(301) 737-6155
22599 Macarthur Blvd, Suite 136B
California, MD 20619-3080

Service Desk Hours: MON–FRI 7AM – 9PM
SAT & SUN 8AM – 3PM

Group Fitness & Cycling Description

ABS & UPPER This 30 minute class focuses on sculpting, toning and conditioning the upper body to the core! A series of athletic abdominal exercises set in an interval format will be performed. If you want to work your core to the MAX check out this class. All fitness levels welcome.

BARRE this class is distinguished from other group classes by its use of the ballet barre and its incorporation of movements derived from Yoga and Pilates. Barre classes typically focus on small, pulsing movements with emphasis on form, alignment and “core” engagement. Participants hold their bodies still while contracting specific targeted sets of muscles in isometric exercises. Barre classes focus on the lower body, developing strength and flexibility from the ankles up though the calves, knees, thighs, and glutes.

BODYPUMP The original barbell class that strengthen your entire body. This 60 minute workout challenges all your major muscle groups. Great music and your choice of weight inspire you to get the results you came for – and fast! All Fitness levels welcome!

BOOTCAMP an awesome strength training class that will focus on upper, lower and abs all in one class. Each class is different and you will get a total body workout. All fitness levels welcome.

HIT IT! ABS This 30 minute hard “core” abs class will work every angle of your center and it is for all fitness levels.

HIIT High Intensity Interval Training. This total body workout will take your strength and endurance to the next level. Improve definition and tone with short repeated bursts of challenging cardio and weight training exercises combined with a short break…only to do it all over again!

INSANITY This class will push you past your limits! It’s packed with plyometric drills on top of nonstop intervals of strength, power, resistance, and ab and core training moves. No equipment or weights needed. Just the will to get the hardest body you’ve ever had.

KICK BOXING POWER HOUR Shred calories and firm up as your raise your heart rate in this head to toe class. Alternate between upper body punching moves, lower body kicking, toning moves and cardio burst exercises!

KIDS FITNESS 1 A class just for kids ages 2 -5. This class will get your kids moving! They will learn their way to fitness through games. Parents may enjoy their workout while knowing their child is also having fun through exercise!

KIDS FITNESS 2 A class just for older kids, ages 8 and older. This class will get your kids moving with drills, intervals and core training moves, no equipment is needed. Parents may enjoy their workout while knowing their child is also having fun through exercise!

POWER CORE & ABS Come try this core blasting circuit workout designed to strengthen and tone your core. All stations can be modified for everyone from beginner to the most advanced athlete! 30 minutes of work followed by 15 minutes of full body stretching.

SWEAT SHOP This class offers strengthening moves and interval training alternating body sculpting moves and aerobic exercises. The ultimate body-shaping, fat-burning, and strength training class! A combination of moves that will use major muscle groups. All fitness levels welcome!

TREAD -N- SHED Need to put a little pep in your step??? This 45 minutes group fitness class is just what you have been waiting for! Power walk, jog, run, sprint, and climb hills in this treadmill training class. Take your walking/running program to the next level or start it with the guidance of an experienced instructor to motivate you. All fitness levels welcome!

UPPERS & ABS This 30 minute class focuses on sculpting, toning and conditioning the upper body to the core! A series of athletic abdominal exercises set in an interval format will be performed. If you want to work your core to the MAX check out this class. All fitness levels welcome.

YOGA Create balance and physical awareness through increased strength and flexibility. A series of traditional Yoga poses will be performed in a calm and relaxing atmosphere. If you are looking for a low impact work out that will leave you refreshed, don’t hesitate to try this class! All of the Yoga classes offer beginning modifications and advanced options to suit all participants.

YOGA for Athletes This Yoga class is catered to student or athletes who don’t think they are flexible or told they can’t be flexible. Any student or athlete who needs stretching and flexibility and thinks Yoga is not for you…This class IS for YOU!

ZUMBA Are you ready to party yourself into shape? That’s exactly what the Zumba® program is all about. It’s an exhilarating, effective, easy-to-follow, Latin-inspired, calorie-burning dance fitness-party™ that’s moving millions of people toward joy and health. Zumba Fitness® is the only Latin-inspired dance-fitness program that blends red-hot international music, created by Grammy Award- winning producers, and contagious steps to form a "fitness-party" that is downright addictive. All fitness levels are welcome!

The 5 Energy Zones of Indoor Cycling

Endurance Energy Zone

The lowdown: Endurance training is your foundation and should constitute the bulk of your workouts.
The payoff: Shorter recovery times, higher fat metabolism and a lower resting heart rate.

Resistance: Light to moderate
Cadence: 80-110 RPM
Intensity: 65%-75% of maximum heart rate
Frequency: 3-4 times per week

Strength Energy Zone

The lowdown: Using high resistance and a slower cadence, you'll hover between aerobic and anaerobic zones.
The payoff: Tone your legs and build your mental strength.

Resistance: Moderate to heavy
Cadence: 60-80 RPM
Intensity: 75%-85% of maximum heart rate
Frequency: 1-2 times per week after building a strong aerobic base

Interval Energy Zone

The lowdown: Alternate bursts of speed and power with recovery.
The payoff: You'll increase your aerobic and anaerobic capacity, which will lead to bolstered stamina and endurance.

Resistance: Light to heavy
Cadence: 60-110 RPM
Intensity: 65%-92% of maximum heart rate
Frequency: 1 workout per week after building a strong aerobic base

Race Day Energy Zone

The lowdown: Challenge your body and celebrate your strength.
The payoff: Training at or above anaerobic threshold teaches your body to perform at higher intensities.

Resistance: Moderate to heavy
Cadence: 80-110 RPM
Intensity: 80%-92% maximum heart rate
Frequency: Monthly

Recovery Energy Zone

The lowdown: Without sufficient rest, your body can't get stronger.
The payoff: Recovery Rides promote healing and circulate oxygen to tired muscles, ligaments and tendons.

Resistance: Light
Cadence: 80-110 RPM
Intensity: 50-65% of maximum heart rate
Frequency: 1-2 times per week

Contact us in California, Maryland, to learn more about our fitness facility.