We offer 65 Group Fitness Classes a week available to both members and non-members. We have a wide range of modalities so that there is something for everyone. You may purchase one class or an unlimited month of classes to suit your needs!
- core strength
- step aerobics
Our groundbreaking BarreBody program encompasses state of the art tools, a private studio and the best training protocols to ensure you a more diverse and personalized workout. Every Barre class challenges your body and mind, integrating all your muscles so they can work together to perform daily functions. Barre will work your body to the core with a mixture of classes. With a limited class size you will enjoy personal attention from your fitness coach who will customize each of the various classes to meet your goals.
BarreBody – An innovative workout program that combines isometric exercises and orthopedic stretches to systemically lengthen and sculpt your muscles and create a beautiful, lean body. Our process is similar to interval training, but we’ve taken that concept to the next level to make it even more effective. BarreBody’s interval sets use your body’s own weight as resistance and through dynamic exercises, your muscles are targeted and overloaded to the point of fatigue, then stretched for relief.
- PowerBarre – 30 minute all over body workout. Using light dumbells, resistance bands, balls and discs we will hit every major muscle in a short period of time.
- BarreBottom – 30 minute class of all out glutes. Exercises designed to lift, tighten and sculpt your derriere.
- CoreBarre – 30 minute class emphasizing abdominals, obliques and lower back.
- UltimateBarre – 60 minute class hitting every major muscle group with added time for stretching.
PWC’s Fitness BootCamp is an intense group physical training program designed to build strength and fitness through a variety of intense group intervals over a 1 hour period of time. The two BootCamp models, MELT and BUILD, are sure to help you achieve your health and fitness goals.
BootCamp training often commences with dynamic stretching and running, followed by a wide variety of interval training, including lifting weights/objects, pushups/situps, plyometrics, and various types of intense explosive routines. These exercises using weights and/or body weight, are used to lose body fat, increase cardiovascular efficiency, increase strength, and help people get into a routine of regular exercise. You will build camaraderie and use a team effort to push yourself a little bit further than you would normally push yourself in the gym alone.
BUILD – One Stop Body Shock! A challenging high-energy total body conditioning workout that incorporates Resistance, Power and Endurance training. This workout will vary each meeting, but will always include cardio with strength and stabilization movements. Add this resistance-inspired cardio workout to build strength and stamina.
MELT– High Energy Athletic Training designed to challenge your body. Move through a series of simple, powerful drills to improve speed, agility, endurance and muscle definition. The main goal is to provide a total body workout and produce goal oriented results by burning fat and a ton of calories. Variety of equipment used.
This 60 minute high-impact cardio class is a non-stop, heart pumping workout which shows different levels of impact which can be modified by the participant.
Come prepared to move to high energy choreography that gets both feet off the floor while jamming to the beat of adrenaline-pumping music. Challenge yourself with jumps, kicks, hops and sprints while building endurance and burning calories.
The last 15 minute segment is toning and stretching.
What is CardioKickboxing?
All the rage at fitness centers around the country, this workout borrows moves from the Thai sport of kickboxing to make participants work up a sweat. With everyone facing the mirror, a teacher leads the group through specific punches and kicks, usually to the beat of dance-club music. The moves are worked into swiftly executed combinations (for example: jab, cross punch, hook, uppercut, front kick).
What are the benefits?
Although it may seem as if every new exercise trend is hailed as "a full-body workout," these classes can come pretty close. If you do the punches with precision and power, you'll strengthen your upper body and eventually see more muscle definition. The kicks will strengthen your legs, especially the hamstrings (the muscles that run down the backs of your thighs). And the kneeing move (a strike in which you thrust your bent knee upward) will firm your abdominal muscles; in fact, all of the moves, when done correctly, will make your torso into a solid base that lets you do everyday tasks more easily - whether you're hoisting a heavy box into your attic crawl space or shoving open a window that always sticks.
Your cardiovascular system will benefit, too, though how much depends on the class. Some teachers offer a truly aerobic workout -- they keep you bobbing, weaving, and jumping amidst the punches and kicks, so that your heart rate stays elevated for most of the session. Other teachers may not have you move around as much, focusing more on proper form. Either way, a good class will leave you drenched in sweat and energized. What's more, a lot of people find kickboxing a great way to release stress. Civilized as we've all been not to hit each other (which is, of course, a good thing), we're still animals with some natural aggression. You may find that planting your heel in the torso of a phantom foe 10 or 20 times leaves you feeling wonderfully tranquil.
Challenge the powerhouse of your body in this 45 minute class. Exercises focus on strengthening the entire torso, including the abdominals, obliques, and lower back muscles. Stability ball, resistance tubes and/or weights may be used.
All fitness levels welcome.
All fitness levels are welcome to this 60 minute, integrated workout that combines exercises with the use of a barbell and selected weight plates along with other equipment, such as steps, free weights, tubing and stability ball.
What to Expect from MuscleFlex Class:
Work all major muscle groups with the barbell and free weight segments set to lively music. You’ll learn dead lifts, back rows and other classic strength training techniques. If you really want to experience the full effect of strength training, this is the class for you.
Are MuscleFlex Fitness Classes Right for You?
If you’ve ever felt intimidated by weights, MuscleFlex is a fun and friendly way to try something new. These classes are also ideal if you:
- Are looking for a workout for your entire body
- Like the idea of using free weights to increase coordination
- Want to strengthen and stabilize muscles around your joints
- Want to tone and sculpt your entire body
Why You’ll Like MuscleFlex Fitness Classes
Who doesn’t love a more finely tuned and toned body? If you’ve never worked out with weights before, this class is for you. You’ll be ready to rub shoulders with even the most seasoned weight trainers in no time. Burn fat more efficiently.
What is Pilates? An innovative system of mind-body exercise evolved from the principles of Joseph Pilates.
Pilates dramatically transforms the way your body looks, feels and performs. It builds strength without excess bulk, creating a sleek, toned body with slender thighs and a flat abdomen.
It teaches body awareness, good posture and easy, graceful movement. Pilates improves flexibility, agility and economy of motion. It can even help alleviate back pain.
Professional dancers have known the benefits of Pilates for decades. Top athletes use it for strength, flexibility, and injury prevention. Hollywood celebrities and supermodels use it to maintain beautiful physiques.
A miracle? Not really. Developed from the rehabilitation techniques of Joseph Pilates, Pilates is a safe, sensible exercise system using a floor mat or equipment, that will help you look and feel your very best. No matter what your age or condition, it will work for you.
The Benefits of Pilates
A refreshing mind-body workout
Pilates gets your mind in tune with your body. By emphasizing proper breathing, correct spinal and pelvic alignment, and complete concentration on smooth, flowing movement, you become acutely aware of how your body feels, where it is in space, and how to control its movement. The quality of movement is valued over quantity of repetitions. Proper breathing is essential, and helps you execute movements with maximum power and efficiency. Last but not least, learning to breathe properly can reduce stress.
Build strength without "bulking up" - gain long, lean muscles and flexibility
Conventional workouts tend to build short, bulky muscles - the type most prone to injury. Pilates elongates and strengthens, improving muscle elasticity and joint mobility. A body with balanced strength and flexibility is less likely to be injured.
Develop a strong core - flat abdominals and a strong back
Building on the principles of Joseph Pilates, Pilates exercises develop a strong "core," or center of the body. The core consists of the deep abdominal muscles along with the muscles closest to the spine. Control of the core is achieved by integrating the trunk, pelvis and shoulder girdle.
Create an evenly conditioned body and prevent sports injuries
In conventional workouts, weak muscles tend to get weaker and strong muscles tend to get stronger. The result is muscular imbalance - a primary cause of injury and chronic back pain. Pilates conditions the whole body, even the ankles and feet. No muscle group is over trained or under trained. Your entire musculature is evenly balanced and conditioned, helping you enjoy daily activities and sports with greater ease and less chance of injury.
Learn efficient patterns of motion
Pilates exercises train several muscle groups at once in smooth, continuous movements. By developing proper technique, you can actually re-train your body to move in safer, more efficient patterns of motion - invaluable for injury recovery, sports performance, good posture and optimal health.
Be confident and safe
No other exercise system is so gentle to your body while giving it a challenging workout. Many of the exercises are performed in reclining or sitting positions, and most are low impact and partially weight bearing. Pilates is so safe, it is used in physical therapy facilities to rehabilitate injuries.
And be challenged
Pilates is also an extremely flexible exercise system. Modifications to the exercises allow for a range of difficulty ranging from beginning to advanced. Get the workout that best suits you now, and increase the intensity as your body conditioning improves.
SilverSneakers is a fun, energizing program that helps older adults take greater control of their health by encouraging physical activity and offering social events.
Unlock the door to greater independence and a healthier life with SilverSneakers. Health plans around the country offer our award-winning program to people who are eligible for Medicare or to group retirees. SilverSneakers provides a fitness center membership to PWC. This great benefit includes:
- access to conditioning classes, exercise equipment, sauna and other available amenities
- customized SilverSneakers classes designed exclusively for older adults who want to improve their strength, flexibility, balance and endurance
- health education seminars and other events that promote the benefits of a healthy lifestyle
- a specially trained Senior Advisor at the fitness center to introduce you to SilverSneakers and help you get started
- member-only access to online support that can help you lose weight, quit smoking or reduce your stress
- SilverSneakers Steps for members without convenient access to a location
Why should your health plan offer SilverSneakers?
SilverSneakers is an attractive benefit for your members and offers a substantial ROI while providing superior Member Loyalty and Retention. More than 40 major plans across the United States offer the Healthways SilverSneakers Fitness Program as a part of their Medicare Advantage or Medicare Supplement and group retiree plans.
SilverSneakers is delivered through a nationwide network of participating fitness locations such as PWC and other facilities. These facilities must meet our high standards and instructors must pass a rigorous qualification program.
SilverSneakers is a product of Healthways, the leading provider of specialized, comprehensive Health and Care SupportSM solutions and a partner in the Gallup-Healthways Well-Being Health Index. We help millions maintain or improve their health and, as a result, reduce overall health care costs.
Step aerobics are a newer version and technique of aerobics. Traditional aerobics are performed on the floor: you learn a series of dance steps such as the Pony or the Jazz Square, which are often done in fours, two steps taking you in one direction, two more taking you the other direction. Steps are combined with arm gestures to increase large-muscle movements and increase fat-burning sequences are performed to music.
In step aerobics, your workout travels vertically rather than horizontally. You place a step of four to ten inches in height before you, and the routine is arranged so that students step up and down to the music. The smallest step (and the one beginners should use) is four inches high: they increase in height by two inch increments, so you can add risers to your initial step as your fitness level increases.
It's important in step aerobics to pay attention to your posture and the way you are stepping. Make sure your instructor takes a look at the way you're working to make sure you're using your feet correctly for the kinds of steps you'll be doing. Keep your head up and shoulder back when stepping: don't lean forward from the waist, or you'll put strain on your lower back. Unless you're moving fast or doing lunges, your feet should be centered on the platform and they should meet it wholly, heel to ball of foot. Stepping down, let your toe hit the ground first, the ball of foot, then your heel. Step down close to your step platform rather than stretching away from it.
Your knee should never bend more than 90 degrees (that's a right angle), and less is better -60 degrees is optimal. Like many exercises, step aerobics is all about moderation: you don't have to "push the envelope"; in fact, trying to do too much can cause injuries that will affect you for years.
Step aerobics are very enjoyable: many people prefer their "step" classes to regular aerobics. However, if you have issues with your knees or ankles, step aerobics may not be the best choice for your workout, because the amount of stepping up and down involved does increase the impact on your lower body, concentrated on your joints.
Nearly 1,000,000 people ride on a Spinner® bike in a Spinning® class every day. Whether you take classes at the gym or ride at home to our great DVDs, you are a Spinning student and part of a huge community of fitness enthusiasts from around the globe.
Why is the Spinning program so popular? Over 15 years ago, we created the activity now known as indoor group cycling. When it comes to experience, no other brand comes close, and Spinning beats nearly every other cardio program ever created. If you are looking to burn calories, nothing compares to a Spinning workout. Think about this: a typical Spinning class will get you burning as much as 600 calories in just 40 minutes!
It doesn't take any special skills or ability to ride a Spinner bike, just a desire to change. Millions of people have taken control of their life through the power of the Spinning program. Where will Spinning take you?
Spinning® Program FAQ
Want to know what to expect or how to get the most from your Spinning® class? Here are the answers to frequently asked questions. Can't find what you're looking for? Contact us and we'll do our best to help.
I've never taken a Spinning class before. What should I expect?
Every class is a little different, but one of the great things about the Spinning program is that it is adaptable to your fitness level. Remember that there's no competition. Listen to your body and adjust the resistance on your bike accordingly.
If you're a first timer let your instructor know. He or she can make sure your bike is properly adjusted and give you a rundown on the Spinning program's five core movements and program fundamentals like heart rate training that will help you burn more calories, increase your strength and improve your overall fitness.
Do I have to be in great shape to participate in a Spinning class?
Anyone can benefit from the Spinning program. And because you can go at your own pace by controlling the resistance on your Spinner® bike, taking Spinning classes is a great way to get fit.
What makes Spinning class different from other group exercise classes?
Top-notch instructors, invigorating music and visualization come together to make Spinning class both fun and effective. If you've ever left a group exercise class feeling frustrated, you'll appreciate that there are no complicated moves to learn with the Spinning program. Regardless of how fit, flexible or coordinated you are, you'll get a great workout. Simply hop on your bike, set the resistance to the level that's right for you, and let your instructor guide you through an incredible ride
How many calories will I burn in a Spinning class, and what is the approximate equivalent distance in road miles traveled?
The number of calories you'll burn depends on a number of factors, including your weight and the intensity at which you exercise. Research indicates that on average, participants burn about 400-500 calories in a 40-minute workout. The "distance" traveled depends on cadence; however as an estimate, an average 40-minute class at a cadence of 80-110 rpm is equivalent to approximately 15-s20 miles on the road.
How is taking a Spinning class different than just riding a stationary bike?
Spinning class makes riding a stationary more bike fun by adding variety and visualization into your workout. A motivating group setting, energizing music and inspiring instructors make Spinning class an incredible experience.
What type of gear do I need to participate in a Spinning class?
Comfortable workout attire is all you need to get started. But the right gear can make a great class even better. Padded cycling shorts and moisture-wicking tops will make your ride more comfortable and a heart rate monitor will help you get the most from every workout.
Will taking Spinning classes make my legs bulk up?
The "climbs" that are incorporated into a Spinning class simulate the experience of riding up a hill. Climbing is an excellent way to build strength, which means you not only get shapelier legs but also stoke your metabolism since muscle needs more calories to sustain itself than fat does. However, most climbs only last a few minutes, which is not enough time to build big, bulky leg and butt muscles. If you're ever in doubt share your training goals with your instructor and ask them to help you create the ride that's right for you.
How can I get more comfortable sitting on the saddle?
If you're new to the Spinning program it may take a few sessions for your body to get used to the saddle. Wearing padded cycling shorts or using a gel seat cover will definitely make your ride more comfortable.
Sometimes my toes go numb while I'm riding. How can I solve this problem?
The most common cause of numbness is restricted blood flow to the feet, which can be caused by shoes, shoelaces or toe straps that are too tight. Loosening laces and straps often solves the problem. If this doesn't help, you may want to consider foam insoles or front-ended orthotics. They can provide relief by redistributing pressure on the ball of your foot.
How can cycling shoes help me in a Spinning class?
Cycling shoes are made with a very stiff sole that enables more powerful pedal strokes. Cycling shoes can also be used with clipless pedals, which facilitate a push/pull action and more efficient pedal strokes.
Why should I wear a heart rate monitor in Spinning class?
The Spinning program consists of five Energy Zones. These Energy Zones vary in intensity and are based upon certain percentages of your maximum heart rate. By wearing a heart rate monitor, you will be better equipped to assess the intensity of your ride and determine when to push harder, maintain your pace or reduce your effort. By taking the guesswork out of your workout you maximize your efficiency while minimizing your odds of overtraining, injury and burnout.
How do I calculate my Maximum Heart Rate?
The best place to start is with the age predicted formula, which is calculated by subtracting your age from 220 if you are a male and from 226 if you're a female. For example, if you're a 30 year-old man, your Age Predicted Maximum Heart Rate would be 190.
If I have an injury from another sport is Spinning class a good alternative?
While taking a Spinning class may be an excellent way to cross train, only your doctor can determine if the Spinning program is a safe option for you.
What's the proper way to perform jumps?
Jumps are an advanced move that develop strength and balance. With hands in position 2, transition in and out of the saddle with one smooth, controlled movement.
What's the proper way to incorporate sprints into my ride?
A sprint is an advanced move in which riders go at an "all out" pace for about 30 seconds.
Why is pedaling backwards not recommended?
Pedaling backwards is risky on a fixed gear bike. If riders try to quickly stop the flywheel while pedaling backwards, the compressive forces on the knee joint can be sufficient enough to tear cartilage or the meniscus. Also, pedaling backwards may hyperextend the legs, which could damage the ACL or other soft tissue of the knee joints. Aside from being risky, a further reason not to do it is that there is no physiological advantage to it. A study in the Strength and Conditioning Journal showed that muscle contribution and metabolic cost were the same for pedaling forward and backward. Lastly, this movement puts the bike at risk as well. Pedaling backwards may eventually unscrew the pedals from the crank arm.
Size: Proper bike fit is very important for injury prevention. So participants need to be big enough to get their proper seat height and fore/aft adjustments. Generally speaking, Spinner bikes should fit people who are at least 4' 11". But this is not an exact minimum height because leg and torso length are also the determining factors.
Age/Maturity: If kids are going to participate, they need to be mature and responsible enough to follow the safety rules. It can sometimes be tempting for kids to pedal as fast as they can, and that can be unsafe. Because the Spinner is a fixed gear bike, the weight of the flywheel can turn the pedals at a very high speed with a lot of momentum if there's not enough resistance.
Youth fitness guidelines for resistance training: Pre-pubescent children should not "climb hills" on the Spinner bike with a lot of heavy resistance on the flywheel. Youth fitness guidelines advise against resistance training for kids whose growth plates are still forming.
What is the maximum weight for a person riding a Spinner bike?
All Spinner bikes have a max user weight of 350 lbs, and the product design testing includes a 4 Times Load Testing procedure, which means we take four times the maximum user weight and load it on different parts of the bike, such as the pedals, seat and handlebars to ensure that the product will not fail. So although the max user weight is 350 lbs, we have actually loaded it with 1,400 lbs.
Drawing heavily from Anusara’s Universal Principles of Alignment to guide students safely into each pose.
Classes revolve around theme, which will either be spiritual and/or physical.
Spiritual themes are often heart-oriented and promote the student to cultivate awareness of their thoughts and actions while inside and outside of the classroom. Physical themes have the students learn about a muscle/muscle group in the first few minutes of a class and then each pose in the class will circle back to those muscle(s) in order to heighten the awareness of the practitioner’s body.
Props (blankets, blocks, straps, chairs, walls) will often be used to help enhance a pose, and often times students will partner up in order to help each other maximize the benefits of a pose and create an overall feeling of community.
Lets face it, working out can be healthy, rewarding, beneficial working out can be lots of things, but it's never been known to be much fun UNTIL NOW!
Zumba® fuses hypnotic latin rhythms and easy to follow moves to create a dynamic fitness program that will blow you away. Our goal is simple: We want you to want to work out, to love working out, to get hooked. Zumba® Fanatics achieve long term benefits while experiencing an absolute blast in one exhilarating hour of caloric-burning, body-energizing, awe-inspiring movements meant to engage and captivate for life!
The routines feature interval training sessions where fast and slow rhythms, and resistance training are combined to tone and sculpt your body while burning fat. Add some Latin flavor and international zest into the mix and you've got Zumba®!
In the past years Zumba® has become nothing short of a revolution. Coining the concept of fitness-partyTM and making fitness fun, Zumba® has spread like wild-fire, and has positioned itself as the single most influential movement in the industry of fitness.
Celebrity fitness trainer, "Beto" Perez, stumbled upon the concept of Latin inspired fitness in his native country of Colombia (South America) in the mid 1990's. One day, he walked into his class and realized that he had forgotten his aerobics music, and his only option was to grab whatever tapes he had in his car. Beto's tapes were comprised of the songs that he loved, the traditional Latin salsa and merengue music with which he had been raised. But it was a challenge to improvise a whole class on the spot using non-traditional aerobics music. Beto rose to the challenge and from this last-minute improvisation was born a revolutionary fitness program - Zumba®! The class soon became the most popular class at his fitness facility.
In 1999, after his success in Colombia, Beto brought the class to the United States, where he was approached by entrepreneurs Alberto Perlman and Alberto Aghion to create a global company based on the Zumba® fitness philosophy. The three young entrepreneurs then set a goal to offer Zumba® classes all over the world.
In 2002, Perlman and Aghion secured a deal with a large infomercial company to launch the concept nationwide resulting in the sale of hundreds of thousands of videos to the US market. The overwhelming res ponse created a demand for more Zumba® instructors, and Zumba® created an instructor training program. The program was an instant success. By September 2006, there were over 2000 Zumba® instructors worldwide.
In 2003, Zumba® teamed with Kellogg's to develop a fitness campaign for the Hispanic market. Kellogg's has since expanded the campaign to five additional countries and has consistently renewed the relationship with Zumba® every year. Zumba® has been featured in over millions of boxes of Special K cereal around the world.
The following year, in 2004, Zumba® launched a successful infomercial campaign in Spanish for the US Hispanic market and Latin America, increasing sales to millions of DVD's in over 30 countries.
In 2005, the demand for Zumba® instructors across the nation and abroad spurred the creation of the Zumba®'s Educational Division. To ensure integrity and quality above and beyond the industry standards, the Educational Division has over 50 years of combined industry experience in their Vice President, Petra Robinson and Educational Director, Koh Herlong. Our two industry leaders have aided in the development of fitness industry standards over the past 25 years and now bring to Zumba® their expertise and experience.
Under their guidance and leadership, Zumba® has aligned with AFAA (Aerobic & Fitness Association of American), ACE (American Council on Exercise), IDEA (the world's largest association for fitness professionals), SCW Fitness Education, Can-Fit-Pro (International Trade Show & Conference in Canada), and many top national fitness facility chains and organizations.
How can I find a good class?
Take the time to observe some classes at reputable health clubs, YMCAs, or exercise studios in your area. You want a instructor who will inspire you to work hard but won't intimidate you. In addition to his or her general attitude, note whether he/she goes through a warm-up at the beginning of the session, explains the moves clearly, and ends with a cool down and stretching. A good instructor also corrects individuals when their form is off, rouses the group's energy with reminders to stay focused and "keep it up," and doesn't push newcomers as hard as class regulars. He/she tries to make the experience fun too!
Could I hurt myself?
Yes. If you're not careful, you could end up with a wrenched elbow, a sprained knee, a strained back, a pulled hamstring, or one of the injuries that commonly occur in aerobics classes, such as a twisted ankle. So adopt a protective attitude toward that capable body of yours (think of how much it's done for you): When you take your first few classes, tell yourself that your goal is to safely learn the techniques and not to shed five pounds or reshape your hips (you can think about those things later). During the class, make sure that you stop the motion of each punch or kick before the joint is fully extended. Don't snap those elbows; an injury there can take a long time to heal. Also, kick low and with control. Forget about the person next to you; if she wants to kick the ceiling fans, that's her business. Respect your body's limits. Sure, you can change those limits -- but it'll take time, dedication, and a realistic attitude.
What should I expect in my first class?
Be prepared to feel a little clumsy and lost at times - and don't get down on yourself for it. Even if you're a highly conditioned runner or you've been doing step aerobics for years, these moves are new to your body. Your muscles need time to develop a "memory" of them, and your reactions as the instructor calls out what to do, you may be be slow at first. By the second or third class, the awkwardness will start to dissipate. Different instructors have different takes on the subtleties of positioning, but the basics that you learn from one instructor will hold up when you try someone else's class.
We offer 65 Group Fitness Classes a week available to both members and non-members. We have a wide range of modalities so that there is something for everyone. You may purchase one class or an unlimited month of classes to suit your needs!