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

Glenwood Schedule | North Ridge Schedule

Adventure Racing Talk

Interested in doing something different?? Give your training some meaning? Work towards a GOAL!!!

Calley Gerber, a member of the top 2-person, all-female adventure racing team in the country last year, will introduce you to adventure racing and what it has to offer.

"Whether you are trying to take your fitness to a new level, want to break out of the same routine, or just need a new goal to motivate you, come learn about the sport of adventure racing (trekking, mountain biking, & paddling all while navigating by map and compass).  These races come in varying distances and allow you to race solo or as part of a team."

Aqua Fitness

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

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, Pilate’s 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. Please bring a blanket and warm clothing for the relaxation.

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!

BODYSTEP™

BODYSTEP™ is 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-a-long music and approachable instructors. Cardio blocks push fat burning systems into high gear followed by muscle conditioning tracks that shape and tone your body. Like all the LES MILLS™ programs, a new BODYSTEP™ class is released every three months with new music and choreography.

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.

Cardio Fitness

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

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, CXWORXâ„¢ 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 MILLSâ„¢ programs, a new CXWORXâ„¢ 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

CycYo (no heat)
CycYo is Yoga for the Cyclist... This 30 minute class is held in the CYCLE STUDIO directly after RPM. Recover from your tough RPM workout with this routine specifically designed to maximize your own body's ability to perform at it's highest level & avoid injuries when riding RPM. You don't have to be a cyclist or ride RPM (by why not try) to gain benefits from this workout. It's good for desk jockeys, commuters, and anyone with legs!

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. 

Hatha Yoga (85-95 degrees)
This general yoga style utilizes the classical yoga postures & different sequencing depending on the instructor for the purpose of strengthening, opening, and cleansing the body. In Hatha-style classes, the poses are HELD for varying lengths of time & are NOT linked to create a flowing movement similar to Vinyasa.

POWER Hatha Yoga (85-95 degrees)
A more intense version of our regular Hatha class. The emphasis in the power class is strength and balance! This class move through the following series each session: Strength/Balance, Core, Heart Openers, Twist & Forward Folds.

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.

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.

POWER Vinyasa Flow (85-95 degrees)
Power offers an intense class of exciting yoga poses in flowing transition. We recommend experience with other Vinyasa Flow classes prior to taking Power, but not necessary.

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.

Simple Yoga (75-85 degrees)
Basic classes are ideal for those who are newer to yoga. Basic classes emphasize quieting the mind, as well as developing strength, flexibility and ease in the body.

Stretch & Restore (75-85 degrees)
This class is designed anyone who are looking for a gentle blend of Hatha & Vinyasa, as well as, restorative yoga, with special attention to alignment and breath. Extra towels & a blanket are recommended for use as props.

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.

Vinyasa 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.

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.

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.

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 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.

Kickboxing

Punch, jab, kick and sweat with this cardio and strength conditioning class.

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

Specific exercises created to improve the deep core muscles.

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.

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~