VWC CLASS DESCRIPTIONS Valley Wellness Center 4415 Innovation Way Allentown, PA 18109 www.valleywellnesscenter.co 610-443-2221 tel RIDE - This class is a member favorite! Cycle will push you through intense circuits with motivational and high energy music, taking your calorie burn to a high rate. Each and every class will experience a different ride, and is a great class for all members CYCLE FUSION - Ride the bike and get ripped in one workout this interval training will take you on and off your bike transitioning between body weight, bands, and light weights. *Cycling shoes are not recommended for this class ZUMBA - Feel the music, escape, and have fun with a combination of Latin, International, and pop music. This choreographed class will have you in shape while you dance and move the entire workout STRONG BY ZUMBA - Combining high intensity interval training with the science of Synced Music Motivation. This class will include challenging body weight moves synced to original music that has been specifically designed to match every single move. In a one-hour class you will burn calories while toning arms, legs, abs and glutes. STRONG by Zumba instructors change up the music and moves frequently to make sure you re always challenged to the max. HIITENSITY! - This super-fast HIIT (high intensity interval training) will kick your fitness program into high gear! Experience this incredible interval conditioning utilizing low weight, high rep workouts including full body and finishing with core BOOTCAMP - This high-energy class mixes traditional calisthenics and body weight exercises with interval and strength training. Each instructor has a different style, so you never know what fun you are going to get! You will however always get an incredible full body workout that will improve your stamina and leave you stronger than you were before!
CARDIO KICKBOXING BOOTCAMP - Cardio kickboxing is a great conditioning and total endurance workout! This boot camp style class is a combination of kickboxing, cardio, and full body endurance drills (squats, push-ups, jump rope, and abdominal drills). Level of intensity can be adjusted to meet any participant s needs BUTTS N GUTS - This class is everything legs and core focused. Train and tighten these regions with this toning class. Your workout will focus on the abs, glutes, legs, and lower back using light weights and body resistance SWEAT N SCULPT - Sculpt and tone your total body while working on your cardiovascular system. This class is an introductory training, focusing on low impact, light weight training to achieve high results GENTLE FLOW YOGA - This class is designed for beginners through intermediate students. In Gentle Flow, you ll be guided through postures in a Vinyasa style, beginning with the basic poses, but allowing for more challenging poses based on your practice level. Props are encouraged to allow the body to fully achieve each pose comfortably. This is a great class for students looking for a more gentle experience, those who are new to yoga or those who need a change of pace, yet still have the option to take it to the next level. Gentle Flow is the perfect class for students with injuries or limitations PILATES POWER HOUR - Pilates Power Hour is an invigorating fusion of classic Pilates equipment movements, fat burning cardiovascular exercises, as well as full body strength building. They key principles of Pilates core training added to more modern movements make this workout powerful. It is a full body conditioning program that will lengthen and strengthen your muscles, with the added advantage of improving your muscle-to-fat ratio. This class is for all levels TRX - This class will push you to new levels of strength using the TRX Suspension Trainer and your own body weight. Be ready to feel the burn as you power through multiple sets of high tension loads in this time-based workout that features intermediate to advanced strength exercises. In this class, your cardio comes in the form of two unique blocks of strength exercises that deliver a high intensity workout sure to burn calories and leave you quivering during and long after your workout is complete *limited spots available
BARRE - Our non-impact, one-hour class uses both the ballet barre and the mat to target all major muscle groups. This class integrates the fat-burning format of interval training with isometric holds to reshape the entire body. Barre also requires mental focus to strengthen and elongate muscles to create a longer leaner physique ROLL WITH IT - This foam rolling class uses the self-myofascial release (SMR) technique that is used by athletes and physical therapists to inhibit overactive muscles. This form of stretching utilizes the concept of autogenic inhibition to improve soft tissue extensibility, thus relaxing the muscle and allowing the activation of the antagonist muscle. (30-minute class) $$SPARTAN SGX (Obstacle Course) - This class is meant to test your mental and physical toughness! SGX is designed for every fitness level and any age, a scientifically-supported solution to get anyone physically and mentally prepared for a Spartan Race, or to live more vitally. SGX is grounded in functional bodyweight exercise to improve agility, athleticism and power; the workouts are progressive, varying in exercise volume, intensity and specificity over time. During each class you will run, jump, climb, push, pull, throw, stretch, breathe and sweat to build both mental and physical endurance and stamina. * Program and Coaching by a Spartan SGX Certified Coach $$FUNCTIONAL TRAINING (AMRAP OR EMOM) - Join us for this challenging functional training class on our sports performance turf that will transfuse two major themes: AMRAP (as many reps as possible) & EMOM (every minute on the minute.) This class won t just test your mental toughness, it ll keep you feeling challenged rep after rep, and minute after minute! $$SPEED & AGILITY - This is one hot training class that combines different training principals to amplify athletic performance. The competitive type drills will be designed to create strong, lean, agile, flexible bodies. Get fit fast! $$POWER YOGA - A fitness-based approach to Vinyasa style flow. Students will focus on linking conscious breath with a vigorous and mindful flow. In a power yoga class, students will build strength, flexibility and concentration while cleansing the body and calming the mind. You can expect a great cardiovascular and strength building workout combined with breath work
$$AERIAL YOGA This modern style of yoga incorporates a low-hanging soft fabric hammock to explore alignment, release chronic tension, hang around upside down, and have fun! It s appropriate for anyone including beginners with no yoga experience. For experienced yogis, aerial yoga will add a new dimension to complement your existing practice on the ground *limited spots available $$ PILATES REFORMER - Experience a faster-paced, total body workout that will leave you feeling stronger, more flexible and standing with improved body alignment! In this class you will build upon what you have learned. The exercise become more difficult, we work with small props to continue to challenge the body and we work on transition and fluidity *intermediate class, limited spots available $$ AQUACYCLING- This cycling experience in 4' of water that harmoniously pairs the challenge of high-intensity cardio and full-body toning. You will develop physical strength, improve mental focus and concentration as well as tolerance for lactic acid formation. This class uses our highest level of resistance combined with a slower and continuous steady cadence that will keep you hover between aerobic and anaerobic zone. *limited spots available $$KID S TEAM SWIM TIMES Certified instructor led swim lessons, age groups will be from 6 months- 3 years, 3-5 years, 6-8 years, and 9-12. FAMILY SWIM TIMES Dates and Time TBD. AQUA AEROBICS - Aqua aerobics uses the natural resistance and buoyancy of water against your body to provide a wide variety of conditioning activity. No swimming is required in water aerobics, and flotation devices are used frequently. Water exercise helps increase your energy, stamina and strength AQUA ZUMBA - This class blends the Zumba philosophy with water resistance for a pool party you don t want to miss! Get your feet wet with a fusion of Latin, International, and pop music in water. ZUMBA choreography will be a touch slower because of the water s added resistance. Water creates natural resistance, which means every step is more challenging and helps tone your muscles
KID S FITNESS (ages 7-12)- This 45-minute health and fitness based energy class is designed to teach kids the fundamentals of exercise and healthy habits. Included is a dynamic warm up, moderate/vigorous exercise, health activity, and a cool down with stretching MOMMY & BABY FITNESS - Get ready for a great all over body workout! This class incorporates cardio, strength training for arms and legs and focused abdominal work. Baby is in a front carrier for the cardio and strength training portion of class. Your baby can be incorporated into the abdominal and floor exercises. $$ indicates an additional fee for specialized group training