Longfellow Sports Club Class Descriptions


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Group Exercise Class Descriptions - Fall Last Updated: 12/7/04 Paula Hart, Group Exercise Director (508) 653-4633, x203
All classes begin with a warm-up and end with a cool down and stretching. Most classes include abdominal work (some 30-45 minute classes may not). Please make the instructor aware of any physical limitations you may have before the class. Remember to pace yourself and stay at your own level. Don’t forget to drink plenty of water. Regular physical activity is necessary to develop and improve all components of fitness: cardiovascular, muscle endurance, strength and flexibility. For yoga and pilates classes, please bring your own mat, towel and water.
Aero-lite If you’ve never taken an aerobics class before or you just want a light workout, this class is for you. This class is a combination of low impact, step and floorwork.	Group Cycling This is a power cycling class designed to condition the cardiovascular system and strengthen the lower body. Space is limited to 27 people and is on a 1st come, 1st served basis. (NEW SCHWINN BIKES!)
Hi/Lo A high intensity class in which the choreography consists of a combination of high and low impact moves.	Strictly Abs This is a straight 15 minute workout strictly for your abdominals.
Aerobic Blast A high energy filled cardiovascular workout that incorporates various types of high and low impact, kickboxing, sports conditioning step and dance moves.	Cardio Sculpt A boot camp style conditioning workout that is both cardiovascular and muscle toning. It is performed with light weights, core board, plyometrics to create this conditioning effect. This class maximizes heart rate and toning into one class.
Power Strike ™ Kickboxing A 60 minute challenging karate/martial arts workout including various kicks, punches, and footwork with aerobic movement. Burn calories while building strength, flexibility and agility!	Cycling Basics This ½ hour class covers all the basics of cycling and is designed for those new to power pacing (or for those wanting a less intense class) covering the basics of cycling. Class is held 1st Wed of each month.
Step & KICK IT! This class combines awesome kicks, jabs, punches and step all to motivating music giving you a workout like never before. Increase your strength and stamina.	Power Yoga A complete mind and body workout that develops concentration, strength and reduces stress. Power Yoga goes beyond the relaxation benefits of traditional yoga by offering a route to health and fitness that participants of all levels will embrace. Breathing exercised are incorporated.
Funky Groove This class has traditional hi/lo moves with funky flair.	Yogalates This class incorporates Pilates exercises and yoga postures offering a body balancing system by focusing on improving core functional strength, flexibility, and toning your body by using your own body weight as resistance. Breathing exercises are incorporated. All levels are welcome.
Step A high intensity low impact class using a platform that is 2 to 10 inches high. Step classes can be individually adapted to each person’s fitness level. Step I is beginner/intermediate, Step II is intermediate/advanced.	Pilates This class offers you a body balancing system that strengthens, lengthens, re-aligns, and defines your body.
Step Interval Increase your cardiovascular endurance and muscular strength and endurance in this 60 minute class by alternating between step and muscle conditioning. Tubing and weights are used and intervals may range from 5 – 15 minutes. A great X-Training challenge!	Pilates on the ball Perform traditional and non traditional exercises using the stability ball to challenge muscles, balance and coordination.
Cardio Equipment Workout A 45 Minute CV workout in the fitness area incorporating treadmills and ellipticals. A variety of workouts are done to music with the instructor during this class. Space is limited and is on 1st come, 1st served basis.	Vinyasa Yoga A flow style of yoga which uses the breath to move from one posture to another. Increases your strength and flexibility. Reduces stress.
Below the Belt Lower body training at its finest! This is a 30 minute class of total leg and abdominal work.	Beginners yoga & Rise & Shine Yoga Basic yoga postures & stretching are combined to promote physical flexibility, balance, improve core strength, and reduce stress by relaxing the mind and body.
Muscle Conditioning This non-aerobic class concentrates on muscle conditioning and resistance training. 5, 8, 10 & 15lb. weights, Spri-tubing, medicine balls and/or resist-a-balls may be used and are supplied by the Club. This complete athletic workout will strengthen, condition, tone and define like nothing else can.	Beginners yoga plus Same format as Beginner Yoga, but more challenging than the basics including a guided relaxation.
Cardio Coreboard This class combines short bursts of cardio, Reebok coreboard, handweights, medicine balls & tubing for a total body workout that builds strength, balance, stability while burning tons of calories.	Stretch A class that focuses on basic stretches, beginner yoga postures, balancing, abdominal and back strengthening with a step by step approach.
Core Conditioning This is a 30 minute class focusing on strengthening your back and abdominals through Pilates based exercises.	Yoga Stretch Basic yoga postures & stretches are combined to promote physical flexibility, improve core strength, and reduce stress by relaxing the mind & body. All postures/stretches are done on the floor with relaxation at the end.
Coreboard This is a dynamic strength and conditioning class that focuses on developing total body conditioning by emphasizing abs, torso, & core muscles using the Reebok coreboard, medicine balls, &/or tubing.	Yoga for Kids Children will derive enormous benefits from yoga. Physically it enhances their flexibility, strength, coordination and body awareness. In addition, their concentration and sense of calmness and relaxation improves. The physical movements introduce children to yoga’s true meaning: union, expression, and honor for oneself and one’s part in life. For kids ages 6 – 11. Parents are welcome to join in.
SUPER Step DOUBLE THE FUN! Each participant uses two steps. Combinations are designed for increased intensity by moving exercises from 1 step to the other.	Hot House Yoga Experience a wide variety of benefits by participating in Hot House Yoga. By doing a series of yoga postures in 90 – 95 degree heat you will gain deeper stretches and increased flexibility with warmer muscles, a release of toxins thru increased perspiration, and a significant increase in heart rate. There will be breathing techniques incorporated and relaxation at the end of class. There is an additional fee for this class.
Cardio Mix A high energy filled cardiovascular workout that incorporates various types of high and low impact, kickboxing, and/or sports conditioning step moves.

ABS 15 minutes of abdominal and back workouts.

ADVANCED STEP This 60 minute class involves stepping up and down on an adjustable platform. Advanced STEP contains choreography moderate to advanced in degree of difficulty, and is therefore more suited for the seasoned stepper.

AEROBIC CONDITIONING A 45 minute cardiovascular class that incorporates hi & low impact moves that include dance and athletic movements.

AERO-LITE If you've never taken an aerobics class before or you just want a light workout, this is the class for you. This class is a combination of low impact, step and floor work.

AERO-LITE PLUS Same format as Aero-lite, but more challenging than the basics.

AEROBIC BLAST A high energy filled cardiovascular workout that incorporates various types of high and low impact, kickboxing and dance moves.

ALL OUT Your body will be working on power while Kathy will help guide your mind to work on form. Focus for an All Out workout.

ASHTANGA YOGA Suitable for intermediate yoga students, this is an athletic, challenging style of yoga known for its technique of linking in a specific form. With regular attendance, class will increase energy, strength, stamina, flexibility and reduce stress.

ATHLETE'S TRACK WORKOUT A high intensity water "Track Workout" designed for cross-training. All levels welcome.

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BOOT CAMP/BARBELL BOOT CAMP This class consists of drills, skills, sports conditioning, Powerpacing, resist-a-balls, weights, barbells, jump roping and sometimes Keiser equipment. Exercise is done in intervals. This class is advanced.

BARBELL WORKOUT This is strictly a weight training class. This complete athletic workout will strengthen, condition, tone and define like nothing else can. This class incorporates barbells and adjustable weights.

BARBELL WORKOUT/POWERSIZE A muscle conditioning class done with a barbell and plates, to work on muscle strength & endurance, improving your lean muscle mass by decreasing body fat. Class also includes dumbbells and tubing working all body parts.

BASIC STEP This class involves stepping up and down on an adjustable platform (2-10 inches tall). Basic STEP contains just the basics and is therefore suitable to all new steppers. The result of a STEP class is a sustained cardiovascular workout.

BEGINNER'S YOGA & STRETCH A class that focuses on basic stretches, beginner yoga postures, balancing, abdominal and back strengthening with a step by step approach.

BODY SCULPTING A 30-75 minute class. This class includes muscle strengthening and endurance exercises for the major muscle groups in the body. The instructor will teach you proper form while leading you to a more toned and defined body. This class is suitable for all fitness levels. Tubing and weights are used and are supplied by the club.

B Y O K Parents and kids participate together in games, races, and exercises that incorporate strength, agility, balance and flexibility for parent and child.

CARDIO EQUIPMENT WORKOUT A 30-45 minute interval class done on the treadmill bike or elliptical trainer, that is done to music.

CARDIO BLAST this class incorporates 30 minutes of hi/lo and 30 minutes of kickbox for a great aerobic workout.

CARDIO BOOT CAMP A class designed to cross train the cardiovascular system by different types of aerobic activities. STEPS, slide boards, and jump ropes may be used. Great class to increase your cardiovascular endurance.

CARDIO STEP This class combines hi/lo, cardio kickboxing, and step to create an unbelievable cardio workout.

CARDIO QUICKIE SURPRISE A 45 minute cardiovascular class of instructor's choice of step, aerobics,or kickboxing, walking/running drills, jump ropes, slide boards, etc. Class may be in a circuit format also. Incorporates and warm-up and cool down.

CORE CONDITIONING A 30-45 minute class focusing on ABS & back, core strength and functional exercises. Stretches are done after.

CO-ED BASKETBALL No experience needed but a plus. Must be 14 and over.

CROSS TRAINING PLUS This class is combination of athletic drills, aerobic & muscle conditioning. Stationary cycling & water resistance may also be incorporated. To find out in advance what you will be doing that week check the group exercise schedule board.

CYCLING BASICS This 1/2 hour class covers all the basics of cycling and is designed for those new to powerpacing (or for those wanting a less intense class). Covers the basics of cycling.

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DANCE FIT This is a fun aerobic workout combining up to date dance moves with Latin flavor. You're sure to enjoy this very dynamic and exciting class.

DEEP WATER RUNNING A challenging workout of non-impact deep H20 running including interval training, use of tubing, hand weights and abdominal exercises.

DOUBLE STEP INTERVAL A 60-75 minute class that incorporates step with muscle;done in intervals with tubing, weights or barbells. Double Step requires the use of 2 steps. A great workout 1 step or 2!

FUNKY GROOVE This class has traditional hi/lo moves with a funky flair.

GENTLE JOINTS Focusing on flexibility, increased range of motion and greater mobility. Great for those with arthritis or anyone looking for gentle but effective exercise. A cardiovascular component is included for a total body workout. Hydrotone muscle conditioning may also be included.

GROUP CYCLING This is a Power Pacing class designed to condition the cardiovascular system and strengthen the lower body. Space is limited to 27 people and is offered on a 1st come 1st served basis.

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HARMONEY FLOW YOGA Powerful Vinyasa Yoga with focus on linking movement with breathe. Emphasis on opening shoulders, back and hips while developing strength and grace. Guided relaxation leaves you feeling positively peaceful and recharged.

HEALTH MASTERS A moderately paced cardiovascular and muscle conditioning class focusing on flexibility and increased range of motion. Great for beginners, those with injuries or arthritis, and anyone looking for gentle but effective exercises. Jane, Bredt, JoEllen or Angie will make your morning effective and fun!

HI/LO A high intensity class in which the choreography consists of a combination of high and low impact moves.

HOT HOUSE YOGA Experience a wide variety of benefits by participating in Hot House Yoga. By doing a series of yoga postures in 90 - 95 degree heat you will gain deeper stretches and increased flexibility with warmer muscles, a release of toxins thru increased perspiration, and a significant increase in heart rate. There will be breathing techniques incorporated and relaxation at the end of class. There is an additional fee for this class.

HYDROPOWER Includes shallow and deep water exercises for an intense cardiovascular, abdominal, flexibility and muscle workout-done simultaneously for total body conditioning. Laila, Sue or Jane will lead you through a great workout.

INTERVAL TRAINING A cardiovascular speed workout for all levels, using the pace clock for timed intervals.

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LITE & LO This class is designed to meet the needs of all fitness levels. Low impact moves provide a great cardiovascular workout with minimal impact to body joints. This class is designed to teach the basic steps of more demanding workouts while providing a comfortable workout level. Suitable for the beginner.

LOW IMPACT A moderate to intense cardiovascular conditioning class where participants keep one foot on the floor at all times.

MERIDIAN STRETCH Resistance stretching will restore and maximize the flexibility of joints and muscles. There is an additional fee for this class.

MOVING MUSCLE A conditioning workout that is both cardiovascular and muscle toning. It is performed with light hand weights as props to create this conditioning effect. This class maximizes heart rate and toning into one class. Produces great results.

MUSCLE CONDITIONING - AQUATIC Strength gaining exercises for upper and lower body using unique Hydrotone equipment. Note: There must be at least four students for class to be held.

MUSCLE CONDITIONING - LAND This non-aerobic class concentrates on muscle conditioning and resistance training. 1,3,5,6 and 8 pound weights, Spri tubing and/or resist-a-balls may be used and are supplied by the club.

MUSCLE MASTERY Strength gaining exercises for your upper and lower body using unique Hydrotone equipment.

OUTDOOR FITWALK A 3-mile route done outside to improve cardiovascular health, socialize and fresh air. Class is active until December 1, weather permitting.

PILATES This class offers you a body balancing system that strengthens, lengthens, realigns and defines your body.

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POWER PACING A bike class, developing terrific cardiovascular conditioning through endurance, intervals, and recovery rides. You don't have to be a cyclist to join this class.

POWER PACING INTERVAL A 60 minute bike class that incorporates interval training with bikes, abs, back, push-ups and stretching.

POWER STRIKE KICKBOXING A 60 minute challenging karate/martial arts workout including various kicks, punches, and footwork with aerobic movement. Burn calories while building strength, flexibility and agility!

POWER YOGA A 60 minute class that focuses on Yoga stretches through proper breathing and technique.

RISE AND SHINE YOGA Basic yoga postures & stretching are combined to promote physical flexibility, balance, improve core strength, and reduce stress.

RUN/SWIM COMBO Alternates deep water running and swimming intervals. Includes drills for swimming technique. Cap and goggles recommended. All levels are welcome.

SENIOR STRETCH This class focuses on basic stretches, beginner yoga postures, balancing, abdominal and back strengthening with a step-by-step approach.

SKILLS & DRILLS This class consists of drills, skills, sports conditioning, cycling, resist a ball, weights and games.

SHALLOW WATER SPRINTS Includes timed intervals in stationary running, jumping and traveling sprints. Excellent for developing strength, speed, balance and "spring". This can be done with very low impact. Pool shoes recommended but not necessary.

STEP A high intensity low impact class using a platform that is 2 to 10 inches high. Step classes can be individually adapted to each person's fitness level. Step I is the beginner/intermediate, Step II is intermediate/advanced.

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STEP INTERVAL Increase your cardiovascular endurance and muscular strength and endurance in this 60 minute class by alternating between step and muscle conditioning. Tubing and weights are used and intervals may range from 5 - 15 minutes. A great X-training challenge!

STRETCH & STRENGTHEN/PARTNER STRETCH This class offers a body balancing system that helps strengthen; lengthening and work on functional strength of using your own body weight. Resistive stretching done with a partner to help aid in the stretch.

STRETCH YOURSELF A gentle yoga class that is great for the beginner. Learn to get in proper position and breathing techniques and meditation.

SWIM WORKOUT This is part of the Master's Swim Program, a cardiovascular workout with coaching on technique for all four strokes. Various levels and abilities are accommodated using separate lap lanes.

TAEROBICS A 45-60 minute cardiovascular workout including various kicks, punches and jabs with aerobic movement. This is Longfellow's version of Tae Bo .

T'AI CHI T'ai Chi is a moving meditation, a very precise essence qigong form. The form we teach at Longfellow is the Yang Style, Short Form. The practice of t'ai chi balances yin and yang forces in the body, improves balance and posture, and helps combat osteoporosis.

A TASTE OF BRAZIL A Taste of Brazil-A challenging shallow & deep water workout. Cynthia was a Physical Education major in Brazil, specializng in water exercise. (Back "home" she had 100 particpants in her classes!) New energy & some surprise exercises that you've never seen before. Done to a Brazilian beat.

VINYASA YOGA A flow style of yoga which uses the breath to move from one posture from another. Increases your strength and flexibility.

VOLLEYBALL Co-ed and no experience necessary. Must be 14 and over.

WOMEN'S BASKETBALL/25 YRS. OLD & UP No experience necessary. Free to members, non-members $5 (limit of 5 visits). No advance signup necessary - just show up and play.

YOGA & RISE & SHINE YOGA STRETCH Basic yoga postures and stretching are combined to promote physical flexibility, balance, improve core strength, and reduce stress.

YOGA FOR KIDS Children will derive enormous benefits from yoga. Physically, it enhances their flexibility, strength, coordination and body awareness. In addition, their concentration and sense of calmness and relaxation improves. The physical movements introduce children to yoga's true meaning: union, expression, and honor for oneself and one's part in life. For kids ages 6 - 11. Parents are welcome to join in.

YOGALATES A combination of pilates mat movements and the style and flow of yoga.

20/20/20 A cross training class involving 20 minutes of aerobics, 20 minutes of STEP and 20 minutes of muscle conditioning.

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