Class Descriptions

Group Fitness

Class Descriptions

Tri-City Wellness & Fitness Center in Carlsbad offers a full range of group fitness, wellness and strength training classes. Some of these include Pilates classes, Yoga classes, Aquatic classes and Les Mills BODYCOMBAT™.  Over 130 group classes a week are included in membership.

CARDIO / STRENGTH

Les Mills BODYCOMBAT™
BodyCOMBAT™ is the empowering cardio workout where you are totally unleased. This fiercely energetic program is inspired by martial arts and draws from a wide array of disciplines such as Karate, boxing, Taekwondo, Tai Chi and Muay Thai. Supported by driving music and powerful role model instructors strike, punch, kick and kata your way through calories to superior cardio fitness. Intermediate level.

Les Mills BODYPUMP™
The fastest way to shape up and lose body fat. It’s a toning and conditioning class with weights and is for just about everybody who wants to add strength training into their aerobic workout. The simplicity of the class makes BODYPUMP™ a great starting point to develop strength and confidence. Hot sounds and compelling choreography keep you going through the one-hour workout. You’ll use a step platform, a bar and a set of weights.

If you’re new to weights-resistance exercise or you’re out of shape, you should start with light-weights. After a few classes you’ll recognize the correct weight for you. If you’re unsure, ask your instructor.

Benefits:

  • Burn up to 600 calories per class for fat loss
  • Improve your strength
  • Improve your general fitness
  • Shape and tone your muscles
  • Improve your general fitness
  • Shape and tone your muscles
  • Improve your bone density (helps ward off osteoporosis)
  • Gives you a sense of achievement

Tri-City Barre 

A fusion of dance, ballet, Pilates and Yoga. An elegant, energetic combination of movements to enhance flexibility, improve balance and strengthen the body. We use light weights, resistance bands, small balls and gliding discs to maximize results.  Class pass required.

Les Mills BODYATTACK™

A high-energy fitness class with moves that cater for total beginners to total addicts. We combine athletic movements like running, lunging and jumping with strength exercises such as push-ups and squats. A LES MILLS™ instructor will pump out energizing tunes and lead you through the workout – challenging your limits in a good way, burning up to 730 calories* and leaving you with a sense of achievement.

Les Mills CXWORX™
Looking for a short, sharp workout that’ll inspire you to the next level of fitness while strengthening and toning your body?  CXWORX™ is for you!

  • Based on cutting-edge, scientific research
  • Brand new 30-minutes format
  • Combines the best of personal training with the energy of a group fitness class
  • Choreographed routines and chart-topping music that’ll bring you back fro more
  • CXWORX™ really hones in on the torso and sling muscles that connect your upper body to your lower body. It’s ideal for tightening your tummy and butt, while also improving functional strength and assisting in injury prevention.

It’ll help you run faster…play harder…stand stronger!

Les Mills GRIT

A 30-minute high-intensity interval training class (HIIT) workout designed with short rounds of high-Intensity exercise followed by periods of strategic recovery.

LES MILLS GRIT Strength™

Uses barbells, plates and bodyweight exercises to make you strong, toned and unbelievably fit.

LES MILLS GRIT Cardio™

Includes body weight exercises with a focus on speed and Intensity to rapidly burn fat and improve your cardiovascular fitness.

LES MILLS BARRE™

A modern expression of classical balletic training designed to shape and tone the muscles.  Looks beautiful but don’t underestimate the burn.

Forever Fit
Forever Fit for seniors combines strength training, flexibility, balance and stretch to improve your overall level of fitness and keep you fit for life!  Class pass required.

Zumba
ZUMBA is a fun and energetic, Latin-based dance exercise featuring salsa, flamenco, mambo, samba, and hip-hop, Caribbean, belly dance and more. Each class is filled with a fusion of exhilarating Latin and International heart pumping music specially choreographed to incorporate multiple dance themes that creates a dynamic, exciting, and effective fitness workout. The routines feature aerobic/fitness interval training with a combination of fast and slow rhythms that will tone sculpt the body and will leave you energized. The repetitive hi-low dance steps and moves are easy to follow. Prior dance experience is not required.

Zumba Gold
Zumba Gold* is for the active adult population or the true beginner (de-conditioned) participant.  Zumba Gold addresses the anatomical, physiological, and psychological needs of the aging adult and tailors the basic steps for this population.

 

CYCLING CLASSES

Les Mills RPM –Class pass required.

  • RPM™ is an indoor cycling class based on outdoor riding. You ride to inspirational music over the equivalent of 20-25 kilometers of varied terrain, controlling the intensity of your workout with a resistance dial and pedal speed. (1 hr. format)
  • RPM™ Benefits Increase your cardiovascular fitness, burn fat and tone and shape your legs, hips, and butt
  • Increase leg strength and muscular endurance without building bulk Burn up to 600 calories in a normal 50-minute structure (RPM™ has been proven to burn up to 800 calories in one hour)
  • Release endorphin’s to give you that natural high and leave you feeling fantastic.

Les Mills SPRINT-Class pass required.

SPRINT is a 30 Minute High -Intensity Interval Training (HIIT) workout using an indoor bike. Its a quick and hard style of training that returns rapid results with minimal joint impact. 30 Minutes of LES MILLS SPRINT  workout will motivate you to push your physical limits. It features burst of intensity where you work as hard as possible, followed by periods of rest that prepare you for the next effort. The payoff  is you burn calories for hours after a good HIIT workout. You don’t need to be a cyclist, but you will need some level of fitness for a LES MILLS SPRINT workout.

  • Build lean Muscle and train your body to burn fat
  • Faster cardio results than with steady state training
  • Burn Calories for hours after your workout
  • Short and intense – all done in 30 minutes

 

MIND / BODY (Yoga, Pilates, Mat, Qigong)

Les Mills BODYFLOW
BODYFLOW™ is the Yoga, Tai Chi, Pilates workout that builds flexibility and strength and leaves you feeling centered and calm. Controlled breathing, concentration and a carefully structured series of stretches, moves and poses to music create a holistic workout that brings the body into a state of harmony and balance. Level 2-3 (1 hour format)

Chair Yoga
This class brings the health benefits of yoga to EVERYBODY!  Adapted from traditional Hatha yoga with the use of a chair, this gentle yoga practice will improve one’s overall strength, flexibility, and balance. Level 1 (1 hour 15 minute format) Please arrive early to secure your space.

Gentle Yoga
This class is ideal for anyone who enjoys a gentler, slower paced yoga class.  Gentle yoga is suitable for all ages & levels of proficiency.  The class will include breathing practices, easy stretches, gentle yoga postures, & savasana (a final relaxation pose.)  Students are guided with clear, concise, easy to follow instructions.  Contraindications, proper alignment tips, & modifications are offered for each pose.  Students are encouraged to move mindfully and listen to their bodies.  This class is safe for students with limited mobility, health aliments, or those recovering from injury.  Level 1 (1 hour 15 minute format) *All Gentle Yoga classes require a class pass from the front desk.  Please arrive early to secure your space, and bring your own yoga mat.  Partial online reservations are available for MWF 12pm Gentle Yoga through the free MINDBODY app.  Online pass pickup still required at Service Desk.

Gentle Yoga – Crystal Bowls w/ Monica
This gentle yoga class integrates breathing exercises with easy stretches, restorative, & classical yoga poses.  The healing vibrations of crystal bowl meditations are used to harmonize the mind, body, & spirit.  This class is safe for students with limited mobility, health aliments, or those recovering from injury. Level 1 (1 hour 15 minute format) *All gentle yoga classes require a class pass from the front desk.  Please arrive early to secure your space.  Bring your own yoga mat.

Pilates Mat
Pilates Mat is a system of technical exercises designed to merge the mind and body.  Created by Joseph H. Pilates, this method targets the deep abdominal and spinal muscles.  Using your own body weight as resistance, Pilates combines strength and flexibility exercises to bring balance to the musculoskeletal system.  Modifications are given for beginners and variations are offered for more experienced students.   Level 1-2 (1 hour).

Gentle Pilates Mat
Gentle Pilates Mat presents the same principles and exercises found in our traditional Pilates mat class. More time is spent on fundamental principles and modifications will be given. Clients should be in good health and be able to get up and down easily from the floor. This class is appropriate for beginners and participants who are new to the method.

Pilates Mat Active
Pilates Mat Active will wake up your mind and body! It presents the same principles and exercises found in our traditional Pilates mat class, but at an intermediate level. Pilates experience is helpful, but not required. Modifications will be given.

Yoga/Pilates Fusion– A flowing mind/body practice integrating yoga and Pilates to increase strength, flexibility, and balance while reducing stress and improving endurance. All levels welcome, some yoga experience recommended.   Please bring your own mat.

Qigong
Make a huge difference in your daily life dealing with stress, relieving pain, getting healthy, staying vital, improving sleep patterns, and enhancing mental abilities with the simple,, immediately effective practice of Qigong (pronounced “Chee-gong’),a deeply relaxing, simple, subtle, and effective mind-body exercises that you may do standing, seated in a chair or lying down.

Nourish yourself with clinically proven methods by the National Institute of Health including easy to follow deep relaxation techniques for stress reduction; guided imagery to increase mental acuity; gentle exercises to breathe more deeply in a resting state increasing oxygen, detoxification, and metabolic rate; and gentle easy to follow movements to lower blood pressure, improve immune function,  and accelerate the healing process.

Roll & Release
This class is great for anyone that wants to feel empowered in their own self care. The athletic member who wants to enhance their pre or post exercise performance by improving mobility of hips, back, neck and shoulders, Great for people with chronic or acute tension in their body, helps those who sit at a desk all day and who have allowed their bodies to become weakened and compressed with poor posture and mobility. This is a great class to wake up the body’s tissues or to help down regulate prior to sleep. Please arrive early to secure your space. Bring your own yoga mat.

Tai Chi Seated

Seated Tai Chi is designed for participants who need to use a walker, cane, wheel chair or have balance issues that make it difficult to stan. Tai chi is a gentle exercise that improves muscular strength, flexibility, cardiovascular fitness, and relaxation. Scientific studies have shown the Tai Chi for Health programs relieve arthritis pain, decrease stress, improve diabetes control and quality of life, aid daily activities, improve balance, and prevent falls. There are many forms of tai chi but these specially designed programs for health combine traditional tai chi and the latest medical knowledge to create modernized programs that are easy to learn, enjoyable, safe, and effective. The specific programs include Tai Chi for Arthritis and Fall Prevention, Tai Chi for Diabetes, and Tai Chi for Rehabilitation.

Tai Chi Beginning 

Tai chi is a gentle exercise that improves muscular strength, flexibility, cardiovascular fitness, and relaxation. Scientific studies have shown the Tai Chi for Health programs relieve arthritis pain, decrease stress, improve diabetes control and quality of life, aid daily activities, improve balance, and prevent falls. There are many forms of tai chi but these specially designed programs for health combine traditional tai chi and the latest medical knowledge to create modernized programs that are easy to learn, enjoyable, safe, and effective. The specific programs include Tai Chi for Arthritis and Fall Prevention, Tai Chi for Diabetes, and Tai Chi for Rehabilitation.

Tai Chi

A gentle exercise that improves muscular strength, flexibility, cardiovascular fitness, and relaxation. Scientific studies have shown the Tai Chi for Health programs relieve arthritis pain, decrease stress, improve diabetes control and quality of life, aid daily activities, improve balance, and prevent falls. There are many forms of tai chi but these specially designed programs for health have many advantages. Dr. Paul Lam and his team of tai chi and medical experts combined traditional tai chi and medical knowledge to create modernized programs that are easy to learn, enjoyable, safe, and effective.

Classic Yoga- Whether it’s your first time on the mat or you’re looking for a fresh perspective, this class will provide you with the tools to lay the foundation of a solid, well-rounded yoga practice.  Students will learn fundamental, classical yoga poses, how to modify movements in order to accommodate personal injuries or limitations, how to safely use yoga props, and proper alignment techniques. Get strong, flexible and balance in a fun, safe, & comfortable environment.  Please bring your own mat.

Vinyasa Yoga – Level 1
The word “vinyasa” simply means breath leading movements.  In each class, the postures will be linked together in a deliberate flow coinciding with the breath.  Each class will include breathing techniques and warm-up exercises, an eclectic sequence of challenging yet achievable yoga postures, and savasana (a final relation pose.)  Vinyasa Level 1 is suitable for students seeking a slower paced practice, proper alignments tips, and options for modifications.  Level 1 (1 hour 15 minute format) Please arrive early to secure your space.  Bring your own yoga mat.

Vinyasa Level 1-2 This Active class bridges Vinyasa 1 and Vinyasa 2 allowing you to customize your practice.

Vinyasa Yoga – Level 2
The word “vinyasa” simply means breath leading movements.  In each class, the postures will be linked together in a deliberate flow coinciding with the breath.  This yoga class is for the more experienced student looking for a challenging, faster paced flow.  This active yoga class will build heat, endurance, flexibility, and strength.  Energize your body & uplift your spirit in this dynamic yoga class.  Level 2 (1 hour 15 minute format) Please arrive early to secure your space.  Class pass required, please bring your own yoga mat.

Women’s Qigong
Summer is associated with Heart Qi, the energy of inner harmony and personal growth. Cultivate your heart Qi with special Qigong & meditation for a healthy heart, healthy weight, stress reduction and emotional well-being.

 

SENIORS

Arthritis Foundation® Aquatics- A fee based exercise program for those with musculoskeletal conditions including, but not limited to any form of Arthritis, knee, hip, back, or shoulder conditions. Essentially small group Aquatic Personal Training,  each participant receives individual attention from a Certified Arthritis Foundation® Aquatic Professional. A great option post-Physical Therapy.

Forever Fit
Forever Fit for seniors combines strength training, flexibility, balance and stretch to improve your overall level of fitness and keep you fit for life!  Class pass required.

Chair Yoga
This class brings the health benefits of yoga to EVERYBODY!  Adapted from traditional Hatha yoga with the use of a chair, this gentle yoga practice will improve one’s overall strength, flexibility, and balance. Level 1 (1 hour 15 minute format) Please arrive early to secure your space.

Gentle Yoga – Crystal Bowls w/ Monica
This gentle yoga class integrates breathing exercises with easy stretches, restorative, & classical yoga poses.  The healing vibrations of crystal bowl meditations are used to harmonize the mind, body, & spirit.  This class is safe for students with limited mobility, health aliments, or those recovering from injury. Level 1 (1 hour 15 minute format) *All gentle yoga classes require a class pass from the front desk.  Please arrive early to secure your space.  Bring your own yoga mat.

Qigong
Make a huge difference in your daily life dealing with stress, relieving pain, getting healthy, staying vital, improving sleep patterns, and enhancing mental abilities with the simple,, immediately effective practice of Qigong (pronounced “Chee-gong’),a deeply relaxing, simple, subtle, and effective mind-body exercises that you may do standing, seated in a chair or lying down.

Nourish yourself with clinically proven methods by the National Institute of Health including easy to follow deep relaxation techniques for stress reduction; guided imagery to increase mental acuity; gentle exercises to breathe more deeply in a resting state increasing oxygen, detoxification, and metabolic rate; and gentle easy to follow movements to lower blood pressure, improve immune function,  and accelerate the healing process.

Tai Chi
A gentle exercise that improves muscular strength, flexibility, cardiovascular fitness, and relaxation. Scientific studies have shown the Tai Chi for Health programs relieve arthritis pain, decrease stress, improve diabetes control and quality of life, aid daily activities, improve balance, and prevent falls.

There are many forms of tai chi but these specially designed programs for health have many advantages. Dr. Paul Lam and his team of tai chi and medical experts combined traditional tai chi and medical knowledge to create modernized programs that are easy to learn, enjoyable, safe, and effective.

Zumba Gold
Zumba Gold* is for the active adult population or the true beginner (de-conditioned) participant.  Zumba Gold addresses the anatomical, physiological, and psychological needs of the aging adult and tailors the basic steps for this population.

Hula Dance- Come explore the gracious beauty of Hawaiian Hula dance. Learn step by step the dances of the Islands.

 

AQUATIC FITNESS CLASSES

AQUA-LITE: Uses the freedom of the water to improve range of motion, flexibility and overall strength.  Water walking is used to improve cardiovascular endurance, core strength and balance. Proper breathing techniques are incorporated as well.  *Class pass required.

AQUA-MOTION: An educational, interval style class that includes combinations of low impact and range of motion exercises. This class builds upon Aqua-Lite, so you can progress your work out and get stronger.  *Class pass required.

AQUA-FIT: A fun, fast-paced water workout that combines cardio, core, balance, and strength training. This is an interval style class with proper warm up and cool down. Props are used at the instructor’s discretion.  *Class pass required.

OPEN SWIM: Feel free to come work out and enjoy the Warm Water Pool during these times.

ARTHRITIS FOUNDATION® AQUATICS: A fee based exercise program for those with musculoskeletal conditions including, but not limited to any form of Arthritis, knee, hip, back, or shoulder conditions. Essentially small group Aquatic Personal Training,  each participant receives individual attention from a Certified Arthritis Foundation® Aquatic Professional. A great option post-Physical Therapy.

Aqua RX: A fee based exercise program led by certified professionals for those who are preparing for orthopedic surgery or have recently completed physical therapy. This supervised program  in the warm water is designed to guide participants through specialized exercises that reduce risk or re-ocurrence of injury and improve overall functional strength and fitness.     

Coached Master Swim
This class will benefit both beginners and intermediate swimmers.

Class size: 12    

Class pass must be collected at front desk, first come first serve.

QUALIFICATIONS: All swimmers must be able to complete 50 meters of freestyle and 25 meters of backstroke.

 

MEDICAL INTEGRATION

CLICK HERE for more info.