AC — Columbia Athletic Club Gr oup Fitness CG — Columbia Gym SSC — Supreme Sports Club Cl as s Descriptions SWC — Columbia Swim Center Length of classes are noted. Members and guests must be at least 14 years old to participate in class. Members age 11-13 may attend group fitness classes only if they are accompanied by a parent or guardian during the entire class. Q uestions? Email [email protected]. Athletic footwear must be worn to all classes except yoga. Cardio Kickboxing Martial arts techniques combined with fast-paced cardio. Build u CA Fit&Play, 1Fit (former Package Plan) stamina, improve coordination and flexibility, and burn calories as you build lean Preregistration recommended . CA Fit&Play (F&P) members can preregister. muscle with this fun and challenging workout. All levels welcome. (45 min) Former Package Plan (PP) members and 1Fit (1F) members drop-in on a space- Cardio Step A multi-level low impact class that involves stepping on an adjustable available basis. Front desk check-in required 10 minutes before BodyPum p,® 5 minutes before all other classes. bench. Stepping improves your body tone, muscle definition, strength and endurance. (55 min) Ashtanga Yoga Vigorous flow of sun salutations, standing and seated postures and inversions. (75 min) SSC only Cardio Tone A mix of cardio, strength training and core using weight, balls and/or resistance bands. Appropriate for all fitness levels. (45 or 55 min) BodyPum p™ Weight training set to motivating music, using barbells with changeable weights for all fitness levels. Check in 10 minutes before class Cardio Tone HIIT High-Intensity Interval Training combining a mix of cardio, required. (45 or 60 min) strength training and core using weights, balls and/or resistance bands. Appropriate for all fitness levels. (45 min) SSC and CG only BodySte p™ A simple, fun, athletic workout on an adjustable platform to exciting music. Check in five minutes before class required. (45 or 60 min) CG only CoreFit Strengthen and tone abs, lower back and core. (30 min) SSC only BodyPum p™Start Half the BodyPump in half the time. Class is great for beginners. NEW CoreFit and Tone Strengthen and tone abs, lower back, and core with Partner with CXWORX or BodyCombat class following BodyPumpStart for a great functional weight training using weights and/or resistance bands. For all levels. combo class experience. (30 min) SSC only (40 min) CG only BOOM Cycle High intensity interval training (HIIT) along with evidence based Fit Essentials Classic cardio moves designed to increase stamina combined with nutritional instruction that will assist you in attaining a healthy weight. strength training and flexibility exercises to keep you feeling strong and limber. Nutritional instruction provided by a participating physician each week. For all levels. (55 min) (45 min) Fee for non-members, register at front desk. AC only NEW Friday Fitness Pop-Up A variety of fun new fitness formats such as Line CXWORX ™ Tighten and tone core muscles and improve functional strength for Dance, Pound Fitness and more. The first Friday of the month will always be Line balance, mobility and injury prevention. Uses body weight, tubing and light free Dance. Schedule available in SNG reservation system. weights. (30 min) SSC only Insanity ™ A multi-level cardio class, based on max interval training. Flow Yoga Vinyasa style of yoga that stretches and strengthens the body. This Athletic/plyometric drills mixed with intervals of power, resistance, core and flowing, dynamic practice cultivates presence by connecting movement with strength training. All levels of each exercise are provided. (55 min) breath. All levels welcome. (60, 70, or 85 min) Joints in Motion Gentle exercises to increase mobility, balance and endurance. MyCycle An energetic ride with drills focusing on strength, endurance, and power. (55 min) AC only Open to all levels. (45 or 60 min) LaBlast ® An exciting, fun, partner-free dance fitness program. Burn calories and MyCycle HIIT This high-intensity interval training cycle class will push you to your fat while learning ballroom dance moves. (55 min) AC only limit! Burn more calories, lose more fat and build more muscle in less time. LaBlast ® and Tone An exciting, fun, partner-free dance fitness program that uses Experience is recommended for this challenging ride. (45 min) bands and/or weights. Burn calories, burn fat and sculpt muscles while learning MyMusic A fun, upbeat ride focused on the most popular playlists while ballroom dance moves. (55 min) AC only working up a sweat and getting fit! Open to all levels. (45 or 60 min) LaBlast ® Splash Created by Louis Van Amstel, you will learn all the dances from MyRid e®+ The world’s most advanced experience in group indoor cycling! “Dancing with the Stars,” and burn calories in this pool dance workout. All levels. Instructors will lead you as you experience traveling the world using high-definition (55 min) SWC only forward-motion video, all with music helping to push you through Line Dancing Learn a variety of line dances to all genres of music. All levels. your journey. (45 or 60 min) SSC only MyStart A 15-minute intro class to help you become comfortable with indoor Restorative Yoga Ideal for those that like their yoga with a side of relaxation. cycling, including customized bike setup. Offered before select classes at each Good for experienced students who are looking to slow down, or those new club. Open to all levels. to yoga or with special concerns or injuries. Accessible for all levels. Not recommended during pregnancy. (60 min) AC and SSC only Pilates Core Fit Mat Pilates exercises focusing on core strength. (45 min) AC only ® Yoga All-level class focusing on static poses to increase flexibility, strength, and PiY o LIVE Combines the muscle-sculpting, core-firming benefits of Pilates with endurance. Variations included to enhance the member experience. All levels the strength and flexibility of flowing yoga movements. Use your body weight to welcome. (60 min) perform a series of continuous, targeted moves to define every muscle. (55 min) QiGong A Chinese practice integrating movement, posture, breathing, and Drop-in awareness. For all levels. (55 min) AC only H ® Open to all members. Check in at front desk required five minutes before all R.I.P.P.E.D . High intensity fitness training interval class that utilizes resistance classes. and cardio training. Includes resistance, intervals, plyometrics and cardio. Weights and resistance bands are used. (55 min) Ai Chi Gentle mind and body exercises in warm water. Appropriate for all fitness ® levels. (45 min) AC only NEW STRONG by Zumba combines body weight, muscle conditioning, cardio and plyometric training moves synced to original music designed to match every move. Aqua Arthritis Gentle exercises to help decrease pain and stiffness. Appropriate for For all levels. (40 or 45 min) all fitness levels. (45 min) AC only Tabata A high-intensity interval training class following the Tabata principle of a Aqua Arthritis Plus Gentle exercises to help decrease pain and stiffness with an 20-second work interval followed by 10 seconds of rest. This class provides increased endurance phase. (45 min) AC only cardio, strength, speed, agility and core training. (45 min) CG only Aqua Fitness Aerobics, flexibility and muscle conditioning in shallow water. Tae B o® An intensive total body workout combining self-awareness, martial arts Appropriate for all fitness levels. (55 min) CG and SSC only and boxing. (45 or 55 min) SSC only BodyFlow ™ A scientifically-backed combination of simple yoga moves with some Tai Chi A Chinese practice involving a long series of slow, meditative body elements of tai chi and Pilates. Strengthen your body and increase flexibility set to movements incorporating Qigong and self-defense to promote strength, the perfect music. (45 or 60 min) AC only inner peace and calm. For all levels. (55 min) AC only BodyShred ™ HIIT A high intensity workout utilizing Jillian Michaels “3 min, 2 min, Tai Chi Sword Develops a higher awareness of the tai chi principle of unified 1 min” interval approach of strength, cardio and abs. (35 or 45 min) CG only movement. The sword acts as an extension of the arm, emphasizing the sword NEW BodyCombat ™ A fun, high energy martial arts class. Learn moves from and body in unity. (55 min) CG only karate, tae kwon do, boxing, and more with no contact and no equipment. Zumba ® A fitness party workout that includes exciting and unique Latin rhythms All fitness levels welcome. (30, 45, or 55 min) CG and SSC only and moves. Appropriate for all fitness levels. (55 min) Build Your Bones Strength training, balance work and core exercises to benefit the Zumba ® Gold A modified, lower-impact beginning version of Zumba. (55 min) health and safety of your bones. Appropriate for all fitness levels. (45 min) AC only CG only NEW Cardio Barre Tone An aerobic, non-impact workout that focuses on strengthening, sculpting, and stretching the entire body using body bars, balls, $ Fee and ballet-inspired movements. For all levels. AC only Register at front desk. Cardio Dance and Tone Cardio and strength training using weights, resistance Deep Water Fitness Free to F&P members. Water exercises in the deep end bands, and/or toning sticks.Core conditioning may also be included. Appropriate of the pool to gain strength and endurance and improve range of motion. Flotation for all fitness levels. (55 min) belts available. (55 min) SWC only Cardio Dance Party A dance fitness class that includes easy, fun moves to a variety NEW Watsu Private appointments only, A gentle and powerful form of mind body of songs. Dance styles and music may include hip-hop, pop, Latin, disco and more, therapy combining elements of zen shiatsu, meditation, tai chi, and yoga in the depending on the instructor.