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 September 15, 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 • 910-451-1676 - NO FALL CLASSES|
|Camp Johnson Indoor Pool • 910-450-0768|
|Courthouse Bay Fitness Center • 910-440-7447|
|Courthouse Bay Fitness Center Racquetball Courts, Gymnasium, and Multipurpose Room Closed, 26 Sep-2 Oct
Due to the refinishing of the floors at the Courthouse Bay Fitness Center, the gymnasium, racquetball courts, and multipurpose rooms will be closed 26 Sep – 20 Oct. Group Exercise classes will be held outside, weather permitting. Patrons may experience strong fumes during this time that may cause discomfort. You may wish to use another fitness center during this time.
|H.I.T.T. Center • 910-451-0122|
|1100-1125||Hard Core||Hard Core||Hard Core|
|1130-1225||H.I.T.T.||H.I.T.T. Reloaded||H.I.T.T.||H.I.T.T. Reloaded||H.I.T.T.|
|*** The HITT CENTER Mobile Unit is available for Unit PT Only every day from 0500-1000 and 1300-1600. For more info call 910-451-0826.***|
|Marine Corps Air Station New River Fitness Center • 910-449-4961|
|0900-0955||Step & Strength
||Cycle & Core||Zumba®||Strictly Strength||Cycle & Core|
|1005-1100||C²: CycleCircuit||Zumba®||Circuit 360||Dance Party!||Zumba®|
|1110-1125||AB Lab||Core Fusion||AB Lab||Core||AB Lab|
|1700-1755||Core Yoga||Strength & Stamina and Pilates||Iron Yoga||Cycle|
|1805-1900||Circuit 360||Zumba®||Double Step||Zumba®|
|Morgan Bay Fitness Center • 910-451-1676 sEASONAL CLASSES (End 17 Oct 2014)|
|Outdoor Interval/Circuit Training|
|Stone Bay Fitness Center • 910-440-2055|
|stone bay fitness center group exercise classes scheduled on mon 22 sep are cancelled.|
|1130-1230||Bike & Build||Flexibility Flow|
|Tarawa Terrace fitness Center • 910-450-1681|
|0800-0900||Semper Seniors||Semper Seniors|
|0815-0900||Stretch & Recovery||Stretch & Recovery||Yoga|
|0910-1010||Total Athletic Conditioning (TAC)||Zumba®||C²: CycleCircuit||Step||Tabata Power Hour||Saturday
Step 1st & 3rd
Zumba® 2nd, 4th, & 5th
|1020-1120||Power Yoga||Pregnancy Exercise Class*||Zumba®||Strength & Stamina
1st& 3rd Saturday ONLY
|*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||Pilates||Stretch & Recovery|
|Studio 1 - Room 133 A & B - *Some Studio 133 classes will be led on Wallace Creek Fitness Center Turf. Please check with the instructor prior to class.|
|0545-0645||Kettlebells||Total Athletic Conditioning (TAC)||Strength & Stamina|
|1115-1215||Kettlebells||Burnout!||Tabata Power Hour||Zumba®||Strength & Stamina|
|Studio 2 - Room 132 A & B - *Some Studio 132 classes will be led on Wallace Creek Fitness Center Turf. Please check with the instructor prior to class.|
|0930-1030||Zumba®||BOSU®||Ball Season BLT||Total Athletic Conditioning (TAC)||Kettlebells|
|1130-1205||30!||Tabata||Ripped 3.2.1.||Pandemonium!||Zumba® Burst|
|1205-1230||AB Lab||Glutes & Core||AB Lab||Core & More||Stretch & Recovery|
|1715-1815||Strength & Stamina||Total Athletic Conditioning (TAC)|
|1830-1930||Zumba®||Zumba® Burst||Dance Party!||Zumba®|
|Spin Studio - Room 130|
|0545-0645||Cycle||Zero Dark Cycle||Cycle||Zero Dark Cycle|
|0900-1030||Ride & Run|
|1115-1230||Ride & Run|
|1130-1230||Cycle||Cycle||C2: Cycle Circuit||Scenic Cycle|
Unless otherwise noted, all necessary equipment is provided.
30! – Express full body workout which entails 1 minute intervals completed over 30 minutes time, concluding with a 5 minute transition whether it be a cool-down or warm-up for the AB Lab class that follows.
AB Lab – The ultimate abdominal workout! Strengthen your core with an intense, express workout of performing basic and advanced conditioning exercises that will work abdominal and lower back muscles to improve core strength. Come and experience how building a strong core can improve every aspect of your training!
AMP-IT (shallow and deep) – Invigorate and improve your cardiovascular conditioning, total body strength, and endurance using the buoyancy and resistance of the water to give you a safe and fun aquatic workout.
Aqua Zumba® – Ditch the workout and join the party! Aqua Zumba® fuses hypnotic Latin rhythms and easy-to-follow moves to create a one-of-a-kind shallow water fitness program that will blow you away! Class is taught by a licensed Zumba® instructor.
Ball Season BLT – Birthday Ball celebrations are part of fall life aboard U.S. Marine Corps installations. Get “Ball Ready” in spending time and effort on working the bottom half…Buns, Legs, and Tummy of course!
Bike and Build – A combined cardio and strength focused class which incorporates indoor cycle and strength exercises on or off the bike to provide cardiovascular and muscular benefits within an hour long class structure. Please bring water, and arrive early for instructor assistance with cycle set up if new to this format.
BOSU® – BOSU workouts introduce instability to exercises by utilizing a dome shaped platform to activate both large and small muscle groups simultaneously for a thorough and complete workout. Be ready to work and be your best.
Burnout! – A high intensity workout designed to take you outside of your comfort zone. This format focuses on cardio, strength and endurance to include choreographed kickbox or boxing drills, plyometrics, body weight exercises, core conditioning, and may use speed, agility, and/or strength training equipment.
C2: Cycle Circuit – Maximize results with a combination of indoor cycling and strength drills for a total body circuit-style workout. All levels welcome and make sure to bring water (first timers should arrive early for instructor assistance with bike set up).
Core Fusion – Express core conditioning format which focuses on strengthening abs, back, glutes and inner thigh muscle groups by utilizing exercises performed in mind-body formats of Yoga and Pilates.
Cycle – Bring the outdoor cycling experience indoors! Motivating music and instruction will inspire you through a variety of terrain to include flats, hills, jumps, and sprints for an outstanding cardio workout guaranteed to make you sweat! Some instructors may offer option to participate in a full-body cycling experience that incorporates some upper body conditioning. Cycle is a challenging format that will torch calories! All levels welcome …make sure to bring water (first timers arrive early for instructor assistance with bike set up).
Cycle and Core – Indoor Cycling class that offers a calorie burn through riding challenging terrain of flats, hills, sprints, and/or jumps to motivational instruction and music, concluding with core conditioning. Please bring water and arrive early for instructor assistance with bike set up if new.
Dance Party! – An energized 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 while shaping your body!
Double Step – Step class format which utilizes two benches positioned either horizontally or parallel to one another for a creative and energetic cardiovascular workout, providing increased space and ability for larger leg movements. Multi-step variations may include Quad Step or Inline Step for greater intensity and creative choreography.
Flexibility Flow – A class for all experience levels with set sequences to build stability, endurance, strength, and flexibility. Format includes sun salutations, sitting, standing, and balance postures which are linked with breathing. Challenging variations are offered to advanced students with non-intimidating options for newer students.
Hard Core – The ultimate abdominal workout! Strengthen your core with an intense, 20 minute workout of basic and advanced core conditioning exercises that will work abdominal and lower back muscles to improve core strength. Come and find out how building a strong core can improve every aspect of your training!
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!
H.I.T.T. (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.
Iron Yoga – "Mind over muscle” with combined benefits of yoga and weight training all in one workout. Increase your flexibility and enhance your functional strength to create balance and symmetry while sharpening your mental focus skills as well.
Kettlebells – Kettlebell conditioning is a fast paced, fat burning, high intensity power endurance workout that combines both grind or strength movements to include press or lifts, and ballistic or explosive power endurance movements such as a swing. 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.
Fusion – A mind-body format that is incorporates blended forms of movement inspired by yoga, pilates, core conditioning, body weight, and stretch & recovery concepts to enhance flexibility while strengthening the entire body.
Outdoor Interval/Circuit – High Intensity Interval Training (HIIT) Class offered in either interval or circuit style at Morgan Bay Fitness Center to lunch patrons. Bring water and be prepared to work.
Pandemonium! – Express 30 minute, high intensity, total body workout designed to take you outside of your comfort zone! Exercises includes speed, agility, quickness, plyometrics, sports drills, body weight movement, with optional use of functional equipment and resistance tools to improve cardiovascular, strength and endurance fitness components. (Optional outdoor class at instructors discretion, weather permitting)
Pilates – A system of controlled exercises that engages the mind and conditions the total body. Designed to strengthen the entire body including the core, creates body awareness, increased flexibility, improved balance and posture, and decreases stress when practiced consistently. Exercises create long, lean muscles without bulking the body. Pilates supports a balanced approach so no muscle group is overworked and the body moves as an efficient system. (Full body workout appropriate for all levels of fitness).
PiYoTM – Combines the muscle-sculpting, core-firming benefits of Pilates with the strength and flexibility of flowing yoga movements. Improve balance and core power. We crank up the music, the speed, and the fun to offer an intense, low-impact workout that will burn crazy calories and sculpt every inch of your body for a long, lean, beautiful physique.
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.
Restorative Yoga – Designed to help promote flexibility through the use of basic yoga poses that will assist with an athletic recovery. This class is perfect for patrons just beginning their practice in yoga!
Ride & Run – A 75-90 minute class that combines indoor cycling with running and/or SAQ (Speed, Agility, Quickness) drills to improve your cardiovascular endurance and speed. Make sure to bring water or a sports drink to assist with hydration (first timers arrive early to have the instructor assist with bike set up).
Ripped 3.2.1. – 30-minute high intensity express interval/circuit workout comprised of 3 minute strength, 2 minute cardio, and 1 minute core training ratios designed to increase metabolism, reduce fat, define muscle, and enhance health and athletic performance. *Cardio segments may entail plyometrics.
Scenic Cycle – Instructor led class that utilizes a movie projector and screen to further enhance your indoor cycling experience! Come out for a new workout experience designed specifically for our facility and patrons. As you watch cycling and sports clips, first person point-of-view footage, music videos, movie clips, and other motivational footage on a big screen, you will be working through a variety of terrain to include flats, hills, jumps, and sprints for an outstanding cardio workout guaranteed to make you sweat! All levels welcome …make sure to bring water (first timers arrive early to have the instructor assist with bike set up).
Step and Strength – Any version of step, or multiple step class with strength exercises integrated into the workout to enhance the full body and cardiovascular workout experience. Strength exercises will include bodyweight and any group exercise equipment available to the class.
Strictly Strength – Utilizing strength training, functional, and multi-muscle based movements, this class will strengthen and tone your entire body as you use various types of exercises and equipment including body weight, plyometrics, kettlebells, TRX, BOSU®, and stability balls just to name a few. Great class for beginners and advance alike!
Tabata – Tabata consists of a 20:10 ratio of work to rest. One Tabata consists of 20 seconds of maximum intensity exercise, followed by 10 seconds of negative rest, repeated without pause for eight rounds over four minutes! Torch calories and challenge your body through multiple tabata intervals offered in our 30 minute express format.
Tabata Power Hour – Tabata workouts consist of a 20:10 ratio of work to rest. One Tabata consists of 20 seconds of maximum intensity exercise, followed by 10 seconds of negative rest, repeated without pause for eight rounds for a total of four minutes! Multiply one tabata interval with potential resistance segments over an hour and that gives you a Tabata POWER HOUR!
Total Athletic Conditioning (TAC) – A class designed to take you to your next level of fitness. This format will challenge your body to get stronger and last longer, no matter what sport you are training to be your best in. Equipment can include kettlebells, steps, plyo boxes, BOSU, agility equipment, and TRX. Drills may entail sprints, running, plyometrics, agility, SAQ training. Discover the inner athlete in you! Classes conducted inside facility or on outdoor turf.
Zero Dark Cycle – Our early morning cycle class catering to the early morning risers and Active Duty Units. Get your cardio in as, or before, the sun rises! This indoor cycling class with timed drills, cadence work and interval training will have you riding flats, hills, sprints and jumps. May entail a full-body cycling experience that incorporates upper body conditioning. Great for outdoor riders as well. All levels welcome … make sure to bring water (first timers arrive early to have the instructor assist with bike set up).
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.
Zumba® Burst – Integrates high intensity into the true Zumba® formula! Turn up the intensity, turn up the fun by reaping the results of massive calorie burn packed into a 30, 45, or 60 minute Zumba® Burst workout!