Group Exercise Classes are open to all: Active Duty, retired, reservists on Active Duty, dependents, MCCS employees, and Department of Defense employees. Proper identification required. Guests are not permitted to participate in these classes.
Semper Fit wishes to make Group Exercise classes accessible to people of all abilities who wish to participate. If we can provide reasonable accommodation to enable you to fully participate in any of our classes, please contact the Group Exercise Coordinator at 910-451-0824.
Schedule effective March 31, 2014. Classes are first come, first served. Classes are subject to change without notice. FREE to all authorized ID cardholders unless otherwise stated on schedule.
Group Exercise Coordinator
|Area 2 Indoor Pool • 910-451-2024|
|Area 3 gym|
|1100-1120||Hard Core||Hard Core|
|Camp Johnson Indoor Pool • 910-450-0768|
|Courthouse Bay Fitness Center • 910-440-7447|
|French Creek Fitness Center • 910-451-5430|
|H.I.T.T. Center • 910-451-0122|
|1100-1125||Hard Core||Hard Core||Hard Core|
|*** The Semper Fit Mobile Unit is available for unit PT every day from 0500-1000 and 1300-1600. For more info call 910-451-0826.|
|Morgan Bay Fitness Center • 910-451-1676 sEASONAL CLASSES (End 17 Oct 2014)|
|1130-1230||Strength & Stamina||Interval/Circuit Training|
|Stone Bay Fitness Center • 910-440-2055|
|Tarawa Terrace fitness Center • 910-450-1681|
|0800-0900||Stretch & Recovery||Semper Seniors||Stretch & Recovery||Semper Seniors||Power Yoga|
|0910-1010||Total Athletic Conditioning (TAC)||Zumba®||C²: CycleCircuit||Step|
|0930-1030||Tabata Power Hour||1st & 3rd Sat: Step
2nd, 4th & 5th Sat: Zumba®
|1020-1120||Pregnancy Exercise Class*||Yoga||Pregnancy Exercise Class*||Zumba®|
|1045-1145||Stretch & Recovery|
|1130-1230||Cycle||Total Athletic Conditioning (TAC)||Power Yoga||Body Blast||Zumba®|
|1530-1630||Pregnancy Exercise Class*|
|1700-1800||Build & Bike|
|*The Pregnancy Exercise Class is sponsored through Naval Hospital Camp Lejeune and is not affiliated with Semper Fit. Schedule is subject to change without notice. For more information, please call Naval Hospital Health Promotion & Wellness at 910-451-3712.|
|Wallace Creek Fitness Center • 910-451-0824|
|Mind & Body Studio - Room 134|
|1030-1130||Pilates||Stretch & Recovery|
|1100-1200||Barre||Strength & Mobility|
|1700-1800||Power Yoga||Mat Pilates|
|Studio 1 - Room 133 A & B|
|0530-0630||Strength & Stamina||Strength & Stamina|
|0930-1030||Bottom Line||Strike!||Kettle Bell|
|1115-1215||Tabata Power Hour||Kettlebell||Total Athletic Conditioning (TAC)||Zumba®||Strength & Stamina|
|1715-1815||Strength & Stamina||Strength & Stamina|
|Studio 2 - Room 132 A & B|
|0600-0700||Tabata Power Hour||Kettlebells||Shock-n-Ahh!|
|0930-1030||Zumba®||Strength & Stamina||Step||Zumba®|
|1130-1230||Strike!||Zumba®||Tabata Power Hour||Total Athletic Conditioning (TAC)|
|Spin Studio - Room 130|
|0545-0645||Zero Dark Cycle||Zero Dark Cycle||Zero Dark Cycle||Zero Dark Cycle|
|0900-1030||Ride & Run|
Unless otherwise noted, all necessary equipment is provided.
AMP-IT (shallow and deep) – Invigorate and improve cardiovascular conditioning, total body strength, and endurance using the buoyancy and resistance of the water to give you a safe and fun aquatic workout.
Ballet/Pilates Fusion – This class incorporates fundamentals of both disciplines, with specific exercises and movements to tone, strengthen, and stretch the entire body using a combination of dance and mat work.
Boot Camp – This class is a high intensity total body workout, designed to take you outside of your comfort zone to target your metabolic fat burning zone. The moves in this class will include cardio, strength and endurance. Exercises include plyometrics, body weight movements, boxing drills, and the use of kettle bells, weights.
BOSU® Blast – Using the BOSU® balance trainer (a cross between a core board and a stability ball), you’ll do a combo of cardio and strength drills plus non-stop core work for a head-to-toe challenge that will improve stability, balance and muscle endurance. The exercises include standing, jumping, upper body ploymetrics and basic step moves.
Cardio Blast – Strengthen your heart and lungs as you torch calories with high- and low-impact athletic drills. A cardiovascular workout to improve speed and endurance, this class will include speeds drills, plyometrics and plenty of burpees to improve your fitness level.
Combat Cardio – Meet the rigorous demands of being a Marine – or just train like one! – with a mix of combat conditioning, cardio kickboxing, bags, SAQ drills, body weight training, circuits, intervals, and much more.
Cycle (60 and 90 minute classes) Bring the outdoor cycling experience indoors! Rockin’ music and motivating instruction will inspire you through a variety of hills, jumps, and sprints for an outstanding cardio workout, guaranteed to make you sweat! Our 90 Minute Cycle class is a true endurance ride!
Cycle & Body Blast: Get the best of both worlds with this half cycle, half strength class. In addition to some intense periods of cycling, you’ll do plyometrics, lunges and weight exercises off the bike.
Dance Fitness: A fun and effective fitness class that feels more like a night out dancing than a workout at the gym. Party yourself into shape with dance moves inspired by Hip Hop music that will get your heart rate up and tone your body!
Extreme Cycle – Get your cardio in before the sun comes up! This indoor cycling class with timed drills, cadence work and interval training will have you riding flats, hills, sprints and jumps. Great for outdoor riders off season to work on climbing skills and speed and recovery. All levels welcome and make sure to bring water (first timers arrive early to have the instructor set up your bike).
Functional Fundamentals – It’s time to shift the focus of your workout routine from quantity to quality of movement! This class blends safe, correct and efficient movement with high-intensity Workouts of the Day (WOD), core strength exercises, joint mobilization and flexibility drills.
Gentle Yoga – Improve your flexibility, balance, strength, and posture in this gentle, restorative yoga class. With an emphasis on stretching and relaxation, you’ll leave class refreshed and rejuvenated!
H.I.T.T. – Battling ropes, kettlebells, medicine balls, chains, tires, plyo boxes, and more are all used in a variety of interval and circuit classes to bring you functional High Intensity Tactical Training at its best!
HITT (deep water) – High intensity deep water training geared to help you perform better: run faster and longer, increase blood flow and cardiovascular endurance as well as improve physical endurance. This class will also allow an injured person to work at high intensities with less impact on the body. Exercises include but are not limited to: running water drills, relays, conditioning drills, treading water, core & stretching.
In-Line Step – When one step is not enough! Choreographed step patterns will challenge your body and mind as you execute moves while moving down a row of step benches. This class incorporates basic traditional step moves in a different class format that will include, interval drills, sprints and ploymetrics.
Kettlebells – Learn how to use momentum to your advantage in this challenging class. The unique kettlebell shape is designed to improve power, endurance, speed, coordination, and dynamic flexibility while maximizing performance in all movement-oriented activities.
Mat Pilates – Pilates is a system of controlled exercises that engage the mind and condition the total body, designed to strengthen and improve flexibility and posture, as well as reduce stress. These exercises will create long, lean muscles without bulking up. Pilates takes a balanced approach so that no muscle group is overworked and the body moves as an efficient system.
Mommy & Me Yoga – Here’s a fitness class just for Mom and Tot! You’ll bond and relax together while improving flexibility, coordination, body awareness, and social skills. Class is taught by a certified yoga instructor. Parent participation is required for this class. Please bring your own yoga mat.
PiYo Strength® – Yoga rebels wanted! If you want to get strong but don't want to sit still, this rhythmic, dynamic, total-body workout is for you! Burn serious calories while you build stability, strength, and flexibility.
Power Plyo – Ready, set, jump! Incinerate fat andincrease muscular power and explosiveness using controlled impact and maximum power. This total body plyometric class will take your body to the next level of fitness. Get ready to get shredded with jumps, timed drills and “insane” (hint, hint!) body weight movements.
Pregnancy Exercise Class – Prenatal and postnatal (up to 6 months) are encouraged to attend this class designed specifically for Mom! This class is sponsored through Naval Hospital Camp Lejeune and is not affiliated with Semper Fit. Schedule is subject to change without notice. For more information, please call Naval Hospital Health Promotion & Wellness at 451-3712.
Schwinn® Zone: An indoor cycling workout to enhance cardiovascular health, regardless of age or ability level. The various intensity levels will help you improve your speed, stamina, and strength while burning calories.
Soul Cycle – This is a full-body cycling experience that incorporates weights into a 60-minute, heart-pumping ride set to motivating music! This challenging class will torch calories, help with cardiovascular endurance and tone the upper and lower body.
Strength & Stamina – A class designed to take you to your next level of fitness. This class will challenge your entire body to get stronger and to last longer in no matter what sport you are training to succeed in. This class can include kettlebells, steps, drills, ploymetics, sprints and weights. Basically anything we can think of to make you a better athlete!
Stretch & Mobility – If you are looking to improve your run times, weight lifting technique, flexibility & mobility during sports, this class is for you. Stretch & Mobility focuses on joint mobility to enhance squats, pull-ups, lunges and prevent overuse injuries. Yoga, foam rollers, straps and TRX’s are used in this class.
Strictly Strength – Increase your strength and build muscle while you tighten and tone your entire body with dumb bells and bar bells. This class will help increase your metabolism to keep you in your fat burning zone.
Tabata Power – This class consists of 30 minutes of strength training using kettlebells, weights, medicine balls and body weight resistance immediately followed by 30 minutes of Tabata training. The Tabata portion of the workout includes an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause for eight rounds for each exercise for a total of four minutes! Multiply all that by six different exercises that target the major muscle groups and you have a workout that guarantees results! Tabata interval training can do more to boost aerobic and anaerobic capacity than an hour of endurance exercise. Serious FAT BURNING found here!
TRX Circuit – Structured suspension training to improve strength and endurance, while improving your core with every exercise. This class will use the TRX system as well as kettle bells, weighted balls and ropes to incorporate a total body workout combined with interval circuit training.
Yogilates – This blend of yoga and Pilates, which includes both floor and standing work and integrates Pilates methodology into the practice of yoga, will help to bring greater awareness and develop balance and flexibility in your bod
Zumba® – Ditch the workout and join the party! Zumba® fuses hypnotic Latin rhythms and easy-to-follow moves to create a one-of-a-kind fitness program that will blow you away! Class is taught by a licensed Zumba® instructor.