Class Descriptions
Please review the sampling of class descriptions so you know what/what not to expect in class. As we add more classes to the schedule, we will continue to post explicit descriptions. DON'T SEE A CLASS TO FIT YOUR NEEDS? Let us know! Let us know in person, or contact us here.
We will offer private and semi-private yoga classes and yoga parties. Learn more here.
Yoga Classes
Welcome to healing and connection. By committing to your yoga practice you will notice an increased sense of presence, wellness, and mindfulness - as calm infuses into your life on so many levels.
Most of the classes we teach offer consist of Hatha and Vinyasa (Flow) yoga principles. Our teachers draw from diverse backgrounds including Ashtanga, Iyengar, Baptiste, Bikram, and more. We offer a unique breadth of experience as our instructors come from an eclectic mix of backgrounds. They bring ideas and teachings from several different schools.
Ready to regain your flexibility and feel and be stronger? A great class is built around listening to your body, and honoring the messages that is sends. No expectations, just surrender!
We believe that every practitioner has his or her own valid reason to step on the mat, and we respect each person's individual experience. We encourage you to adjust or modify your practice as you see fit.
YOGA: OPEN & SPECIALTY CLASSES
INTRO SERIES (NO-HEAT):
The perfect classes for new learners. These non-heated classes introduce poses that are considered the “building blocks” that form the rest of our classes. The Intro INTRO SERIES will introduce the general shapes of foundational poses, to develop strength and flexibility. These classes focus on prana (breath or life force) and postural alignment via fundamental postures (asanas) and sun salutations (Surya Namaskar), allowing clients more time in poses to master the basics.
The perfect forum for questions that you have for the instructor.
LEVEL: Beginner TEMPERATURE: No-Heat TIME: 60-minutes
YOGA ESSENTIALS (WARM & NO-HEAT):
A casual, spontaneous class that explores fundamental yoga postures and basic alignment in a warm room. Learn the fundamentals to further your ability to safely explore a wider variety of poses. Experience and discover the positive effects of yoga in a warm room. Introduction to various techniques of pranayama – the extension of the prana (breath or life force) or breath control. These classes are offered in both the WARM and NO-HEAT varieties - as indicated on the schedule. Either way, be prepared to break a light- to significant-sweat.
Many students will enjoy the YOGA ESSENTIALS classes on an ongoing basis.
LEVEL: Beginner to Intermediate TEMPERATURE: Warm & No-Heat (check the schedule) TIME: 60-minutes
HOT 26
HOT 26 is a set 26 yoga postures taught with two specific breathing exercises and practiced in a HOT room up to 105 degrees. This class - based on the foundations of the Bikram style, is the same sequence with each class so you can develop awareness and appreciation for how you are developing and growing, both physically and mentally, throughout your practice. The sequence was designed to systematically work every body part, including internal organs, ligaments, veins and muscles so they can maintain optimal health. Each posture of the sequence accomplishes something different in the body and they all work synergistically to help the body perform at its best.
Please note that although the poses and pace of this class are perfect for a beginner, the high temperature makes this class extremely challenging. Nobody will be allowed to enter the class without a full bottle of water. Additionally, you should drink extra water the day before, of, and after class to make sure you are properly hydrated. Please pay very close attention to yourself and the way that you are feeling during your session. This class is designed to be very extreme and the heat can be very exhausting. If, at any point, you do not feel okay, please notify your instructor.
LEVEL: Beginner to Intermediate TEMPERATURE: Hot TIME: 75-minutes
OPEN/MIXED LEVEL (HOT, WARM, & NO-HEAT):
A wide-range of fundamental poses, slow flow, and the occasional challenge-pose. Ranges of alternative options and modifications are given to make this class appropriate for students with varying experience. These classes are offered in all three temperature varieties: HOT, WARM, and NO-HEAT.
The HOT variation of this class is held in our infrared-heated room (90 degrees and above) - great for those that enjoy breaking a significant sweat! Our WARM offering is a great introduction, if you are new to yoga in a heated room (80 degrees). As for the NO-HEAT version, even though the room will not be heated - you may still expect to break a light sweat.
If new to yoga, we recommend that INTRO SERIES is taken first.
LEVEL: All levels (move at your pace) TEMPERATURE: Hot, Warm, & No-Heat (check the schedule) TIME: 60-minutes
KARMA YOGA - YOGA OF SERVICE (NO-HEAT & WARM):
Yoga of Service – A percentage of each drop-in for this class will be donated to a different charity each month. We'd love to know any suggestions you have regarding local charities!
Karma Yoga – is one of the four paths of yoga. The word “Karma” means “to do, to act”. Any emotional, mental, or physical act is called Karma. Karma also describes the consequence of this act, thus the word also refers to the Universal Law of Cause and Effect - where intent and actions of an individual (cause) influence the future of that individual (effect).
This class will allow for the opportunity to lead without ego in a gently-restorative, all while relinquishing attachment to a specific outcome from the sequence of postures. Therein lies the opportunity for spiritual awakening. Once you begin to awaken, you search for practices/deeds to purify and to help you awaken even further.
LEVEL: All levels (move at your pace) TEMPERATURE: No-Heat & Warm (check the schedule) TIME: 60-minutes
KUNDALINI YOGA (WARM and NO-HEAT):
Through asanas (postures), mudras, breath work, and meditation, the practice of Kundalini Yoga balances the glandular system, strengthens the nervous system, and enables one to harness the energy of the mind and the emotions. This allows us to be in control of ourselves, rather than being controlled by our thoughts and feelings. This is yoga for every person. It is said that the Kundalini Yoga experience goes right to your heart, to your core. These teachings are designed to give you “hands on” experience of your highest consciousness. By approaching Kundalini Yoga with and open heart, mind and with respect - your life can change.
LEVEL: All levels TEMPERATURE: Offered Warm and No-Heat (see schedule) TIME: 60-minutes
YOGA FOR ACTIVE ADULTS (NO-HEAT):
Geared towards the active older adults, this class will help bring awareness to your stress-inducing patterns and restore balance, strength, and flexibility. Yoga for Active Adults will be taught in a non-heated room to introduce peace-of-mind, stillness, and awareness. The healthiest and happiest version of yourself awaits. Your body and mind will appreciate this special yoga class.
LEVEL: All levels (geared toward older adults) TEMPERATURE: No-Heat TIME: 60-minutes
KIDS YOGA (NO-HEAT):
We feel that a yoga practice provides the foundation for everything in life. Yoga increases strength and flexibility, and subsequently enhances/augments an array of sports and dance training activities. Studies have found that yoga increases attentiveness and awareness so that children perform better in school. Many parents, teachers, and child experts attest that yoga brings focus to assist children in finding calm in dealing with stress and strong emotions.
YOGA FOR KIDS incorporates fun yoga poses, provides breath work, and meditation. Often accompanied by storytelling, games, music, and more!
LEVEL: Geared toward children TEMPERATURE: No-Heat TIME: 50-minutes
YOGA/MAT PILATES FUSION (WARM & NO-HEAT):
A perfect marriage of two great practices – Yoga and mat Pilates! Pilates mat classes emphasize the development of core (powerhouse) strength, flexibility, balance and endurance. The classes introduce exercises at multiple levels, allowing students to choose to work at a beginning, intermediate, or advanced pace. By blending Yoga asana with Pilates movement, students learn mindfulness, awareness of breath patterns, and spinal alignment. Expect engagement of the deepest muscles of your core.
This unique series of classes are offered in WARM and NO-HEAT. For an added challenge - the WARM offering is held in a room gently-heated (80 degrees) using infrared technology.
Various props (blocks, bolters, flex bands, foam rollers, rings, light weights, and balls) are often utilized so as to enhance/intensify the workout. No previous Pilates experience is necessary to join a mat class.
LEVEL: All levels (move at your pace) TEMPERATURE: Warm & No-Heat (as indicated on schedule) TIME: 60-minutes
SUNRISE YOGA (WARM):
Begin your day with an energy-inducing active yoga practice! Encourage mindfulness via continuous movement linked with breath. Move through creative sequences that highlight proper alignment, supported with gentle hands-on assists. Move into your day with strength, flexibility and energy!
LEVEL: All levels (move at your pace) TEMPERATURE: Warm TIME: 60-minutes
PRENATAL YOGA (NO-HEAT):
Prenatal Yoga uses the wisdom of yoga to eas and support expecting moms throughout all the stages of pregnancy. Honoring where the body is at and the chemical and hormonal changes taking place during this special time, we will move through poses safely and slower than normal vinyasa flow class. Many of the discomforts associated with pregnancy such as swelling, back pain and constipation among other things can be aided through a yoga practice. Breathing exercises and meditative moments will also foster strength in preparation to endure the birthing process. This class is designed to create a sacred space of community and connection to others going through the journey and be able to tap inward into intuition and the honor the intelligence of the body.
All trimesters are welcomed.
LEVEL: All trimesters TEMPERATURE: No-Heat TIME: 60-minutes
"STEELY" YOGA - YOGA USING WEIGHTS (WARM/HOT):
Steely Yoga is a unique class that combines the stretching and lengthening benefits of yoga with the strengthening and toning benefits of using hand weights. This is a class that infuses yoga and lightweight dumbbells to provide a revitalizing practice that is sure to achieve focus and agility. This total body workout is taught in an 85-degree room and is perfect for most fitness levels – from new to experienced yogis: or anyone who just wants to take their current practice to the next level. Enjoy one easy workout that combines strengthening and lengthening to rev up your metabolism, re-shape your body and calm your mind!
If new to yoga, it is recommended that INTRO SERIES and/or YOGA ESSENTIALS is taken first.
LEVEL: Experience Required TEMPERATURE: Warm/Hot TIME: 60-minutes
TRX YOGA (NO-HEAT):
Your body is your machine! TRX resistance training uses ropes and full body strength, to engage the core to help you obtain superior physical fitness. Straps line the wall - and students utilize them to engage theirbody weight to develop joint and muscular stability. TRX complements yoga, in that the emphasis is on movement through a full-range of motion. Through the utilization of the TRX equipment, so many different positions and flows can be achieved. You are in full control of the intensity level since have the unique ability to adjust your placement and position.
LEVEL: Yoga Experience Recommended TEMPERATURE: No- Heat TIME: 60-minutes
SUNDAY FUNDAY (HOT):
This fun class with power and some flow - is focused on sweating out the week’s stress and empowering yourself for a powerful week ahead! This strong and steady class offers softer flow and longer postural holds that will stretch and strengthen your entire body.
LEVEL: All levels (move at your pace) TEMPERATURE: No-Heat TIME: 60-minutes
UNIVERSAL YOGA (NO HEAT):
An eclectic, wide-ranging, almost free-form class that allows abundant opportunity for individual experience and needs. You will be practicing among yogis of varying levels - so it's not unusual to see one student in Child's Pose and another doing Sun Salutations. Draw from what your body is telling you and take it where you’d like in this virtually open-forum class.
This class is appropriate for anyone – including those struggling with chronic illness or pain, or those who simply want to feel better in body and soul. Our UNIVERSAL YOGA classes draw from various traditions, including: yin, restorative, gentle flow, aromatherapy, amongst other traditions. Expect the unexpected in this class.
LEVEL: All levels (move at your pace) TEMPERATURE: No-Heat TIME: 60-minutes
YIN/YANG (WARM):
What an incredibly fun dichotomy - the class where contrary forces are complementary! A one-of-a-kind session that balances body, mind, and spirit, with stillness and motion - alternating with motion and stillness. You'll never realized how much you needed a class like this in your life - come find out for yourself!
Prepare for your weekend by working hard followed by restoration; and vice versa.
LEVEL: All levels (move at your pace) TEMPERATURE: Warm TIME: 75-minutes
CORE FUSION YOGA (WARM):
A perfect marriage of two great practices – Yoga and the core burning properties of Pilates! Pilates mat classes emphasize the development of core (powerhouse) strength, flexibility, balance and endurance. The classes introduce exercises at multiple levels, allowing students to choose to work at a beginning, intermediate, or advanced pace. By blending Yoga asana with Pilates movement, students learn mindfulness, awareness of breath patterns, and spinal alignment. Expect engagement of the deepest muscles of your core.
This unique series of classes are offered in WARM. For an added challenge - the WARM offering is held in a room gently-heated (80 degrees) using infrared technology.
Various props (blocks, bolters, flex bands, foam rollers, rings, light weights, and balls) are often utilized so as to enhance/intensify the workout. No previous Pilates experience is necessary to join a mat class.
LEVEL: All levels (move at your pace) TEMPERATURE: Warm TIME: 60-minutes
HOT CORE YOGA (YOGA):
An all levels detoxifying yoga practice focused on keeping your center engaged and on point! This class is heated and your core is fused into everything we do on the mat, toning, building bone density and core strength.
LEVEL: All levels (move at your pace) TEMPERATURE: Hot TIME: 60-minutes
BUTI YOGA (HOT):
Buti Yoga fuses power yoga, cardio-intensive tribal dance, and body sculpting plyometrics to yield long, lean muscle, sexy feminine curves, and a complete transfomation of the mind-body connection. BUTI Yoga was created by Celebrity Trainer Bizzie Gold, and utilizes the technique to sculpt and tone the deepest of abdominal muscles - to stabilize and strengthen the body. Additionally, you will experience a full cardio-intensive class.
LEVEL: Experience encouraged - but not necessary. TEMPERATURE: Hot TIME: 60-minutes
YOGA: YIN AND RESTORATIVE CLASSES
REVIVE - RESTORE - RENEW (WARM & NO-HEAT):
Pamper yourself with the ultimate in self-care. This class provides an invaluable opportunity for learning to slow down. Breathing and control (pranayama) techniques along with mellow movement, hip openers, and many prone poses. You will walk out feeling regenerated and renewed!
As indicated on the schedule - this rejuvenating class is offered in WARM and NO-HEAT temperature varieties. Refer to the schedule to find the class just right for you!
LEVEL: All levels TEMPERATURE: Warm & No-Heat TIME: 60-minutes
YIN YOGA (NO-HEAT):
A passive, yet powerful practice Yin Yoga involves variations of seated and supine poses classically held for 3- to 5-minutes, accessing deeper layers of fascia. What makes Yin unique is that you are asked to relax in the posture, soften the muscle and move closer to the bone. Yin poses apply moderate stress to the connective tissues—the tendons, fascia, and ligaments—with the aim of increasing circulation in the joints and improving flexibility. Practice is designed to help you sit longer, and more easily, in meditation by stretching connective tissue around the joints (primarily the knees, pelvis, sacrum, and spine).
A Yin practice increases circulation in the joints, thus improving flexibility – this make it instrumental for athletes. This class is the perfect complement to a high-intensity workout regimen. You will leave YIN YOGA feeling like a new person!
LEVEL: All levels TEMPERATURE: No-Heat TIME: 60-minutes
YIN YOGA WITH ASCENDING WARMTH (NO-HEAT TO WARM):
A slow-paced style of yoga with postures that are held for longer periods of time—for beginners, it may be up to two minutes; more advanced practitioners may stay in one pose for five minutes or more. Yin yoga poses apply moderate stress to the connective tissues of the body—the tendons, fascia, and ligaments—with the aim of increasing circulation in the joints and improving flexibility. This style digs deep into the layers of the body and helps one to release the emotions, feelings and memories stored within the body. A more meditative approach to yoga, yin aims at cultivating awareness of inner silence, and bringing to light a universal, interconnecting quality. This class has an added touch of ascending warmth for a deeper stretch/relaxation.
LEVEL: All levels TEMPERATURE: No-Heat Ascends to Warm TIME: 60-minutes
CANDLELIGHT YIN (NO-HEAT):
A slow-paced style of yoga with postures that are held for longer periods of time—for beginners, it may be up to two minutes; more advanced practitioners may stay in one pose for five minutes or more. Yin yoga poses apply moderate stress to the connective tissues of the body—the tendons, fascia, and ligaments—with the aim of increasing circulation in the joints and improving flexibility. This style digs deep into the layers of the body and helps one to release the emotions, feelings and memories stored within the body. A more meditative approach to yoga, yin aims at cultivating awareness of inner silence, and bringing to light a universal, interconnecting quality. This class sets the mood for deep relaxation with candlelight.
LEVEL: All levels TEMPERATURE: No-Heat TIME: 75-minutes
WARM YOGA BY CANDLELIGHT – MOVEMENT, YIN & MEDITATION:
A unique combination of yoga movement and guided meditation. Classical yoga asana (postures), breath work, and gentle movements to build strength, flexibility and relaxation. This is a powerful practice that is suitable for all levels. A practice that is gentle – but incredibly strengthening.
In a warm room, you will be guided through creative postures, focusing on your alignment, while you build strength, flexibility and a deep connection between your body and mind.
This is a great opportunity to learn balance, effort, and surrender in each pose. This powerful class closes with yin yoga postures and meditation, to find presence, and slow down the "chatter" in the mind. The utilization of guided imagery and breath to reach the parasympathetic nervous system will be employed – a lovely way to close your Wednesday evening.
LEVEL: All levels TEMPERATURE: Warm TIME: 60-minutes
CANDLELIGHT UNWIND & RENEW (WARM & NO-HEAT):
By gentle candlelight, restore and passively open the body by use of bolsters, blocks, straps and other props to help bring ease and rest. Restorative postures will be supported and held for longer periods of time allowing you to ease into an idyllic state. Allow your physical body a break as you open your mind, joints, and ligaments. Offered in the WARM and NO-HEAT temperature varieties. Check the schedule to find the right selection for you. All levels of practitioners will enjoy and benefit from this bliss-eliciting class.
LEVEL: All levels TEMPERATURE: Warm & No-HeatTIME: 60-minutes
CHAKRA RESTORATIVE (NO-HEAT):
Chakras are subtle energy centers within your body that need to be balanced for optimum health. Enjoy this almost spa like experience using gentle yoga poses to open up your chakras, achieve total relaxation and allow your body to heal itself. Perfect for those facing medical or emotional challenges as well as those just needing some stress release.
LEVEL: All levels TEMPERATURE: No-Heat TIME: 75-minutes
RESTORATIVE YOGA (NO-HEAT):
This is an opportunity chill out in restful postures on the floor while being completely supported by cushions, blankets and more. Expect to spend several minutes opening the body and releasing muscles in each pose to allow for passive stretching, better posture, a calmer nervous system and a quieter mind. This class is ideal for anyone under stress, looking for efficient workout recovery, healing from an injury or anyone who spends too much time hunched over a computer. You’ll go home feeling refreshed, rejuvenated and ready to conquer the world.
LEVEL: All levels TEMPERATURE: No-Heat TIME: 60-minutes
YOGA - MOVEMENT & MEDITATION (NO-HEAT):
A unique combination of yoga movement and guided meditation. Classical yoga asana (postures), breath work, and gentle movements to build strength, flexibility and relaxation. There will be a focus on standing poses along with a seated segment that is suitable for all levels. A slower pace practice than vinyasa yoga – but incredibly strengthening and powerful! You will be guided through creative postures, focusing on your alignment through verbal cues and gentle hands-on assists, while you build strength, flexibility and a deep connection between your body and mind.
As the class begins, a dedication to a theme, concept, for primary focus, balance of breath throughout practice. You’ll learn to balance effort and surrender in each pose. This powerful class closes with meditation, to find presence, and slow down the "chatter" in the mind. Through this meditation, the utilization of guided imagery and breath to reach the parasympathetic nervous system will be employed.
LEVEL: All levels (move at your pace) TEMPERATURE: No-Heat TIME: 75 minutes
HERE COMES THE SUN (WARM):
Sun Salutations are the most complete set of postures for a daily practice, bringing vitality to the spine, energizing the breath and stretching and strengthening the entire body. We will explore the many variations of how to link the postures, eventually adding other asanas into our flow (warrior, balance, etc).
LEVEL: All levels (move at your pace) TEMPERATURE: Warm TIME: 60 minutes
EASY LIKE SUNDAY MORNING (WARM):
This all levels, gentle slow and mindful class will help you ground, connect with the earth and center yourself for the following week. Specifically, offering students the opportunity to start the week with simple movements to connect the body with breath and supportive restorative postures for deeper relaxation.!
LEVEL: All levels (move at your pace) TEMPERATURE: Warm TIME: 60 minutes
Yoga Nidra is a form of meditation that translates from Sanskrit as “sleep” yoga. This specific meditation practice focuses on body and breath consciousness. Yoga Nidra is conscious rest that takes you to a place between sleep and awake where the parasympathetic nervous system (rest response) is fully engaged. Complete rest in this way promotes wellness for all systems of the body down to a cellular level while keeping the mind engaged in deep meditation. Researchers have indicated that 30 minutes of Yoga Nidra may be the rest equivalent to one hour of sleep or more!
We practice Yoga Nidra lying down in Savasana.
LEVEL: All levels TEMPERATURE: No Heat TIME: 45-minutes
YOGA: POWER – DEMANDING CLASSES
ASHTANGA ABRIDGED (NO-HEAT):
An hour-long version of the Ashtanga Essentials Series. This is a moderate to fast-paced class focusing on ujjayi breath and vinyasa movement. Students complete Sun Salutations with traditional Sanskrit counting, the entirety of the Standing Sequence, and a sampling of the seated sequence. This class is energizing and re-focusing. Since we move quickly, experience is required for this class. If new to Ashtanga, please take ASHTANGA ESSENTIALS SERIES before Ashtanga Abridged.
LEVEL: Experience Required TEMPERATURE: No-Heat TIME: 60 minutes
ASHTANGA ESSENTIALS SERIES (NO-HEAT):
Specifically designed to introduce the theories and practice of Ashtanga with individual modifications suitable for everyone. The Ashtanga sequence, assists in purification and strength within the body while providing a tool for centering and focus of attention through breath-based movement. This class follows much of the traditional format of the Ashtanga practice – sun salutations, standing poses, seated poses, and closing sequence poses. Our instructors make the sequence accessible to students of all body types, ages, and experience levels. This class moves at a moderate- to slow- pace. You’ll leave each class feeling challenged, physically rejuvenated and relaxed. Ancient Practice at a Moderate Pace.
LEVEL: All levels (modify as needed) TEMPERATURE: No- Heat TIME: 75 minutes
ASHTANGA-FUSED FLOW (NO-HEAT):
The Ashtanga-fused sequence, assists in purification and strength within the body while providing a tool for centering and focus of attention through breath-based movement. This is a powerful practice – therefore some yoga experience is required. If new to Ashtanga, please take ASHTANGA ESSENTIALS SERIES before attempting this class.
LEVEL: Experience Required TEMPERATURE: No-Heat TIME: 60-90 minutes
BUTI YOGA (WARM & NO HEAT):
Buti Yoga workouts transform your BODY + SOUL with cardio-intensive bursts of tribal dance, primal movement + conditioning woven into a dynamic yoga practice. This calorie-scorching workout fuses power yoga with cardio-intensive tribal dance + body sculpting primal movement. Created by Celebrity Trainer Bizzie Gold, Buti Yoga utilizes the Spiral Structure Technique to sculpt + tone the deep abdominal muscles that stabilize and strengthen the body. Instead of linear movements, Gold favors movements that challenge the body along all planes of motion - THE RESULT - long, lean muscle with sexy feminine curves.
LEVEL: Experience Suggested TEMPERATURE: Warm & No-Heat TIME: 60 minutes
DEMANDING (HOT, WARM, & NO-HEAT):
For experienced students that have the desire to explore bold postures in a heated room. For students with a solid understanding of alignment who enjoy the practice of “power” poses. This challenging class is not recommended for beginners.
Demanding classes are offered in all three temperature - HOT, WARM, and NO-HEAT. Refer to the schedule to find the class that is right for you.
LEVEL: Experience Required TEMPERATURE: Hot, Warm, & No-Heat TIME: 60 minutes
INSANITY YOGA! (WARM):
A power filled, high energy yoga class that adds light weights and dynamic movement into your yoga practice. This all levels class strengthens, balances and detoxifies your entire body and mind as you move through more challenging postures and connected breath. Set to an energizing playlist, you’ll power up your yoga practice like never before.
LEVEL: Experience Recommended TEMPERATURE: Warm & No-Heat TIME: 60-minutes
"LIVE WIRE" YOGA FUSION (WARM & NO-HEAT):
Energetic, powerful, and fun! For experienced students that are looking to move, practice bold asanas along with the use of Therabands, sliders, exercise balls, and maybe a couple of surprises here and there! For students with a solid understanding of alignment who enjoy the practice of “power” poses. This challenging class offered in WARM and NO-HEAT (check schedule) is not recommended for beginners.
LEVEL: Experience Required TEMPERATURE: Warm & No-Heat TIME: 60-minutes
SLOW BURN YOGA (WARM & NO-HEAT):
Geared towards our clients drawn to a powerful challenge and full-body workout. This class is a slow flow power yoga class where the postures will be held longer - you will feel the burn!
You will leave with the satisfaction of completely working out your body and an appreciation for the asanas.
LEVEL: Intermediate to advanced TEMPERATURE: Warm TIME: 60-minutes
"STEELY" YOGA - YOGA USING WEIGHTS (WARM/HOT):
Steely Yoga is a unique class that combines the stretching and lengthening benefits of yoga with the strengthening and toning benefits of using hand weights. This is a class that infuses yoga and lightweight dumbbells to provide a revitalizing practice that is sure to achieve focus and agility. This total body workout is taught in an 85-degree room and is perfect for most fitness levels – from new to experienced yogis: or anyone who just wants to take their current practice to the next level. Enjoy one easy workout that combines strengthening and lengthening to rev up your metabolism, re-shape your body and calm your mind!
If new to yoga, it is recommended that INTRO SERIES and/or YOGA ESSENTIALS is taken first.
LEVEL: Experience Required TEMPERATURE: Warm/Hot TIME: 60-minutes
YOGA: VINYASA (FLOW) CLASSES
JUKEBOX MIXED-LEVEL (WARM & NO-HEAT):
Get ready for some movement, music, and fun! Elevate your heart rate with well-balanced flow and a wide variety of fundamental poses. Experiment with a challenge-pose here and there, and lengthen your muscles as you wind down. The range of options offered and modifications makes this class largely accessible. Enjoy a rollicking selection of music!
This spirited, and fun-filled class will be offered in WARM and NO-HEAT - check schedule for the class that's just right for you. If new to yoga, it is recommended that INTRO SERIES is taken first.
LEVEL: All levels (move at your pace) TEMPERATURE: Warm & No-Heat TIME: 60-minutes
ALIGNMENT FLOW (WARM):
A mindful flow class emphasizing alignment-based techniques. Incorporates slower flow and longer holds to allow the body to accept the physical pattern of asanas and integrate the mind-body connection.
If new to yoga, it is recommended that INTRO SERIES or YOGA ESSENTIALS is taken first.
LEVEL: Experience Recommended (move at your pace) TEMPERATURE: Warm to Hot TIME: 60-minutes
FREEDOM FLOW (NO HEAT):
An eclectic, wide-ranging, almost free-form class that allows abundant opportunity for individual experience and needs. You will be practicing among yogis of varying levels - so it's not unusual to see one student in Child's Pose and another doing Sun Salutations. Draw from what your body is telling you and take it where you’d like in this virtually open-forum class.
This class is appropriate for anyone – including those struggling with chronic illness or pain, or those who simply want to feel better in body and soul. Our UNIVERSAL YOGA classes draw from various traditions, including: yin, restorative, gentle flow, aromatherapy, amongst other traditions. Expect the unexpected in this class.
LEVEL: All levels (move at your pace) TEMPERATURE: No-Heat TIME: 60-minutes
POWERFUL FLOW (WARM/HOT):
Begin with a warm up to introduce flexibility to your muscles and joints. You will then be led through a sequence of various sun salutations/cardio yoga flows. This sequence is intense and involves many vinyasas – those with shoulder issues be advised, and modify. You will sweat!
The cardio practice will be followed by a series of grounding and restorative yoga postures - to help to soothe, cool, and restore the body. The class concludes with a variation of yoga nidra or a guided mediation. To give you that ease of mind to return to the hustle and bustle of the outside world. You will leave feeling strong, rejuvenated, and completely at ease.
If new to yoga, it is recommended that INTRO SERIES or YOGA ESSENTIALS is taken first.
LEVEL: Experience Recommended (move at your pace) TEMPERATURE: Warm to Hot TIME: 60- & 75-minutes
STRONG CORE VINYASA (WARM):
A class that flows into various core-strengthening asanas that will keep you centered and coming back for more! Set in our infrared-warmed room, your muscles will enjoy building upon continued agility and accelerated strength within in that progressive flow. Access your innermost power!
If new to yoga, it is recommended that YOGA ESSENTIALS is taken first.
LEVEL: All levels (move at your pace) TEMPERATURE: Warm to Hot TIME: 75-minutes
FLOW (HOT, WARM, & NO-HEAT):
A rhythmic, continuous flow and challenging poses for experienced students. A sound understanding of basic alignment is recommended.
If new to yoga, it is recommended that YOGA ESSENTIALS is taken first.
LEVEL: Intermediate (move at your pace) TEMPERATURE: Hot, Warm, & No Heat TIME: 60-minutes
SLOW FLOW (WARM):
A slower moving session that flows at a calming pace and focuses on the enjoyment of the asanas and their sequence. Moving purposefully and patiently through the class will assist in finding an appreciation for the postures – and an introspective experience. Set to great music this class offers a slow groove in a heated to 80-85 degrees. SLOW FLOW involves breathing, stretching, and strengthening and clear alignment cues. This creatively-sequenced class is designed to guide you to a fully relaxed, invigorated state that is judgement-free. This peaceful and upbeat experience will be both challenging and safe, appropriate for all ages and all levels of experience.
LEVEL: All levels (move at your pace) TEMPERATURE: Warm TIME: 60-minutes
GOOD MORNING! POWER FLOW (WARM):
An early morning Power Flow is a unique class in that it combines the fast-paced, cardio-vascular workout of a power yoga class with the straightforwardness of a yoga flow class. Begin your day with this flowing class that focuses on building strength, flexibility and balance both on the mat and off! The session is an invigorating yoga class that is taught in an 80-85 degree room and is sure to challenge you while giving you a great workout. The class will end with a brief relaxation, which allows both mind and body to integrate and restore after a challenging class.
LEVEL: All levels (move at your pace) TEMPERATURE: Warm TIME: 60-minutes
WHO NEEDS COFFEE? FLOW (HOT, WARM & NO-HEAT):
Like your morning pick-me-up hot? This energizing class for all levels builds, strength and increased flexibility the more you practice. Move through a creative sequence that is intended connect to your breath and find the appropriate body alignment. An invigorating series of asanas - that still allows you to control the pace you deem comfortable (yet challenging). You won't need caffeine after this class!
This soon-to-be classic series is offered in all three temperature varieties - HOT, WARM, and NO-HEAT. Please refer to the schedule for the class that's right for you.
LEVEL: All levels (move at your pace) TEMPERATURE: Hot, Warm, & No-Heat TIME: 60-minutes
LUNCH-TIME FLOW (WARM & NO-HEAT):
In under an hour you will stretch your muscles, build strength, find balance, open your hips, get upside down and enjoy presence. Enjoy moving through a creative sequence that is intended connect to your breath and find the appropriate body alignment. Offered in WARM and NO-HEAT varieties - check the schedule for availability.
You will head back to your day feeling revitalized and invigorated! Prepare to build-upon your practice!
LEVEL: All levels (move at your pace) TEMPERATURE: Warm & No-Heat TIME: 45-minutes
CANDLELIGHT FLOW (WARM):
Come unwind with this sweet Vinyasa Flow class which provides both a challenging workout and the ultimate in relaxation. This vinyasa is appropriate for all levels and the poses during this class are all tied together with flowing breath. This transformative yoga experience includes flowing movement combined with longer held, restorative asanas that will leave you feeling incredible and elated. Combined with personal assists and candlelight for the ultimate in relaxation.
LEVEL: All levels (move at your pace) TEMPERATURE: Warm TIME: 60-minutes
ROCK THE FLOW (HOT):
An intermediate/advanced vinyasa class with self-expression through your personal practice.
The instructor joins you in flow through balance, core integration and strength! Come rock your flow! Intermediate/advanced
LEVEL: Intermediate/Advanced (move at your pace) TEMPERATURE: Hot TIME: 60-minutes
EMPOWER YOUR FLOW (WARM):
An eclectic, wide-ranging, organic, almost free-form class that allows abundant opportunity for individual experience and needs. You will be practicing among yogis of varying levels - so it's not unusual to see one student in Child's Pose and another doing Sun Salutations. Draw from what your body is telling you and take it where you’d like in this virtually open-forum class along with the traditional elements of flow.
This class is appropriate for anyone – including those struggling with chronic illness or pain, or those who simply want to feel better in body and soul. Our EMPOWER YOUR FLOW classes draw from various traditions, including: yin, restorative, gentle flow, aromatherapy, amongst other traditions. You may break out some props (wheels, bolsters, etc.) to amplify your exploration. Expect the unexpected in this class!
LEVEL: All levels (move at your pace) TEMPERATURE: Warm TIME: 60-minutes
HAPPY HOUR VINYASA (WARM):
Yoga is for everyone! Get introduced to vinyasa - an active practice that cultivates mindfulness through continuous movement linked with breath. We guide you through creative sequences, focusing on your alignment through verbal cues and gentle hands-on assists, while you build strength, flexibility and a deep connection between your body and mind.
LEVEL: All levels (move at your pace) TEMPERATURE: Warm TIME: 60-minutes
POWER HOUR (NO-HEAT):
Power Hour is an energetic flow offering a blend of challenging, fun and varied sequences that energize the body and center the mind. This hour long class is taught in a non-heated room – you will quickly build your own heat! A quick way to get energized and feeling great -this flowing class focuses on building strength, flexibility and balance both on and off the mat! Modifications provided by our significantly-experienced instructors make POWER HOUR a personal practice for everyone. The class will end with a brief relaxation, allowing the body to integrate and restore post-challenge.
If new to yoga, it is recommended that YOGA ESSENTIALS be taken first.
LEVEL: Intermediate (move at your pace) TEMPERATURE: No-Heat TIME: 60-minutes
YOGA: HATHA CLASSES
HOT YOGA:
Often defined as “willful or forceful” - Hatha yoga denotes a set of physical exercises (asanas or postures). Arrangements of asanas, are designed to align your skin, muscles, and bones. These postures are also designed to open the many channels of the body - particularly the main channel, the spine. This promotes free-flowing energy.
Hatha yoga is a powerful tool for self-transformation. It asks us to bring our attention to our breath, which helps us to still the fluctuations of the mind and be more present in the unfolding of each moment. This powerful 75-minute class is held in our infrared-heated room.
LEVEL: All levels (move at your pace) TEMPERATURE: Hot TIME: 60- & 75-minutes
HOT YOGA & MEDITATION (HOT):
The same powerfully-hot class as HOT YOGA, with a relaxing, 10-minute meditation at the end to continue and hold in that built-up bliss you created in class. You’ll learn to balance effort and surrender in each pose. Arrangements of postures are also designed to open the many channels of the body - especially the spine (the main channel). Allowing for freely- flowing energy. This powerful 75-minute class is held in our infrared-heated room.
LEVEL: All levels (move at your pace) TEMPERATURE: Hot TIME: 60- & 75-minutes
HATHA (HOT & NO-HEAT):
Hatha is also translated as "ha" meaning “sun” and "tha" meaning “moon.” This defines the balance of masculine aspects—active, hot, sun—and feminine aspects—receptive, cool, moon - within all of us.
Hatha yoga can help us toward the path of creating balance and uniting opposites. Our physical bodies we develop a balance of strength and flexibility - while we also learn to balance our effort and surrender in each pose.
Arrangements of postures are also designed to open the many channels of the body - especially the spine (the main channel). Allowing for freely- flowing energy. This is a vigorous and powerful 75-minute class is held in a comfortably-lit, and non-heated room.
LEVEL: All levels (move at your pace) TEMPERATURE: No-Heat TIME: 60 & 75 minutes
GENTLE YOGA (WARM-HOT & NO-HEAT):
This class focuses on deep relaxation, rejuvenation and healing. Promoting physical and mental fitness through poses, breathing exercises, guided imagery, and often meditation. Suitable for most fitness levels and ages - GENTLE YOGA is a soothing practice held in our infrared-heated room (WARM-HOT variety): allowing for deep stretching of muscles and relaxation. This class is suitable for beginners and those who are looking for a slower paced, more expressive experience. This class will help you develop body awareness, learn basic asanas and their various modifications. An emphasis on proper alignment will help you slowly and safely build strength. Within this class a full explanation of yogic breathing is offered, along with instruction on how to link your breath with movement.
For your convenience, GENTLE YOGA classes are offered in the WARM/HOT and NO-HEAT variety. Check with our schedule to find the right class for you.
LEVEL: All levels (move at your pace) TEMPERATURE: Warm to Hot & No-Heat TIME: 60 minutes
COMMUNITY (HOT & NO-HEAT):
Yoga is for everyone! Get introduced to hatha - classical yoga postures, breath work, and gentle warming movements to build strength, flexibility and relaxation. Focus on standing poses and basic seated work that is suitable for all levels. Hatha is a slower pace practice than vinyasa yoga – but just as strengthening and powerful! You will be guided through creative postures, focusing on your alignment through verbal cues and gentle hands-on assists, while you build strength, flexibility and a deep connection between your body and mind.
Offered in HOT and NO-HEAT - see schedule for availability
LEVEL: All levels (move at your pace) TEMPERATURE: Hot TIME: 60-minutes
THAT'S MY JAM! (WARM & HOT):
Jam out and enjoy yoga, strengthening, centering, and fun accompanied by an eclectic and mood-enhancing soundtrack!
Strengthen your body and elevate your heart rate with a Hatha-based, well-balanced sequence and variety of fundamental poses. This class is conducted in a heated room of about 90-95 degrees and is guaranteed to get you moving and sweating very quickly. We'll mix things up in this class by sometimes integrating yoga, weights, core work and perhaps a dance move here and there. You will receive a serious workout that is also fun and energizing. The playful nature of this class combined with the postures, and fun music - will make the the hour fly by!
The range of options offered and modifications makes this class largely accessible. Enjoy a rollicking selection of music – leave your requests!
If new to yoga, it is recommended that INTRO SERIES or YOGA ESSENTIALS is taken first.
LEVEL: All levels (move at your pace) TEMPERATURE: Warm and Hot (check schedule) TIME: 60-minutes
TEXAS HOLD 'EM - WARM HATHA YOGA:
Developed by Sydney Taylor, a warm class that encompasses the full Hatha Yoga experience to include longer holds without flow. Students will relish in the strength of 30-second holds in this invigorating session. Hatha yoga can help us toward the path of creating balance and uniting opposites. Our physical bodies we develop a balance of strength and flexibility - while we also learn to balance our effort and surrender in each pose.
LEVEL: All levels (move at your pace) TEMPERATURE: Warm TIME: 60-minutes
FITNESS CLASSES
Complement your practice with invigorating group fitness classes! Some Like it Hot Yoga and Fitness has sought out some of the finest instructors to take your fitness to the next level! Are you searching for a particular type of class? Wondering about what each class entails? Check out our Group Fitness descriptions below and see if there is a class that's right for you!
Every instructor is qualified to adjust the class format to suit the needs of beginner, intermediate, and advanced participants. We welcome ALL LEVELS of group fitness enthusiasts to attend!
TRX SUSPENSION TRAINING:
Your body is your machine! TRX resistance training uses ropes and full body strength, to engage the core to help you obtain superior physical fitness. TRX bodyweight exercise develops strength, power, endurance, mobility, durability, balance, flexibility, and core stability - ALL AT ONCE! No matter your age or fitness level, TRX meets you where you are and takes you where you want to go.
MAT PILATES:
No previous Pilates experience is necessary to join a Mat Pilates class. Focusing on core development and strength - flexibility, balance, and stamina are built in progression. Because of the multiple level of movements, the student chooses their pace of work at their level: beginner, intermediate, or advanced. Breathing patterns and spinal alignment are employed, while deep engagement of the deep of the core will also be practiced. Props (bands, foam rollers, rings, light weights, and balls) are occasionally incorporated for intensification.
CSI (CARDIO STRENGTH INTERVAL):
A high-intensity cardio and strength training class. A unique and effective combination of weights with cardio to yield a full-body workout. CSI is designed to improve fitness as a whole.
ALL fitness levels are welcome and encouraged to modify when necessary.
TABATA BOOT CAMP™:
Tabata Boot Camp is a High Intensity Interval Training (HIIT) class. Exercises are timed 20/10 for a total body, fat-burning workout. With focus on the whole body (upper, lower, core) - calories and fat will be "torched" in this fun and challenging class. ALL FITNESS LEVELS are welcome and modifications are encouraged and skillfully provided by the instructor.
ZUMBA (Group X Certified Instructor):
An hour long aerobic dance fitness class based on the principle of interval training-alternating high and low intensity exercises which works for both beginners and advanced participants. In Zumba, changes in intensity are driven by the different rhythms of the music and by the steps,making it easy to follow and the routines easy to learn with time. We start with a warm up, then move through 10-12 routines which vary in intensity and style and blend traditional dance steps with basic fitness moves. Prepare to sweat! Zumba will get your heart pumping and increase your endurance-you’ll have more energy and burn fat! The moves will also work your core (abs, back and hips), giving them new strength and definition. We finish with a cool down song followed by a stretch, leaving both your body and mind feeling relaxed and renewed.
INSANITY LIVE:
Be ready to take your workout and body to the next level! INSANITY is a cardio-based total body conditioning workout that pushes your limits. With explosive cardio, plyometrics drills, strength intervals as well as intense core and ab training, you’ll work at your own level and build your strength and endurance a bit at a time. These intervals never let the body adjust or adapt and therefore plateau…. which in turn gives you INSANE results.
BARRE:
The perfect blend of deep muscle toning and stretching, balance, and cardiovascular intervals will increase your heart rate and burn fat! Barre incorporates the principles of ballet, the flexibility of yoga, and the core strengthening of Pilates. It is a structured, easy-to-follow total body workout. This is a low-impact practice and sometimes combines light weights and other props to ensure challenge every time! NO DANCE EXPERIENCE REQUIRED!
BARRE WITH FUNCTIONAL FITNESS:
The ultimate combination - barre and full-body strength exercise. Core connection via barre practice complemented by the use of light weights increasing muscle-tone ability/agility. Have a blast and be fit or life!
All levels welcome - and no dance experience required.
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 Strength takes cutting edge HIIT and combines it with powerful music and inspirational coaches who will be down on the floor with you, motivating you to go harder to get fit, fast.
PIYO:
PiYo speeds everything up—including your results—by introducing you to dynamic, flowing sequences that can burn serious calories at the same time as they lengthen and tone your muscles and increase your flexibility. With every action-packed PiYo session, you can burn excess fat and sculpt and define your whole body, as you minimize the aches and pains that can come along with high-impact workouts. No matter your age, no matter your body type, PiYo will help give you dramatically visible, incredibly beautiful results.
BOOTY BARRE:
Taught by our Booty Barre-certified instructor, the class is a unique and effective fitness class combining elements and techniques of Pilates, Dance and Yoga. Class begins with a warm up and moves to upper body strengthening using small weights. The barre work section moves to the lower body by strengthening/lengthening. The class ends with abdominal work that you will love! The choreography is similar from class to class for continuity - although and variations are added for variety and added challenge. The cardio intervals ignite the metabolism. This format is designed to streamline, firm, tighten, tone muscles, and realign the body without adding bulk. Booty Barre helps to create balance, posture, body awareness, flexibility and improve cardiovascular endurance. Class is set to upbeat music you – you will be amazed how fast the hour has flown by! You will leave feeling accomplished and with a complete full body workout!
TRX FUSION - TONE/LENGTH/STRENGTH
Enjoy the perfect combination! Inspired by yoga (vinyasa), Pilates, strengthening, and stretching. This class includes elements of yoga and Pilates along with TRX-based exercises. It yields a cutting-edge workout that creates length and strength. TRX Fusion – Tone/Length/Strength is appropriate for all levels, and offers an intense core challenge while focusing on form and alignment.
STRONG by ZUMBA ®
Stop counting the reps. Start training to the beat. STRONG by Zumba® combines body weight, muscle conditioning, cardio, and plyometric training moves synced to original music that has been specifically designed to match every single move. Every squat, every lunge, every burpee is driven by the music, helping you make it to that last rep, and maybe even five more.
In a one-hour class you will burn calories while toning arms, legs, abs and glutes. Plyometric or explosive moves like high knees, burpees, and jumping jacks are interchanged with isometric moves like lunges, squats, and kickboxing. STRONG by Zumba® instructors change up the music and moves frequently to make sure you’re always challenged to the max.
LUNCH TIME ABS
In just 45-minutes, you’ll get the intense functional core-training you crave! A vigorous core-strengthening experience - set to upbeat music. Your entire core will work and you will learn new exercises to help sculpt midsection! This class is is a great way to fit a speedy, yet challenging workout into your busy day. ALL FITNESS LEVELS WELCOME. Modify to your needs and pace.
MUSCLE CONDITIONING
Enhance muscle strength and endurance in all the major muscle groups with techniques that use body weight and a variety of equipment... dumbbells, balls, tubes, etc. Finish off with a great stretch. way to fit a speedy, yet challenging workout into your busy day. ALL FITNESS LEVELS WELCOME. Modify to your needs and pace.
CIZE
The future of exercise is here. It's time to work your workout with CIZE™ LIVE, a revolutionary new dance workout. Unlike most cardio dance classes, this isn't just about shuffling your feet. Created by Shaun T and a team of professional choreographers, CIZE LIVE will have you bustin' out full dance routines to the hottest music tracks. Get sweaty, gain confidence, and get an amazing workout! Modify to your needs and pace.
COUNTRY HEAT
Country Heat changes everything! It's great country music—and by great, we mean GREAT—and the moves are simple line dance-inspired. Yes, SIMPLE! So if you want to lose weight but have been waiting for the simple, fun program without burpees, pull-ups, or hip-hop backflips. Set to chart-topping country music, the moves are so easy it's like walking, but way more fun.
CIRCUIT CITY
A combination fitness clas that makes incredible use of our suspension straps, weights, gliders, balls, bands, and much more. You will be taken on a journey of "circuits" to max out on body groups. You will never be bored in our Circuit City as it constantly changes. We focus on core, conditioning, endurance, cardio, and strength! Like not work out you've done before. Fun for all levels. You will sweat, strengthen, and tone. Enhance muscle strength and endurance in all the major muscle groups with techniques that use body weight and a variety of equipment... dumbbells, balls, tubes, etc. Finish off with a great stretch.
ALL FITNESS LEVELS WELCOME. Modify to your needs and pace.
TURBO KICK
Turbo Kick combines traditional kickboxing moves with high-intensity interval training (HIIT) for an unbelievable calorie burn. You’ll have a blast getting into knockout shape—learning hard-hitting combos and edgy dance moves while torching fat and carving lean, sexy muscle in the most empowering class you’ve ever taken!
Think you need a sparring partner to reap the benefits of kickboxing? Think again. Turbo Kick will incorporate real kickboxing moves with proper form and technique to get totally sculpted—no bags or gloves necessary. From the amped-up music to the incredible energy, you’ll leave every class dripping sweat and ready to conquer anything!
POUND
Using Ripstix®, lightly weighted drumsticks engineered specifically for exercising, POUND® transforms drumming into an incredibly effective way of working out.
Instead of listening to music, you become the music in this exhilarating full-body workout that combines cardio, conditioning, and strength training with yoga and pilates-inspired movements.
Designed for all fitness levels, POUND® provides the perfect atmosphere for letting loose, getting energized, toning up and rockin’ out! The workout is easily modifiable and the alternative vibe and welcoming philosophy appeals to men and women of all ages and abilities.
- Burn up to 900+ calories per hour, strengthen and sculpt infrequently used muscles, and drum your way to a leaner, slimmer physique – all while rocking out to your favorite music!
- Drastically improve your rhythm, timing, coordination, speed, agility, endurance, and musicality.
- Cinch the waistline, slim the thighs, and strengthen connective tissue and infrastructural muscles with the combination of stability and cardio.
- Numerous studies have proven the powerful brain boosting, stress-relieving effects of drumming. The rhythm of drumming permeates the entire brain to improve focus, increase higher-level thinking and decision-making skills, boost the immune system, lower blood pressure, decrease chronic pain, anxiety, and fatigue.
MUSCLE MASH UP
A combination of the most extreme "personalities" from our fitness classes! You will always be surprised - around every corner of cardio and strength moves! We focus on core, conditioning, endurance, and TONS of motivation! You've never worked out like this before. Eclectic and so much fun - you will sweat, strengthen, and tone. Enhance muscle strength and endurance in all the major muscle groups with techniques that use body weight and a variety of equipment... dumbbells, balls, tubes, etc. Finish off with a great stretch.
ALL FITNESS LEVELS WELCOME. Modify to your needs and pace.
CORE de FORCE
It’s the ultimate mixed martial arts-inspired workout - no equipment required.
Each move, whether it’s a jab, a kick, or an uppercut, works your core from every angle. The creators call this 360-Degree Core Training—and it’s more effective than traditional abdominal training to help you tighten up your entire midsection and carve a more defined waist.
The Core De Force program is packed with the best of MMA-inspired training. In 3-minute 'rounds' you’ll get Boxing, Kickboxing, and Muay Thai knee-elbow combinations, bodyweight training, and cardio spikes—all designed to help you lose the belly and shred body fat.
ALL FITNESS LEVELS WELCOME. Modify to your needs and pace.