Busy day? We can help you get your workout in under 30 minutes! 30-minute classes are also perfect for members who are wanting to change up their workout and try something new. To see our full Group Fitness Schedule, click here! BodyPump™ Express – Everything you love about your regular BodyPump class, but packed in to 30-minutes! Complete a full warm-up and then target legs, chest, back and core! Mondays 7:15-7:45pm Circuit Training – Get your heart rate up with a 30-minute cardio strength circuit. With 5 rounds of intense cardio/strength circuits this class will challenge fit athletes yet can be easily modified for the beginner participant. Tuesdays 3:45-4:15pm CXWORX™ – Looking for a short, sharp workout that’ll inspire you to the next level of fitness, while strengthening and toning your body? CXWORX™ is ideal for tightening your tummy and butt, while also improving functional strength and assisting in injury prevention. Mondays 11:15-11:45am, Tuesdays & Thursdays 4:30-5:00pm HIIT Cardio – HIIT is a high intensity interval training cardio class. Engage in athletic and plyometric drills to burn maximum calories in a short amount of time, get the heart rate up and burn fat! Wednesdays 6:15-6:45am Insanity™ – A qucik cardio class, based on max interval training. This class will push you past your limits with athletic/plyometric drills mixed with intervals of strength, power, resistance, and core training. No equipment or weights needed, workout with just your own body weight. Time to dig deep! Mondays & Wednesdays 4:30-5:00pm Kickboxing – Come get tough with this 30-minute kick butt cardio workout! Involves a variety of different punches, kicks and kickboxing exercises to get the heart rate up and burn mega calories in a short amount of time. Thursdays 3:45-4:15pm Yoga – Connect with your body through traditional yoga poses and stretches. Improve your strength, flexibility, and posture through this mind body workout. Fridays 6:30-7:00am
As we enter our busy gym use season, we want to update and remind our members of our gym use policies and group fitness class etiquette expectations that hopefully will allow us to share the gym space together in a safe and enjoyable manner. Children under the age of 10 must be supervised by an adult guardian at all times. Toy room equipment is for use by children age 10 and under. Kids over the age of 10 may check out and use other recreational equiopment at the Front Desk including basketballs, volleyballs, soccer balls and badminton rackets when available. Members may not use the south gym court when in use by the UMM baseball/softball teams. Group Fitness participants must be age 12 or over. Anyone engaging in unsafe activities or endangering group fitness class participants will be asked to stop or leave the gym. Please do not walk through group fitness classes or behind the instructor. Etiquette dictates that members should travel from one end of the gym to the other by walking behind the group fitness participants, not behind the instructor. For a full list of the RFC’s policies and procedures, please see a member handbook located at the Front Desk. Any questions or comments may be directed to Wayne Morford at 320-589-6484.
A great way to get your friends together and be active! This event is perfect for first time riders who are looking to get a great workout with their friends. Certified Spin instructors will lead you through a ride on our indoor Spinner bikes, accompanied by great music. The RFC is using this Spin-A-Thon event to collection non-perishable food items for the hungry. In 1991, cyclist and entrepreneur John Baudhuin and South African ultra-distance cyclist Johnny “Johnny G” Goldberg introduced the world to indoor cycling. Working out of a Santa Monica, California garage, they created Spinning by uniting innovation in indoor stationary bike technology with an unprecedented cycling experience. On Spinner bikes, riders experience a challenging, exhilarating and fun workout full of hills, jumps, intervals and climbs. Knowledgeable and inspiring Certified Spinning Instructors — the core of Spinning — ensure riders enjoy the journey. Wear gym shoes and comfortable clothing. A water bottle is a must and a towel is a good idea. The RFC has towels for participant use. Call or visit the RFC TODAY to register for the event – 320-589-6485.
The RFC likes to hold Fitness Frenzy events to highlight their great group fitness classes. This week we hosted the event for our Active Older Adult population. On Thursday, October 29th we offered shortened versions of our popular weekday morning fitness classes geared towards the active older adult. Community members participated in Zumba Gold, Seated Strength & Cardio, Seated Yoga and Senior Spin. Afterwards, we enjoyed some socialization and fellowship with a potluck. Keep your eye open for future RFC Fitness Frenzy events!
Bootcamp is a high intensity and high demand style training. Individuals will need to be 18 years old and pass a fitness test during pre-assessment in order to participate. This program is led by certified RFC personal trainers. No two sessions will be the same and will have a variety of training styles. Each night will begin with a warm up. Then we will engage in a training that will introduce you to new training styles and intensity. When you are done you will definitely know you were training to the max if you put your all into it. We will end with a cool down and stretch. People looking for a workout change. People wanting their workout taken to a whole new level. Bootcamp begins October 27th – Tuesdays & Thursdays 5:1506:00pm. Cost: $75 Members/$100 Non-Members Online Registration available! Pre-assessments will begin the week of October 19th. Call Leila and schedule your appoint at 320-589-6483
Always wanted to try a group fitness class? Join us for a Group Fitness Sampler! 25-30 minute sample classes from some of our newest and most popular group fitness formats! This is a FREE EVENT so feel free to invite your friends and neighbors. 1:00-1:30pm This workout challenges all your major muscle groups by using the best weight room exercises like squats, presses, lifts and curls. Great music, awesome instructors and your choice of weight inspire you to get eh results you came for – and fast! 1:35-2:00pm Quit the workout, join the Party! Zumba Fitness is the Latin-inspired, easy to follow, dance-fitness party. Feel the music and let loose! 2:05-2:30pm Body Barre is suited for people of all ages and fitness levels. It is a low-impact workout, great for getting your hear rate up without putting a lot of stress on the body. It will improve your balance and stability as well as shape and sculpt muscles in your body. 2:35-3:05pm Insanity is a cardio class, based on max interval training. No equipment or weights needed, workout with just your won body weight. Time to dig deep! 3:10-3:40pm 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 Questions? Contact Sara at 320-589-6864
Cize™ is professional dance for everyday people! Created by Shaun T, Cize breaks down professionally choreographed routines, step-by-step. Before you know it, you’ll be bustin’ out hip moves to the hottest music around. It’s so fun, you’ll forget you’re working out! Whether you’re a beginner or an experienced dancer, Cize will have you and your new dance crew bustin’ out some really hot moves from your first class! But make no mistake, you’re gonna get a serious workout! In a Cize class you can expect to see 5 minutes of warm-up where the instructor will help you warm up your body and get you ready for the workout. During the warm-up you can also expect to be introduced you to some of the basic moves. Next, you will go through a breakdown of the routine and spend 30 minutes learning moves and dance combinations. Don’t worry! The instructor will start slow and show you step-by-step how to move to the music. Finally, you will Cize It Up! During this portion of the class the instructor will play a great song and all of the moves you just learned will come together and you can dance full out! We end all great workout with a cooldown and Cize is no different. Cooldown and CORE-eography at the end of class will leave you feeling energized and ready to take on the rest of your day. People who can’t dance Dancers Your grandma Cize is for everyone! It’s for dancers, because they can get a workout doing what they love to do. It’s also perfect for anyone who’s ever wanted to learn to dance. Join Sara for a Cize Live Demo Class on Saturday, October 24th at 9:15am. Weekly classes will be on the RFC Group Fitness Schedule after UMM Fall Break.
The RFC is hiring for a new position: Fitness, Personal Training and Seniors Coordinator (click description to enlarge)
Do you have an interest in yoga and have thought about becoming a certified yoga instructor? Do you enjoy yoga and want to learn more for your own private practice? YogaFit is brining their Level 1 training to Morris! Join us for a two-day training September 12 & 13 to earn a Certificate of Completion and the knowledge to teach yoga classes. This informative workshop gives instructors the tools to create inspiring vinyasa yoga classes that are founded on flow yet grounded in the safety of exercise science. The learning includes physical execution, transitions, and modifications to traditional yoga poses with an emphasis on effectiveness and safety. Dynamic vinyasa sequencing, flowing class formats, and transformative language for communicating the mind/body connection have made this the most popular vinyasa yoga style in the world today. While most attendees have experience as either yoga students, teachers, therapists, or as fitness professionals, there are no prerequisites, only the desire to learn and commitment to attend. YogaFit has trained thousands of people worldwide. Students will receive a Certificate of Completion which qualifies one to teach YogaFit style classes once Community Service is complete. Participants in the YogaFit Community Service program have taught to seniors, children, teens at risk, cancer survivors, HIV patients, handicapped persons, incarcerated individuals and stressed out corporate executives. In order to receive the Level 1 Teacher Training Certificate of Completion, YogaFit requires the Level 1 Trainee to donate 8 hours of practice teaching in a community service setting, bringing the gift of yoga to individuals who would not normally be exposed to yoga on a regular basis. Follow the link for registration details: http://www.yogafit.com/trainings/trainings/level-1—foundations-of-safety-for-personal-practice-amp-teaching-239/
Looking for the hottest new fitness trend to amp up your workout? Then, Ballet Barre inspired workouts are exactly what you need. This dynamic workout is hugely popular in urban areas such as New York, Miami, Chicago and Los Angeles for good reason….these workouts with motivating, high energy music are a blast and you feel and look better within just a few workouts. Although Ballet Barre might be new to us, this type of programming has been around for over 50 years. Ballet Barre exercise was first created by Lotte Berk, a German Dancer who emigrated to England during World War II. She, along with a physical therapist, created her Lotte Berk Method as a way to stay fit, overcome injuries and earn income. In the 1970s, the method was brought to New York and primarily remained there for about 20 years. Most recently, many programs have been developed based on her method including the Bender Barre Method, on which the RFC’s Body Barre classes are based. Body Barre focuses on core stability and combines Dance-inspired positions and movements, Yoga or Pilates and functional strength training elements for a total body experience. Most importantly, Body Barre requires NO DANCE EXPERIENCE, offers many modifications and can be enjoyed by everyone. Ballet Barre training is a concept. The barre (or in our case, the back of a chair) in a Body Barre class is simply a prop to assist with balance; it can be used for all of the class, a small portion of the class or none of the class at all. Barre classes are widely accepted as they are time-efficient and extremely effective. Body Barre is done with little to no equipment, light to no weight, and utilizes mostly bodyweight exercises for the most intense muscular endurance training workout. Each workout emphasizes core and joint stability and posture and optimal positioning for a dancer’s alignment from the beginning to the end of the workout. In this low impact, strength-based workout, isometric muscular engagements hold a position for a significant amount of time while another major muscle group performs high repetitions of small, isolated eccentric and concentric engagements that concentrate on the areas most group fitness enthusiasts enjoy working – abdominals, hips, glutes and arms. Expect to feel muscle discomfort or “the burn” as each exercise is executed to total fatigue. Have no fear, stretching and short recoveries are taken throughout the workout that make the workout feel achievable. After a few workouts, the body is stronger and able to endure more intensity. Body Barre is 45 minutes and is set to current, upbeat music. Body Barre can be done with tennis shoes, socks or barefoot, depending on your comfort level. Class begins with a dynamic warm-up and quickly progresses into a sequences of work on the barre which is traditionally performed with bodyweight to target thighs, glutes and hips. Work at the barre is alternated with upper movements with light hand weights and bodyweight to train the core and muscles of the chest, back, biceps, triceps and shoulders. Classes usually have short segments of cardio work to increase the heart rate before returning to work at the barre. You finish the work portion of the class on the floor with abdominal-centric exercises like crunches and some Pilates-based exercises that use a small, inflatable ball. All classes end with a stretch to increase flexibility. When attending a Body Barre class at the RFC, wear comfortable clothing and bring a water bottle. Classes are Tuesdays and Thursdays 11:15-11:50am.
The Regional Fitness Center in Morris, Minnesota is a University of Minnesota, Morris Campus and Community Partnership. The center was formed in 1999 as a non-profit joint powers fitness center serving UMM, the City of Morris, Stevens County, and the Morris Area Schools. Our mission is to offer individuals and families, quality and affordable fitness and wellness opportunities.
Regional Fitness Center
626 East 2nd Street
Morris, MN 56267
Phone: (320) 589-6485
Fax: (320) 589-6477