BODY PUMP

A fun, exciting, rapid fat burning class that uses barbells with adjustable weights to give you the fastest way to tone and condition muscles! This class works each major muscle group for approx. 5 minutes. If you've never worked out with weights or have been working out for years, every person will get a great workout. You control the intensity of the class by the amount of weight you choose! Try it! You'll be hooked. 

 

BODY STEP

The ultimate way to give your body a high-energy cardio blast while toning the hips and thighs. With over 2.000 steps per session, you'll see results in record time. BODY STEP also improves coordination, posture and agility. This class is for all levels of fitness. You choose whether to use the step only or add up to two additional risers for increased intensity.

 

BODY COMBAT

An energetic class combining the fighting disciplines of Karate, Boxing and Tai Chi. BODY COMBAT is a non-contact, fiercely energetic program that is setting the standard for high intensity fitness around the world. Fight your way to the level of fitness you demand with one intensely fun class.

 

BODY FLOW

A class that reinforces flexibility and strength combining the best of Yoga, Tai Chi and Pilates. BODY FLOW helps bring mind and body into perfect harmony. Try this revolutionary, holistic approach to fitness. A great class for any fitness routine.

 

CXWORX

Reach beyond your limits and take your core to the next level! Based on cutting-edge scientific research, this 30 minute workout will tone your stomach and tighten your butt, improving strength and assisting injury prevention. With awesome music, it’ll help you run faster, play harder and stand stronger! Indoor Cycling Taught on an indoor cycling bike, SPIN is self-paced and appropriate for all fitness levels. Non-impact and extremely cardiovascular, participants control intensity themselves by tension on the bike wheel. You will enjoy your ride to the rhythm of powerful music and take on the terrain with your instructor leading you through simulated hills, flats, mountain peaks, time trials, and interval training. Discover your athlete within.

 

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.

 

SPIN

A spinning workout is an excellent way to burn some calories and relieve stress. The workout employs a stationary bike, which has various tension levels. The bike will also track your progress, so that you are motivated to continue and accomplish your fitness goals. There are numerous benefits to a spinning workout. A spinning workout of 45 minutes may allow you to burn around 500 calories, which is a huge amount when compared to other types of workouts. However, the amount of calories you burn will depend on the intensity of the workout. Adjust your bike according to the intensity you desire.

 

HI-LO

A traditional "aerobics" class done with one foot always touching the floor. This class is choreographed and done with an instructor directing dance-type movements. The instructor may demonstrate low intensity as well as higher intensity movements. If you haven't exercised in a while, this is a great class to start with.

 

STRETCH & STRENGTHEN

This class is designed for every fitness level. It works the muscles slowly and then follows immediately with stretches for that muscle or muscle group. A yoga mat and small hand weights are required and Total Woman provides all needed equipment.

 

POOL

Step into Total Woman’s sparkling 89 degree pool to experience the physical, emotional and mental benefits aqua exercise has to offer. Over a dozen diverse classes led by experienced instructors offer something for everyone. Whether its a high intensity total body toning workout, or a gentler arthritis based class, hydro-static pressure will offer resistance without stressing joints. Expansive ranges of motion can be obtained in the pool, increasing strength, flexibility and improving mobility to each joint. You will leave the pool with a wonderful sense of well being that only water movement offers. Descriptions of pool classes are below:

 

CARDIO WAVES-

A moderately high intensity water workout combining 25-40 minutes of aerobic exercise with isolation work of various muscles.

 

DEEP H2O - An energetic complete body aquatic workout for beginners to intermediates. It is a high intensity class working the upper body as well as the legs.

 

WEIGH DOWN - A gentle, total body workout designed for ladies desiring to lose 50lbs. or more. Includes warm-up, stretching, toning, gentle cardio, cool down and relaxation.TLC: The most gentle of all pool classes. A soothing water workout designed to stretch muscles and gently tone without impact.

 

REVIVE & REJUVENATE - A relaxing, uplifting class perfect for those suffering from arthritis or any stiffness in the joints. Helps improve mobility and flexibility. *Classes and instructors are subject to change without notice and may vary depending on club.Lap swimming is available in pool at limited times.