Aerobics

Tennessee Fitness Spa offers a wide variety of fitness classes such as dance aerobics, boxing aerobics, and interval training, and each class can be high or low impact as modifications are always suggested to fit your level of fitness. We provide you the opportunity to try ten different aerobic classes each week with two to four different certified instructors.

We take the time to educate you on safe, effective, exercises involving weight training and aerobic activities. To maximize results, while avoiding overtraining, we recommend you participate daily in two aerobic activities, one resistance weight training activity, one stretch class, and one core class. Tabata is an integral part of the fitness classes we offer. Tabata consists of 20 seconds work and 20 seconds rest. The fitness courses are listed below.

Class offerings will differ slightly from week to week and season to season. The gym is open 24 hours a day.

  • Cardio ClassesAgility AerobicsAqua Tabata

  • ABT’S (Abs, Butts and Thighs) -  Floorwork consisting of exercises designed to tone your abdominals, lower back, buttocks, and thigh muscles. (approximately 30 minutes)

  • Aerobic ComboThis aerobics class offers a variety of low impact movies using the step and boxing moves. (approximately 40 minutes)
  • African Drumming - This captures the essence of movement and rhythm utilizing drum sticks and resistaballs. A fun class set to the style of African beats.  (approximately 30 minutes)
  • Agility AerobicsStation moves consisting of ropes, medicine balls, resistaballs, cones, sliding disks, and Bosus (approximately 40 minutes)

  • Aqua Abs and Aqua Noodle WorkoutThese classes alternate daily between focusing on the abdominals and the major muscle groups (approximately 15 to 30 minutes)

  • Aqua AerobicsThis class format emphasizes cardiovascular conditioning and toning.  It is a great choice for those who enjoy water activities, seniors, and physically limited participants.  The water reduces orthopedic stress on ligaments, tendons, joints, bones, and muscles; however, it is not a “powder puff” workout.  Buoyancy and resistance equipment are used for variety and conditioning. (approximately 30 to 45 minutes)

  • Aqua Boxing - Drench your core, legs, and arms in this total body toning and cardio workout.  It combines traditional kickboxing moves with aqua aerobic moves to give you a fun and fit workout. Because you are in the water, this class helps you to increase joint range of motion and prevent stress-related joint injuries. (approximately 30 - 40 minutes)

  • Aqua Circuit Aerobic and toning stations in the pool (approximately 40 minutes)

  • Aqua Delta Bells A toning class using the delta bells in the pool (approximately 30 minutes)

  • Aqua Fit - Get fit with this low-impact, safe, and effective water workout. You will use your body, the water, and sometimes delta bells or noodles to tone and strengthen your arms, legs, and core muscles.  (approximately 30 - 40 minutes)

  • Aqua High-LowCardio class that incorporates 30 second low and quick moves and 30 second rebound power moves. (approximately 30 - 40 minutes).

  • Aqua Poker A fun interactive aerobics class using different equipment. (approximately 40 minutes)
  • Aqua Swing Jubilee- A snazzy aqua dance routine, set to the style of retro jazz but with a modern swinging flare. (approximately 40 minutes)
  • Aqua Tabata A high-intensity water workout which includes 20-second intervals and 10-second rests. (approximately 30 to 40 minutes)
  • Aqua Tabata Combo- A cardio class using delta bells, kickboards, noodles and frisbees. This class incorporates cardio and resistance. (approximately 40 minutes)
  • Aqua Tone and Stretch -  A slow Zen-type stretch and muscle-toning class. This workout will help you to increase range of motion and flexibility, while strengthening muscle and connective tissue that helps you to move through a range of motion.  (approximately 20 minutes)

  • Aqua Volleyball A fun aerobic activity filled with team spirit using a beach ball (approximately 30 to 40 minutes)

  • Around the World Cardio Get a fun aerobic and resistance/cardio workout while moving from station to station (approximately 40 minutes)

  • Bluegrass Buck Dancing - Embrace the culture and roots of Tennessee in this low impact/ high intensity rural dance called Calso, also known as flatfooting. The class starts with a leg strengthening, easy to follow, tutorial on the basic flatfoot moves. Then it becomes a heart thumping bluegrass buck dancing freestyle boogie, then we move into a waltz cool-down. (approximately 40 minutes)
  • Body Blast -  A total body workout that combines step, strength training, and core work to burn fat and sculpt muscles.  (approximately 40 minutes)

  • Body Stretch - A total body stretch class to help stretch and lengthen your muscles. This is a class that will help increase range of motion and give your joints and limbs more mobility to help reduce injuries and improve circulation.  (approximately 20 minutes)

  • Boot Camp - Inspired by a military boot camp, this class is to help you push yourself a little bit further than you would normally. It mixes traditional body weight and callisthenic exercises with interval and strength training. You can expect to possibly incorporate kettlebells, medicine balls, and other strength training tools.  (approximately 40 minutes)

  • Boxing Stations This class format provides low impact, high intensity moves, for the participants.  The class contains basic boxing moves and defense skills (approximately 40 minutes)

  • Butts ‘n’ Guts - A class that focuses on glute and abdominal strength and toning. Isolation and multi-muscle exercises are used to demand the most muscle recruitment possible, so that you may build and tone muscles in these two very important core areas of your body.  (approximately 30 minutes)

  • Cardio Interval - A great class to help you learn and utilize the cardio machines often found in a gym. You will learn and reap the benefits of a basic cardio interval workout while torching calories and dripping sweat! This class is limited to a certain number of participants, so you must sign up for it.  (approximately 30 - 40 minutes)

  • Chair ABTs-  Working core muscles and legs using a chair in seated and standing positions.  (approximately 30 minutes)

  • Challenge Course - Fun and challenging obstacle course over which participants negotiate obstacles to be climbed, crawled under, or crossed.

  • Core Works - Hit your entire core muscles! This class will strengthen all the muscles in your core in different ways. It includes many non-traditional, but very functional, movements and exercises. This class will strengthen the muscles you need to help prevent injuries and pain due to a weak core, as well as enhance other total body movements.  (approximately 30 minutes)

  • Cardio Conditioning A blend of high-intensity cardio moves incorporating the resistaball and resistance tubes (approximately 40 minutes)

  • Circuit Aerobics An excellent fat burning aerobics class using weight machines, free weights, and cardio moves (approximately 40 minutes)

  • Drum Roll -  This class captures the essence of movement and rhythm utilizing drum sticks and resist-a-balls. A fun class designed to improve physical and mental fitness.  (approximately 30 - 40 minutes)
  • Disco Aerobics- A fully choreographed dance routine taught with repetitive steps that build up to a full routine. (approximately 30 minutes)
  • Functional Fitness -  In this class you will get a challenging, effective, and full body workout that will prepare you for everyday activities. Learn exercises that will train your muscles to work together to strengthen your body for daily tasks that you may do at work, home, and sports.  (approximately 30 - 40 minutes)

  • Free Weight Intervals A timed cardio class using the step, resistaball, and free weights (approximately 40 minutes)

  • Free Weight Pump A total body workout with free weights that uses different exercises to target and tone every muscle.  (approximately 40 minutes)

  • Free Weight Workout This class is designed for the participant who is interested in full body toning. The class involves the use of free weights to sculpt muscles to provide a great workout from head to toe!  (approximately 40 minutes)

  • H.I.I.T. Cardio (High Intensity Interval Training) - An-interval based workout that uses high intensity moves to raise your heart rate with short work and rest intervals.  It often uses total body strength moves and plyometrics.  (approximately 30 minutes)

  • H.I.I.T. Strength (High Intensity Interval Training) - An interval-based workout that incorporates strength training exercises into intervals of work and rest. This workout will increase your cardiovascular strength, as well as your muscular strength and endurance!  (approximately 30 minutes)

  • Hula Hooping A core based class with a fun twist (approximately 30 minutes)
  • Hula Hooping Hoedown- A hoot n' holler of a fun hula time. Using weighted hula hoops for body core control, and for upper and lower body strengthening. This class includes cardio and dance to some foot stomping good tunes. (approximately 30 minutes)
  • *Indoor Cycling A cardio class that takes you on an indoor journey climbing hills, mountains, and racing straightaways to burn fat and build endurance; cycling is easy on joints and powered by pumped-up music (approximately 30 to 60 minutes)
  • Jazzy Drum Beats - This class captures the essence of movement and rhythm utilizing drum sticks and resiistaballs. A fun class set to the styles of retro jazz music. (approximately 30 minutes)
  • Kickboxing Circuit - An interval cardio-based workout that will also tone your total body. This class uses traditional kickboxing moves, such as punching and kicking, along with athletic sports drills in a non-traditional format, circuit training. It will give you an awesome sweat-drenched workout!  (approximately 40 minutes)

  • Low-Impact Aerobics PartyEasy to follow moves that are easy on the joints. (approximately 40 minutes)
  • Lower Body Blast- A non-cardio leg toning class using free weights and body resistance tubes. (approximately 30 minutes)
  • Outdoor Intervals Weather permitting, this is a great way to enjoy the outdoors while getting an aerobic workout.  Jogging, squats, lunges, and pushups are included in this workout while enjoying this quick tour around the main campus. (approximately 40 minutes)

  • Outdoor Cardio Excursion A variation of Outdoor Intervals using the natural inclines of the spa property to boost the heart while exploring beautiful vistas; weather permitting (approximately 40 minutes)

  • Pilates Beginning instruction on basic Pilates floor moves with a focus on breathing and strengthening the core muscles. (approximately 30 to 45 minutes)

  • Resistaball (Body Ball) This class uses the large rubber balls; a workout device used to improve balance, core strength, and toning (approximately 30 minutes)

  • Ring of Fire Intense 30-second cardio moves are followed by 30 seconds of free weights which is followed by core moves then repeat the process (approximately 30 - 40 minutes)

  • Rock Body - This is an intense class that will challenge you both physically and mentally! You will build your ultimate muscular strength, endurance, and power.  This class will help you to build and define muscles and give you a workout that will increase your level of fitness.  (approximately 30 - 40 minutes)

  • Roller Release - Release tension in your muscles and soft tissue by using rollers and pressure point therapy to massage away knots and tightness in your muscles. The techniques used will also promote flexibility, circulation, and even healing!  (approximately 30 minutes)

  • Roller Release Plus - A roller release class followed by a wonderful stretch. With this combination of classes, you will leave your muscles and surrounding soft tissues in a much better state of flexibility and functionality.  (approximately 30 minutes)

  • Sports Conditioning - A sports-inspired cardio workout for building strength and stamina. It combines athletic aerobic drills, strength, and stabilization exercises that will improve your balance, power, strength, and speed. (approximately 40 minutes)

  • Step Aerobics This powerfully energizing class is designed to enhance the lower body toning and to increase cardiovascular fitness (approximately 40 minutes)

  • Serene Stretch -  Relieve stress and tension by relaxing your body and mind in this Zen-type workout. You will improve the elasticity of your muscles, restore strength and tone to them, and strengthen and stretch connective tissue. You will also practice and improve muscle control and balance in a slow and peaceful atmosphere. (approximately 30 minutes)

  • Tabata Aerobics A high-intensity aerobic workout using 20-second intervals and 10-second rests (approximately 30 to 40 minutes

  • Tabata Cycling -  A high-intensity cycling workout using 20-second intervals and 10-second rests (approximately 30 to 40 minutes

  • Tabata Strength and Cycling - A high-intensity strength training and cycle workout using 20-second intervals and 10-second rests (approximately 30 to 40 minutes)
  • Tabata Strength- A cardio class alternating strength with free weights and cardio moves, using a step. (approximately 40 minutes)
  • Tubing Toning Tubes used to do resistance exercises, alternating between lower body and upper body (approximately 30 minutes)

  • Ultimate Abs - Challenge your abdominal strength in this class. It will use basic moves and raise their level of difficulty, as well as incorporate new and advanced exercises.  (approximately 15 minutes)
  • Upper Body Blast- A non-cardio, upper body toning class using free weights. (approximately 30 minutes)
  • Wallyball A lively, competitive team sport similar to volleyball but the ball is played off the wall in the racquetball court.  (approximately 30 to 40 minutes)

  • Weight Machines Available 24 hours a day.  Weight machines 101 is offered each day and teaches the correct form on each machine to prevent injury.  repetitions to add a little cardio for extra calorie burn (approximately 40 minutes)

  • Yoga Beginning instruction on Hatha Yoga with focus on relaxation, flexibility, and breathing. (approximately 1 hour)

  • Yoga with Meredith A range of gentle poses intended to align the body, coupled with breath and meditation to soothe the mind and uplift the spirit. A basic flow yoga for the end of the day. (approximately 45 to 60 minutes)

  • Zumba A fusion of body sculpting movements with each to follow dance steps to Latin and international music” (approximately 40 to 60 minutes)

               *Sign Up Sheets for Cycle Classes is in the Cycle Room.