BANG!
  • BANG!: It's a music driven workout that takes urban dance and incorporates intervals of higher intensity and weighted gloves that promises to take your dance fitness workout to a whole new level. The format is a fusion of hip hop, Latin, aerobics, and boxing.
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Beg. Hatha Yoga
Beginners Yoga- A progressive class promoting physical health benefits and mental health, muscle development, flexibility and proper breathing; this class focuses on the twelve basic poses. (Hatha style practice)
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BODYCOMBAT Express
LOCATION: STUDIO A BODYCOMBAT  This 45 minute version is a high-energy martial arts-inspired workout that is totally non-contact. Punch and kick your way to fitness. No experience needed. Learn moves from Karate, Taekwondo, Boxing, Muay Thai, Capoeira and Kung Fu. Release stress, have a blast and feel like a champ
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BODYFLOW
LOCATION: STUDIO A BODYFLOW™ is the Yoga, Tai Chi, Pilates workout that builds flexibility and strength and leaves you feeling centered and calm. Controlled breathing, concentration and a carefully structured series of stretches, moves and poses to music create a holistic workout that brings the body into a state of harmony and balance.
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BODYPUMP
LOCATION: STUDIO A BODYPUMP ™ is a barbell workout for anyone looking to get lean, toned and fit – fast. Using light to moderate weights with lots of repetition, BODYPUMP gives you a total body workout.
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BODYPUMP Express
LOCATION: STUDIO A  BODYPUMP ™ is a barbell workout for anyone looking to get lean, toned and fit – fast. Using light to moderate weights with lots of repetition, BODYPUMP gives you a total body workout. (45 minute version)
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Boot Camp
LOCATION: STUDIO A  Boot Camp- All levels.  Expect the unexpected.  Cardio, Strength, Core all rolled into one amazing class!  Set to great music, each class will be different, so if variety is what you like, variety is what you'll get! 
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Cardio Box IT
LOCATION: STUDIO A Cardio Box IT is a combination of cardio boxing and interval training. Be prepared to punch and kick with intervals of other training modalities including strength (using equipment and body weight) and cardio (jump roping) as well as core strengthening work.
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Chair Yoga
LOCATION: STUDIO C • Chair Yoga: While many of the same beginning postures (asanas) will be taught, Chair Yoga makes use of a chair for a prop to create ease and stability in your practice. Practice of breathing, standing and seated stretches, as well as twists will be taught. Chairs will be provided.
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Core & More
LOCATION: STUDIO C  Core & More is a 60 minute class that focuses on strengthening the core using both body weight and equipment exercises.  
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CXWORX
LOCATION: STUDIO A CXWORX is an intense 30-minute core-training workout designed to tighten and tone your midsection in the shortest amount of time possible. The class utilizes your body weight, free weights, and resistance tubing to challenge your balance, coordination and improve your functional strength.
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Enhance Fitness
LOCATION: STUDIO C Enhance Fitness is a 16 week program designed for older adults ages 55 and up, especially those living with arthritis.  With regular attendance, this program will increase participant's strength, balance, flexibility, general activity level and independence.  In addition to well documented physical benefits of Enhance Fitness, it builds social relationships and a sense of community among class participants.  Due to limited space, registration at the front desk is required by all.  This class is free to members.  Non Member rate is $85.00 for the 16 week session.  Please contact Group Fitness Director, Jaime Fisher, with any questions by emailing jfisher@frederickymca.org
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Freedom Barre
LOCATION: STUDIO A Freedom Barre is a fun & funky, strength, flexibility and balance workout. Graceful, yet intense, this innovative, one of a kind barre class, combines great music and ballet aesthetic to give you a fully toned and balanced body.
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Gentle Yoga & Meditation
LOCATION: STUDIO C  Gentle Yoga- Combining deep breathing with gentle stretching, with a focus on restorative poses, class includes 15 minutes of meditation at the end. (Hatha style practice).
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GRIT Series
LOCATION: STUDIO A Instructor Choice of Strength, Cardio or Athletic.   LES MILLS GRIT ™ Strength is a 30-minute high-intensity interval training (HIIT) workout, designed to improve strength and build lean muscle. This workout uses barbell, weight plate and body weight exercises to blast all major muscle groups.LES MILLS GRIT ™ Cardio is a 30-minute high-intensity interval training (HIIT) workout that improves cardiovascular fitness, increases speed and maximizes calorie burn. This workout uses a variety of body weight exercises and provides the challenge and intensity you need to get results fast.LES MILLS GRIT ™ Athletic is a 30-minute high-intensity interval training (HIIT) sports conditioning workout, designed to make you perform like an athlete.
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Group Cycle
LOCATION: CYCLE STUDIO  Group Cycle-Intimidated? Don’t be! Group cycling is a great way to build cardio endurance while blasting calories – and best of all, doing it at your own pace (you control your intensity!). All levels welcome. Be sure to bring a towel and water to class. Cycle shoes are recommended, but not required. Reservations are required for all Cycle classes and can be made no more than 24 hours prior to class start time. All that reserve a bike must be in the studio at least 5 minutes prior to start time or reservation will be cancelled and given to those on the wait list . Any new participant is urged to come at least 10 minutes early so the instructor can help adjust the bike for the correct fit.
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Intermediate Hatha Yoga
LOCATION: STUDIO C Intermediate Yoga- Faster paced strengthening poses, focused on spinal and joint flexibility, breathing techniques for stress reduction and deeper relaxation. Participants are encouraged to complete at least one session of the Beginners class prior to taking Intermediate. (Hatha style practice)
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Kettlebells
Location: Warehouse 26 E 9th Street Kettlebells are the newest, edgiest, most effective workout you can fine.  If you want to lose weight and burn fat, there's nothing more effective than kettlebell workouts.  You will achieve both cardio and strength training in this 45 minute class by building muscular strength, endurance and aerobic capacity.  
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Pedaling for Parkinson's
LOCATION: CYCLE STUDIO  Pedaling for Parkinson's is a class that is specifically designed for that who have been diagnosed with Parkinson's Disease.   Class is free to members, but non members required a fee.  Registration is required to participate in class.   Please see Jaime Fisher, Group Fitness Director with any questions by emailing jfisher@frederickymca.org
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PiYo
 LOCATIONS: MONDAY STUDIO A; FRIDAYS STUDIO C  • PiYo Strength: All levels, unique class designed to build strength and gain flexibility, paired with great music. Great fusion of Pilates and Yoga.
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Rock Steady Boxing
Location: Studio C Rock Steady Boxing brings hope to people with Parkinson's Disease with this non contact boxing enriched fitness class.  Boxers condition for optimal agility, speed, muscular endurance, accuracy, balance, hand/eye coordination, footwork and overall strength to defend against and overcome opponents.  In Rock Steady the opponent is Parkinson's Disease.  Parkinson's causes the loss in many of the same elements that boxers condition to improve.   Class meets twice per week for 90 minutes.  Please contact Jaime Fisher @ jfisher@frederickymca.org for more details and information.   Class requires both registration and extra fee paid for both members and non members.   Member Rate: 200.00Non Member Rate: 280.00Green Valley Rate: $240.00
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SPRINT
LOCATION: CYCLE STUDIO  LES MILLS SPRINT™ is a 30-minute High-Intensity Interval Training (HIIT) workout, using an indoor bike to achieve fast results. ... The 30 minutes you put into a LES MILLS SPRINT workout drives your body to burn calories for hours. ... HIGH-INTENSITY INTERVAL TRAINING (HIIT) ON A BIKE.
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Step
LOCATION: STUDIO C  Step  This 60 minute class dedicated to great step combinations.  Low impact aerobic class that has options for every fitness type! 
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Step & Sculpt
LOCATION: STUDIO C  • Step & Sculpt: All levels, great workout with minimal impact. Step combined with sculpting utilizing body weight and dumbbells.
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Tai Chi
Location: Studio C • Tai Chi: All levels, non competitive, self-paced system of gentle physical exercise and stretching.
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Total Body
LOCATION: STUDIO A  • Total Body: All levels, total body workout incorporating body weight, dumbbell, barbell and cardio exercises for an all around great workout!
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Total Body Basics
LOCATION: STUDIO A  Total Body Basics is a class geared toward the older active adult who is looking for a great workout without the impact. This class is a one stop workout that includes cardio, strength, core and stretching. A great overall workout that may be low impact, but low in intensity!
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Yoga & Meditation
Location: Studio C  Yoga & Meditation- This 75 minute Yoga class is more of a Vinyasa Flow style of practice where movements are more flowing from one to the other. Your practice will conclude with 15 minutes of meditation.
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Yoga 4 Athletes
LOCATION: STUDIO A  Yoga 4 Athletes-  power yoga blended with restorative qualities to enable athletes to develop greater body awareness, core strength, and flexibility. This class is the perfect active recovery for hard working athletes to receive the amazing benefits of yoga like reduced stress, a greater sense of happiness, body awareness, core strengthening, and flexibility.
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ZUMBA
LOCATION: STUDIO A  Zumba. Everybody and every body! Each Zumba® class is designed to bring people together to sweat it on. We take the "work" out of workout, by mixing low-intensity and high-intensity moves for an interval-style, calorie-burning dance fitness party.
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