Lady of America
(703)860-8348

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Group Exercise Schedule

Hours of operation:
Monday - Thursday 6:00 AM to 9:00Pm
Friday 8:00 AM to 8:00 PM & Saturday 8:00 AM To 4:00PM
Monday / Tuesday / Wednesday / Thursday / Friday / Saturday
9:00AM / Pilates
Carrie / Muscle Pump
Lori /

Muscle Tone

Kelly / Cardio Circuit
Nadine /

Toning/Sculpting

Lori / 8:00AM Good Morning
Yoga( Bring Towel)
Denise
10:00AM /

Mat Pilates$

Kelly / Yogalates
Carrie / Instructor’s Surprise
Lori
4:30PM / Yoga
Denise / Cardio Plus
Lori / Toning/Sculpting
Lori / Pilates
(Abs & Stretch)
Carrie
5:30PM /

Full Body strength

6:30 PM / Zumba / Muscle Pump
Lori /

Zumba

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Muscle Strength

Nadine

Step Aerobics: A low impact workout designed to promote lower body strength in addition to cardiovascular conditioning using step equipment and Step Reebok principles. This class consists of a warm up, 20-30 minutes of step aerobics, cool down, abdominal exercise and final stretch. Excellent workout for intermediate to advanced levels of fitness.

BOOTCAMPAchieve your fitness goals with this military inspired circuit workout. Calisthenics and training drills develop strength, stamina and agility

YogaRelax with gentle yoga. Yoga will stretch out and relax your stressed out body, and bring your mind to a clearer consciousness. Suitable for all levels of fitness.

Mat Pilates :Flow through a series of dynamic movements that restore balance to core muscles of the lower back and abdominals.

FatburnerA high energy, low impact workout designed to promote maximum fat burning while minimizing stress on your bones & joints. This class consists of full warm-up, 20-30 minutes of low impact aerobics, cooldown, abdominal exercise and final stretch. Suitable for all levels of fitness.

Abs & Stretch: 30 minutes of total abdominal workout & 30 minutes of complete stretch & relaxation. Suitable for all levels of fitness.

STEP SCULPT:A great step workout followed by intense muscle conditioning, including Abs.

Kik Bo ( Low-Impact)/ Tae Robics( Moderate-Impact)Kickboxing class, incorporating all the benefits of boxing & kicking to the beat of today’s(and yesterday’s) music. Work out at your own pace. It is popularized today by such programs as TaeBo, but the concept is not new. Suitable for all levels of fitness.

Spinning:Enjoy a fun and challenging cycle workout! Cycle shoes optional

Bellyrobics :Low Impact aerobics & toning utilizing Middle Eastern dance movements. Suitable for all levels of fitness.

Hi LoThis dynamic, fast-paced metabolism mover will work your body down! Excellent class for those participants seeking a more challenging fitness experience. Class consists of warm-up, 20-30 minutes of high & low impact aerobics, cooldown, abdominal & toning exercises & final stretch. Suitable for all levels of fitness

ZUMBA is a fusion of Latin and International music - dance themes that create a dynamic, exciting, effective fitness system! The routines feature aerobic/fitness interval training with a combination of fast and slow rhythms that tone and sculpt the body. Zumba utilizes the principles of fitness interval training and resistance training to maximize caloric output, fat burning and total body toning. It is a mixture of body sculpting movements with easy to follow dance steps.