POUND is a 45 minute group fitness class that combines cardio, strength training and Pilates with drumming to achieve a full-body workout. 

Offered in Oneida

SOULfusion is a creative blend of yoga-inspired flows, short cardio bursts, balance sequences, and strength training exercises all set to fun music.  It is all of your favorite workouts wrapped into one!

Offered in Rome and Oneida

 This class will consist of short timed runs, long distance timed runs, use of cones for agility exercises, use of the treadmills and/or bikes. Warm ups would consist of endurance based exercises such as high knees, skiers, skaters, mountain climbers, short runs, and other types of dynamic stretching to help warm up the muscles. 

Offered in Oneida

Indoor cycling offers a low-impact cardiovascular experience that’s fun, safe and effective. It can improve your cardio system, build muscle and give you the highest caloric burn of any aerobic exercise. It is recommended to arrive 10 minutes early.

Offered in Rome and Oneida

Take your ride for a 30 minute calorie blast!  This is an indoor cycling class, with a shortened time, but high boost of intensity.

Offered in Rome, reservations are required.

A modern twist on step aerobics, offering you high-energy cardio with intervals of strength and toning for a full body workout!

Offered in Rome and Oneida

UPLIFT® puts a playful spin on a traditional strength training session by combining traditional strength moves with iconic music and sprinkles in some hype to create a unique fitness experience resulting in increased muscular strength, endurance and confidence.

Offered in Rome

This is a Zumba®️ specialty class that adds resistance with maraca-like weights to put extra emphasis on targeted body toning and sculpting exercises to define muscles while still enjoying the latin inspired fitness that Zumba®️provides.

Offered in Rome

This is a Latin inspired dance fitness class that uses latin and world rhythms with easy to follow dance moves to take you over! ZUMBA® takes the "work" out of workout, by mixing low-intensity and high-intensity moves for an interval-style, calorie burning dance fitness party. 

Offered in Rome and Oneida

This is a Latin inspired fitness class. ZUMBA® is a total body workout with toning exercises and fat burning dance moves that is more fun than it is work!  Zumba Gold has all of the original moves that you love at a lower intensity level.  (Family Class- appropriate for ages 8+)

Offered in Oneida

Challenge yourself with this fast-paced, calorie-blasting workout, using the traditional group training Boot Camp style approach. Boot Camp geared toward all fitness levels. Modifications are always offered for the beginner to the advanced. 

Offered in Oneida

This osteoporosis prevention program is researched based with proven results in increasing bone density as well as giving other good health benefits. This program not only increases bone density , but helps with balance/coordination, stress relief and weight management.

Class consists of a warm up (low impact aerobics), balance and coordination exercises, the use of both hand and ankle weights, and a yoga based cool down and stretch.

Offered in Rome

Start your day off the right way with this high energy class that can be a challenge to all! Make it as intense as you can handle with a combination of cardio, core, and strength training!

Offered in Rome and Oneida

Get your day started the right way with this new conditioning and resistance training class that is suitable for all ages and scalable to any fitness level. Join us for a fun, sweaty fitness experience!

Offered in Oneida

This class is designed for those over 50 (but all are welcome!). You will perform low-impact aerobics, toning, and stretching and improve your flexibility. 

Offered in Oneida

High intensity interval training, or HIIT training is an exciting workout that offers an aerobic, anaerobic, muscular endurance and fat burning exercises that will push you to your limits. The HIIT cardio routine alternates between intense bursts of multiple cardiovascular challenging activities with brief transitions *Modifications available.

Offered in Oneida

This class is focused on the three key elements for seniors which are balance, mobility, and strength. Using functional training exercises to help you to perform activities in everyday life more easily. We will incorporate alot of different pieces of equipment including the TRX, resistence bands, dumbbells, steps, medicine balls, etc. Come join us for a total body workout using multiple muscle groups and emphasizing on core strength and stability.

Offered in Oneida

SOULstrength is a creative blend of rhythmic resistance, cardio conditioning, manageable mobility and core strength exercises all set to crazy FUN music.

Offered in Oneida

Fun, functional and always fresh!  This workout tones using dumbells and body weight exercises.  This Strength Training Class is for all fitness levels but is also a great start for beginners.  Please bring a yoga mat.

Offered in Rome

What can YOU try today that you’ve never tried before? This workout is a full body roller coaster using the TRX at its full capacity. Use all the straps lengths and hit EVERY muscle in the body. Can you find one move you've never tried and then try it?  

Offered in Rome and Oneida

Aqua Motion is a aerobic, moderate-impact, shallow water exercise class.  This class uses active movement, barbells and noodles to build strength and tone the body to music that keeps you engaged in the work!

Offered in Rome

Aqua Yoga ia a low-impact aquatic exercise, performing yoga poses in water.  Aqua Yoga poses help you develop strength, static balance, and increase range of motion with little to no impact on joints, knees, hips, and ankles.  Achieve a full body relaxation while being supported by the water.

Offered in Rome

Aqua Zumba® blends the Zumba® philosophy with water resistance, for one pool party you shouldn’t miss!  This class is for those looking to make a splash by adding a low-impact, high-energy aquatic exercise to their fitness routine.  

Offered in Rome and Oneida

Slow moving or fast paced exercise in water depth where feet do not touch the bottom of the pool.  Flotation devices are used

Offered in Rome

Hydro riding offers cardiovascular spin exercise while being immersed in the water, which allows for longer training, buoyancy and reduced soreness often associated with regular spinning.  Water shoes are required for this class.

Offered in Rome and Oneida

Shallow Water Exercise This class is conducted in the shallow end of the pool and swimming ability is not required.

Offered in Oneida

Splash Fit is an aerobic shallow water exercise, moderate intensity class,ending with some barbell and noodle  use.  It's a calorie burning, fun filled hour!

Offered in Rome

Water Tabata is a high intensity interval training that consists of 8 sets of fast paced exercises each performed for 20 second intervals with a brief rest of 10 seconds. The workout will raise your metabolism, heart rate, indurance, cardio output,will build muscle, and burn more calories.   

Offered in Rome

This is a shallow water aerobic exercise class that is easy on the bones and promotes mobility, flexibility and toning.  This class is appropriate for all ability and fitness levels. 

Offered in Rome

Blended yoga is a unique and invigorating class that blends the mind-body benefits of traditional yoga with the strength and conditioning elements of TRX, resistance bands, and weights.  This innovative class is designed to challenge and inspire all participants of all fitness levels, offering a comprehensive workout that targets strength, mobility, flexibility, balance, and mindfulness.

Offered in Oneida

Yoga is for Every Body! Learn the foundations of yoga so you can begin to experience its transformational effects. Explore body alignment and deep breathing while developing strength, flexibility, and balance in a supportive environment. 

Offered in Oneida

This class offers a non-impact guided experience that focuses on flexibility, strength and relaxation techniques.  Participants will move through asanas (poses) utalizing breathing techniques while increasing strength and flexibility.

Offered in Rome

This class will move your whole body through a combination of Tai Chi and a complete series of seated and standing Yoga poses. Chair support is offered to safely perform a variety of seated and standing postures designed to increase flexibility, balance and range of movement.

Offered in Rome

Vinyasa Yoga is the practice of moving the body through a series of poses guided by the power of the breath. Breath and movement create a sequence in which the poses flow seamlesly together. This class includes variations and modifications for EVERY BODY. Please bring a yoga mat.

Offered in Rome

Come join us for work on balance, strength, endurance and flexibility through yoga poses in standing, sitting, kneeling and reclining positions. And yes, relaxation in resting poses. Class is held on mats but can be modified to be done in a chair. (Family Class- appropriate for ages 8+)

Offered in Oneida

Most of our classes may be attended by youth ages 8+ while accompanied by an adult.

Family Bootcamp is a beginner to intermediate class and fun for the whole family. It consists of sports drills, circuits, weightlifting, calisthenics, and interval training. Participants will improve their overall physical fitness through movements that build coordination, confidence, and athletic ability. The goal of the class is to teach children and have them comfortable with different exercises and gym equipment.

Offered in Oneida

Grab your friends and move like no one’s watching! Zumba® Kids is the dance-fitness party where we play it loud and rock with friends to our own rules.

Offered in Oneida

This class focuses on lengthening your muscles and strengthening all of the major and minor core muscles.  It is designed to improve movement and range of motion and relieve stress.

Offered in Oneida

Mind Body class that improves back muscles and posture while working the entire CORE for better function and health.

Offered in Rome

Pilates is a total body conditioning exercise program using a mat or a ball.  Pilates focuses on core strength training which includes abdominal, lower back and glutes.

Offered in Oneida

Have fun and move to music through a variety of exercises designed to increase muscular strength, range of movement and activities for daily living.  Hand-held weights, elastic tubing with handles and a ball are offered for resistance.

Offered in Rome

Class includes standing, sitting, and floor exercises using the stability ball. Exercising with he ball increases core strength as well as improve posture and balance.

Offered in Rome