Scroll down the page for Stanford Redwood City Class Descriptions

Main Campus:

Aqua Fitness:

Have fun getting a full-body workout while utilizing the low-impact properties of water with music-based choreography. The emphasis will be on cardio-respiratory endurance, core & muscle strength, improving balance & posture, toning up and burning fat. Come SPLASH water to your health! This class blends cardio-conditioning and body-toning into a full-body workout. Classes held in shallow water or deep water. Most of the class is in an upright, standing position. Flotation belts are available. Beneficial for those concerned about placing stress on joints.

Aqua Yoga:

A compliment to any fitness routine, this low-impact, the pool-based class teaches yoga poses and breathing techniques to aid in improving strength, balance and range of motion.

Barre Blast:

This class is an upbeat and fun mix of ballet barre strength training, yoga, and Pilates. The class is designed to hit on all muscle groups with a focus on glutes, arms and abs.  We use light weights with a high rep technique for combination/vertical integrated training, as well as the barre for some focused glute and leg work, and finally the mat for a variety of ab exercises, cool down and stretching.  The class is challenging, but it’s also good for every fitness level, and there is no prior barre knowledge needed!

Barre Fusion:

This yoga- and pilates-inflected take on barre is designed to combine the intense glute work that barre is known for with core exercises designed to challenge every level. We begin with exercises for arms, core, and back on the mat and then proceed to work out those legs with exercises originally designed for ballet. There’s no actual dancing involved, so don’t worry if you’ve never seen a ballet barre before!

Barre Sculpt:

This class works all muscle groups in 50 minutes. Using barre-inspired exercises you will strengthen and lengthen your muscles, increase your flexibility, and improve your balance. Please bring a yoga mat to class.

BollyX Cardio Dance:

We’ll kick off the week with a workout that pairs the best Bollywood party songs with Hollywood hits in a choreography mash-up format. BollyX is a high intensity, Bollywood-meets-Hollywood cardio dance workout that pairs the best Bollywood and Bhangra party songs with Western pop, dance, and R&B hits. Let the drama and energy of Bollywood bring out your inner diva and rockstar. This class uses a follow-along format similar to cardio dance workouts like Zumba.

Body Conditioning

Full-body conditioning workout for everyone designed to enhance muscle definition, balance, strength, and endurance in major muscle groups. Focus on the upper and lower body, as well as the core. The class uses elastic resistance bands, weights, your own body weight, and includes some cardio interval training. (Formerly known as HAABIT)

Body Firm Super Sculpt:

Use bands to firm and tone the body. Extra attention is paid to sculpting arms, chest, hips, abs and thighs using tailored movements. Wear comfortable athletic clothing and shoes. Bring a mat or towel and water bottle. Mats will not be provided.

Bootcamp:

Bring enthusiasm, effort, and a positive mindset to this class.  Every class varies but will always offer a total body workout through circuit training, HIIT (High-Intensity Interval Training), bodyweight exercises, resistance training, plyometrics, and more.  Classes are often “Team” based and all fitness levels are welcome.

Bootcamp Drop n Go:

Drop the weight and Go for your fitness goals. This class includes cardio and strength activities done in a Boot Camp style. The easy to follow activities can be modified to be as challenging as you want.

Boxing:

Learn basic boxing fundamentals and techniques while at the same time improving your conditioning through high-intensity interval training, plyometrics and bodyweight exercises. Boxing gloves are required for this class (16 oz preferred), gloves are not provided.

Burn & Build Bootcamp:

This is a 50-minute high-intensity class that alternates intervals of cardio and strength training in choreographed routines set to music. No equipment is needed. (Because of the high-intensity nature of the class, athletic shoes are required and it is strongly advised that you arrive promptly for the full warm up.)

Butts n Guts:

Want a focused workout that targets the core and glutes? The class uses free weights, resistance bands, and bodyweight exercises to target your entire body, with a special focus on abs, thighs, and glutes. All levels welcome.

Cardio Dance:

Cardio Dance combines traditional aerobic routines with dance-based choreography including swing, salsa, hip-hop, modern, African and Jazz. No experience necessary; just a love of movement and upbeat music!

305 Fitness Cardio Dance:

305 Fitness is an addictive dance cardio party set to a DJ mix of pop and hip hop music. Forget the fancy footwork—the focus is on high-energy, fun, full-body moves, so you can get you heart rate up and release endorphins. A ten minute strength-training segment will leave you feeling empowered. This workout invites everyone to express themselves, free of judgment!

Cardio Strength:

Cardio Strength is a high energy Cardio dance class mixed with strength training intervals. Free weights and exercise bands are used in this class to provide a fun and effective workout.

Cardio Rhythms

Cardio Strength is a high energy Cardio dance class mixed with strength training intervals. Free weights and exercise bands are used in this class to provide a fun and effective workout.

Cross Training:

A variety of cardio interval training, muscle conditioning, and stretching exercises are performed to improve overall full-body strength and conditioning.

Dance Barre Fusion

Set to hot dance tracks, this class focuses on alignment, core strength and grace while you move through movement, ranging from Ballet to hip hop.

F45:

F45 is a combination of High-Intensity Interval Training (HIIT), Circuit Training, and Functional Training in a team environment. Interval, cardiovascular and strength training has been proven to be an effective method for burning fat and building lean muscle. All in 45 minutes! The Stanford F45 format schedule will always follow the world schedule pattern: Monday/Wednesday/Friday – cardio-based training & Tuesday/Thursday – resistance based training.

Fitness Court:

Bring your workout outdoors with this bodyweight circuit-training class. The equipment provided by the court challenges all fitness levels utilizing 7 functional movements (core, squat, push, lunge, pull, agility, bend). This total body workout helps builds strength, endurance, coordination, balance, and much more.

Flow Yoga:

Within a flowing sequence of postures, this class focuses on alignment, balance, and concentration. Emphasis will be placed on core strength and breath awareness. Participants will increase strength and flexibility.

Gentle Yoga:

Class is designed to gradually introduce alignment and yoga postures as well as relaxation techniques and serves as a transition to regular yoga classes. “Chronic Condition Friendly” and “Older Adult Friendly” class.

Indoor Cycling:

Indoor cycling classes welcome all levels and abilities.  Instructors motivate participants through jumps, hill climbs, intervals and flat roads for a fantastic cardio workout.  Fun, upbeat music keeps you motivated and makes class fun!

Jungle Gym

The adult fitness playground class! Using the Life Fitness Synrgy 360, this ultimate multi-station equipment lets you have it all! This interval-based class utilizes a variety of equipment including cables, weights, monkey bars, TRX, kettlebells and more. You can increase strength, power, coordination, and agility, all with a fun cardio kick!

Kickboxing:

Punch, kick, bob and weave your way to a higher fitness level. A today’s body workout combining kickboxing and MMA techniques, focusing on cardiovascular endurance and core training.

Mat Pilates:

This mat-based workout is designed to help participants develop long, lean muscles, gain core strength and stability, and increase mind-body awareness. Various props may be utilized.

Pilates Barre Fusion:

This yoga- and pilates-inflected take on barre is designed to combine the intense glute work barre is known for, with core exercises designed to challenge every level. We begin with exercises for arms, core, and back on the mat and then proceed to work out those legs with exercises originally designed for ballet. There’s no actual dancing involved, so don’t worry if you’ve never seen a ballet barre before! No shoes or socks necessary.

Pilates Challenge:

This fast-paced Pilates class borrows from yoga, barre, and Bootcamp to challenge your stamina and condition your whole body–especially your core! Combining classic Pilates exercises with fresh challenges and a healthy dose of humor, our sessions will improve spinal alignment, deepen breathing, and cultivate body awareness. All levels welcome!

Pilates Sculpt & Conditioning Mat

This creative combination class is a challenging workout that blends the elegant precision, control, concentration and flow of Pilates with dynamic resistance training using Thera bands. You will sculpt your core, tone muscles and greatly improve balance and flexibility with this full-body movement class. Many of the exercises will also creatively use Pilates balls, Pilates Circles, and Yoga blocks to challenge you, make you stronger, longer and improve your overall endurance and stamina.

Pilates Strength and Length:

Traditional Pilates Mat class focusing on strengthening the deep core and toning all muscle groups, followed by lengthening the muscles through focused stretching. Developing stability and healthy posture is practiced, as well as breath and release work. Props including bands, light weights, Pilates rings, and stability and Pilates balls are used to further enhance this mind-body class.

Pilates Plus

Traditional Pilates mat exercises plus a variety of props used to further lengthen, strengthen and challenge your muscles. Rings, rollers, light weights, balls, and bands are incorporated into the class, in addition to balance work, stretching, and tips to develop better posture.

Power Focus

This class combines fast paced cardio intervals with strength training, Pilates and yoga; performed with weights to keep the heart rate up and the energy flowing.

Power/Vinyasa Yoga:

This is a powerful, energetic form of yoga where students move fluidly from one posture to the next while connecting their breath to their movements. It incorporates strength, flexibility, balance, and both physical and mental stamina. The class is open to all levels offering modifications and the opportunity to try on inversions.

Pre/Post-Natal Cardio Strength:

Motherhood is a huge life transition! Our experienced instructors create a safe, supportive, nurturing environment to empower women through this transformative experience while also providing the opportunity to connect with other mothers. The pace of our classes accommodates the needs of all pre-and post-natal mothers. Quarterly program fee allows access to both classes.

Pre/Post-Natal Yoga:

Practice and learn yogic breath, posture and movement designed especially for the expectant and new mother to help diminish the discomforts of pregnancy, create a connection with babies, and prepare physically and mentally for the challenge of labor and parenthood. Build relationships with other moms in a fun and safe environment while enjoying an all-level practice.

Regeneration:

In this class, you’ll be guided through techniques using self-massage therapy that will release tight muscles, increase joint range of motion, reduce the risk of overuse injuries, and more. You will utilize tools such as foam rollers, therapy balls, and yoga straps that will leave you feeling great and rejuvenated.

Strength Bootcamp

Bring enthusiasm, effort, and a positive mindset to this class.  Every class varies but will always offer a total body workout through circuit training, HIIT (High-Intensity Interval Training), bodyweight exercises, resistance training, and plyometrics with a focus on strength.  All fitness levels are welcome to attend.

Swim Conditioning:

This class is for those who are capable of swimming 100-yard intervals in the 4 competitive strokes. On average, 1500 yards will be swum per class. In this class, you will improve your cardiovascular endurance through directed workouts consisting of both distance and sprint swimming. Corrections to technique will be given as needed.

Total Body Workout:

Challenge your body with a combination of cardio and strength movement patterns, high intensity intervals and Tabata training. This class is perfect for anyone trying to improve their fitness and health. Beginners can work at their own levels and intermediate and advanced students will be pushed to their limit by this full-body workout.

Train to Run:

No matter where you are in your running career we will work on goal setting and improving running efficiency and overall performance. One day a week will be speed work at the track. The other day will be to hone in on pacing and to get a feel for the road/trail. Special attention to running form, working smarter not harder and how to best prevent injury is integrated into each workout. The focus in on fun and overall wellness.

TRX:

TRX Suspension Training is a workout utilizing a system of suspended straps with handles, allowing the user to leverage their body weight as they train. This interval-based class will keep the heart rate elevated while transitioning between cardio and strength intervals to develop strength, balance, flexibility, endurance, coordination, and core stability.

TRX Bootcamp:

TRX Suspension Training is a workout utilizing a system of suspended straps with handles, allowing the user to leverage their body weight as they train. This interval-based class will keep the heart rate elevated while transitioning between cardio and strength intervals to develop strength, balance, flexibility, endurance, coordination, and core stability.

Vinyasa Yoga:

This yoga flow class moves through sun salutations, standing poses, balance poses, and seated stretches to get blood and energy moving throughout the body. We work on full-body strength and flexibility and focus on connecting movements to the breath. The class is open to all levels and offers modifications.

Yin Roll and Release

This Yin style yoga class moves slow and smooth, incorporating the use of props to ease and eliminate tension, allowing for more mobility and flexibility. A great class for athletes looking to release tension, and those who maybe looking for a more mellow class. 

Yoga:

This class focuses on connecting breath to movement, building heat, strength and flexibility.

Yoga Bootcamp:

With a yoga foundation, this class infuses cardio bursts, strength moves, and some sweat into your favorite power yoga sequences! This class is mat-based and barefoot, with additional equipment like weights, bands, or balls provided as needed.

Yogalates:

Designed for people who want a vigorous yoga practice and those seeking an expanded Pilates practice. The timeless traditions of yoga blend seamlessly with postural strength and balanced practice of the Pilates Method to create peaceful alignment in your body, better posture, increased energy and good health.

Yoga Flow & Restore:

Recover from stress and develop strength and flexibility in this smooth yet powerful flow that unites breath and movement. This practice focuses on alignment and balance which helps improve mobility and concentration. All levels encouraged.

Yoga Pilates Fusion:

Designed for people who want a vigorous yoga practice and those seeking an expanded Pilates practice. The timeless traditions of yoga blend seamlessly with postural strength and balance practice of the Pilates Method to create peaceful alignment in your body, better posture, increased energy and good health.

Yoga for Runners and Athletes:

Athletes specifically, and everyone else, will benefit from this unique intelligent approach to healthy mindful movement. You will learn to move, breathe and focus in ways that significantly improve mobility and body connectivity. Yoga is a time-tested practice that we have optimized to foster balanced flexibility, functional strength, core connectivity, and whole-body integration, which improves form, efficiency, range and power. And for your athletes, the fundamentals of concentration and breath awareness improve mental focus and mental endurance – internal assets that are important during long periods of athletic activity. This yoga class directly addresses common athletic challenges, optimizing your performance, and keeping you injury-free, feeling great, and in the game for many years to come.

Zumba

Latin and international music joined with high and low intensity moves for a fun, effective dance-based fitness class. No dance experience is required- just keep moving!

Zumbarre

Zumbarre is a mixture of cardio dances (Zumba) and Barre Fitness that combines cardio and muscular fitness into a single challenging class. You will burn calories while having fun. Zumbarre will improve your cardiovascular fitness, muscular endurance and strength. It makes you more flexible, and improves stability through a stronger core. You will move, lift and sweat.

Stanford Redwood City Classes

Aqua Fitness:

Enjoy the benefits of getting a total body workout in the aquatic environment. You will burn calories & fat while exercising your primary muscle groups while improving your stability, balance, posture, strength; improved joint mobility, back strength, cardio & respiratory systems, muscle tone.  All levels of fitness are welcome to attend this fun, music-based class!

Aqua Bootcamp:

This aqua-based circuit training class is a low impact, total body workout for all fitness levels.  This unique aqua class will utilize in-water cycling and treadmill equipment, combined with other water-based gear.  This fitness experience will be challenging and fun. Swimwear is required, water shoes are recommended.

Barreless Barre:

This fitness class incorporates elements of Pilates, yoga, ballet, and functional training. In each energizing workout, participants will use exercise equipment such as mini-balls and small hand weights to sculpt, slim and stretch the entire body. The isometric movements that take place reduce pressure on joints, help participants build more lean muscle mass, raise metabolic rate and improve core strength and posture.

Bootcamp:

Bring enthusiasm, effort, and a positive mindset to this class.  Every class varies but will always offer a total body workout through circuit training, HIIT (High-Intensity Interval Training), bodyweight exercises, resistance training, plyometrics, and more.  Classes are often “Team-Based” and all fitness levels are welcome.

Boxing for Fitness

Learn basic boxing fundamentals and techniques while improving your conditioning through high-intensity interval training, plyometrics, and bodyweight exercises. Boxing gloves are not required, but you are encouraged to bring your own.  

Cycling:

This class is designed for all fitness levels to give you a challenging cardiovascular workout. Each class will vary but you can expect: upbeat music, hill climbs, sprints, intervals and more challenges.

Cycling/TRX Combo:

This combo class starts with 25 minutes of cycling that combines jumps, intervals, hills and sprints set to fun, energetic music followed by 25 minutes of TRX suspension training workout. Significant core strengthening will be integrated into each TRX back, shoulder, chest, hip and leg exercise.

Flow Yoga:

Within a flowing sequence of postures, this class focuses on alignment, balance and concentration connecting breath to movement. Participants will increase strength and flexibility.

Hatha Yoga:

Hatha Yoga is a well balanced yoga practice, allowing you room to breathe, tune into your body and experience the yoga asanas with steadiness and ease. 

Healthy Back:

Gentle and effective movement-based class designed to increase spinal mobility and stability.  Attention is given to proper posture and body mechanics. This is an all-level class.

HIIT (High Intensity Interval Training) & Core:

This is a total body, heart pumping, aerobic and strength conditioning workout. This interval-based class combines full-body strength training with high-intensity cardio bursts designed to tone your body, and improve your endurance. The class ends with 15 minutes of core/abs and 5 minutes of stretching.

HIIT (High Intensity Interval Training) Cycle & Sculpt:

This interval based class alternates between hill climbs or sprints on the bike and lightweight body sculpting exercises either on or off the bike.  All fitness levels welcome.

Mat Pilates:

This mat-based workout is demanding, efficient, and a safe way to build strong core strength and lean muscles.  Done with precision, focus, and control, this total body workout is highly rewarding and will increase your body awareness and strength in a sustainable way.

Meditation Monday:

Join us for a guided meditation in the Contemplation Studio.

Pilates/Yoga Fusion:

This class blends the elegant precision of Pilates with the dynamic flow of yoga. Develop core strength, tone muscles, improve balance and flexibility. Many of the exercises will creatively use Therabands, softballs, and yoga blocks to challenge you, make you stronger and longer, and improve your overall endurance and stamina.

Power Yoga:

Fast and dynamic vinyasa yoga, that focuses on building full-body strength, increasing flexibility, and finding balance.

Tai Chi:

Tai Chi movements are calming and relaxing. They help reduce stress by releasing muscle tension, improving balance and mind-body coordination. This class is safe aerobic exercise that enhances limb strength, flexibility in joints and improve circulation in the inner system. It is ideal for those who work in the office or on computers. “Chronic Condition Friendly” and “Older Adult Friendly” class. 

Total Body Circuit Training:

Several exercises are cycled into a circuit for a full-body workout to enhance muscle definition, core, balance, strength and improve overall health.  A variety of movements and resistance equipment will be utilized during each class to work your upper body, core, lower body, and cardiovascular system.

TRX:

TRX suspension training workouts leverage gravity and your body weight to perform hundreds of suspended and Boot Camp type exercises. You’re in control of how much you want to challenge yourself on each exercise. All fitness levels welcome.

Zumba:

Fuses Latin, international and popular music with high and low-intensity moves for a fun and effective workout. No dance experience required – just keep moving and smiling!

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