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Group Fitness

Knoxville’s Best Group Fitness

Fort Sanders Health and Fitness Center offers members a wide variety of weekly group fitness classes including Barre, Zumba, Indoor Cycling, High Intensity Interval Training (HIIT), Les Mills Classes, Aqua Aerobics and more. We strive to bring our members safe and effective fitness programs while providing a wide range of different styles and formats to accommodate different fitness levels.

Many members choose specific virtual group fitness classes or in-person group fitness classes to supplement their workouts; others may prefer to make a variety of group fitness classes their only form of workout. Either way, attend all of our classes and decide for yourself! Classes are 55 minutes in length unless otherwise noted. Group Fitness Schedule

Group Fitness Classes

Aqua:  A combination shallow and deep water class utilizing the traditional aqua resistance equipment and the water’s resistance for an aerobic and muscle toning workout with little to no impact to the joints.  Great for all ages!

Deep Water:  A class utilizing buoyancy belts and toys for an awesome aerobic workout with absolutely no impact.

This class is the water version of BodyFlow combining Tai Chi, Pilates, and Yoga with flowing music and continuous sequencing.  Spinal health, core strengthening, and muscle lengthening are the basic components, with improved balance, mobility, and inner calm as outcomes.  People recovering from injury, new to exercise, or who can’t get on the floor will get a full body workout in a safe environment.

BODYATTACK  is the sports-inspired cardio workout for building strength and stamina. This high-energy interval training class combines athletic aerobic movements with strength and stabilization exercises. Dynamic instructors and powerful music motivate everyone towards their fitness goals – from the weekend athlete to the hard-core competitor!

BODYFLOW is a Les Mills  class combining Pilates, Tai Chi and Yoga that will make you feel longer and stronger, increase flexibility, and reduce stress. It will be a similar class each time that will allow you to get comfortable with the movements and to see the progress as your health and well-being improve.

Register online for class as early as 24 hours in advance. 

Class is limited to 30 so please arrive early for set up.

Body Pump is a 45-55 minute group resistance training class set to powerful and dynamic music.  Students exercise using a barbell with light to moderate weights, a step to lie on, and 50-150 repetitions targeting each of your body’s major muscle groups.  Body Pump is not an “AEROBICS” class, however, it is an excellent weight workout inside the aerobics studio that claims to be “THE FASTEST WAY IN THE UNIVERSE TO GET IN SHAPE.”

Cardio Dance is a bit like Zumba but with less Latin and more urban, hip-hop and popular dance moves.Experience an absolute blast in one exciting hour of calorie-burning, body-energizing, awe-inspiring movements meant to engage and captivate for life!  

This is a great workout for all ages, especially those who are “young at heart” and every special population in between.  This class provides a low-impact, moderate intensity cardio with lots of strength and balance training.  Plenty of safety tips and modification information will be given throughout the entire class.

FSHFC is excited to now offer Country Line Dancing! It’s a 50-min class that burns roughly 500 calories while enjoying the fun of a line dance workout. This class will focus on country line dances, but will fuse four other types of dancing with it. Participants can expect to see increases in muscle endurance, fat loss, core strength, balance, and more! You won’t want to miss this.

This is a fun workout for everyone from beginners to veteran exercisers who want a medium to high intensity low-impact workout. Class consists of warm-up and dynamic stretching, 30 minutes of aerobic activity, 15 minutes of floor work and toning, and then a cool down.  Plenty of safety tips and modification information will be given throughout the entire class.  Come join the fun and make some new friends!

Glove-up for this grueling 55 minute high-intensity, low-impact workout for those adventuresome athletes who want a little more variety. We will help you punch, kick, and jump your way to a higher level of fitness.  We provide the gloves and you supply your own wraps and the energy needed to make yourself the best person that you can be!

Parkinson’s Pedalers is an indoor cycling class that allows Parkinson’s patients to maintain an active lifestyle in a safe environment, improving their overall quality of life:

Informed by the latest findings in exercise science, instructors will lead you through an intense conditioning workout utilizing various resistance equipment to strengthen and fine tune all major muscle groups with a focus on functional movement. 

RPM™ is the indoor cycling workout where you ride to the rhythm of powerful music. Take on the terrain with your inspiring team coach who leads the pack through hills, flats, mountain peaks, time trials, and interval training. Discover your athlete within – sweat and burn to reach your endorphin high.

This is a great non-impact cardiovascular workout on a stationary bike.  This class can be modified to fit almost anyone’s fitness level. Emphasizing the mind/body connection, you will leave with a great feeling of accomplishment and exhilaration!  All members work towards their individual fitness goals while participating in a group activity.

Register online for class as early as 24 hours in advance. 

Class is limited to 30 so please arrive early for set up.

Les Mills SPRINT is a 30-minute High-Intensity Interval Training (HIIT) workout, using an indoor bike to achieve fast results.  It’s a quick and hard style of training that returns rapid results with minimum joint impact.  The short duration of a Les Mills SPRINT workout will motivate you to push your physical and mental limits.  It features bursts of intensity where you work as hard as possible followed by periods of rest that prepare you for the next effort.

This class is designed to improve your balance, increase strength in all major muscle groups and enhance your range of motion, all of which will assist you in performance of your daily activities such as lifting, bending, sitting, etc..

Yoga is a class for everyone from the most basic beginner to the most advanced athlete.  It is a wonderful way to improve your current physical condition as well as your mental well being.  Yoga will help you develop strength and an improved sense of balance and flexibility.

This class is full of fun and energizing activities designed to help you reach your fitness goals now! The exercises are performed in water that is chest deep as well as deep water and no swimming skills are needed to participate. Regardless of your age, size, or fitness level, you can achieve very noticeable results. Whether you are a beginner, an avid fitness enthusiast or simply looking for a new type of workout, this aquatic adventure is for you! Aqua Boot Camp can be an excellent workout for those whose schedules allow just one day a week to attend. Or, it can be a wonderful addition to participating in some of our other programs. One thing is certain – you will have a blast!

This class is designed to effectively strengthen, tone, and balance the entire body.  It is a low impact, moderate intensity workout with several sequences of toning and resistance exercises which utilize small, intricate movements to focus on certain muscle groups.  There is an emphasis on the core, arms, seat, and thighs.  Each strength section of this workout is followed by a stretching section to create long, lean muscle without bulk while increasing flexibility and range of motion.

Register online for class as early as 24 hours in advance. 

Class is limited to 30 so please arrive early for set up

Body Combat is the empowering cardio workout where you are totally unleashed.  This fiercely energetic program is inspired by martial arts and draws from a wide array of disciplines such as karate, boxing, taekwondo, tai chi and muay thai.  Supported by driving music and powerful role model instructors, you strike, punch, kick and kata your way through calories to superior cardio fitness. 

You know the drill…anything goes in Boot Camp!  Reap the benefits of this ultimate calorie-burning workout through challenging combinations of cardiovascular drills and resistance training and much more!

A “GET IT DONE” class that combines BodyStep and Body Pump for super hot calorie-burning cardio followed by awesome weight training. Get in, get out and HAVE FUN WHILE YOU WORK HARD!

This 45 minute step class combines Intermediate to advanced step combinations to give you a challenging cardio workout.

Friday’s class is a full hour and will include abdominal/core work!

CXWORX™ really hones in on the torso and sling muscles that connect your upper body to your lower body. It’s ideal for tightening your tummy and butt, while also improving functional strength and assisting in injury prevention.

This class is designed to transform Pain and Restriction to Ease and Agility through gentle stretching techniques which will leave you energized yet calm. Unique movement sequences done on mats , help to reprogram the brain-body connection to change self-destructive habitual patterns that wear down cartilage, pinch nerves, and inhibit connective tissue. You will regain flexibility and range of motion by retraining chronically contracted muscles to “let go” allowing bones and vertebrae to ease back into place and naturally align to improve posture and functional ability.

This class is held in the pool and is based on classes designed by the Arthritis Foundation. The class focuses on joint mobility and range of motion from head to toe.  This low intensity class incorporates both shallow and deep water exercises.

An intense 45 minute full-body workout designed to spike your body’s metabolic rate.  Intense circuits of cardio (90, 60, 30 seconds) interspersed with strength exercises to melt away the pounds and create a new lean body.

This mind-body awareness class is a core stability and body balance workout that increases flexibility, agility and mobility.  Anyone who wants to be in top condition, whether you’re recovering from an injury or in great shape already, STOTT PILATES is a stress-relieving way to achieve and maintain optimal fitness and well-being.

POUND is a full-body drumming workout that uniquely combines cardio, conditioning, and strength training with yoga and pilates-inspired movements using specially engineered lightly weighted drumsticks (Ripstix).  POUND is accessible to all fitness levels.  The workout is easily modifiable and the alternative vibe and welcoming philosophy appeals to men and women of all ages and abilities.

Featuring simple but seriously hot dance moves, SH’BAM™ is the perfect way to shape up and let out your inner star – even if you’re dance challenged. Set to a soundtrack of chart-topping popular hits, dance music that is heard in the hottest nightclubs around the world, familiar classics remixed and modernized Latin beats, SH’BAM™ is the ultimate fun and sociable way to exercise.

Have you ever  wanted to attend SPIN but were intimidated by the thought of setting up your bike or the thought of sitting on that seat for 45 minutes, etc.  If so then contact Lori Miracle and to schedule a 30 minute SPIN Orientation for.  We will go over bike set up, rules for reserving your bike, general rules to follow during class, etc… as well as take you through a Functional Threshold  Wattrate test.

Sun-Style Tai Chi focuses on controlled breathing during slow, gentle, and continuous movement with great emphasis on Qigong (exercise to cultivate vital life energy).  This short form of Sun Tai Chi is simplified with fewer steps and movements and easy to learn for the total beginner yet it has enough depth to interest the most avid martial artist.  This form is endorsed by the Arthritis Foundation as a part of their Programs for Better Living, the CDC for Fall Prevention, and the Agency on Aging as one of their highest level evidenced based programs for disease prevention and health promotion.

This 25 minute class focuses on fatiguing the core muscles within 25 minutes!!!

Flexibility, Relaxing, De-stressing.  This class is designed to introduce you to a Gentle Flow Yoga  by providing gentler and modified versions of the poses.  It is designed to accommodate people who have limited strength, flexibility or stamina.

Group Fitness Partner

Performance Partner

For more information on our Group Fitness Classes, please contact our Group Fitness Coordinator at (865) 531-5063.