Group Fitness Classes
Click here for a complete Group Fitness Schedule
Ab Blast
Balance Sports Conditioning BootCamp
BODYPUMP
Boxing
Cardio & Tone
Death Row
Introduction to Rowing
Intro to CrossFit
Glutes & Guts
Muscle Up
Spin
Step & Sculpt
Tai Chi
Wandawoman Dance
Yoga
Zumba
Ab Blast
Want a defined mid-section but short on time? Ab Blast is a turbo-powered, targeted abdominal workout designed to give you an efficient workout in a minimum amount of time. Believe us, 15 minutes is all you will need.
Balance Sports Conditioning BootCamp
You don't need to be an athlete to take this class – just have the desire to build lean proportioned muscles through techniques usually limited to the world's top athletes. Balance Sports Conditioning BootCamp combines elements of sports conditioning and BootCamp into an hour-long fitness class that is high intensity and incorporates functionally diverse movement. And, best of all, it's fun!
Unlike our competition, we include the best BootCamp program in the area as part of our already low gym membership price. With indoor and outdoor classes offered in the morning, noon, and night six days a week, this program will take your fitness to the next level.
*Note* If you are just returning to exercise, consult with a trainer to determine if this program is suited for you.
BODYPUMP
BODYPUMP is an original class designed by Les Mills Body Training Systems that is used for strength and endurance training. Using barbells, BODYPUMP has all the benefits of weight training including increased strength, increased metabolism, and the ‘feel good’ factor associated with a great total body workout.
Boxing
This is more than aerobic boxing; you will learn to train like an athlete and a real boxer without the bumps and bruises. Classes are 50 minutes in length, taught by a real Corner Man® USA Boxing trainer, and full of fun and challenge. The class will teach you basic skills and techniques, while giving you a great workout. No equipment is needed to get started; however, you will need to purchase wraps and gloves to really get into it. Burn 1000 calories per hour!
Cardio & Tone
This class offers a perfect combination of cardio and toning exercises to shape your body. The workout includes cardio fitness with intervals of sculpting exercises using dumbbells, body bars, and tubing for upper and lower body, as well as abs.
Death Row
Death Row is an advanced interval training class. The goal of the Death Row class is to push your limits to the edge and back in a team environment. Each class will begin with a dynamic warm-up then move to the rowing machines. There advanced technical drills will then build into high intensity pieces. Each class has room for eight members who will compete against each other in teams of four. This class is designed for individuals that have attended Introduction to Rowing Class and are ready to push themselves.
Introduction to Rowing
The goal of each class will be to improve your rowing technique while increasing your strength, endurance, and flexibility in a team environment. Each class will begin with a core warm-up, then move to the rowing machines for technical work that will build into intervals designed to get your heart rates up and blast the calories. Each class has room for eight members who will compete against each other in teams of four. This class is designed to build the base needed for our Death Row Class.
Intro to CrossFit
CrossFit is the principal strength and conditioning program for many police academies, tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.
For more information about CrossFit Balance visit http://crossfitbalance.com.
Glutes & Guts
This 30-minute sculpting class focuses specifically on the lower body (legs, butt, thighs) and core (abs) muscle groups.
Muscle Up
This is a unique muscle building class that targets the whole body. This class builds muscle the old fashioned way you work for it. Using barbells, tubing, and your own body weight, get the results you’ve always wanted.
Spin
An indoor cycling class that’s a fun, athletic workout. You’ll burn a ton of calories, get lean, increase lower-body strength, and improve your cardiovascular endurance. Our cycling program includes endurance intervals, hills, and strength and speed play. You will have a great ride no matter what class you step in to! Reservations are required for all Spin classes. Call the front desk at 202/216-9000 to save your spot!
Step & Sculpt
A combination class that incorporates step choreography of various intensities and body sculpting with weights to tone your body. A great way to burn those unwanted calories!
Tai Chi
The “Rhythm of Life” Tai Chi is a combination of slow and fast Yang style Tai Chi postures, marital arts, and Qigong breathing exercises. This workout includes fat burning cardio interval training, strength, and flexibility. It’s a great way to energize you day. Experience this unique mind/body workout for yourself - you will be amazed of how much you sweat!
Wandawoman Dance
Rhythm! Spirit! Fun! Get ready to take it to the dance floor! This high-energy signature dance class will keep you motivated with fun combinations of power funk, hip-hop, and Afro-jazz moves. Wanda has designed these moves to get your whole body moving and burn lots of calories and shaking your thang! Wanda makes working out so much fun you’ll forget it's exercise. www.wandawomanworkout.com
- Hatha Yoga: This discipline of yoga uses postures (asanas) and conscious breathing (pranayama) in concert with mental focus to develop awareness, strength and flexibility. Through proper alignment and body awareness Hatha Yoga will bring you balance, strength, relaxation, and a sense of well being.
- Power Yoga: Based on Sun Salutations A and B, this class will challenge -- yet encourage students to take their existing yoga practices to the next level. Incorporating warrior postures, standing and arm balances and inversions, this vigorous class builds physical endurance and stamina. Bring a towel and water, students should be prepared to sweat
Zumba
Zumba fuses hypnotic Latin rhythms and easy-to-follow moves to create a dynamic fitness program that will blow you away. Achieve long-term benefits while experiencing an absolute blast!