Personal trainer with student in fitness center

Effective December 20, 2019, the Fitness Center at the Prince Frederick Campus will close. Click here for more information.

Our state-of-the-art fitness centers, located at the La Plata and Leonardtown campuses, feature cardio equipment, machines and free weights for all your fitness needs. Fitness studios, exercise rooms, and a variety of classroom spaces are available for aerobics and other fitness activities including Zumba, Tai Chi, yoga, and more. In addition, the facility has specialized fitness assessment rooms for individualized consultations and fitness analyses.

WFA-5000 Personal Training Fundamentals

Prepare for the American Council on Exercise (ACE) Personal Trainer Examination with this course. Individuals seeking to provide one-on-one fitness instruction, gain proficiency in the field, and achieve nationally recognized credentials will benefit from the information provided in this course. Lectures cover principles of basic exercise science, anatomy, nutrition, exercise program design, and the role of the fitness professional. Practical skills cover the following topics; exercise techniques, spotting and cueing skills, fitness assessment protocols, and client compliancy.

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WFA-6000 Fit Over 40

Have you noticed that you don’t have the energy or strength that you used to? According to ACSM, adults lose a half of a pound of lean muscle tissue each decade after the age 25; this progressive muscle loss is advanced by inactivity and yo-yo dieting, resulting in decreased energy, metabolism and strength. Using functional conditioning and a combination of muscular and cardiovascular training, a Certified Fitness Professional will motivate and challenge you with exercises to suit your experience and fitness level.

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WFA-6010 Strength & Functional Conditioning (level I)

Advancing age and inactivity result in reduced balance, flexibility and physical endurance, due to the loss of lean muscle tissue. Scientific research proves that progressive resistance training can safely and effectively reverse this trend for all populations. Under the guidance and supervision of a Certified Fitness Professional, you will utilize strength and balance equipment to train your body in dynamic functional movements, increasing physical capacity and decreasing age-related risk factors. This course is perfect for senior participants!

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WFA-6020 Strength and Functional Conditioning (level II)

Are you looking to progress your current exercise program under the guidance and supervision of a Certified Fitness Professional? The Level II Strength & Functional Training course allows for more individualization of your fitness program and more independence in the weight room. Continue to improve balance and physical capacity with more advanced exercises and specialized functional equipment. This course is perfect for the senior population!

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WFA-6200 Pilates (Level I)

Join the power of Pilates and learn why so many swear by this total body toning system. Regardless of your current level of fitness, the Pilates method will serve to both condition your body and prevent injury.  With the use of mat work, you will look to your body to create resistance – an amazing way to connect with and strengthen your core. This class challenges your stamina, flexibility and strength, as you flow through the exercises and deepen your body awareness with each movement.

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WFA-6210 Pilates (Level II)

Ready for more Pilates? After developing baseline strength and appropriate form in Pilates I, you are prepared to advance to more complex exercises with Pilates II.  Learn how to modify your current exercise program and add basic equipment to appropriately challenge your more conditioned muscles.

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WFA-6220 Hatha Yoga (Level I)

Yoga is a holistic modality for the mind, body and spirit. Allow your Certified Instructor to act as your guide, introducing you to basic yoga postures, relaxation techniques, and deep breathing practices. These soothing benefits are achieved through a reduced blood pressure, improved flexibility and increased muscle tone.

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WFA-6230 Hatha Yoga (Level II)

After gaining a foundation in yoga technique and basic postures, you are prepared to advance your workout to the next level. Modify your current postures and add new, intermediate-level, poses to progress your strength and flexibility. Then calm and rejuvenate your mind and body with a continuation of relaxation and deep breathing techniques learned in Hatha Yoga I.

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WFA-6240 Tai Chi (Level I)

Are you looking for a way to reduce stress and improve your fitness? Tai Chi provides all of the cardiovascular, muscular, and flexibility benefits of traditional exercise formats, without the impact on joints and stress on the heart. During this moving meditation, your Certified Instructor will guide you through gentle martial arts movements, using serene music and deep breathing techniques. You will leave class feeling fit and energized!

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WFA-6250 Tai Chi (Level II)

Take your Tai Chi program to the next Level as you progress through more challenging poses and transitions. Build on the series of movements learned in Tai Chi I, developing a mind-body connection and improved strength and balance through slow, conscious movement of the muscles and joints.

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WFA-6350 Intro to the MELT Method

The MELT Method, created by Sue Hitzman, is a simple self-treatment that reduces chronic pain and helps you stay healthy, youthful, and active for a lifetime. New research has revealed the missing link to pain-free living: a balanced nervous system and healthy connective tissue. These two components work together to provide your body support and optimal mind-body communication. MELT directly addresses these two systems of your body in a way no other self-treatment can. This simple yet effective practice works with a foam roller to begin reducing the effects of accumulated tension and stress caused by daily living. You will see and feel results in the first session. The ultimate goal of MELT is to improve your body's ability to restore balance and repair itself, which can create remarkable, lasting changes. You must be able to lie on the floor for this practice.

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WFA-6400 The MELT Method

Further your MELTing practice by learning additional techniques in this class. Your certified instructor will take what you've learned in the Introduction to The MELT Method class, and teach you how to get the most out of your practice. MELT is a progressive technique, and you will learn ways to put together a map of sequences personalized to best suit your needs. This class will give you the tools you need to effectively reduce pain, inflammation, and compression in your entire body, in order for you to enjoy an active pain-free life. Whether your days are filled with 8-10 hours of sitting at work, training for a marathon, or chasing after a toddler, the techniques you will learn will empower you to gently, easily, and effectively decompress your joints and re-hydrate your connective tissue. You must be able to lie on the floor for this practice.

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WFA-6450 MELT Performance

Boost your competitive edge and reduce the risk of injury! Developed by Sue Hitzmann, creator of the MELT Method, MELT Performance brings you highly specialized techniques that are grounded in science. Using a soft Performance roller and a Performance Band.MELT Performance improves athletic performance and increases range of motion, core strength, and joint stability.MELT Performance is the competitive edge you've been looking for. This game-changing methodology will transform your body from the inside out!MELT Performance is ideal for athletes, fitness enthusiasts, or anyone looking to achieve peak performance and help prevent chronic pain and injuries for good.

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WFA-7000 Cardio Interval Training

Do you feel like you’ve hit a plateau? Not getting the same challenge from your workout? Maximize your calorie-burning potential with interval group training! Under the guidance of a Certified Fitness Professional, you will alternate between high and low-intensity exercises, benefiting from active recovery sets. Pair this class with Metabolic Muscular Training to jumpstart your results in just 12 classes.

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WFA-7040 Spinning

Some group fitness classes can leave you feeling frustrated trying to follow complicated choreography. There are no complicated moves in SpinningTM. You will be guided, challenged and encouraged by a certified SpinningTM instructor in an atmosphere that will help you focus on your workout, form, spinning rate, breathing and your personal visualization! You will find that you will work more efficiently, effectively and safely using heart rate training zones! Regardless of your fitness level, you will experience a great workout.

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WFA-7050 Zumba

Dance your way into fitness with this Latin inspired dance style class which combines high energy moves and dance combinations. You will be guided through a series of dance steps such as salsa, meringue, and reggae while incorporating exercises such as squats, knee lifts, and bicep curls. You’ll have so much fun doing Zumba you won’t even realize you’re working out!

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WFA-7060 Cardio Kickboxing

Kick and punch your way into fitness! During this powerful high intensity workout participants will utilize kicking, boxing, aerobic movements and martial-art type actions for a challenging total body conditioning experience. Learn proper techniques for kicking, punching and various self-defense moves from a Certified Fitness Professional. Don’t miss out on this exciting workout!

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WFA-7070 Total Body Power Pump

Variety is the name of the game in this strength training class! A Certified Fitness Professional will lead participants to motivating music while sculpting and strengthening your total body. Increase muscle strength using the latest fitness equipment and techniques. This class is designed to assist participants reaching their personal training goals. Total Body Power Pump is the perfect compliment to a cardiovascular workout!

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WFA-7090 Boot Camp Inferno

Get out from in front of the DVD player and discover true ‘maximum interval training’ as you are coached by a live Certified Fitness Professional! No matter what your experience or fitness level, this results-based workout will crank it up a notch by combining cardiovascular, strength, and balance training. Everyone is welcome and encouraged to step outside their box to participate in this fun, challenging, and motivating group!

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WFA-7120 High Intensity Interval Training (HIIT)

Get in shape quickly and stay in shape. HIIT is a variant of exercising that is the quickest way to burn fat and gain muscle simultaneously. Optimize your workout time by utilizing a series of short, high-intensity intervals, followed by longer, low-intensity intervals. HIIT’s repeated intervals keep your body guessing so you don’t plateau. This class boosts your metabolism and will continue to burn hundreds of calories hours after you are done exercising! This is a high intensity class; however, our certified instructors will be able to modify exercises for all fitness levels.

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WFA-7180 Body Weight Boot Camp

You have a body and gravity is everywhere, so let's exercise! No gym is required! Practice and learn fun exercises that can be done anywhere! All components of fitness will be challenged, but modifications will be practiced and demonstrated. This workout is for everybody! You will find there really is no excuse for not working out!

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