Special Event Classes
($ designates a fee to participate)
African Dance $
Move your body in a fantastic class you must experience for yourself! Come see what African inspired movement Queen Esther has in store for you!
Check schedule for availability(1 hr)
Available to non-members!! Open to Public.
Ballet A beginning ballet based dance class. Tone your whole body with classical ballet movements. Great class for the dancer in all of us! (1hr) $ Available to non-members!! Open to Public.
Personal Self Defense $
This class provides practical and effective self defense strategies for women of all ages and abilities! Certification Provided.
Available to non-members!! Open to Public.
SoulFit presents X Factor $
A fun, 1-hour, full-body, circuit training workout in a party atmosphere. We integrate aerobic-cardio training, functional training and resistance training. The SOULFit™ workout is powered by Global Soul Dance Music, sometimes played LIVE.
Available to non-members!! Open to Public.
Group Fitness
Athletic Training Get in shape with sports specific moves. Great for members who are into sport style training! (1hr)
Awesome Arms This class is designed to target the arms and upper body. Great for all levels (45 min)
Balance, Build, & Box Increase your balance and build lean muscle while getting a cardio workout with some basic boxing intervals- great for all levels (1hr)
Ballet A beginning ballet based dance class. Tone your whole body with classical ballet movements. Great class for the dancer in all of us! (1hr) $
Balls, Bands and Bars A great circuit training class incorporating stability balls, medicine balls, exertubes, resistance bands, bodybars and more! (1hr)
Boot Camp An intense mix of athletic movements designed to challenge your body and mix up your routine. (1hr)
Butt & Gut The name says it all... designed to target the problem areas by focusing on the abdominals and glutes. (45 minutes)
Cardio Interval A fun class executed in intervals moving from cardio to weight work in 4-5 minute segments. Great class for all levels. (1 hr)
Cardio Combo Get the best of two classes in one! 30 minutes of low impact and 30 minutes of step! (1hr)
Cardio Draw An intense cardio workout where the surprise of what is next is the fun! Short intervals of drills, step, kickbox, jump rope, and much more. (1hr)
CardioBox A combination of aerobic and boxing technique. A FUN cardio workout!!
(50 min)
Cardio Sculpt This class is designed to be a full body workout targeting all major muscle groups using free weights, body bars, bands and balls! (1hr)
Core Essentials This unique class incorporates Pilates and Yoga moves to help develop core strength and stability. (1hr)
Jump Rope A quick way to increase your cardio stamina while working the entire body (15 min)
Kettlebells A full body workout that will improve strength and stability using a kettlebell and natural momentum. (30 min)
Low Interval A fun class executed in intervals moving from cardio to weight work in 4-5 minute segments. Great class for all levels. (1 hr)
NIA A unique workout blending the power of Martial Arts, the expression of Dance and the awareness of Healing Arts. (1 hr) (Available to non-members!! Public please visit www.trianglenia.com to register.)
Pilates Mat Develop your core strength using the fundamentals principles of this discipline. This class is excellent for strengthening torso, and thus increasing overall stability and flexibility.
Prenatal Total Body Conditioning A low impact cardio class that includes strength training and stretching. (1hr)
Prenatal Yoga Practice focused breathing, gentle stretching, and relaxation. (1 hr)
Power Walk Enjoy a great fitness power walking class outside! A great way to enjoy the weather! (1 hr)
Sculpt Either 45 minutes or one hour, this class is designed to tone all major muscle groups using free weights, body bars, body bands, and your own body weight.
Self Defense Learn moves to protect yourself while also gettin gboth an upper and lower body workout. (30 min)
Shape-n-Lift A fun way to strengthen your bones while toning your entire body! A complete bar-bell and free weight class to motivating music. (1 hr)
Spinning An intense non-impact workout that simulates an outdoor cycling race performed through various terrains at various speeds. Great for all levels! (40-50 mins)
Step A high energy, low impact workout on The Step/Step Reebok consisting of a warm-up, an aerobic stepping portion, and a cool-down with optional toning. (1 hr)
Step and Weights A great step class that also incorporates light strength training at the end! (1 hr)
Step Interval A class designed to provide overall body conditioning. It consists of 3-5 minute alternating segments of step and strength training. (1 hr)
Total Body Workout (TBW) A combination of cardio and weight training in a variety of formats to provide you with a total body workout. (1 hr)
Yoga The ultimate stretch and relaxation class. Incorporates the missing components of most workouts, stretching and flexibility. (1 hr)
Zumba Zumba fuses hypnotic latin rhythms and easy to follow moves to create a dynamic workout system that will blow you away!! 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!
(1 hr)
Ladies Fitness & Wellness offers a variety of cardiovascular, strength training and flexibility classes to women of all abilities and fitness levels. Choose a schedule that works for you from over 100 classes per month conveniently available between the hours 6:00 am and 8:00pm. (All classes are included free of charge with a membership except the few classes listed below with a $ and those on our monthly calendar designated by a *)
Ladies Fitness & Wellness
700 Exposition Place, Suite 181
(Falls of Neuse and Strickland)
Raleigh, NC 27615
919-845-9200
www.LFWNC.com
