Zumba Freestyle

[Ellington Walford]

Beforewe get to that, I want to say that I have taught both pre-choreographed, pre-formatted and freestyle classes during my 10 years as a group fitness instructor. I got my start with Les Mills group fitness, I stayed with that for a long time, tried some freestyle (mostly outdoor boot camps and a core-focused class), coached at Orangetheory (which is a studio where instructors are given the moves, but have the ability to choose music and make small adjustments as well), and today, I teach a mixture of Les Mills pre-choreographed classes (which I memorize and deliver), as well as Bootybarre pre-formatted classes (which I put together by picking and choosing from sets of provided moves, selecting my own counts and reps and adding my own music and modifying as needed per each class), and so I feel I have a great mix.

As a note: In order to teach freestyle programs, you can either obtain a general group fitness instructor certificate through AFAA, or you can get a branded cycling or spinning certification, or a Pilates or yoga certification, etc.

No matter what type of format you choose to teach, freestyle, pre-formatted or pre-choreographed, keep working on your craft, keep trying to get more people moving and keep up your with own fitness and recovery as well.

Great article carrie! At soul body we choreograph our barre classes for our certified instructors and they are loving it For exactly the reasons you listed above!! Plus the sb community (our squad) is so motivAting and inspires their participants from the energy and inspiration these classes bring.

The Nook Fitness Center features dynamic, energetic and results-driven group fitness classes. Our expert and certified instructors bring enthusiasm and passion to every class. This is the perfect opportunity to meet new people while getting a great workout in a group setting. Non-members can purchase open classes when available.

BODYPUMPTM (45 & 55 min) This is a Les Mills class that is the original barbell class that strengthens your entire body. This workout challenges all your major muscle groups by using the best weight room exercises such as squats, presses, lifts and curls safely and effectively. We also offer a 45 minute BODYPUMP Lite class and PUMP-45 for those returning from an injury, short on time, or the time just works!

Pilates (30 & 45 min) This method of movement focuses on strength from the inside out. It uses ALL muscles, including the deep muscles you cannot see. Pilates is not a quick fix, but if you stick with it, it WILL change your body.

BODYCOMBATTM (30-55 min) This Les Mills class is the empowering cardio workout where you are totally unleashed. This fiercely energetic program is inspired by mixed martial arts and draws from karate, boxing, taekwondo, tai chi and muay thai.

Drumming Workout (45 min) A higher intense, FUN cardio/strength workout, that is great for all ages. Start with simple drumming moves, and move into more complex sequences. Class starts in a seated position and up to standing as we get more involved with the music and movement.

Water Rowing (30 min) Long renowned as the perfect aerobic exercise, the Water Rower is unmatched with its ability to burn calories within a perceived level of exertion. Low impact and body weight bearing, the Water Rower is perfect for any user.

FLOW (45 min) is an athletic fusion of yoga, tai chi and Pilates. It builds flexibility and strength while leaving you feeling centered and balanced. Active yoga sequences and challenging poses, followed by stretches and a short meditation, are all set to modern music to create a holistic workout. Class is practiced barefoot for a safer grip on the mat. (Mats available)

Yoga (55 min) This yoga has its roots in Ashtanga. Instructors will alternate the areas of focus with each class while, still incorporating core strength, balance, flexibility, & mindfulness. It is a full body practice that will leave you feeling energized and relaxed all in one.

Senior Yoga (45 min) Get ready to move through a complete series of typical yoga poses, with the support of the chair beside you. Experience posture and poses designed to increase flexibility, balance and range of movement. Restorative breathing exercises and final relaxation will promote stress reduction and mental clarity. This class is suitable for all levels.

CYCLE Exp. (30 min) A cycle class with a shorter warm up and stretch. Although this is marketed as a high intensity class, we will have options for all levels. This class is for those that want to get in and get out. Like Cyclcology, this freestyle format will vary with each instructor. Senior Cycle is a great option on Thursdays at 10:15am for those new to Cycle.

Cycle Bootcamp (45 min) This combo class will take you through 45 minutes on and off the bike. You will be using your own bodyweight as well as dumbbells and resistance bands. Pair all this with bike segments consisting of climbs, sprints, and more...and you've got Cycle Bootcamp!

SILVERSNEAKERSTM YOGA (45 min.) Get ready to move through a complete series of seated and standing yoga poses. Chair support is offered so you can perform a variety of seated and standing postures designed to increase flexibility, balance and range of movement. Restorative breathing exercises and final relaxation will promote stress reduction and mental clarity. This class is suitable for nearly every fitness levels.

SILVERSNEAKERSTM CIRCUIT (45 min.) The SilverSneakers Circuit workout offers standing, low-impact choreography alternated with standing upper-body strength work with hand-held weights, elastic tubing with handles and a SilverSneakers ball. A chair is available for support. This class is suitable for nearly every fitness level and can be adapted depending on the skill of individual participants.

SILVERSNEAKERSTM CLASSIC (45 min.) Have fun and move to the music through a variety of exercises designed to increase muscle strength, range of movement and activities for daily living. Hand-held weights, elastic tubing with handles and a SilverSneakers ball are offered for resistance. A chair is used for seated exercises and standing support. This class can be adapted by the student depending on their fitness level and abilities. It is suitable for beginning to intermediate skill levels.

SILVERSNEAKERSTM EnerChi - In a guided flow increases strength and vitality. In EnerChi you will teach participants the foundations of weight transfer and rhythmic movement along with awareness and focused breathing. (TaiChi is currently being incorporated with our regular scheduled Yoga classes).

Drumming Workout (45 min) A higher intense, FUN cardio/strength workout that is great for all ages. Start with simple drumming moves and move into more complex sequences. Class starts in a seated position and up to standing as we get more involved with the music and the movement.

GRIT Strength is a 30-minute Les Mills high-intensity interval training (HIIT) workout class, designed to improve strength and build lean muscle. This workout uses barbell, weight plate and body weight exercises to blast all major muscle groups.

GRIT Cardio is a 30-minute Les Mills high-intensity interval training (HIIT) workout class that improves cardiovascular fitness, increase speed and maximize calorie burn. This workout uses a variety of body weight exercises and provides the challenge and intensity you need to get results fast.

Zumba Class with singer Judy Torres "the freestyle Queen" has been confirmed. She will be doing an hour class and a meet and greet April 21 at 7:30pm. Tickets must be purchased in advance as space is limited. Contact me if you would like to purchase one. $20 a person

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Fitness in the Park is back for the 2024 season and classes are FREE!

As part of our Parks Levy commitment, we're trying to help more people use our parks and activities, especially seniors, teens, people of color, immigrants, people with disabilities, and those with less money. Please be prepared to answer a short demographic questionnaire before participating in Fitness in the Park this summer.

PP&R classes, activities, rentals, and sports events may be canceled due to inclement weather, such as ice, snow, or extreme heat. Call 503-823-2533 or visit portland.gov/parks/closures for the most current information. Some recreation programs may run as conditions and staff availability allow. Safety is a major factor in determining operations at each PP&R facility. PP&R facilities, our social media outlets, and our website will all feature operating information including opening and closing times.

Belly Dancing

Exercise your body and spirit while learning ancient, evolving belly dance techniques. Improve posture, strength and stretch. Learn the fundamentals of universal belly dance language for your own dance journey.

Dance Fit and Flow

This dance class is designated to support your mobility, strength, and overall fitness while leaving you to get out of your head and into your body! Dance Fit & Flow progresses from a gentle warm-up to light choreography and space to explore and freestyle, and closes with deep stretch and relaxation to support physical integration.

Balance and Agility

Boost your balance and agility with exercises using tools like Franklin Method balls, resistance bands, and movements across all three planes of motion. Challenge your body and spatial awareness for improved balance, agility, and functional movement. Suitable for everyone, regardless of age and ability

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