STRENGTH &
CONDITIONING

PUT YOUR BACK, FRONT, ARMS, AND LEGS INTO IT

Build muscle, improve your agility, and increase your stamina.
Our instructors guide you safely through each workout, while the perfect soundtrack sets the mood.

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OUR INSTRUCTORS

They’ll push you forward and pull you in new directions—whatever it takes to make you feel fitter.
Meet some of the best trainers and instructors in Baltimore.

Lori O’Donnell

Instructor

Bonnie Brown

Instructor

STRENGTH & CONDITIONING CLASSES

LES MILLS BODYATTACK™

30 MINUTES

This sports-inspired, high-energy interval training class combines athletic aerobic movements with strength and stabilization exercises. Dynamic instructors and powerful music motivate everyone towards their fitness goals—from weekend athletes to hard-core competitors.

RESULTS:

  • Tones & shapes
  • Increases strength & endurance
  • Builds self-confidence

INTENSITY:

Moderate to High

CANTONCRANBROOKELDERSBURGFORT AVENUETOWSONWHITE MARSH

LES MILLS BODYCOMBAT™

55 MINUTES

This fiercely energetic cardio workout draws inspiration from a wide array of martial arts such as karate, boxing, taekwondo, tai chi, and muay thai. Supported by driving music and powerful role model instructors, you’ll strike, punch, and kick through calories to attain superior cardio fitness.

RESULTS:

  • Tones & shapes
  • Increases strength & endurance
  • Builds self-confidence

INTENSITY:

Moderate to High

CANTONCRANBROOKELDERSBURGFORT AVENUETOWSONWHITE MARSH

LES MILLS BODYCOMBAT EXPRESS™

30 MINUTES

This is the 30-minute version of our empowering, martial arts-inspired BODYCOMBAT™ program. Supported by driving music and powerful role model instructors, you’ll strike, punch, and kick through calories to attain superior cardio fitness.

RESULTS:

  • Tones & shapes
  • Increases strength & endurance
  • Builds self-confidence

INTENSITY:

Moderate to High

CANTONCRANBROOKELDERSBURGFORT AVENUETOWSONWHITE MARSH

LES MILLS BODYFLOW™

30 or 55 MINUTES

This yoga, tai chi, and Pilates workout builds flexibility and strength, and leaves you feeling centered and calm. Controlled breathing, concentration, and a series of stretches, moves, and poses to music bring your body into a state of harmony and balance.

RESULTS:

  • Improves joint flexibility & range of motion
  • Tones & shapes
  • Enhances mental wellbeing

INTENSITY:

Low to Moderate

BUCKINGHAMCANTONCRANBROOKDOWNTOWN CLUBELDERSBURGFORT AVENUETOWSONWHITE MARSH

LES MILLS BODYPUMP EXPRESS™

45 MINUTES

A shorter version of BODYPUMP™, this class will sculpt, tone, and strengthen your entire body–fast! Focusing on low weight loads and high repetition movements, you’ll burn fat, gain strength, and quickly produce lean body muscle conditioning.

RESULTS:

  • Increases strength & endurance
  • Tones & shapes
  • Helps maintain bone health

INTENSITY:

Moderate to High

BUCKINGHAMCANTONCRANBROOKDOWNTOWN CLUBELDERSBURGFORT AVENUEOWINGS MILLSTOWSONWHITE MARSH

LES MILLS BODYSTEP™

55 MINUTES

In this class you’ll combine basic stepping to tone your butt and thighs with moves like burpees, push ups, and weight plate exercises to work the upper body. Our instructors coach you safely through the workout, while injecting a whole lot of fun and personality along the way.

RESULTS:

  • Improves heart & lung fitness, agility & coordination
  • Increases strength & endurance

INTENSITY:

Moderate to High

ELDERSBURGTOWSON

LES MILLS BODYVIVE 3.1™

45 MINUTES

BODYVIVE 3.1 is not only the optimal mix of strength, cardio, and core training, it’s also one of safest and most effective workouts around. The lunges, squats, running, and tubing exercises help you burn up to 490 calories each class*. The great music leaves you energized and feeling great.

* Exercise intensity and energy expenditure during the Les Mills BODYVIVE™ group fitness class, Fitology, April 2013.

RESULTS:

  • Improves heart & lung fitness
  • Tones & shapes
  • Strengthens the core
  • Reduces stress

INTENSITY:

Low to Moderate

CRANBROOKELDERSBURGFORT AVENUEOWINGS MILLSTOWSONWHITE MARSHBUCKINGHAMCANTON

BOXING

55 MINUTES

Merritt Ringside is a fitness-based boxing workout that will leave you feeling like a champ! Using heavy bags, boxing training techniques, and bootcamp style cardio drills, this class will make you sweat and feel like a prize fighter! Bring your boxing gloves and hand wraps (available for sale at our Pro Shop).

RESULTS:

  • Tones & shapes
  • Increases strength & endurance
  • Builds self-confidence

INTENSITY:

Moderate to High

DOWNTOWN CLUB

CORE ESSENTIALS

15 MINUTES

Incorporating a combination of sports drills, this total body challenge focuses on glute and ab strengthening exercises and balance training, and concludes with stretching. Continuous movement keeps your heart-rate up, with options to accommodate most fitness levels.

RESULTS:

  • Tightens & tones
  • Core muscles improve functional strength for balance, mobility, & injury prevention

INTENSITY:

Moderate to High

CANTONCRANBROOKDOWNTOWN CLUBOWINGS MILLSTOWSON

LES MILLS CXWORX

30 MINUTES

Trained instructors guide you through correct technique as you work with resistance tubes and weight plates, as well as body weight exercises like crunches and hovers. This class hones in on the torso and sling muscles that connect your upper body to your lower body, along with some hip, butt, and lower back exercises.

RESULTS:

  • Tightens & tones
  • Core muscles improve functional strength for balance, mobility, & injury prevention

INTENSITY:

Moderate to High

BUCKINGHAMCANTONCRANBROOKDOWNTOWN CLUBELDERSBURGTOWSON

HI/LO CHALLENGE

75 MINUTES

This traditional hi/lo impact aerobic class will knock your socks off! Burn calories, strengthen and tone your body, and enhance your coordination through a combination of aerobics, strength training, and abdominal exercises.

RESULTS:

  • Improves heart & lung fitness
  • Tones & shapes

INTENSITY:

Moderate to High

ELDERSBURG

Strength & Conditioning Schedules

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