Zumba is a dance and cardio fitness class where you will shimmy and shake to the best tunes. From head and shoulder rolls that loosen up the neck and warms up the upper body, to footwork that strengthens and stretches calves and ankles, this method touches on nearly every muscle and joint. This is a choreographed class that provides intervals of intensity for fat burning benefits with loads of fun. No previous dance experience required.
Our signature ZCycle ride is indoor cycling re-invented. Part spin class and part dance party. You will work your legs with seated sprints, standing climbs, hovering and much more with this high energy and fun workout. Your arms will also get toned, as hand-weights will also be involved mid-way through. Suitable for all levels, you’ll be addicted from the rush and group spirit of these sessions.
ZCycle Interval Training is a dynamic indoor cycling session that takes you through fast flats and climbs with a mix of moderate to high intensity efforts. You will go back and forth between speed training, climbing, active recovery and interval training. Great for all levels as you’ll be riding at 80-90% of your maximum heart rate.
ZCycle Interval Training是动态的室内骑行课程，将会带你体验高强度努力的快速平爬。你会不断经历速度训练、攀爬、积极恢复和间断训练等过程。适合所有水平的人群，你们会用最高心率的80%-90%来骑行。
ZCycle HIIT is an explosive indoor cycling training session designed for quick results. Using the interval training method of maximum efforts, the first half of the workout will be a full-on HIIT cycle with speed and metabolic conditioning as you get pushed to your limits, building endurance and strength throughout. The second half of the ride will take you back to regular interval training focus on speed and climbs combined with active recovery. Not for the faint hearted but great for those looking for a challenge.
This vibrant and addictive dance workout will have you moving and grooving to the most popular hits alongside some very hot dance moves. These sessions are the perfect way to shape up and let your inner diva out – no dance experience required. You’ll be taken through each track with its own stand-alone dance routine. Starting with basic warm ups, it’ll be followed by uncomplicated but fun-loving dance combinations to the hottest songs. You’ll not only have time to perfect the simple moves, but the combination of high intensity and recovery tracks will give you a great burn.
This full body cardio workout will really tone your butt and thighs and for you to showcase your rhythm and flair! There are always a lot of options, from beginners to advance, to get you through the workout safely. Two cardio blocks of work will push fat burning systems into high gear, get your heart rate up and increase your overall cardio fitness. It will also improve your coordination and agility. You can burn up to 620 calories and are guaranteed to leave the class with a big smile on your face!
This aerobics session consists of sets of choreographed movements performed on aerobic steps. You will move with the music which is designed to work your lower body, upper body, and cardiovascular system. Incorporating both upper and lower body movements together will improve your coordination and agility, and the constant push up onto the step will increase leg strength. This calorie burning workout will also help build your muscular endurance and stamina, allowing your physique to shape up perfectly in no time.
FreeStyle Step 这项有氧课程由在⼀一系列精⼼设计可在踏板上进⾏行行的动作组成。你会随着⾳音乐⼀一起舞动，使你的下半身、上半身和⼼心⾎血管系统等都得到锻炼。将上下半身的动作融合在⼀一起可以改进你的协调性和灵敏敏性，同时不不断在踏板上运动可以增强腿部⼒力力量量。这项燃烧卡路路⾥里里的锻炼同样也能建⽴立你的肌⾁肉忍耐⼒力力和持久⼒力力，使你的体型在短时间内达到完美。
This high-intensity interval training consists of ultra-high-intensity exercises in a specific 20-seconds on, 10-seconds off interval. Tabata training will keep you doing one movement for 4-minutes in 8 rounds total. Those 4-minutes will push your body to it’s absolute limit. Be prepared to burn those calories as this training method will improve your athletic performance, awaken your metabolism, and burn fat like never before. This workout is fast-paced and fun and you’ll be addicted after only your first session.
This electrifying cardio workout infuses dance and aerobics’ moves with the latest sounds of hip-hop, funk and Latin American music. Whether or not you can dance, the goal is to keep moving, have fun, and keep up with the choreography. You will move to great music, learn basic steps that will help with coordination, and de-stress while burning calories throughout the class.
This fun and bouncy, low impact antigravity workout helps build stamina and develop coordination and balance with minimal impact to your joints. You’ll be doing high-energy cardio intervals mixed with strengthening and toning drills on the rebounder trampoline. Expect to see exercises like alternating lateral reaches, plyo jumps, push-ups and more.
This high-energy and exciting class is inspired by mixes of martial art’s movements combined to create the ultimate cardio workout. You will learn moves from karate, taekwondo, boxing, muay thai, capoeira and kung fu. You’ll be taken through non-stop combinations of kicks, punches, jabs and much more, building strength and empowering your mind, and leaving the session with no stress and a lot of confidence.
Full body workout that involves intense circuit training providing a variety of cardio, strength and endurance moves that focuses on sequence change and muscle confusion. You’ll be using a combination of weights, resistance bands, medicine balls and more. Great for speeding up metabolism and getting in shape.
Body Attack is a high-energy class that combines athletic movements like running, lunging and jumping with strength training exercises such as push-ups and squats. This class is suitable for total beginners to total fitness fanatics as participants work to their individual fitness levels. You’ll work out to amped up music as you are pushed and challenged to your limits while improving your speed, fitness, strength and agility. These sessions have the ability to get you burning up to 730 calories in one hour.
HIIT (also known as high-intensity interval training), is a workout where you give your all with the intense exercise instructions given, followed by short or active recovery periods. HIIT gets your heart rate up and burns more fat in less time. This high intensity session increases the body’s need for oxygen during the effort and creates an oxygen shortage, causing your body to ask for more oxygen during recovery. The result? The after burn effect where you’ll continue burning more calories way after the workout is over.
GRIT is a 30-min high intensity interval training (HIIT) workout that includes a mix of cardio (body weight exercises), plyometric (explosive jump exercises), and strength (weighted bar and plate) elements. All workouts provide cutting edge HIIT movements combined with powerful music, and of course our motivating instructors. All sessions will motivate you to go harder and help you get fit faster.
This high-intensity interval training is designed to burn fat whilst rapidly improving your athletic capabilities. You will do a variety of body weight exercises that will improve your cardiovascular fitness, increase speed and maximize calorie burn (and continue to burn calories for hours after the workout). Combined with powerful music, your instructor will be down on the floor with you, motivating you to push yourself harder for the results you want in just 30 minutes. Not for the faint hearted, this workout is a high-impact cardio workout like nothing else and is recommended for after you have done our other cardio-focused classes first, such as Body Combat, Body Attack, or ZCycle.
This high-intensity interval training is a plyometric-based workout designed to make you perform like an athlete. It’s an extremely intense workout that combines the principles of plyometric and power agility training. These sessions will increase muscular endurance and stamina to transform muscle fibers and produce a much leaner and athletic body. Combined with powerful music, your instructor will push you beyond your limits, making sure you get the results you want in just 30 minutes. Not for the faint hearted, this workout is a high-impact cardio workout like nothing else and is recommended for advanced levels only.
This high-intensity interval training is designed to build and improve strength and build lean muscles with the assistance of the barbell, weight plates and your own body weight. These sessions will put your metabolism into overdrive, so you will be able to burn fat hours after the workout. Combined with powerful music, your instructor will take your training to the next level in just 30 minutes, so prepare to give it all you’ve got. Not for the faint hearted, this workout is a high-impact cardio workout like nothing else and is recommended for after you have done at least 6 Body Pump classes, so that you can get the maximum result safely and efficiently.
Using barbells to help sculpt, tone and strengthen your entire body, this workout will challenge all your major muscle groups by using weights in all your exercises like squats, presses, lifts and curls. You stay in control as you choose how heavy you’re able to go. Focusing on low weight loads and high reps, you’ll burn fat, gain strength, and quickly produce lean body muscle conditioning.
This intense circuit training uses lightweight suspensions to build strength, endurance, and power. The benefits are endless and you are in control of how much resistance you use which makes it the perfect workout for all levels. Using your own body weight to carry you through each exercise while leveraging gravity. Perfect for those wanting to build stamina, tight the core, and a leaner physique.
This high intensity cardio fusion of standing Pilates, boxing and dance will empower you mentally and physically. With the speed, power and agility of boxing, targeted sculpting and flexibility of Pilates, and consistently raise heart rate with fun dance moves, you will love the constant beats and movement of this class.
If you’re looking for a fun dance party, and get a good toning and sculpting workout, then this is for you. Using Zumba toning sticks (or light weights), you’ll be doing many reps that help focus on specific muscle groups to keep your full body engaged at all times. These toning sticks enhances your sense of rhythm and coordination, while toning target-zones including arms, core and lower body.
If you’re looking for a short, sharp workout that’ll push your fitness level, then CoreX is for you. This 45-min core workout is challenging but achievable as you go at your own pace while strengthening and toning your body. You will work with resistance tubes, weight plates, and your own body weight as you connect your upper body to your lower body. It’s ideal for tightening your tummy and butt, whilst improving your functional strength.
STRONG by Zumba™ introduces a music-led interval training. With most workout programs, music is an afterthought. The music in STRONG by Zumba™ was crafted to drive the intensity in a challenging progression that provides a total body workout. The result? A group fitness experience like no other. It combines high intensity interval training with the science of Synced Music Motivation. In every class, music and moves sync in a way that pushes you past your perceived limits, to reach your fitness goals faster.
STRONG by Zumba™ 引入了以音乐为导向的间断性训练。在很多锻炼项目中，音乐是稍后添加的。在STRONG by Zumba™ 里的音乐被精心制作，在能够提供完整身体锻炼的这样一个充满挑战的过程中不断提升强度。这项运动将高强度的间断性训练和同步音乐动力科学融合在一起。在每节课中，音乐和动作同步的方式能够推动你去超越已知的极限从而更快地达到你的健身目标。
Our signature studio workout, this addictive fast paced full body workout combines dance, core, and sculpting repetitions with the support of the ballet barre. You’ll be using hand-weights, playground balls, stretch bands and more to get you through these intense exercises. Form and alignment will be corrected as you go from one exercise to the next.
This fast paced full body workout comprises of a cardio warm-up, upper and lower body movements, and abdominal focus. Drawing from MYbarre fundamentals, chiseling every angle of the body in an intense cardio sculpting workout, but with the spring based resistance, the MYbarre stick class adds the challenge of Pilates stability, cardio conditioning, and core training.
This fast paced full body workout comprises of a cardio warm-up, upper and lower body movements, and abdominal focus. Drawing from MYbarre fundamentals, chiseling every angle of the body in an intense cardio sculpting workout, but with the fusion of our classic and MYbarre and Stick classes, delivering a total body workout with deep core conditioning.
这个快节奏的全身锻炼由有氧热身，上半身和下半身动作和腹部锻炼组成。MYbarre基础教材中的每个图片都通过一个密集的有氧塑身锻炼来详细地解说身体的每个关节，但是融合了经典之后，MYbarre Stick Fusion课程通过深层的核心训练传达了一整套完整的身体锻炼计划。
This yoga-based workout will improve your mind and body through a series of simple yoga moves which embraces the elements of Tai Chi and Pilates. Breathing control is a part of all the exercises. Expect to improve your flexibility and increase your core strength while you reduce your stress levels. You’ll focus your mind and create a lasting sense of wellbeing and calm. You’ll strengthen your entire body and leave the class feeling calm, centered, and happy. Perfect for all levels, and you’ll love the variety of movements in every session.
This dynamic and fun class uses elements of yoga, Pilates and aerial conditioning. You’ll be working between the ground and air with the assistance of suspended fabric ribbons. As you transition from one pose to the next, you will learn to use your own bodyweight for support. This effective workout will help you build endurance, strength, and stability, and will enhance your body awareness – leading you to be more lean and toned.
ZFly Aerial Basic
ZFly Basic is a great class for beginners wanting to build confidence and strength using suspended fabric ribbons. This is a fun class fuses together the elements of yoga, Pilates and aerial conditioning. You will build a strong basic foundation and be guided through each pose with the necessary corrections needed before moving onto the next level. This class is suitable for those who have a fear of heights and want to take things at a much slower pace.
This fun and challenging class is suitable for students with some yoga experience. You will go from one pose to the next without pause, while learning about the finer points of each pose. The flowing sequence of standing, sitting, balance and bending postures linked to the breath will help you build strength and relaxation giving you a good workout and peaceful mind.
Designed to align your skin, muscles, and bones, this set of asanas (or postures) are also designed to open the many channels of your body especially the spine, so that your energy can flow freely. You will develop a balance of strength and flexibility, and also learn to balance your effort and surrender in each pose. Dynamic Hatha Yoga is a powerful tool for self-transformation, focusing on your breathing which also helps you be more present in the moment.
Yin is a slow-paged style of yoga with postures that are held for longer periods of time. For beginners, it ranges from 45 seconds to two minutes, and advanced may stay in one pose for 3-5 minutes (sometimes longer). This practice is focused on realigning and stretching the connective tissues of the body which increases circulation in the joints and improves flexibility. A more meditative approach to yoga, Yin poses are either seated or lying down to allow the muscles to relax and soften, allowing connective tissues to be stressed safely. This class aims to calm and balance the mind, regulates energy in the body, and increases mobility in the joints and hips.
This core focused class involves dynamic flow yoga, which goes deep into correct alignment of core strengthening poses and sequences from planks, crunches and long hold poses. Without a strong physical center, every yoga pose you do is in danger of falling apart from the inside out. These sessions can benefit the rest of your body using balance, breath work and stretching. It’s a guaranteed calorie burner, which creates core stability and strength. Suitable for all levels.
This class is focused on purifying the body through physical movement, and incorporates many cleansing twists and inversions that massages the internal organs. With proper alignment combined with the right breathing exercises, you will keep the waste removal departments of your body functioning well. The twisting and turning will help aid in the removal of lactic acid, lymphatic fluid in the deep tissues that can be hard to reach, and removes carbon dioxide to keep the body clean. Detox Vinyasa will help you lose weight, increase circulation, and release toxins in both mind and body.
This class puts emphasis on your breath and body positioning in a slow-paced environment. Yoga stretching will help you focus more on your breathing so that you don’t hold your breath while stretching. You will also pay more attention to the way your body is aligned while you stretch which will help with your flexibility. This practice exercises the smaller muscles around the main muscle group that is being worked, to give a more inclusive stretch to your body. Ideal for all levels who are particularly feeling tight.
This gentle and low impact core workout focuses on improving your spinal mobility, flexibility, and strength. The controlled exercises will engage your mind and body. The combination of strength and flexibility training will help improve posture, reduce stress, and lean muscles without bulking up. This is a more balanced approach with efficient body movements where no muscle group is overworked.
This carefully guided workout is a safe way for pregnant moms to exercise. Using your own body resistance and breathing techniques will help you strengthen and tone, as well as help you bounce back into shape after birth. A strong pelvic floor will support organs of the lower abdominal area. Keep this area strong is the best prevention against back pain, incontinence, and a long inefficient labor and delivery.
Events, Workshops & More
Steamy Latin dance moves to spice up your week! Learn the steps, technique and expression behind your favorite Latin Dance! You will learn both solo and partner patterns and acquire the tools to choreograph and social dance. This monthly event breaks down the basics from the beginning, so don’t worry if you don’t have previous dance experience. You are sure to feel sexy and confident when you leave the class! You can even bring your hubby for free!
Party at ZCycle
Have something to celebrate? Host your next birthday party, bachelorette party, girls night out, or whatever party at ZCycle. Pick the instructor, the time, and we will bring the party. We can even put together a themed playlist for you! Ain’t no party like a cardio party.
Email us for more questions: firstname.lastname@example.org
Additional add-ons for extra cost: T-shirt/other apparel, gift bags, catering/food.