you want six-pack abs this is the class for you!

Turbo Kick

Turbo kick is the revolutionary group exercise program that has changed the direction of kickboxing today. Inspired by dance, tae kwon do, boxing, tai chi, and funk this workout creates a fun party atmosphere that will have you craving for more.

Women Warrior

Women Warrior is a comprehensive self-defense program for women based on proven verbal, physical, and psychological defense strategies tested and proven effective over nearly two decades Learn the same techniques taught to female law enforcement and military personnel. 

Yoga

A series of poses to increase strength, flexibility, and focus. Please bring a blanket and warm clothing for the relaxation.

Zumba

Combines Latin rhythm with cardio exercise to create a fun, aerobic dance routine.

~EXPRESS Classes Are 45 Minutes in Length~