LES MILLS BODYPUMP®
BODYPUMP® is a barbell class based on THE REP EFFECT™, a proven formula that exhausts muscles using light weights and high repetitions, to sculpt, tone and strengthen the entire body. This is the time-tested secret to developing lean, athletic muscle. Instructors will coach participants through scientifically proven moves and techniques, pumping out encouragement, motivation and great music.
LES MILLS BODYCOMBAT®
BODYCOMBAT® is a workout where we punch and kick, but without contact. Participants get their whole bodies fit and strong, burn massive calories, relieve stress, feel empowered, and have a blast. Supported by driving music and powerful role model instructors, participants will strike, punch and kick their way through calories to superior cardio fitness.
LES MILLS GRIT
LES MILLS GRIT is the scientifically proven, results-focused HIIT series that pushes your members to reach their fitness goals.
30 minutes of high-intensity interval training (HIIT), LES MILLS GRIT embodies three different workout categories – LES MILLS GRIT STRENGTH, LES MILLS GRIT CARDIO and LES MILLS GRIT PLYO.
LES MILLS SPRINT™
LES MILLS SPRINT™ is a 30-minute High-Intensity Interval Training (HIIT) workout, using an indoor bike to achieve fast results.
It’s a short, intense style of training where the thrill and motivation come from pushing your physical and mental limits. A high intensity, low impact workout, it’s scientifically proven to return rapid results.
The 30 minutes you put into a LES MILLS SPRINT workout drives your body to burn calories for hours. You combine bursts of intensity, where you work as hard as possible, with periods of rest that prepare you for the next effort. The payoff? You smash your fitness goals, fast.
A structured fitness class with a laid out, easy-to-follow cardio kickboxing program designed to work the heart and other key muscle groups. One achieves results with gradual routine changes. (Compared to Body Attack™, but not exact.)
Keep your heart rates up while strengthening your muscles! This class combines High-Intensity Interval Training with Strength moves to energize your midweek morning and rev up your metabolism!
A remarkable low-impact exercise developed by Lotte Berk and inspired by ballet incorporating deep stretching while strengthening your muscles. A complete workout of your entire core. You will notice amazingly fast results.
CARDIO DANCE CLASSES
High-intensity/multi-level impact classes incorporate traditional aerobic combinations with stylish movement and motivating music.
CARDIO DANCE A heart-pumping class incorporates all your favorite cardio moves with a dance flare. For an intense hour of mambos, spins, cha-chas, lindys, and much more. Although more advanced, this cardio dance class is loads of fun!
ZUMBA / ZUMBA GOLD A Brazilian and Latin Dance full of fun, energy, and excitement! Great workout. A modified low-impact Zumba workout designed for a more mature group, a variety of Dance was formats introduced. Fun and exciting!
BOLLYWOOD (DOONYA) This is a dance-based high-intensity interval training program. Spend 55 minutes sweating to the powerful beats of South Asia. Each heart-pounding routine targets a major muscle group through innovative choreography and weight movement. Stretching at the end.
Core stability stresses the importance of the body’s center of power. The core is the foundation for all movement. Regular conditioning of the core muscles is vital for preventing injuries, correcting posture, and ensuring more efficient functional movement patterns. The benefit of core training is to develop a functional fitness foundation, essential to both daily living and regular exercise.
CORE FIT Elements of body alignment, strength, and flexibility are combined to improve core stability and overall functional movement. Focusing on functional training techniques which are designed to enhance your everyday life. This class is designed to be a multi-level class.
CORE & SCULPT A more advanced and challenging core class that takes functional movement through several advanced levels of progression. Enhances this through the addition of aerobic/anaerobic mechanisms. Core & Sculpt focuses on all elements of flexibility, stability, strength, and cardiorespiratory fitness in a fun and highly educational format. This class is truly beneficial.
STRETCH & CORE the integration of restorative flexibility and basic yoga poses improve functional strength, postural integrity, and structural alignment. This class is excellent for those new to stability exercise and Yoga.
RESTORATIVE CORE I & II
A gentle integration of restorative flexibility, balance, and strength exercises designed to increase the range of motion for Core Muscles and Joints. Rejuvenating stretches help to reduce joint pain and restore body alignment, posture, and joint stabilization.
Cross-training is the way to give yourself a full-body workout. In cross-training, two or more types of exercise are performed in one workout. Cross-training offers great advantages: adds variety to your workouts to keep you interested and progressing; develops your entire body, rather than specific body parts or energy systems (aerobic vs anaerobic); distributes the load of training among various body parts, thus reducing the risk of injury; and maximizes your time. We have the most diverse and effective cross-training classes of any club in the area.
CARDIO INTERVAL / CARDIO & SCULPT A nonstop and powerful exercise mix! Using intervals of step, high/low, and sports drills integrated with challenging strength and balance exercises, this class gives you a great early morning workout.
MUSCLE HUSTLE A multi-level muscle and strength training workout with weights, resistance bands, and body bars. This class also combines short bursts of aerobic and anaerobic training, in an interval format, with great music. Muscle Hustle also incorporates an abdominal workout that completes this fun class.
BODY BLAST As one of our most intense formats, this class will definitely take you to “the next level”. This advanced class incorporates a challenging and unique mix of aerobic and anaerobic conditioning, highly developed resistance work, and innovative stability training. No class is ever the same to ensure progressive results.
TRIPLE FIT There’s no better way to get a great workout! This class is high-energy and combines three successful fitness combinations: step for cardio, body sculpting for strength, and a terrific abdominal section. Triple Fit offers variations in each class to guarantee optimal results for a body workout!
ULTIMATE FITNESS The ultimate exercise experience! Every training format, combination, and equipment are known to man is used in this fun, high-intensity level class. You are guaranteed a terrific workout. You won’t want to miss it!
JUMP & JAM Fun! Fun! Fun! This class combines hi and low-impact aerobic exercise, body sculpting, and a stretch segment at the end. This class is much like the Hi-Fi Fun class but this class throws in a little extra choreography form time to time.
BOOTCAMP SEE FITNESS FOR DETAILS
SCULPTING/WEIGHT TRAINING CLASSES
TABATA Interval Training This class uses free weights, resistance bands, and body bars to strengthen and tone the entire body. What makes this class more interesting is the variety of instructors teaching it. With the same goal in mind, each class varies with the individualistic teaching styles. 20-sec workouts, 10-sec breaks.
CROSS FITNESS The instructor’s background as a certified Personal Trainer gives this sculpting class a definite edge. Knowledge of anatomy, muscular imbalances and exercise physiology is the foundation of this well-designed and beneficial class. The class consists of various stations for cross-fitness and results.
STRENGTH TRAINING FOR MATURE ADULTS Very low impact, Stress-free gentle workout with some weights and bands. Individuals are seated sometimes and standing others. Designed for a mature group.
HATHA YOGA This Class is suitable for all ages and levels and makes a lasting improvement in your health. Through a series of standing, forward bends, backbends, inversion poses and breathing techniques, you learn to calm the mind, balance your emotions, and manage stress. Alignments are reinforced and props are used to safely improve postures (Asanas), and gain flexibility and strength. Practicing Hatha Yoga improves the functioning of the respiratory and circulatory systems.
GENTLE FLOW Restorative Pilates is a quiet practice for stressful moments. Each Restorative Pilates pose is supported by props, to move the spine in all directions to maintain a healthy and strong core.
PRANA FLOW YOGA Is an energetic, creative, full-spectrum approach to embodying the flow of yoga, cultivated by Shiva Rea and the global collective of teachers. Students of all levels are empowered to experience prana – the universal source of breath, life-energy and conscious intelligence – as the navigating source of yoga practice and vital living. Practitioners learn classical and innovative approaches to Prana Flow Yoga.
YOGA-LATES A cross between traditional Yoga and Pilates.
TAI CHI A class designed around the ancient art of balance, core, meditation and flow of body movements. A pleasant workout.
INDOOR CYCLING CLASSES
Cycling is a great low-impact, full-body workout to include in your exercise regimen. It is virtually impact-free, requires no specialized moves, and is not difficult to get into — just get on a bike! We have a variety of indoor cycling classes to suit every level.
SPINNING CLASS Participants will learn the basics of indoor cycling: pedal techniques, hand position, riding postures, heart rate training concepts and interval training techniques.
SERIOUS CYCLE Multilevel indoor cycling format with structured cycling techniques including endurance, Interval, strength and recovery training. A more challenging indoor cycling format.
HEART SPIN Indoor cycling class is designed to focus on exercising in specific heart rate zones and is taught in a “spinning” format. Musical tracks that match each class profile.
Don’t Forget to Visit Our Elite Massage page
Elite Massage Center
Junior Tennis Camps And Programs
Register today for any one of our outstanding Programs by stopping by the front desk or calling 703-356-3300!
Junior Tennis Camps And Programs
Please check out our Tennis Department. Find the right tennis program to satisfy your needs.
Indoor Salt Water Pool is supervised by a certified pool operator, lifeguards, and instructors.
Fully equipped fitness center, personal training, TRX workout and much more!
Group Exercise classes ranging from Yoga and Pilates to Zumba and Strength Training – Over 100 classes per week!
Our highly qualified massage therapist are among the best in the Northern Virginia area.
An alternative to your regular workout routine; click to check the ECO bullentin board for event schedules.
Regulation-sized international courts, a lounge for viewing, a multi-purpose exercise studio and a spinning loft.
Individualized Instruction USPTA Certified Pros
Training, clinics, camps and advanced training
Improve self-esteem, boost energy and reduce stress
Visit our newly renovated spa!
Adult and Youth Classes, all levels and techniques
Proud to be a Community Business since 1972
We are committed to helping you achieve your personal health and fitness goals. We believe in the practice of fitness and nutrition in our lives and families, and we hope to extend them to yours. We are proud to serve all ages-from toddlers to adults.
-Kevin Tighe, Proud Owner since 1972