1. health and fitness
2. exercise

CLASS DESCRIPTIONS
ABS
Abs: Sculpt and tone your midsection by strengthening
your abdominal and lower back muscles. Learn correct
body position and techniques.
DANCE
Ballet 1: Designed for those with no ballet training.
Learn the basic patterning concepts while increasing
flexibility, shaping arms, strengthening core muscles
and improving coordination.
Ballet 2: Designed for intermediate/advanced dancers
- Includes Barre and floor combinations.
Dance Technique: Learn Jazz, Contemporary,
Broadway, and Modern dance techniques with
choreographers from the Capitol Movement Project.
Ages 10 & up - intermediate to advanced level.
Hip Hop: Learn Hip Hop dance with choreographers
from the Capitol Movement Project. Ages 10 & up
-intermediate to advanced level.
Kidz Hip Hop: Learn routines with the WNBA and NBA
kids dance troupe. Ages 7-13.
Zumba: A fusion of hot Latin and International dance
that combines high energy, motivating music with
dynamic dance combinations.
AEROBICS
Barre Fusion: A 60 minute hybrid class integrating
Barre, Ballet, Pilates, and toning exercises. Strengthen
and lengthen your muscles to keep you fit and firm with
a focus on core, legs and glutes.
Bootcamp: A workout packed with cardio drills,
strength drills, overall body sculpting and abs.
Boxing for Fitness: Experience a total body workout
while learning boxing combinations and cardio routines.
H.E.A.T. (High Energy Athletic Training): improve
your agility, strength, balance, and cardiovascular
performance. Training may include weights, steps, balls,
and Bosu. Abs included.
HIIT: A cardio-based and total-body workout using
plyometric drills, intervals of strength, power, resistance
and core. Push your limits to get Lean and Hard!
Results Barre: focuses on abdominals, hips, thighs,
and glutes; includes mat work, small weights, and other
props. Results Barre combines elements of Pilates,
yoga and various Barre methods.
Step: This fat-burning workout uses an adjustable platform
improve your cardiovascular fitness. Abs included.
ROCK CLIMBING
Rock Climbing (Intro Class): Intro to Rock Climbing
classes take place every Tuesday at 7:30pm. Meet at our
3rd floor rock wall to learn the basics.
STRENGTH
TRAINING
Chisel: Take sculpting to the next level! High-intensity
techniques that utilize dumbbells, body bars, resistancetubing and steps. Abs included.
$ Deep Stretching & Flexibility: Flexibility can be
improved at any age! Class addresses full body flexibility
and focuses on splits (frontal and middle) and backbends
(wheel pose). This class does not use the poles. All levels
welcomed. $15.00 charge
Karate: Combines aerobic/anaerobic components,
focusing on increasing strength, flexibility, sharpening
reflexes and body control. This martial art translates as
“empty-hand self defense.”
Kettlebell Workout: The ultimate strength building and
calorie burning workout to improve your strength and
endurance and build overall lean body mass.
On The Ball: Improve your balance and increase your
strength while performing ‘total body strength’ exercises
on the Resist-A-Ball®.
$ Pole Dance Classes: Pole fitness is a fun way to get strong
and flexible. From beginner (level 1), keeping contact with the
ground, intermediate (2+3), learning spins and climbs, through
advanced inversions (trix). Or come to an all levels class or try
firm and flexy, to tone and build muscle. Participation only
workout; no observers. Men and women. $15.00 charge.
Power Toning : A complete high-intensity toning circuit
that works the legs, butt and upper body. Abs included.
RIDE
Race for Results: Increase your power output and boost
metabolism with intense workloads. You will tackle flats,
hills and sprints while working against the clock.
Rev-Yoga: This class starts with 45 minutes of Cycle segment
aimed to burn 500 calories ending with a 45 minute Yoga
segment gearded at opening and strengthing the full body.
Studio Cycling: Burn an average of 500 calories while
getting a heart-pounding, low-impact workout. Set your
own pace as you learn proper form and riding technique.
Accommodates all fitness levels.
Wired Cycle: A fun and exciting cycling class using the
latest technology and teaching strategies to create, deliver
and manage your appropriate power and heart-rate zone.
All levels welcomed
PILATES
Pilates-Mat: A body-conditioning class based on a system
of stretching and strengthening exercises developed by
Joseph H. Pilates. This workout will strengthen and tone
muscles; improve posture, flexibility, and balance; unite body
and mind, and create a more streamlined shape.
YOGA
Advanced Flow: Based on a vinyasa-inspired flow, this
class will challenge you to hold standing poses longer and
take stretches deeper. Incorporates arm balances,
inversions, arm binds, and deep backbends. Levels 2-3.
All-Levels Yoga: Meditation and maintaining poses to
strengthen the body and steady the mind -- whether you’re
new to yoga or advanced, there’s a variation for you. All levels.
Technique Yoga: Developed by our own Adrienne Penebre,
this systematic approach to building skill through yoga
integrates the art of learning with the science of movement.
This holistic process will move you closer to your goals as you
overcome limitations, develop mastery, and upgrade your
athletic performance. Levels 1-2.
GROUP FITNESS
SCHEDULE
Vinyasa: Vinyasa means “breath-synchronized movement”
and is a series of poses that are connected through
inhaling and exhaling, creating a dynamic flow. A typical
class will consist of sun salutations, standing and balances
poses, and postures designed to lengthen the spine,
strengthen the core and open the hips. All levels.
Hours:
Yin-Inspired Yoga: This class practices holding seated
and reclined poses for longer periods than the typical yoga
class. The poses, combined with intentional breathing,
focused attention, and props, stretch both muscles and
connective tissues, leaving you relaxed and open.
Yoga Fundamentals: Students will receive detailed
instructions on the principles of alignment, and breathlinked movement and safe modifications for each posture.
Appropriate for students new to yoga as well as advanced
students seeking an enhanced focus on precision. Level 1.
Effective March 30, 2015
Monday - Friday: 5am - 11pm
Saturday & Sunday: 7am - 9pm
Please visit our web-site for holiday hours.
Directors of Group Fitness:
Harold J. Sanco, Jr. (Group Fitness)
Alyson Shade (Mind/Body)
Mike Welsh (Cycling)
Yoga-Balance, Strength, Mobility: Through a program
of balancing exercises, dance technique, and dynamic
yoga, this class will increase your body awareness,
coordination, and core strength. For all levels
MORE INFORMATION
Intro/Beginner Classes: Classes are listed on monthly
Activities Calendars at the front desk, and on our web-site.
[get results]
Class Instructors: Regular class instructors are listed on
our web-site.
Late Entry Policy: Late entry to any class is not permitted.
Instructor Notification: Students who are new, injured or have
medical conditions should notify the instructor before class.
315 G Street, SE • 202.234.5678
ResultsTheGym.com
Monday
6:00 am
Tuesday
GYMNASIUM
Bootcamp
STUDIO 1
6:35 am
7:05 am
7:35 am
9:05 am
10:35 am
11:45 am
4:35 pm
5:35 pm
6:05 pm
6:35 pm
7:05 pm
7:35 pm
8:05 pm
6:30 am
8:30 am
9:30 am
11:30 am
12:15 pm
4:00 pm
6:15 pm
7:30 pm
5:15 am
5:45 am
6:15 am
8:00 am
8:30 am
9:00 am
9:30 am
10:00 am
5:15 pm
6:15 pm
6:30 pm
7:15 pm
STUDIO 2
Rev-Yoga
Classes are 60 minutes unless otherwise noted.
Bootcamp
H.E.A.T (45)
Chisel
Power Toning
Chisel (60)
Bootcamp (45)
Kettlebell Workout (45)
Rev-Yoga
Pilates - Mat
Results Barre
Ballet 1&2 (75)
STUDIO 3 -- ABS
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Pilates - Mat
Ballet 1&2 (75)
Karate (Adult)
Karate (Beginners/ Kids)
Ballet 1&2 (60)
Karate (60)
Results Barre
Karate (Beginners/Kids)
Boxing for Fitness (60) Karate (Beginners/Adult)
Kidz Hip Hop
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Classes are 60 minutes unless otherwise noted.
Vinyasa
Yoga Fundamentals
(Studio 1)
Vinyasa
Pilates- Mat
Barre Fusion (60)
Pilates - Mat
Classes are 15 minutes.
Pole Open (75) $
Pole Trix (75) $
Rev-Yoga
On The Ball
Pilates - Mat
Karate (60)
Step
HIIT (60)
Zumba (45)
Pole All Levels (75) $
Chisel (60)
Equalizer Bootcamp (45)
Hip Hop
Step
Kettlebell Workout (45) Dance Technique (90)
Pole Stretch & Flex $
Pilates - Mat
Rev-Yoga (45)
Chisel (45)
Rev-Yoga (45)
Classes are 45 unless otherwise noted.
Sunday
Step (45)
Power Toning
Pilates - Mat
Vinyasa
Chisel
Rev-Yoga (45)
HIIT (45)
Saturday
Bootcamp (45)
H.E.A.T. (45)
Power Toning
Barre Fusion (60)
STUDIO 4
Friday
Classes are 60 minutes unless otherwise noted.
Chisel
6:30 am
9:00 am
9:15 am
9:30 am Yoga Fundamentals
10:00 am
10:15 am
10:30 am
11:00 am
Bootcamp (45)
12:15 pm
1:00 pm
2:00 pm
2:15 pm
Step
6:15 pm
6:30 pm
Pole All Levels $
7:30 pm
8:30 pm Pole Level 2&3 (75) $
6:30 am
9:00 am
9:30 am
10:00 am
11:00 am
12:15 pm
12:30 pm
5:15 pm
6:30 pm
7:30 pm
Wednesday Thursday
Vinyasa
Yoga Fundamentals
Yoga Fundamentals
Yoga Therapeutics
Balance & Mobility
Balance & Mobility
Advanced Flow (75)
Advanced Flow (75)
Yoga Fundamentals
Yoga Fundamentals
Vinyasa
All-Levels Yoga
All-Levels Yoga
RIDE
Technique Yoga
All Levels Yoga
All Levels Yoga
Classes are 45 minutes unless otherwise noted.
Wired Cycle
Rev-Yoga
Technique Yoga
All Levels Yoga
Wired Cycle
Rev-Yoga
Wired Cycle
Yin-Inspired Yoga
Rev-Yoga
Wired Cycle
Race for Results
Rev-Yoga
Studio Cycling
Studio Cycling
Rev-Yoga
Rev-Yoga
Studio Cycling
Studio Cycling (60)
Studio Cycling
Studio Cycling
Studio Cycling
Studio Cycling
Studio Cycling