Group Exercise Classes

Medical Fitness Centers are a new and growing concept in healthcare. Our Center is an expression of the Queen's mission to improve the health and quality of life for everyone in the Napa Valley. So now you can both get healthy - and stay healthy, for life – at the Queen's Wellness Center.

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

Class Descriptions

20-20-20 – Get a great workout in 20 minutes – so why not do it three times? You will get 20 minutes of cardio-vascular training; 20 minutes of resistance training; and 20 minutes of core/flexibility training – in this fun, versatile class.

Basic Cycling – Come early to get set up on your bike and begin your journey 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 water and prepare to sweat!

Body Sculpt Tighten, tone and sculpt your body with free weights and body weight exercises at your own level. A variety of training methods and equipment (hand weights, bands, balls, steps, body bars) are used. Work major muscle groups to help keep bones & ligaments strong.

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

Cardio Sculpt, Intense Circuit – These classes will increase cardiovascular and muscular strength and endurance by alternating between cardio and resistance training. Exercises include any combination of dumbbells, resistance bands, steps, exercise balls, and mats.

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 water and prepare to sweat!

Feldenkrais Method® / Feldenkrais Method® Chair Uses gentle movement and mind-body connections to promote overall health and wellbeing, while helping to reverse the effects of injury/aging. By bringing the awareness to your movement patterns, you learn to move with ease, making every activity a whole body exercise. Feldenkrais® helps you to perform your daily activities effortlessly, may assist in eliminating joint and muscle pain, and scientific studies show athletes become more efficient.

Flirty Girl Fitness® – Get Fit, Have Fun and Feel Fabulous! Flirty Girl Fitness® maintains super fun, non-stop, easy-to-learn cardio dance moves so all participants can be sassy and sensational!

Hydro-cise / Hydro Interval / Liquid Fusion / *Sunrise Splash / Deep Water / Hydro Games – Experience the benefits of aerobics, interval training 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 & have fun with our energetic instructors. Hydro Games combines water exercise & water games. Great cardio workout and fun, fun, fun! *Sunrise Splash is held in the warm water pool. (All levels)

Insanity® - A revolutionary cardio-based total-body conditioning program based on the principles of MAX Interval Training. MAX Interval Training allows a person to beat the "stress adaptation response', which normally happens when your body gets used to exercising at one lever of exertion. Athletic drills with modifications to accommodate every body!

Intense Circuit - See Cardio Sculpt

Kettle Bell / Kettle Bell Core – Kettle bell training will build long lean muscles; improve strength and power in the upper body, core and lower body and increase coordination, joint mobility and overall endurance.

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. (All levels)

Pilates - Basic / Plus – Our Pilates classes are a body conditioning system that helps to build flexibility while improving strength, coordination and endurance in the legs, core, arms and back. With controlled, concentrated movements, Pilates works the body from the inside out, without building bulk or stressing the joints. Focusing on core strength and flexibility,

Pilates Reformer Training will take you to the next level in pilates and enhance your performance in all other cross training exercises. Create a balanced body that is firm, strong and supple. Pilates is for all levels, from beginners, to athletes alike.

Perinatal Yoga - A yoga class for pregnant and postpartum moms that consists of safe gentle yoga postures, relaxing breathing techniques, restorative poses for rejuvenation and for lifting the spirit and calming the mind & body. Babies up to 6 months of age are welcome. Please bring your own yoga mat.

PiYo / Power– PiYo is a unique blend of strength building, balance, flexibility and core conditioning. Expect powerful movements set to music with natural progression and modifications. With its foundation in pilates and yoga this class blends together to form a fun yet challenging mind/body workout!

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!

S.M.I.L.E. – Experience the benefits of water exercise in the warm water pool. S.M.I.L.E. = Smaller Movement Intensity Lowered Exercise. Come enjoy and SMILE!!!

Senior: 20-20-20 / Functional Training / Strength and Sculpt – A 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® /– Experience the thrill of a road ride, indoors, with a certified, technically-advanced Spinning® Mad Dogg instructor! Learn bike setup, proper body alignment, and the techniques you'll need to be confident and successful in this fun, invigorating class. Improve cardio, while burning calories. Bring water and prepare to sweat!

StepUp, up, down, down, and all around the adjustable bench step! Shape and tone your legs while burning optimal calories and increasing your cardiovascular fitness level. Step your way to health! (It is optional to use a step).

Tabata - High Intensity Interval Training (H.I.I.T.) will take your fitness to a whole new level! Intense bursts followed by a brief rest will increase both aerobic and anaerobic systems, and keep your metabolism humming along.

Tabata Plus - All the fun of Tabata…ramped up! Longer duration and added strength and stretching.

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

Target Stretch – Use of traditional stretches (active, dynamic, passive, and static) paired with trigger point therapy. Helpful for plantar fasciitis, fibromyalgia, and stiff and sore muscles. Multiple joints throughout the body can be favorably influenced. A sure way to enhance preparation, prevention, and recovery.

Turbo Kick®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!


Basic 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.

Beyond Basic Yoga – Designed to take seasoned Basic Yoga students to the next level in their Yoga practice.

Gentle Yoga / Meditation – Hatha yoga postures are an excellent preparation for meditation, releasing blocked energy in the spine and general stress from the body to overcome physical and mental restlessness. Deep relaxation at the end of yoga class balances the movement with stillness, preparing us for a few minutes of peaceful meditation.

Perinatal Yoga – See Perinatal yoga.

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 for all levels include Basic yoga and Gentle yoga.

Senior Chair Yoga – Practice yoga without having to get up and down off the floor. Restorative yoga poses and stretches taught in a chair for balance and support. Make a positive change to your body - relieve tight, stiff, aching muscles and joints in the gentle class! All ages welcome!!!

Yoga Core/Pilates – This class focuses on developing core strength and stability. 30 minutes of yoga core strengthening poses in a flow style and 30 minutes of mat pilates exercises all focusing on improving core strength and back care.

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!

Yo-Qua – In this aqua class you will enjoy the benefits of the warm water and yoga combined.

Zen Flow – A combination of mindful flexibility, core strengthening, and restorative body awareness. Modeled in part after the Japanese Makko-Ho stretches, Zen Flow is designed to increase "Chi" or energy flow, improve circulation, tone the body, and calm the mind. This class periodically incorporates the fitness ball or foam roller to assist in self massage, stretch, and myofascial release. Appropriate for all fitness levels.

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, fun, fun dance moves to tone and sculpt your body, and give you a sizzling cardio workout!

Become a Member - Join Synergy today Classes & Events Nutrition Programs Join our Mailing List