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. Most of the class is in an upright, standing position. Flotation belts are available if the 5′ depth is too deep. Beneficial for those concerned about placing stress on joints. “Chronic Condition Friendly” and “Older Adult Friendly” class.

Aqua Yoga:

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

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.

Body Firm Super Sculpt:

Use bands to firm and tone 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.

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.

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 body weight 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? Class uses free weights, resistance bands, and body weight 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!

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.

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 have 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.

HAABIT – 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.. Class uses elastic resistance bands, weights, your own body weight, and includes some cardio interval training.

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!

Kickboxing:

Punch, kick, bob and weave your way to a higher fitness level. A today 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 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 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 are 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.

Power 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.

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.

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.

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.

Yoga:

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

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 balance practice of the Pilates Method to create peaceful alignment in your body, better posture, increased energy and good health.

Yoga/Pilates 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, soft balls, and yoga blocks to challenge you, make you stronger and longer, and improve your overall endurance and stamina.

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 you 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!

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 body weight 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 light weight 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, soft balls, and yoga blocks to challenge you, make you stronger and longer, and improve your overall endurance and stamina.

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!