CAL-A-VIE HEALTH SPA
High intensity interval workout with 1 minute of Ab work, 2 minutes cardio and 3 minutes of compound muscle movements.
50-50 CARDIO AND CORE
All fitness levels will feel challenged with this interval workout of 50 seconds of cardio drills and 50 seconds of core.
Find your inner balance using a weighted bar for core stabilization, balance, strength, toning, and lengthening all muscle groups.
Still a Cal-a-Vie favorite, this class alternates cardiovascular and resistance exercises at each one to three minute training station for a total body workout. Using all of the cardio machines and free weights, you’ll have the opportunity to work on aerobic and strength conditioning in one efficient and fun class.
BAGS, JABS & ABS
A high-energy cardio class, implementing the basics of boxing on the heavy bags, supplemented with brief cardio, resistance and balance drills then finishing up with abdominal work. This class incorporates medicine balls for the ultimate abdominal challenge. (High Intensity)
A class to improve your inner strength and balance in everyday activity, exercise and sports.
If strength and endurance are areas that you need to improve, then this class is for you. Bodyworks is exclusively designed to improve your knowledge of free weights and the many variations that will keep your workout fresh and forever challenging. Using platforms and/or benches gives additional options for increasing or decreasing the degree of difficulty as you progress. This class will not only give you a serious workout for your whole body, but lots of ideas to take home with you.
A strength and endurance class using a classic fitness tool. The Body Bar is a simple one-piece weighted fitness bar, 4 feet in length, and varies in weight from 4 to 18 pounds. This class teaches upper and lower body resistance exercises that augment balance and alignment. These bars can be used as an alternative to dumbbells.
A total body BOSU workout, incorporating cardio, core strength and balance workout.
BRAZILIAN BOOTY: BUM BUM
Intense cardio and lower body sculpting class with sequenced high energy exercises.
BRAZILIAN BOOTY: HIGH & TIGHT
This class focuses on your hips, booty and thighs using standing moves and floor work with ankle weights and resistance bands to take your “booty” to new heights.
F.I.T (FUNCTIONAL INTERVAL TRAINING)
This high intensity interval class will take advantage of every functional training tool you can think of including kettlebells, slam balls, medicine balls, heavy bag, Bosu ball and more! This class will also incorporate a spin bike and the rower machine. The class will consist of nine different stations, where you will complete 3 rounds at each station for 20 seconds of work followed by 10 seconds of rest. Next, you will complete 1 round of each station for 30 seconds of work followed by 30 seconds of rest. You will feel the burn for the last time through each station, by working for 60 seconds and resting for 30 seconds!
BACK TO BASICS
A fun and exhilarating class consisting of weight resistance and body weight exercise that will burn body fat, increase metabolism, and increase your body awareness. Challenging class involving slower movements to improve strength and burn maga calories… come ready to learn how to strengthen the foundation of your own body mechanics.
This class will give you the glutes you’ve always wanted utilizing the treadmill and body weight glute exercises. You will start with a 10 minute warmup on the treadmill before progressively increasing the incline to get the glutes firing. You’ll then move off the treadmill to perform some glute specific exercises like squats, lunges, bridges and MORE!
H.I.I.T THE PENALTY BOX
This high intensity interval training class is broken up into two segments of maximum effort exercises including functional power movements with fun modalities that include punching bags, medicine balls, slam balls and kettlebells. Plyometric and agility movements will also be incorporated utilizing the “Penalty Box” (agility ladder) followed by recovery exercises focusing on the core.
TOTAL BODY STRENGTH TABATA
Total body strength and endurance class using “20 seconds of work, 10 seconds of rest” Tabata technique. Nine movements done in three to four minute blocks using only dumbbells and body weight to isolate specific muscles. You will need to work at maximum capacity for each 20 second interval to achieve ultimate results and burn out.
TABATA AND ABS
Tabata approach of 20 seconds of work followed by 10 seconds of rest. The class will be set up in 4 segments of 4 minute circuit intervals consisting of exercises that include squats, presses, squat thrusters, power modified push-ups and more! The intervals will be broken up with a 3 minute ab section to target overall core strength.
UPPER CUT (BOXING CIRCUIT)
A boxing class that combines technique and combinations with agility, endurance, power, core, and resistance training. All drills and exercises will be done in a circuit form for time. Exercises include, but are not limited to heavy bag combinations, shadow boxing, foot ladder, medicine ball, jump rope, and free weights.
BURN & FIRM
Focus on specific muscle groups to tone your upper body with free weights for a great burn. Abs and glutes will be isolated to finish up the job.
CAL-A-VIE BOOT CAMP
Have fun outdoors in this basic boot camp. Running, interval training, plyometrics, and body weight exercises are used to increase strength and cardiovascular efficiency, and burn fat.
Aerobic, anaerobic and abdominal conditioning using a variety of cardiovascular machines and exercise tools for abdominal strengthening (15 min. cardio, 15 min. abdominal, 15 min. cardio).
This format focuses entirely on aerobic and anaerobic conditioning through the use of a variety of cardiovascular machines and equipment such as the treadmill, elliptical, Cybex Arc Trainer, and recumbent bicycle. In Cardio Blast, you’ll work on becoming familiar with your aerobic and anaerobic zones. These zones are achieved through alternating the machines used, and varying speed, incline and resistance. You’ll also have the opportunity to work on gait analysis and perceived exertion identification.
Aerobic and anaerobic conditioning with resistance and strength training using a combination of cardiovascular machines, resistance bands and balls (15 min. cardio, 15 min. resistance, 15 min. cardio).
CHISEL AND AB SOLUTION
A free weights class performing multi and single jointed exercises that are moderate to high intensity in order to exercise and overload the muscle groups of the arms, chest, back, shoulders, abdominals, and oblique’s.
This powerful class incorporates punch combinations and challenging speed and agility drills. It’s a total athletic body workout with a definite boxing feel combining cardiovascular and strength exercises. (High Intensity)
High intensity core workout with Body Bars, Gliders and Kettlebells to challenge core stability and strength.
This non-stop, fat-burning functional movement class will strengthen and define your body by combining FUN cardio with a combination of upper and lower body strength moves. Warning: Fun music played so you might sing out loud!
FREE WEIGHT CIRCUIT
A circuit class for everyone taught in the weight room utilizing all free weights for an upper body, lower body and abdominal workout. Learn proper form, technique and new exercises to enhance your workout.
GOLDEN FITNESS FOR SENIORS
Using a chair for seated or standing support, let the fun music of the golden years help move you through a variety of exercises designed to increase muscular strength and range of motion.
HAVE A BALL
Strengthen your core and upper body using the Core Ball while rotating, swinging, shifting, and lifting. These functional training movements are multi directional, multi-planar and multi effective.
The ultimate core challenge using basic abdominal exercises and emphasizing alignment and control. This class incorporates medicine balls, stability balls, and weights to achieve a stronger balanced core. (High Intensity)
H.I.I.T. (HIGH INTENSITY INTERVAL TRAINING)
This “Crossfit inspired” class is broken up into 3 segments of maximum effort exercises including strength, plyometric, aerobic, anaerobic, core, and finishing with flexibility.
The highlight of the week for many guests is the Monday through Sunday hike. A perfect way to begin the day! Starting at daybreak these hikes include a variety of terrain, multiple types of inclines and declines, scenic vistas, luscious chaparral, and a great workout. The trails range from 2.5 miles to 4.5 miles in length and are among the beautiful rolling foothills that surround the spa itself; and are all within Cal-a-Vie’s spacious 300 acres.
You will need to “dig deep” for this high intensity max interval workout designed in three to five minute blocks. Work at your maximum capacity while incorporating cardio, plyometrics, resistance and abs.
INTRODUCTION TO GYROTONIC
An introduction to the exercises performed on the Gyrotonic Expansion System Tower. These exercises allow the user to stretch and strengthen muscles while stimulating and strengthening connective tissues in and around the joints promoting neuromuscular rejuvenation and spinal mobility. Learn more about synchronizing these exercises in a private Gyrotonic session.
INTERVAL WEIGHT TRAINING CIRCUIT
A combined cardio and strength training workout in the weight room. The circuit incorporates cardio intervals to build stamina and endurance along with a wide variety of strength and conditioning exercises. 2-minute strength-training intervals with 2-minute cardio intervals.
This class, using kettlebells, is a definite plateau buster to challenge your body to adapt to a higher level of power, strength and endurance. Training with kettlebells uses the entire body for virtually every movement pattern, leading to a more functional kind of strength.
Rev up your metabolism by mixing a variety of common athletic movements into an intense workout that will challenge both strength and cardio fitness.
MUSCLES ON FIRE
A toning and conditioning class for anybody who wants to add strength into their aerobic workout.
You will use a step platform, body bar and free weights to challenge all major muscle groups of the body. (High Intensity)
OPEN WEIGHT ROOM
Feel free to follow along at your own pace and time frame and enjoy the workout of the day!
Power through a variety of challenging full body strength training, cardio drills, core work and plyometrics to help you bust through plateaus.
Maximum interval training to increase strength, agility and cardiovascular endurance using your own body weight. Each interval is 1 minute with a 30 second recovery. Take on the challenge and push yourself outside of your comfort zone.
Uniquely mixes Pilates, boxing, dance and balance moves into a muscle sculpting, core-centric interval workout.
A rhythmic, dynamic total body workout with a constant flow of moves combining yoga, Pilates and strength training.
POWER STRENGTH & CONDITIONING
A high intensity class designed to actively challenge your strength, speed and endurance through resistance training, core strengthening, plyometrics, agility, and balance movements. These exercises will show you how to increase your fitness level, improve your metabolism, and change your body composition.
This class reviews and includes exercises for the core muscles; but also includes sculpting and toning movements. Exercise tools may be integrated into this class to add variety.
Complete Resistance, Interval, Power, Plyometric and Endurance workout.
An indoor rowing class that is low impact and works every major muscle group. It is known for terrific total-body strength and aerobic benefits. Rowbics classes are complete with heart pumping music, choreography and motivational cues while you are guided through resistance training and a fun cardio workout. (High Intensity)
A variety of strength equipment incorporated into an indoor rowing class for total body strength and aerobic benefits.
Boost your metabolism and build lean muscle as you move to upbeat music. Sculpt Fusion combines free weights with yoga sequencing and cardio to intensify each pose while mixing in strength training moves for upper and lower body.
This stationary bicycle journey is a high intensity and challenging class. Variations of speed, resistance, and hand & body positions, provide endless possibilities in simulating a real biking adventure. SPD pedals are available on all of the bikes. (High Intensity)
SPIN AND STRENGTH
Stationary interval bicycle journey incorporating a variety of strength equipment for a high intensity workout.
The stability ball, which was originally used for physical therapy rehabilitation, is an excellent tool for creating
a variety of challenging exercises. Using the instability the ball can create for specific exercises, you can improve your core strength, overall muscle endurance and balance. The beauty of the stability ball is that
it can also provide great torso support for those with problematic backs. The stability ball provides a full spectrum of exercises for a well-balanced resistance program and offers an effective cross-training element.
STABILITY BALL STRENGTH & TONE
This class adds a new dimension of difficulty to traditional stability ball exercises by incorporating upper body strength exercises using free weights and resistance balls.
A treadmill class that utilizes elevation and body weight exercises to create a fun and challenging aerobic workout.
STRETCH AND RELEASE
This class uses the foam roller and traditional stretch techniques to help release myofascial tissue and improve your flexibility, function, performance, and reduce injuries.
Stretch class is designed to teach proper body alignment while executing static or held stretching techniques. These movements promote improvements in flexibility and emphasize the importance of stretching for injury prevention. Breathing techniques are used to help with relaxation and the effectiveness of the stretches.
TAKE YOUR MEDICINE
Medicine ball class for full body workout filled with powerful moves to build strength and endurance.
TOTAL KNOCKOUT TKO
Fast paced cardiovascular conditioning Kickboxing workout with circuits for increased strength in the upper body, lower body, and core.
TREAD & SHED
A group treadmill class with a specifically designed cardiovascular workout to blast calories. The class combines intense variables of incline, speed, simulated rolling hills, flat roads, and steep hill climbs. Music is used to influence tempo, speed, and the intensity of the workout.
Run, Row, and Ride! This class will teach you the basics of each modality. So, challenge yourself with this full body workout.
TRX STRETCH FLOW
Working Multi-plane and multi- directional movements this class will take your stretching to a new level.
TRX SUSPENSION TRAINER
Suspension training is a method of leveraged body weight exercises used to help with power, strength, flexibility, balance, mobility and to prevent injury at the intensity you choose.
TRX BODY BLAST
This is a fast-paced total body workout with choreographed TRX exercises.
TRX TO THE “CORE”
This class is a multidimensional core class that incorporates both the TRX Suspension Trainer and TRX Rip Trainer for exercises that specifically target & challenge your entire core.
This class fuses together TRX Suspension Training and Rip Training with medicine ball, free weight, PowerBand, and kettlebell exercises for a total body workout. Exercises include single joint and multi-joint movements, aerobic and anaerobic conditioning, dynamic movements, and core strength and stability.
TRX POWER CIRCUIT
Quick paced full body workout utilizing the TRX Suspension Trainer and TRX Rip Trainer rotating from station to station focusing on power, strength and core.
ULTIMATE TOP TO BOTTOM
An intense muscle conditioning class that combines traditional toning exercises with dynamic movements. Using the principle of progressive overload, you’ll begin with light weights and increase to heavier weights to maximize strength, power, coordination, and conditioning. (High Intensity)
UPPER BODY BLAST
Give your upper body the attention it needs. Specifically designed to work all of the major muscle groups in the upper body.
A challenging total body workout that combines core, strength, and cardio training in a challenging way to become functionally fit.
Loaded movements using the VIPR (trainer), concentrating on strength, mobility, and positional stability; training the body for real life movements (not your traditional strength class).
There are two different walks offered daily. The early morning walk takes place at the neighboring golf course at the same time as the hike. This brisk walk ranges from 2.25 miles to 4.5 miles and is both challenging and scenic. The afternoon walk is a great post-lunch workout in the neighborhood surrounding the country club. In addition, there are several other walks available throughout the week including a guided Nature Walk that offers a tour of the grounds to discover the local flora and fauna.
WEIGHT ROOM CIRCUIT
This circuit is taught in a variety of ways and may utilize selectorized machines, free weights, curl bars, cross cable, FT360, stability balls, BOSU, medicine balls, resistance bands and more. The class is monitored by one or more instructors to assist with proper execution and form for maximum benefit.