Class Descriptions

Synergy, a Medical Fitness Center, offers over 150 weekly exercise, fitness, yoga and other mind-body classes for every level of fitness. The following personal fitness classes are currently being offered at Synergy, a Medical Fitness Center, located at the Queen of the Valley Wellness Center.

20-20-20 – You can get a great workout in 20 minutes – so why not do it three times? In 20-20-20, you’ll do 20 minutes of cardio-vascular training; 20 minutes of resistance training; and 20 minutes of core/flexibility training – all while experiencing the fun of this versatile class.

Basketball Pickup Games – Come slam-dunk, dribble & cross over to half court or full court pick-up games. Men and women 16 yrs plus are welcome to play!

Beginning Yoga – Whether you are new to Yoga or a ‘continuing beginner,’ this series will introduce you to the principles of alignment, breathing and basic yoga philosophy.

Body Sculpt / Express Sculpt / Core Conditioning – Tighten, tone and sculpt the entire body with free weights and body weight exercises. A variety of training methods and equipment (hand weights, bands, balls, steps, body bars) are used. Works major muscle groups to help keep bones & ligaments strong. (All levels)

Boot Camp – A fast-paced, high-powered class focuses on cardiovascular exercise with dynamic and explosive moves; plyometric, speed, agility and strength drills will get you stronger and leaner.

Cardio Sculpt / Cardio Express / Intense Circuit – This class will increase cardiovascular and muscular strength and endurance by alternating between cardio and resistance training exercises using any combination of dumbbells, resistance bands, steps, exercise balls, and mats.

Core Blast – A 30-min workout focusing on the core while incorporating plyometrics and some packed cardio moves! Strengthen and stretch the deep muscles of the core using a variety of equipment.

Dance Aerobics – Remember choreographed dance aerobics? Well, it’s back, and it’s a fun and fabulous way to burn calories.  Move to music with grapevines, V-steps, turns, pivots, mambos, cha-chas and more.

Feldenkrais® Movement – An educational system that focuses on gentle movement and mind-body connections to promote overall health and wellbeing, while reversing the effects of injury and aging. It also helps to improve flexibility, agility, and balance, and eliminate joint and muscle pain.

Gentle Warm Water Exercise / W.A.T.E.R. – Have FUN while improving agility, balance, coordination, strength and flexibility in a supportive environment. Ranges of motion and body alignment are emphasized while performing a variety of exercises.  Start slow and build up your strength. In the water you can do it ALL!

Gentle Yoga / Meditation – Hatha yoga postures, appropriate for all levels, are an excellent preparation for meditation, as they release blockages of energy from the spine and general stress from the whole body – helping us to overcome physical and mental restlessness and stress. Deep relaxation at the end of yoga class balances the movement with stillness, preparing us for a few minutes of peaceful meditation.

Hip-Hop HUSTLE™ – You will feel like a dancer with moves that are easy to follow – while transforming your body. The choreography is broken down step by step, in a way that gives you 50 minutes of pure cardio!

Hydro-Fitness / Liquid Fusion – Experience the benefits of aerobics and strength training as you work out in water's three-dimensional resistance. Designed to work the whole body utilizing a variety of equipment. Work at your own pace and have fun with our energetic instructors. (All levels)
 
Indoor Cycling – A high-octane indoor stationary cycling class that will improve your level of cardiovascular fitness while burning calories at the highest level. Enjoy fun music, high-energy drills and intervals delivered by top-notch instructors. Bring lots of water and prepare to sweat!
• Indoor Cycling Intro 30 minutes (Beginners)        • Indoor Cycling 60 minutes (All levels)
• Indoor Cycling Express 45 minutes (All levels)    • Indoor Cycling/ABS 75 minutes (All levels)

Latin Fit Dance – Groove to the beat and learn fun Latin dance moves that will help you trim up, break a sweat and feel the burn! Latin Fit Dance combines dance with fitness, incorporating lunges, squats, abs, and a whole lot of dancing! (All levels)

Mat Pilates / Express / Intro / Plus – A body conditioning system that helps to not only build flexibility, but also strength, endurance, and coordination. Develop core strength in the entire abdominal network. Need a quick workout? Check out Express Mat Pilates. New to Pilates? Check out Intro Pilates to learn the basics. (See Reformer Pilates Training flyer)

Meditation & EFT - Calm the body/mind with guided relaxation, deep breathing & EFT (Emotional Freedom Technique). Using "tapping" exercises to access powerful meridian points within the body, healing energy is released. This class is open to the public. A $12 fee applies to non-members . (All levels.) 

PiYo™ – A unique athletic workout combining the mind/body practices of Yoga with the core conditioning benefits of Pilates. PiYo™ improves strength, flexibility and balance while reducing stress. Includes principles of sports stretch, strength training, conditioning and dynamic movement.

Power Pump – Are you prepared to take your fitness to the next level? This power packed class will focus on building strength and lean muscular development while using a variety of equipment, including free weights. Be prepared to feel the pump as you challenge your muscles to the MAX!     

Power Yoga – A challenging blend of yoga poses that develop strength, flexibility, balance, and mental discipline. Movement with every breath, this class offers a powerful and invigorating, yet calm and relaxing experience. An outstanding workout for the mind, body and spirit! (Prior yoga experience recommended)

Restorative Yoga – Relax your body and revitalize your spirit! With a focus on mat work, this class involves sustaining easy yoga poses with the use of props for support. Stretch, yawn, and relax to work towards total physical and mental renewal. Similar classes: Gentle Yoga and Beginning Yoga.  (All levels)

Senior Strength and Sculpt – A 60-minute class designed specifically for seniors 65 years of age and older. A variety of support positions utilizing combinations of a chair (if needed), dumbbells, bands, and a ball are introduced to increase strength, balance and range of motion.

Spinning® and ABS & Spinning® – Experience the thrill of a road ride, indoors, with a certified and technically advanced Spinning® Mad Dogg instructor! You’ll learn bike setup, proper body alignment, and the riding techniques you need to be confident and successful in this fun and invigorating class. Improve your level of cardiovascular fitness while burning calories at the highest level. Bring lots of water and prepare to sweat!

Step – An up, up, down, down, and all around cardio workout! Shape and tone your legs while burning optimal calories and increasing your cardiovascular fitness level. We will move over, on, and around the adjustable bench learning fun choreography. Step your way to health!  

Stretch – Using passive, active and dynamic stretches, we will safely release and relax muscles and connective tissue. Stretching increases performance and strength by shortening recovery time while regaining a fuller range of motion.

Tai Chi Beginning / Intermediate – Tai Chi Chuan, the premier martial art of China, uses meditative movements to improve balance, circulation, posture and body awareness, while toning and strengthening.

TurboKick® – A high-energy class that utilizes intervals from kickboxing, boxing and hip-hop. Do you want to burn tons of calories and strengthen and shape those muscles? Kick it up a notch with powerful punches and “killer” kicks that will leave you sweating with satisfaction. If you are looking for excitement, challenge, and GREAT music, this is your class!   

Yamuna Body Rolling – Using a small ball and your body weight, re-educate specific muscles stimulating positive, permanent changes in the body. Increase freedom & range of motion in the joints, while reducing pain and stiffness. Strengthens the upper body and core. (All levels.)

Yoga Fitness Fusion – Experience the powerful side of Yoga!  Strengthen, tone, and stretch muscles in this intense, athletic practice with a focus on body alignment. This class improves your level of fitness by incorporating traditional Hatha yoga poses with non-traditional athletic variations, balance work and meditation.

Yoga for Everybody – Based on Hatha yoga principles in a Vinyasa flow style. Breath work and meditation are an important part of this class. Modifications and progressions make this class appropriate for EVERYBODY!

Yoga: Sunrise Yoga – This class focuses on activating the seven chakras or energy centers of the body. Begin your day with sun salutations, restorative poses, and guided meditations in a circular class presentation.

Zumba® – This unique cardio class fuses Latin and International music with dances such as: salsa, cumbia, meringue, rumba, mambo, belly dance, flamenco, and hip-hop. This fitness system combines high-energy music with fun dance moves to tone and sculpt the body—giving you a sizzling cardio workout!

Zumba Gold® – Designed to take the exciting dance rhythms of Zumba and bring them to active older adults and beginner participants.  We include balance and other fall-prevention exercises. It’s a friendly, fun dance-fitness class!