GROUP FITNESS CLASSES

This complete strength training workout incorporates circuit training using light free weights, dumbbells, and stability balls to target each major muscle group for toning and strengthening. This class will benefit all levels from the beginner to the experienced weight lifter.

Equipment Needed:
-Dumbbells (anywhere between 3 and 20 pounds, depending on your strength training experience)
-Yoga/Exercise mat
-Stability ball
-Chair

60 minutes. Online & In-Person

A super-charged full-body strength class that pairs high repetition movements with plate loaded bars. This dynamic music driven class uses a variety of strength training exercises to help you get lean, sculpted, and fit in less time than you think!
Take this class 2 to 3 times a week for best results.

Equipment Needed:
-Barbell with weight plates
-Bench with risers or a step deck
-Yoga/Exercise mat

60 minutes. Online & In-Person

Muscle Mash-Up is a fun full-body strength workout with a few cardio bursts where participants move at their own pace using their own bodyweight and dumbbells. Interval training sets of work are used to create maximum fitness benefits. Easy to follow for every fitness level, we will work and then rest using optimal timing for maximal fat burn and strength gains.

Equipment Needed:
-Yoga/Exercise mat
-1 light pair of Dumbbells
-1 medium pair of Dumbbells
-1 heavy pair of Dumbbells
- a knee pad is helpful for some exercises

All levels friendly!

Format:
-5 minute Warmup
-35 minutes of work (as many reps as YOU can do in a 50 second period of time, then enjoy 20 seconds of rest before moving on to the next exercise! If any exercise just doesn't work for you, do any other exercise that does for those 50 seconds!)
-5 minute Cool Down + Stretch

45 minutes. Online & In-Person

This body shaping class focuses on improving full-body strength, toning your core, increasing flexibility, and burning calories by guiding you through a range of traditional weight training and functional training exercises. Using low-impact isometric and full-range movements, strengthen your muscles while having a blast to some motivating tunes.

Equipment needed:
-Sturdy chair
-Yoga/Exercise mat
-Pair of light dumbbells (2-5 pounds) and one heavy dumbbell (8-15 pounds)
-Pair of gliding discs OR paper plates on carpet OR washcloths on hardwood
-Resistance bands
-Stability ball

45 minutes. Online & In-Person

Functional Fitness Training is a fun full-body strength and cardio workout where participants learn, practice, and master functional training techniques used in Cross-Fit, HYROX, and Spartan Races. A large variety of equipment will be utilized. Expect to be challenged while having a great time!
Some classes will include a Run, walk, or bike ride in between these 8 Stations:
-Ski Erg w/ bands
-Sled Push
-Sled Pull
-Burpee Broad Jumps
-Row
-Farmer’s Carry
-Sandbag Lunges
-Wall Balls

Mobility warmups prior to the workout and stretching during cool down is included.
45 minutes on Thursdays. 50-55 minutes on Saturdays. In-Person

We break down one exercise and teach you every part of it!
From the squat to the plank, you will learn and master these foundational exercises.
30 minutes. In-Person

Let's go on a wild ride together! This cardio workout performed on stationary bikes uses the latest science and technology together to get you the best cycling workout possible. Simulates real life terrain where the instructor leads you through hills, sprints, and jumps using visualization and motivating music. Class will end with a sequence of core exercises using bodyweight and light to medium dumbbells to strengthen your entire core, followed by cool-down and stretch.

Equipment Needed:
-Any stationary bike (recumbent, assault, or even an air-dyne will work!)
-Dumbbells or a weighted plate for the core section of class.
-Yoga/Exercise mat for the core section of class.

60 minutes. Online & In-Person

This fantastic cardio workout performed on stationary bikes uses the latest science and technology together to get you the best cycling workout possible! Simulates real life terrain where the instructor leads you through hills, sprints, and jumps using visualization and motivating music. Ride on!

Equipment Needed:
-Any stationary bike (recumbent, assault, or even an air-dyne will work!)

45 minutes. Online & In-Person

You will choose to hop on a group cycle bike and get your cardio on for part of the class OR all of the class! For this HIIT (High Intensity Interval Training) style class, half the room is set up with bikes while the other half is set up for strength and endurance building exercises that will give you a full body workout! Wait…you don’t want to get on the bike at all? NO problem. You can stay on the “floor” and continue to work with us on getting stronger… think strength training with dumbbells and barbells well as bodyweight based exercises! Even if you do not want to bike at all, you will still receive cardiovascular benefits due to the timed style of this high energy class. Low impact options will be offered throughout the workout. Remember, low impact is NOT the same as low intensity. You CAN work as hard as you want training in low impact options!

Want a little bit of both? Cycle and Strength? Switch off the bike and move to the floor!! Class will be organized in THREE 12-15 minute segments so there will be time to switch from the bike to the floor or vice versa!

45-50 minutes. In-Person

A high-intensity dynamic and explosive class that incorporates kickboxing techniques with an intense cardio workout. Increase your aerobic capacity, improve your strength, agility and quickness while burning a high number of calories! All fitness levels are welcome. This class will get your heart pumping and every muscle in your body working to build strength and burn fat.
50 - 60 minutes. In-Person

Let go of everything you’ve ever heard about yoga, and just come try it. Think of this class as the time where you create functional health in your body, thus helping you to go farther in all aspects of your fitness journey. This class will focus on de-stressing the body and mind while building strength, working on balance, gaining mobility in the joints, and releasing tension from tight muscles while tuning into the wisdom of our breath. This is an all levels of flexibility and fitness friendly class (aka, no need to be able to touch your toes!). Feel free to keep socks on as long as they are serving you, but please no shoes.

Equipment Needed:
-1 pair of Yoga Tune Up(R) balls - you can buy them from Marnie at the Gym, or: https://www.tuneupfitness.com/yoga-tune-up-therapy-ball-pair or if you prefer Amazon: https://a.co/d/dHgaWAa
-Yoga strap (a belt, tie, or rope will work - but nothing stretchy!)
-Folded blanket to sit up on/cushion for the knees
-Yoga block (preferably 2 of them and choose thicker over thinner if you need to buy some)

We use these props to make your practice as supportive and appropriate for your body as can be, so you are able to have the best experience possible. Have a good couch cushion or pillow nearby for extra support. You never know when you might want a little extra oomph to support this elbow, or that knee! Feel free to use any other yoga props you have at home. If you don't have a yoga mat, that's okay. In that case, choose a location in your home that's carpeted.

There are plenty of places to buy yoga props. Three websites we recommend are:
https://www.everydayyoga.com/
https://www.yogaaccessories.com/
https://www.yogadirect.com/

65-75 minutes. Online & In-Person

This is a gentle to Moderate yoga class, including pranayama (breathwork) and meditation. Practices are inspired by Ayurveda (the sister science of yoga). This class will be seasonally appropriate to help you stay balanced as the seasons change. Posture options will be offered throughout class. The practices should work for your body however you've shown up on your mat today. Paula does not teach with music, so if you'd like to create your own mellow playlist to have going in the background, please do. However, sometimes it's nice to give the senses space to rest.

Equipment Needed:
-2 Yoga blocks (choose thicker over thinner if you need to buy some)
-Yoga mat
-Optional: Eye mask or any other props you like to use.

There are plenty of places to buy yoga props. Three websites we recommend are:
https://www.everydayyoga.com/
https://www.yogaaccessories.com/
https://www.yogadirect.com/

60 minutes. Online

In this slow paced hour, experience the best of yin yoga, restorative yoga, and mobility exercises to increase your flexibility, joint health, circulation, and mental well-being. You will be guided through longer held postures on the mat targeting the connective tissues, super tight muscles, and mobility issues in the joints. Many options will be given so you can get the most of out this renewing hour, no matter your level of fitness or flexibility. This is the perfect class for post-workout, post-run, and definitely post stressful week! Calm your nervous system and rejuvenate your entire being so you are relaxed, focused, and READY to enjoy the weekend at your best.

If you would like to get the most out of this class, and you plan on taking class over Zoom, or you would feel more comfortable using your own set of props at the Gym, please invest in the materials listed below.

Equipment needed:
-1 pair of Yoga Tune Up(R) balls - you can buy them from Marnie at the Gym, or: https://www.tuneupfitness.com/yoga-tune-up-therapy-ball-pair or if you prefer Amazon: https://a.co/d/dHgaWAa
-1 Non-Stretchy yoga strap, belt, or tie (minimum 4 feet long)
-2 Yoga blocks (choose 4 inch blocks over 3 inch blocks if you need to buy a pair)
-1 blanket - the thicker the better (a 2nd blanket is helpful if you get chilly!)
-1 round (cylindrical) or rectangular yoga bolster. 9-10 inches wide by 26-30 inches long.
-Feel free to use your yoga mat, but there is technically no need for one during this class if you are on a carpeted floor.
-Feel free to keep socks on as long as they are serving you, but please no shoes.

We use these props to make your practice as supportive and appropriate for your body as can be, so you are able to have the best experience possible. There are plenty of places to buy yoga props. Three websites we recommend are:
https://www.everydayyoga.com/
https://www.yogaaccessories.com/
https://www.yogadirect.com/

65-75 minutes. Online & In-Person

Rutland Regional Medical Center and The Gymnasium offers this free class as a complimentary care practice to patients of RRMC, past and present.
It is a place for a pause from your daily routine. You'll breathe, move and relax your way into the gift of the present moment. Sometimes the practice is on a mat with props and sometimes in a chair. You are always encouraged to pay attention to your body and modify as needed, yoga is practiced from the inside out, it is not a performance. Yoga empowers you to be an integral part of your health care.
Here are a few of the benefits: better sleep, stress management, increase mobility, increase strength and improve your relationship with your body. Our mantra "In this moment, all is well".

Equipment Needed:
-2 Yoga blocks (choose thicker over thinner if you need to buy some)
-Yoga mat
-Optional: Eye mask or any other props you like to use.

There are plenty of places to buy yoga props. Three websites we recommend are:
https://www.everydayyoga.com/
https://www.yogaaccessories.com/
https://www.yogadirect.com/

60 minutes. Online & In-Person

One hour Sessions will include Boxing techniques with optional cardio and core exercises between “rounds” of work.
All ages 13 and up are welcome!

Our boxing equipment includes:

- 2 Heavy Bags - 1 Timing Bag - 1 Uppercut Bag - Speedbag Station w/ 3 types of Speedbags
- Genuine Title Boxing Ring

You will need your own pair of boxing gloves and hand wraps. For sale in the gym:

Boxing Gloves 12 oz. - $40 pair
Pro Force Hand Wraps - $8 pair

Venum Hand Wraps - $12 pair

60 minutes. In-Person

Belly dance, better known as Raqs Sharqi or Danse Oryantal in its countries of origin, is a healthy way to introduce lyrical and graceful movement into your daily routine . Learning this energetic and expressive dance can lead to greater musical awareness, better balance, and physical confidence. Classes will focus on the movement vocabulary, cultural influences and musical influences that distinguish this exciting art form. Please wear comfortable workout or dance clothes that will allow the instructor to see your feet and hip movements. Shoes or foot coverings are optional.

Yvonne can’t remember a time when she wasn’t listening to music. Intrigued by music of the Mediterranean at an early age, she knew that there must be specific dances related to those cultures and she had to find them. She was lucky as a resident of Washington, D.C. to find a wealth of teachers with backgrounds in Turkish, Classical Persian, Georgian, Kurdish and Egyptian dance. Dancing under the stage name Sekhmet, she has performed as a troupe member (Silk Road Dance Company) and as a soloist in several venues. Her main influence came from dance scholar and performer Artemis Mourat, and she has continued to the present to perform Danse Oryantal (Turkish style Belly Dance) as well as Raqs Sharqi (Egyptian style Belly Dance). Belly dance has been a medium for her to demonstrate her core belief that strength and beauty need not be opposites on stage.
This hour long Introduction to Belly Dance class will emphasize the experience of learning a new movement vocabulary and becoming acquainted with music suitable for this dance.
60 minutes. In-Person. Extra charge for this class.