Fitness Classes | Miami Dade College

Class	Description
Aqua Fit	Slash into fitness with our aqua classes and build cardiovascular fitness and strength. This cooling, non- impact workout is excellent in enhancing your fitness and ease stress on the joints. Because of their low-impact format, water aerobics classes are suitable for every age and fitness level, from beginning exercisers through elite athletes. Participants may bring and use their own water shoes and gloves. Other aqua fitness devices are provided.
Aqua Walking- n- Tone	Water walking offers several benefits over taking your typical stroll on land. The water provides resistance, making your muscles work harder to move forward. At the same time, it provides buoyancy, helping reduce strain to your joints. Changing your water walking routine keeps it interesting while allowing you to work different muscles as part of the exercise. This class will incorporate muscle toning exercises using water gloves, kick boards, and hydro tones dumbbells. Supplement your workout routine with this fun and joint loving workout!
Ball Room Latin Rhythms	An aerobics class infused with ballroom Latin rhythms, movements, and music. Brush up on your Rumba, Cha Cha, Salsa, and more while you dance some inches away with this light to moderate workout.
Bottoms Up	Bottoms up offers you a circuit of training exercises designed to tone the lower body focusing on muscles such as: quadriceps, glutes, and hamstrings. It will also consist of abdominals exercises for better core stability. Sculpt, shape and strengthen your lower body in this 45 minute workout. Various equipment will be used and modifications will be available for whom may need them.
Cafe Con-Leche	Get your cardio workout with Latin dance moves and sounds. All the fun, plus you will be burning calories!
Cafe Tone	Get your cardio workout with Latin dance moves while toning muscles. All the fun, plus you will give your muscles a workout. Learn how to use lightweight, dumbbells to enhance rhythm and tone all the target zones, including arms, abs and thighs. Café Con Leche’ Tone is the perfect way to sculpt your body naturally while having a total blast.
Cardio Colada	This class raises the cardio bar from our traditional “Café Con Leche” salsa exercise class. Cardio-Colada features exotic Latin and International rhythms that will energize your system. Participants will dance to their favorite music like: salsa, merengue, cumbia and reggaeton. The exhilarating, easy-to-follow moves and the invigorating party-like atmosphere will provide the right combination to get fit and have fun at the same time. Join us and get your energy level blown away!
Cardio Kickboxing	Kickboxing will improve health, balance, coordination and stamina. Learn how to kick, punch, block, and sidestep. This will sharpen your reflex skills and give you a good workout. An excellent and fun weight loss class, you'll condition your body while sharpening your self-defense skills.
Core n Stretch	This class will strengthen and stretch your lower back and abdominal region. Reduce back pain and improve performance by adding your daily Core plan. The class will target complete muscle groups that are engaged in support and stabilize the body.
Cross Training Circuit	This circuit-style course strengthens muscular endurance, agility, balance and cardiovascular conditioning by using various training modalities. The class pace varies from moderate to high intensity levels for effective weight loss, improved muscular tone, stamina and countless health benefits. The instructor will lead drill exercises using boxing bags, target mitts, weight logs, agility ladders, kettles, power ropes, medicine balls, body weight and other fitness-coached activities. Class will utilize building and campus structures to vary the intensity of the training.
Extreme Kickboxing	This class is one notch above the aerobic kick boxing classes. Students will learn self-defense tactics while benefitting from an aerobic workout utilizing kick boxing exercise styles. Class uses boxing padded stands, target mitts and target bags.
Circuit Training	This class involves a strength machine circuit workout that alternates between low to moderate intensity aerobic exercises. It contains both cardiovascular and strength benefits to prepare you for the next level class.
Full Body Blast	Full Body Blast is a workout routine that incorporates high intensity interval training (hiit) cardio, calisthenics and core exercises with little to no equipment. This is an explosive full body routine that will incorporate all the muscles of the body followed by a cool down and stretch in just 45 minutes.
HIIT	Try These 3 HIIT Circuits to Burn Fat and Boost Your Metabolism Now what is HIIT? HIIT, or high-intensity interval training, is a technique in which you give 100% effort through short, intense bursts of exercise followed by short (sometimes active) recovery periods. This type of workout keeps your heart rate up and burns fat in less time than low intensity exercise. These class take this training approach into another level that is led by a trainer-coach approach through a paced workout that includes specific muscle target areas. These classes are for the serious individual seeking results! The participants are given a heart rate monitored and are consulted with their individual training zone. Instructor monitors participants during exercise coaching session that offers various modes level of intensity, including warmup and cool down sessions. The class concludes with 20-30 minutes of multi muscle recruitment exercises involving large muscle group (compound training) to rev up your metabolism hours after the workout! Note: Exercises are modified by instructor to meet your needs and limitations. HITT Lower Body- Utilizing the HIIT general definition, this class targets lower body using weighted exercises such as: squats, walking lunges, single legged lunges, glute kickbacks, plus more! HITT Explosive-Utilizing the HIIT general definition, this class targets full body using calisthenics, functional training exercises with a mega emphasis on core strength and stability! HITT Upper Body- Utilizing the HIIT general definition, this class targets upper body using weighted exercises such as: shoulder press, dumbbell curls, super-setting exercises involving resistance bands, plus more!
Indoor Boot Camp + Yoga	Want the boot camp style without the outdoor ailments? Achieve your fitness goals with this military-inspired workout that incorporates bodily resistance and calisthenics exercises. The workout will conclude with yoga poses.
Interval Step-n-Tone	Improve your cardiovascular fitness levels while toning thighs and glutes. This is an optimal weight-loss workout. The class will involve interval training utilizing the step boxes, toning with dumbbells and concluding with core strengthening (abdominal and lower back).
Kenpo Cardio Tone	Learn the fluid movements of martial arts while strengthening your core. Enhance your knowledge in proper weight-lifting techniques to reduce injuries occurring from lack of form. The class will be composed of martial arts, weights to strengthen the muscles, and finish with a core workout. Enhance stability, balance, cardiovascular conditioning, strength, and burn calories while having fun with this new, intuitive class.
Kettle bell Cardio	Kettle bell - Introduction to Kettle bell exercises. The Kettle bell is a weight (5-40+ lbs.) that looks like a ball with a handle. Kb workouts are functional, compound exercises that work multiple muscle groups simultaneously. Kb exercises will improve core strength, endurance (both muscular and cardiovascular), flexibility, and joint stability. The class will incorporate kettle basics into a creative and effective cardiovascular workout.
Kettle Training	Kettles are here to help swing you into shape! Join us in the newest trend in the fitness industry. If you're looking to pack on some lean muscle, tone up, and shed some pounds, then this class is definitely for you. Your trainer will lead you through a variety of functional, compound kettle bell exercises designed to challenge your muscles and elevate your heart rate for maximal weight loss and muscle gain. End your intense workout with a core routine intended to tighten up abs and give you a firm, defined look.
Meditation	Meditation can wipe away the day's stress, bringing with it inner peace. If stress has you anxious, tense and worried, consider trying meditation. Spending even a few minutes in meditation can restore your tranquility. Meditation is considered a type of mind-body complementary medicine. Join us!
Muscle 2 the Max	This class combines the most effective kettle, power bar, and resistance band exercises to ensure a maximum muscle workout. The instructor will creatively lead the students through a dynamic muscular endurance routine. This will utilize compound body movements to maximize heart rate and metabolic levels. This is a great class to pick up some fresh ideas to add to your personal workout routines.
ParaYoga	ParaYoga is drawn from ancient teachings and is connected to a living tradition and lineage (Sri Vidya). It is the skillful use of energy to accelerate growth, rise above limitations, and access our highest potential. A ParaYoga practice increases clarity, calmness, balance, alertness, confidence, ease, and awakens the vibrant internal force. Postures (asanas) are sequenced using wise, methodical progression (vinyasa krama), and are based on energetic and mechanical dynamics. The practice includes the techniques of breathing (pranayama), gestures (mudras), energy locks (bandhas), chanting, meditation, visualization, and deep relaxation woven together for a remarkable experience of an authentic practice
Physio-Physique Tone	This class focuses on toning and strengthening upper and lower body in a circuit format. Tone muscles with this intense muscle building routine, from your legs to your core: nothing will be missed. Exercises range from lifting dumbbells, powers bars, plyometric exercises, resistance bands, step benches, and stability balls. This is a complete body toning circuit class that will make you sweat while increasing your metabolic levels.
Physio-Ball Pilates	This class is a gets you off the mat and on to a physioball ball. Actually, Instability Ball, Off-Balance Ball, or Engage All Your Core Muscles Ball would be more appropriate, and give a big hint as to why fitness balls are so popular in Pilates. The tippy nature of a ball makes it quite a balance challenge when one it trying to sit or lay on one while exercising. Whenever you challenge balance you have a great opportunity to test core strength using the powerhouse and stabilizer muscles. You will find that even having just the hips or legs on the ball, while the rest of the body is stable on the mat, is an increase in difficulty. This is your choice class to strengthen back muscles.
Pilates Mat (Mixed Level)	This mixed level Pilates Mat class focuses on strength, precision, and flow of movement. In a small class setting, the teacher will present the exercises at multiple levels, which allow students to choose working at a beginning, intermediate, or advanced pace. Students will learn proper breathing patterns and spinal alignment while engaging the deep muscles of the core.
Power Pilates	A fusion class based on the principles of yoga paired with Pilates. This class focuses on core work, strength training, and building lean muscle through balance and movement.
Power Yoga	Power yoga is a fluid and rhythmic style of yoga that matches the movement of a pose with the breath of the body. If you are looking for a yoga class that is based on intuition- moving when the body feels right, instead of a traditional style, this class is for you! Power yoga will leave your body well-conditioned, stress free, and feeling like you have released tension while adding strength.
Stability Ball Pilates	This class is a gets you off the mat and on to a physioball ball. Actually, Instability Ball, Off-Balance Ball, or Engage All Your Core Muscles Ball would be more appropriate, and give a big hint as to why fitness balls are so popular in Pilates. The tippy nature of a ball makes it quite a balance challenge when one it trying to sit or lay on one while exercising. Whenever you challenge balance you have a great opportunity to test core strength using the powerhouse and stabilizer muscles. You will find that even having just the hips or legs on the ball, while the rest of the body is stable on the mat, is an increase in difficulty. This is your choice class to strengthen back muscles.
Step-A-Lates	Trim and Tone. This class offers a cardiovascular and weight loss workout during the first 30 minutes, incorporating easy and fun step aerobic exercises. The second half of class will strengthen your core muscles utilizing the most effective Mat Pilates exercises.
Tai Chi	Tai Chi is a Chinese exercise practice that involves slow, smooth body movements and deep breathing. It will help you reduce stress and improve flexibility and balance. Unlike other martial arts, Tai Chi is not competitive. Classes usually begin with a few minutes of standing meditation to calm the mind and gather energy. Following warm-up exercises, students are taught the basics of a particular form or posture. Movements are mimicked after animals and gracefully performed utilizing proper breathing techniques.
The Zone	This class involves a trainer directed approach incorporating exercises that will lead you into your heart rate training zone. Exercises will be a combination of lunges, squats, steps, dumbbells and resistant bands. Participants will be encouraged to wear a heart rate monitor that will be provided.
Yoga I	Use basic and intermediate yoga techniques to improve balance and flexibility while decreasing stress. This class combines a sequence of shortly held poses. You will learn about proper physical alignment, breathing techniques, and the benefits of each individual pose. Stretch, strengthen and tone while learning to focus your mind. Yoga can help you achieve better mental and physical health.
Yoga II Intermediate	Once you have mastered the concepts of yoga basic techniques, it's time to challenge yourself with Yoga II Intermediate. At this level, you will be introduced to more difficult variations of basic yoga poses. This will enhance your flexibility and total body strength.
Yogalates	This class combines the movements of Yoga and Pilates in one. Benefits will include enhancing your flexibility, reducing stress and improving overall body and mid-region (core) strength.
Yoga Meditate	This class will integrate the movements of yoga along with the practices of Meditation. The miracle of meditation and the physical benefits of Yoga practice is no secret. Commonly, these two separate classes that are practiced separately. Why not experienced both in one class? A vast and growing body of research shows that meditating can reduce stress, alleviate anxiety and depression, increase your attention span, and deepen your compassion for others, among its many other benefits.
Vinyasa Power Yoga	Vinyasa Power Yoga is a fluid, powerful style of yoga that links movement and breath and is based on intuition rather than tradition. Vinyasa Power Yoga heals, detoxifies and exhilarates the body and mind with emphasis on movement, balance and intention.
Water Aerobics	Water aerobics is a workout for everyone. It provides an excellent workout for the heart and lungs, improving cardiovascular conditioning. The support and cushioning of the water encourages added flexibility in joints and additional strength in ligaments.
X-Plosive Fitness	X-Plosive fitness are movements that involve a full body workout. The workouts will be intense and full of energy as comparable to the way an athlete trains. Simply put, explosive strength refers to an individual’s ability to exert a maximal amount of force in the shortest possible time interval.
Zumba	This is a high energy, fun fitness class that mixes low-intensity and high-intensity moves for an interval-style, calorie-burning dance fitness party. Once the Latin and World rhythms take over, you'll see why Zumba® Fitness classes are often called exercise in disguise. Super effective and a super way to stay healthy. A total workout, combining all elements of fitness – cardio, muscle conditioning, balance and flexibility, boosted energy and a serious dose of awesome each time you leave class.
Zumba Tone	When it comes to body sculpting with Latin dance moves, Zumba Tone is the answer! It combines targeted body-sculpting exercises and high-energy cardiovascular workout with Latin-infused Zumba moves creating a calorie burning, strength-training dance fitness experience. Students will learn how to use lightweight dumbbells to enhance rhythm and tone all their target zones (including arms, abs, gluts and thighs).

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