Freedom Aquatic & Fitness Center – Group Fitness
Effective 1-2-17
All classes included with Daily Admission or Membership. Please see reverse side for class descriptions.
KEY
STUDIO
SUNDAY
CYCLE
MONDAY
TUESDAY
MIND/BODY - ROOM 218
WEDNESDAY
POOL
THURSDAY
FRIDAY
SATURDAY
MORNING
CYCLE
Jeanine
CYCLE
Kathleen
5:45 a.m.
CYCLE
Kathleen
BOOT CAMP
Kathleen
6:00 a.m.
PRECISION STRENGTH
& ABS - Melanie
WARM WATER
Kim
7:00 a.m.
WARM WATER
Kim
7:30 a.m.
BOOT CAMP
Melanie
BODYPUMP
Julie
RPM
Melanie
8:30 a.m.
9:30 a.m.
10:30 a.m.
11:30 a.m.
12:30 p.m.
4:30 p.m.
5:30 p.m.
BODYCOMBAT
Jo and Sandrelle
CYCLE
Kathleen
YOGILATES
Kathleen
POWER RIDE 60 mins.
Jo /Acacia
AQUA MOTION
Kim
BODYPUMP
Heather
CYCLE
Julie
YOGA
Debbie
CARDIO & CORE
Ella
ZUMBA
Robin
SMART MOVES
Melissa
AQUA STRENGTH
Kim
STEP UP
Kat
RPM
Melissa
PILATES
Niki
AQUA ZUMBA
Brittany
BODYCOMBAT
Liz
CYCLE 60 MINS.
Beth
PILATES
Tammy
DEEP H2O
Julie
H.I.I.T.
Kelly
SMART CHAIR YOGA
Darlene
WARM WATER
Ella
YOGA FOR BACK
Darlene
u YIN/YANG YOGA
PURE MUSCLE 360
Devonna
ZUMBA
Devonna
BODYCOMBAT
Melissa L
PRECISION CYCLE
Robin
PILATES
Tammy
H.I.I.T.
Robin
RPM
Denise
s POWER YOGA
75 MINS. - Megan
YOGA
Karen H.
CYCLE
Acacia
BODYPUMP
Beth
CYCLE 60 mins.
Melanie
90 mins. - Debbie
DEEP H2O
Cherie
WARM WATER
Cherie
GENTLE YOGA
Darlene
BODYPUMP
Julie
CYCLE
Melanie
ACTIVE BALANCE &
STRETCH - Melissa
DEEP H2O
Kim
PURE MUSCLE 360
Melissa
GENTLE YOGA
Karen S.
AQUA STRENGTH
Beth
BARRE BURN
Kelly
SMART CHAIR YOGA
Darlene
BODYPUMP
Robin
YOGA
Darlene
WARM WATER
Beth
BODYPUMP
Heather
CYCLE
Kerri
BARRE BASICS
Debbie
RPM
Robin
GENTLE YOGA
Karen H.
DEEP H2O
Deitra
6:45 p.m.
7:30 p.m.
BOOT CAMP
Nils
u YIN/YANG YOGA
AQUA MOTION
Lynn
ZUMBA
Zo
CYCLE
Janel
l YOGA FOR ABS
BARRE BURN
Debbie
GENTLE YOGA &
STRETCH - Deitra
Instructors and Class Format are subject to change when substitutions are needed.
90 mins. - Debbie
AQUA ZUMBA
Emily
ABC CYCLE 45 mins.
Brian
TURN UP DANCE
Zo
CYCLE
Brian
AQUA STRENGTH
Heather
H.I.I.T.
Kelly
PRECISION CYCLE
Heather
YOGILATES
Tammy
DEEP H2O
Melanie
BARRE BASICS
Debbie
H.I.I.T.
Jo
8:15 A.M. POWER
RIDE 60 mins. - Nils
BODYPUMP
Jo
RPM
Kelly / Melanie
AQUA MOTION
Lynn /Deitra
YOGA
Kelly / Tammy
GENTLE YOGA
Tammy
WARM WATER
Melanie
ZUMBA
Patty
YOGA FLOW
Jeanine
& CORE - Kelly
WARM WATER
Cherie
s YIN YOGA 75 MINS.
Debbie
SMART CHAIR YOGA
Jeanine
ZUMBA
Robin
BODYPUMP
AC
BODYPUMP
Melanie
CARDIO BOOT CAMP
Devonna
AFTERNOON / EVENING
5:45 p.m.
6:30 p.m.
SMART MOVES
Niki
AQUA MOTION
Kim
BODYCOMBAT
Liz
CYCLE
Julie
YOGA
Tammy
AQUA ZUMBA
Brittany
BODYBLAST
Kat
RPM 60 mins.
Kelly
YOGA NIDRA
Darlene
DEEP H2O
Cherie
BODYPUMP
Beth
RPM
Melissa
DEEP H2O
Lynn /Deitra
ZUMBA
Patty / Zo
CYCLE
Beth
s POWER YOGA
75 mins. - David
DEEP POWER 35
Deitra
H.I.I.T.
Devonna
RPM 60 mins.
Deitra
HAPPY HOUR YOGA
Deitra/Acacia
ABC Cycle!
(Absolute Basics Class)
The FIRST WEDNESDAY
of each month will be
a 45 minute Intro to
Cycling Class.
PRECISION
CONDITIONING - Scott
www.freedom-center.com
Phone: 703-993-8500
Fax: 703-993-8478
9100 Freedom Center Boulevard
Manassas, VA 20110
[email protected]
Check out our app for
the schedule on the go!
l 30 minutes
s 75 minutes
u 90 minutes
Group Fitness Class Descriptions
BARRE BASICS:
Fusion of traditional ballet, pilates
ll Format: A series of exercises and stretches
at the ballet barre, focusing on toning
the body proportionally to give you a lean
physique without added bulk. Stronger abs
and back muscles, a lifted derrière, flexibility
and posture awareness.
ll Level: All fitness levels
BARRE BURN:
Fusion of traditional ballet, pilates
ll Format: Series of Barre exercises that
improve endurance and overall energy,
increase flexibility, and create a sculpted
toned physique
ll Level: All fitness levels
BODY BLAST:
Get ready to blast your fitness to the next level.
This class is a high energy, total body workout
aimed at improving your cardio, strength, and
core.
ll Format: Each song will focus on a specific
training principle and be inspired by any and
every sport.
ll Level: All fitness levels welcome
BOOTCAMP: Drill based exercises
ll Format: Stations and/or circuits of
calisthenics, cardio, strength, speed & agility
ll Level: Intermediate to advanced fitness
levels
CARDIO BOOTCAMP: Drill based exercises
ll Format: Total cardio based exercises and
drills to increase cardiovascular endurance,
performance and coordination through the
use of cones, ladders, steps and more.
May be conducted outdoors when weather
permits.
ll Level: Fitness based recommended,
all levels welcome
HIIT: High Intensity Interval Training
ll Format: Interval specific training based on
bouts of maximal work with minimal recovery.
Cardio, plyometrics strength & power.
ll Level: Fitness base required- intermediate
to advanced.
LESMILLS BODYCOMBAT™:
Cardio mixed martial arts
ll Format: Inspired by martial arts, highly
energetic, choreographed to powerful music
ll Level: Intermediate to advanced
LESMILLS BODYPUMP™:
Total body resistance training
ll Format: 60 minute workout that challenges
all major muscle groups by using the best
strength exercises with smart bar system.
ll Level: All fitness levels
NEW! PRECISION CONDITIONING:
ll Format: Comprehensive specific strength
and conditioning program for physical
development and resiliency. Designed
to improve performance while balancing
capabilities of strength, power, speed, agility
and endurance while reducing likelihood of
injuries and overtraining syndromes.
ll Level: Fitness base recommended
NEW! PRECISION STRENGTH AND ABS:
ll Format: Back to basics weight training by
numbers - sets reps and volume. Specific
precise timed abdominal and core exercises
will finish off every class.
PURE MUSCLE 360:
blast your fitness to the next level
ll Format: Cardio based high energy total body
workout aimed at improving cardio strength
and core- the triple threat! A variety of
exercises and equipment.
ll Level: Good for all fitness levels
MindBody Class Descriptions
ACTIVE BALANCE & STRETCH:
Focused core, posture and flexibility
ll Format: Work on body awareness, correct
posture and form, flexibility and balance.
Use to create strong foundation for all
forms of exercise
ll Level: All fitness levels
GENTLE YOGA: A mind-body form of exercise
ll Format: This class is for beginners or
those who want a less strenuous practice.
Modified poses focus on breathing,
stretching and strengthening.
ll Level: Good for all fitness levels. Work
includes some floor work as well as
standing poses.
PILATES: Focused core and posture
ll Format: Sequence of exercises to align
posture, strengthen and stabilize core, and
create balance
ll Level: All fitness levels
POWER YOGA: A mind-body form of exercise
ll Format: Fitness based vinyasa style yoga
with emphasis on strength and flexibility.
This is a 75 minute class.
ll Level: Yoga base recommended
SMART MOVES: This class is for the
55 and older population and younger
participants who need the benefit of a less
strenuous class.
ll Format: Class includes aerobic, muscle
and flexibility conditioning.
ll Level: Good for all fitness levels
SMART CHAIR YOGA: A yoga class
that includes stretches and movements while
sitting in a chair and some standing poses.
ll Format: 45 minute gentle chair based
class designed for active adult age, or
those with limited mobility and who are
unable to do any floor work.
ll Level: Beginners and those with limited
capabilities
YIN YOGA: Restorative Yoga
ll Format: Restores and maintains natural
mobility of joints by holding poses for a
longer duration
ll Level: Good for all fitness levels
YIN YANG YOGA: 90 minute Class
ll Format: combination of (Yang) traditional
practice for muscular strength, stamina
and flexibility, and (Yin) slow-paced
practice designed to penetrate deep into
connective tissues to expand flexibility
and aid in healing. Poses in Yin are held
3-5 minutes.
ll Level: Yoga base recommended
YOGA: Unites mind, body and spirit
ll Format: Sequences of yoga poses with
focus on breathing, stretching and
strengthening, to create a total body
experience
ll Level: All fitness levels
YOGA FOR ABS & CORE:
Unites mind, body and spirit
ll Format: A series of yoga based
movements that target the core for
strength and stabilization
ll Level: All fitness levels
NEW! YOGA FOR BACK HEALTH:
ll Format: Multi level yoga class with
emphasis on movements and poses for
the back, hips, abdominals, shoulders and
hamstrings that will promote flexibility,
ease and strength of the core.
ll Level: All fitness levels welcome
NEW! YOGA FLOW:
ll Format: A continuous challenging flow
combination of strength and flexibility
while toning the body and clearing the
mind. Emphasis on linking the breath to
movement. Participants will be encouraged
to move at their own pace but also to
explore their edge and find inner strength.
ll Level: Yoga base recommended
NEW! YOGA NIDRA:
ll Format: Help relieve chronic stress,
fatigue, anxiety, headaches and more
through a combination of gentle and
restorative Yoga poses. Use of blankets
and blocks, along with a guided Yoga
Nidra practice which involves body, breath
and awareness techniques similar to
resting pose in Yoga class.
ll Level: All fitness levels welcome
YOGILATES: This class combines the
best parts of two classes.
ll Format: This class combines the best
parts of two classes. Yoga poses combine
with the core work of Pilates to create a
great workout.
ll Level: Good for all fitness levels
STEP UP:
A traditional choreography based step class
that is high intensity, yet low impact.
ll Format: Get ready to move up, over, and
around the step as we work our way from
basic to more intricate footwork. Develop
your legs, improve you coordination, and give
your cardio endurance a boost.
ll Level: All fitness levels - step height and
movement patterns can be modified to fit.
TURN UP DANCE PARTY:
ll Format: Super high energy in a dance
club atmosphere. Combination of Hip Hop,
Latin inspired and World music to keep you
moving and sweating.
ll Level: Cardio fitness base recommended.
ZUMBA®:
Latin inspired cardio dance party
ll Format: Dance to rhythm of Latin, Fusion &
hip hop high energy music
ll Level: All fitness levels
Cycle
Class Descriptions
LESMILLS RPM™:
Ride to the beat of highly energetic music
ll Format: Interval based rides
encompassing hills, flats, mountains, and
fast speed.
ll Entry Level: All fitness levels
CYCLE: focus on basic cycling principles
ll Format: Challenging rides incorporating
fundamentals of technique, cadence,
heart rate/RPE, using all energy zones
ll Entry level: all fitness levels
POWER RIDE: High intensity, high
performance based rides
ll Format: Intervals, threshold training,
power output based rides
ll Entry level: All levels with understanding
of expectations
NEW! PRECISION CYCLE:
ll Format: A training system of drill based
cycle efforts to improve all energy
pathways. Focus on power output to
increase speed, strength, and leg power.
Mechanics of pedal stroke, breathing and
technique to support safe adaptations.
ll Levels: All fitness levels welcome
ABC CYCLE (Absolute Basics Class)
ll Format: Learn proper bike set up,
mechanics, and energy training zones at
a comfortable work pace. Focus on form
and technique.
ll Level: Good for all fitness levels –
beginners, novice cyclists and those who
want to refresh basic training
Aqua Class Descriptions
AQUA MOTION: Shallow end of the
competition pool (Swimming skills not
required)
ll Format: Low impact cardio workout that is
easy on the joints. Water Bells and Noodles
may be used.
ll Entry level: Good for all fitness levels.
AQUA STRENGTH: Shallow end of the
competition pool (Swimming skills not
required)
ll Format: Using the properties of water (water
bells, bands and noodles) to incorporate
muscular strength and endurance training.
ll Entry level: Good for all fitness levels.
AQUA ZUMBA: Shallow end of the competition
pool (Swimming skills not required)
ll Format: Brings the Zumba Fitness
Experience to the water by adapting all the
Latin moves to an aqua fitness type class.
This class will tone your muscles and give
you a cardiovascular training while having
so much fun!
ll Entry level: Good for all fitness levels.
DEEP H2O: Deep end of the Competition pool
(Flotation belts are welcome)
ll Format: Challenging yet self-paced deep
water workout that provides strength and
flexibility training with cardiovascular
training.
ll Entry level: Good for all fitness levels.
WARM WATER: Warm Leisure Pool
(Swimming skills not required)
ll Format: Gentle cardio based exercises in
warm water to address mobility, range of
motion and increase flexibility. Good for
chronic limited movement conditions such
as arthritis, post injury rehab and joint
stiffness that limits mobility.
ll Entry level: Good for all fitness levels.
NEW! DEEP AQUA 35:
ll Format: A vigorous 35 minute deep water
workout to improve your fitness. Timed
intervals and drills to increase cardio
endurance and performance, while using
water resistance for added challenge.
ll Level: Fitness based recommended, but
adaptable to all levels.