2025 Class Descriptions!
20/20/20 Circuit – Tuesdays 5:30-6:30 am
Circuit training is a high energy workout designed to improve strength, endurance, and overall
fitness by rotating participants through a series of different exercises. 20/20/20 is the triple
threat of circuit training! Cardio. Weights/Core. Flexibility. Each week we’ll combine these into
a unique hour of exactly what you need to smash your fitness goals and prepare the mind/body
for the day.
Barre – Thursdays 8:30-9:30 am
Barre combines elements of ballet, Pilates, and yoga to create a low-impact workout focused
on strength, flexibility, and posture. The warm-up includes light stretching and core activation.
The barre portion includes a series of small, controlled movements targeting key muscle
groups—especially the legs, glutes, and core. Class ends with a cool-down and stretching
segment, helping to improve flexibility and release tension. Barre is known for its energetic
atmosphere and emphasis on building a lean, toned physique.
Cardio Kickboxing – Mondays 5:30-6:30 pm and Thursdays 7:30-8:15 am
Cardio kickboxing is a high-energy workout combining martial arts techniques with fast-paced
cardio performed both on and off the heavy bag. Set to upbeat music, the class includes a series
of punches, kicks, and defensive moves that help to improve strength, flexibility, and
endurance. Your instructor will demonstrate proper technique and provide modifications to suit
different fitness levels. It is an empowering workout that leaves you feeling energized and
accomplished!
Flex & Stretch – Fridays 8:30-9:30 am
Flex & Stretch is a wonderful fusion of Pilates, TRX, and yoga. Classes can include use of yoga blocks, straps, bands, BOSU balls, free weights, and other tools. Your instructor takes into consideration how our body’s history, injuries, and lifestyle influence how we show up in our everyday lives. We warm up for the first half of class using a combination of the tools previously mentioned. We cool down and stretch using myofascial release techniques meant to lengthen bound muscle groups. The intention is to help you reward your body after a long week of pushing hard to achieve your goals. This class will help you release tension, improve mobility, and enjoy the fruits of your labor. All props are provided by your instructor.
HIIT – Tuesdays 8:45-9:15 am
HIIT (High-Intensity Interval Training) is a fast-paced workout that alternates between short
bursts of intense exercise and brief recovery periods. It is designed to improve cardiovascular
fitness, build strength, and burn calories in a short amount of time - great for those with busy
schedules. The high-energy environment and motivating music contribute to a fun and
engaging experience!
Mountain Mayhem – Tuesdays 9:15-10:15 am
Target the entire body with a combination of body weight, free weights, bar weights, and TRX
suspension trainers. All fitness levels welcome. If you are new to TRX, please inform the
instructor so they can guide you through your fitness experience.
P90X/Active Recovery
P90X combines various workout styles, including resistance training, cardio, yoga, and flexibility routines. It’s designed to improve strength, endurance, flexibility, and overall fitness through a variety of intense workouts. It’s an especially great workout for those looking to significantly improve their fitness within a short time frame.
Active recovery refers to low-intensity exercise performed after a period of intense physical activity. The goal of active recovery is to promote blood flow, alleviate muscle soreness, enhance recovery, and reduce stiffness while allowing the body to heal and rebuild.
Spin & Core – Wednesdays 8:45-9:45 am
Spin & Core is a combination class that starts with a heart-pumping 45 minutes on the bike –
followed by a 10-15 minute core workout.
The core portion of class focuses on strengthening the muscles in your abdomen, low back, and
pelvis which are crucial for stability, balance, and overall functional movement. Core exercises
help with improved posture, enhanced athletic performance, and can reduce the risk of injury.
Spin Fusion – Mondays 8:45-9:45 am
Spin Fusion is a combination of energized indoor cycling and motivated muscle building. Enjoy
great music and get your cardio on while pumping through flats, hills, sprints, and jumps on the
bike. Build strength with the use of a variety of fitness tools and moves on the floor. Each week
you’ll have 2 sections of class on the bike (approx. 40 minutes total) and 2 sections on the floor
(approx. 20 minutes total). While the spin programming changes weekly, your workout will
change monthly so you can monitor gains each week.
Spin Fusion 50/50 – Friday 5:30-6:30 am
Spin Fusion 50/50 combines 30 minutes of Spin with 30 minutes of training focus off the bike.
Examples of training focus might include: planks and pushups; biceps and triceps; back and
chest; core and balance. The focus will change periodically to keep the workouts fresh, fun, and
to ensure we keep your muscles guessing!
Spin - Wednesdays 5:30-6:30 am
Spin is a high-energy, motivational, indoor cycling workout set to upbeat music in a dimly lit
room. You’ll adjust your resistance to simulate various terrains, riding in and out of the saddle
throughout the duration of the class. You’ll be encouraged to push your limits while
maintaining proper form. Spin is a great cardiovascular workout that helps build strength and
endurance - and caters to all fitness levels.
Spin with Kristi Tuesdays & Thursdays 5:30pm - 6:30pm & Saturdays 9:00am - 10:00am
Do you want to have fun while improving cardiovascular fitness, developing muscular strength and endurance and join mobility? Don't worry about your fitness level, you control the resistance and pedal speed creating the right intensity for your ride. Come find the inspiration you've been looking for to achieve your personal goals and to connect with people in our fitness family here at Swiftwater Fitness. Bring your bottle of water!
Senior Strength & Balance (60 Min)
Do you want to improve your balance? Muscular strength is essential for balance
so we concentrate on exercises that strengthen the muscles that help keep you
upright - your legs and core. These exercises improve stability and help
prevent falls. A chair is provided for each participant to provide support for
standing and seated movements. We stay seated in the final 10 minutes of class
for cool-down and stretching. A variety of equipment is used – balls, hand
weights, resistance bands, and step-over objects which keeps things interesting.
These tools are stored under the chair, out of harm’s way. For safety, we cannot
have personal belongings on the floor. We move with great attention to detail and
correct form to avoid injury; quality of movement over speed. Bring a bottle of
water, your sense of humor and wear a clean pair of supportive shoes.
Vintage Muscle Fusion (60 Min)
Would you take a vintage muscle or classic car out 4-wheeling? No, of course not!
In this total body conditioning class we move slowly and carefully, making smooth
transitions from one exercise to the next and keep things in alignment. This class
provides an opportunity to perform exercises we can’t do standing up, so most of
the time we are on the floor. Thicker training mats are available for your comfort.
Using our own body weight as well as hand and ankle weights, mini bands and
even with the large stability balls we strengthen our muscles while enjoying music
from decades past. Do interesting exercises safely at a comfortable pace and keep
your body in good condition. Dress comfortably and bring a bottle of water.
Give it a test drive!
Movement Rx 1 & 2 (45 Min)
Have fun doing a variety of movements to keep you strong, independent and
feeling good! A safe and effective workout designed to improve upper body
muscular strength and endurance. In this class we do movements to target the
chest, back, shoulders, biceps and triceps. Sometimes we work in exercises to
improve balance, too! Exercises are performed both seated and standing; a chair is
provided for seated and standing support. Hand weights, resistance bands and
medicine balls are used. Wear sturdy, clean athletic shoes and bring a bottle of
water.
Movement is Medicine!
YOGA Stretch! (60 Min)
Practice dynamic and isometric stretches to relieve tension, lower blood
pressure, improve flexibility and joint range of motion. Breathe mindfully and
connect to your body; enjoy the rejuvenating effects of yoga stretches! This
class is beneficial for everyone! Bring your own mat or use one of ours. Blocks
and straps are provided.
Pedal Pushers (30 Min)
Ride an adjustable stationary bike to improve cardiovascular function, joint mobility, burn calories and
lose body fat. We warm-up, cool down and finish by stretching beside our bikes. Learn proper bike set-
up, correct body positioning and enjoy a guided ride at varying intensities (some hills and some flats)
training at whatever level you’re comfortable with. Feel stronger, reducing stress, depression, blood
pressure and resting heart rate. This low impact cycling class is good for everyone! Start class with a full
bottle of water. Stiff soled shoes are recommended. Bikes and towels are provided.
Strength and Stretch (60 Min)
The first half of class is spent doing standing exercises. This includes various
warm-up activities and strength building movements. Training is done both
on and off the wall bars. Exercises are performed slowly with focus and
precision using body weight, resistance bands, small balls, gliders, ankle
weights and yoga straps. During the second part of the hour we move to the
floor and our attention is on lengthening and stretching our bodies. Improve
overall functionality; restore body balance and the activities of daily living
become easier. Clean athletic shoes are recommended for the first half of the
class. Footwear can be removed when we move to the floor. Bring a bottle of
water and your own mat if you’d like.
Circuit training is a high energy workout designed to improve strength, endurance, and overall
fitness by rotating participants through a series of different exercises. 20/20/20 is the triple
threat of circuit training! Cardio. Weights/Core. Flexibility. Each week we’ll combine these into
a unique hour of exactly what you need to smash your fitness goals and prepare the mind/body
for the day.
Barre – Thursdays 8:30-9:30 am
Barre combines elements of ballet, Pilates, and yoga to create a low-impact workout focused
on strength, flexibility, and posture. The warm-up includes light stretching and core activation.
The barre portion includes a series of small, controlled movements targeting key muscle
groups—especially the legs, glutes, and core. Class ends with a cool-down and stretching
segment, helping to improve flexibility and release tension. Barre is known for its energetic
atmosphere and emphasis on building a lean, toned physique.
Cardio Kickboxing – Mondays 5:30-6:30 pm and Thursdays 7:30-8:15 am
Cardio kickboxing is a high-energy workout combining martial arts techniques with fast-paced
cardio performed both on and off the heavy bag. Set to upbeat music, the class includes a series
of punches, kicks, and defensive moves that help to improve strength, flexibility, and
endurance. Your instructor will demonstrate proper technique and provide modifications to suit
different fitness levels. It is an empowering workout that leaves you feeling energized and
accomplished!
Flex & Stretch – Fridays 8:30-9:30 am
Flex & Stretch is a wonderful fusion of Pilates, TRX, and yoga. Classes can include use of yoga blocks, straps, bands, BOSU balls, free weights, and other tools. Your instructor takes into consideration how our body’s history, injuries, and lifestyle influence how we show up in our everyday lives. We warm up for the first half of class using a combination of the tools previously mentioned. We cool down and stretch using myofascial release techniques meant to lengthen bound muscle groups. The intention is to help you reward your body after a long week of pushing hard to achieve your goals. This class will help you release tension, improve mobility, and enjoy the fruits of your labor. All props are provided by your instructor.
HIIT – Tuesdays 8:45-9:15 am
HIIT (High-Intensity Interval Training) is a fast-paced workout that alternates between short
bursts of intense exercise and brief recovery periods. It is designed to improve cardiovascular
fitness, build strength, and burn calories in a short amount of time - great for those with busy
schedules. The high-energy environment and motivating music contribute to a fun and
engaging experience!
Mountain Mayhem – Tuesdays 9:15-10:15 am
Target the entire body with a combination of body weight, free weights, bar weights, and TRX
suspension trainers. All fitness levels welcome. If you are new to TRX, please inform the
instructor so they can guide you through your fitness experience.
P90X/Active Recovery
P90X combines various workout styles, including resistance training, cardio, yoga, and flexibility routines. It’s designed to improve strength, endurance, flexibility, and overall fitness through a variety of intense workouts. It’s an especially great workout for those looking to significantly improve their fitness within a short time frame.
Active recovery refers to low-intensity exercise performed after a period of intense physical activity. The goal of active recovery is to promote blood flow, alleviate muscle soreness, enhance recovery, and reduce stiffness while allowing the body to heal and rebuild.
Spin & Core – Wednesdays 8:45-9:45 am
Spin & Core is a combination class that starts with a heart-pumping 45 minutes on the bike –
followed by a 10-15 minute core workout.
The core portion of class focuses on strengthening the muscles in your abdomen, low back, and
pelvis which are crucial for stability, balance, and overall functional movement. Core exercises
help with improved posture, enhanced athletic performance, and can reduce the risk of injury.
Spin Fusion – Mondays 8:45-9:45 am
Spin Fusion is a combination of energized indoor cycling and motivated muscle building. Enjoy
great music and get your cardio on while pumping through flats, hills, sprints, and jumps on the
bike. Build strength with the use of a variety of fitness tools and moves on the floor. Each week
you’ll have 2 sections of class on the bike (approx. 40 minutes total) and 2 sections on the floor
(approx. 20 minutes total). While the spin programming changes weekly, your workout will
change monthly so you can monitor gains each week.
Spin Fusion 50/50 – Friday 5:30-6:30 am
Spin Fusion 50/50 combines 30 minutes of Spin with 30 minutes of training focus off the bike.
Examples of training focus might include: planks and pushups; biceps and triceps; back and
chest; core and balance. The focus will change periodically to keep the workouts fresh, fun, and
to ensure we keep your muscles guessing!
Spin - Wednesdays 5:30-6:30 am
Spin is a high-energy, motivational, indoor cycling workout set to upbeat music in a dimly lit
room. You’ll adjust your resistance to simulate various terrains, riding in and out of the saddle
throughout the duration of the class. You’ll be encouraged to push your limits while
maintaining proper form. Spin is a great cardiovascular workout that helps build strength and
endurance - and caters to all fitness levels.
Spin with Kristi Tuesdays & Thursdays 5:30pm - 6:30pm & Saturdays 9:00am - 10:00am
Do you want to have fun while improving cardiovascular fitness, developing muscular strength and endurance and join mobility? Don't worry about your fitness level, you control the resistance and pedal speed creating the right intensity for your ride. Come find the inspiration you've been looking for to achieve your personal goals and to connect with people in our fitness family here at Swiftwater Fitness. Bring your bottle of water!
Senior Strength & Balance (60 Min)
Do you want to improve your balance? Muscular strength is essential for balance
so we concentrate on exercises that strengthen the muscles that help keep you
upright - your legs and core. These exercises improve stability and help
prevent falls. A chair is provided for each participant to provide support for
standing and seated movements. We stay seated in the final 10 minutes of class
for cool-down and stretching. A variety of equipment is used – balls, hand
weights, resistance bands, and step-over objects which keeps things interesting.
These tools are stored under the chair, out of harm’s way. For safety, we cannot
have personal belongings on the floor. We move with great attention to detail and
correct form to avoid injury; quality of movement over speed. Bring a bottle of
water, your sense of humor and wear a clean pair of supportive shoes.
Vintage Muscle Fusion (60 Min)
Would you take a vintage muscle or classic car out 4-wheeling? No, of course not!
In this total body conditioning class we move slowly and carefully, making smooth
transitions from one exercise to the next and keep things in alignment. This class
provides an opportunity to perform exercises we can’t do standing up, so most of
the time we are on the floor. Thicker training mats are available for your comfort.
Using our own body weight as well as hand and ankle weights, mini bands and
even with the large stability balls we strengthen our muscles while enjoying music
from decades past. Do interesting exercises safely at a comfortable pace and keep
your body in good condition. Dress comfortably and bring a bottle of water.
Give it a test drive!
Movement Rx 1 & 2 (45 Min)
Have fun doing a variety of movements to keep you strong, independent and
feeling good! A safe and effective workout designed to improve upper body
muscular strength and endurance. In this class we do movements to target the
chest, back, shoulders, biceps and triceps. Sometimes we work in exercises to
improve balance, too! Exercises are performed both seated and standing; a chair is
provided for seated and standing support. Hand weights, resistance bands and
medicine balls are used. Wear sturdy, clean athletic shoes and bring a bottle of
water.
Movement is Medicine!
YOGA Stretch! (60 Min)
Practice dynamic and isometric stretches to relieve tension, lower blood
pressure, improve flexibility and joint range of motion. Breathe mindfully and
connect to your body; enjoy the rejuvenating effects of yoga stretches! This
class is beneficial for everyone! Bring your own mat or use one of ours. Blocks
and straps are provided.
Pedal Pushers (30 Min)
Ride an adjustable stationary bike to improve cardiovascular function, joint mobility, burn calories and
lose body fat. We warm-up, cool down and finish by stretching beside our bikes. Learn proper bike set-
up, correct body positioning and enjoy a guided ride at varying intensities (some hills and some flats)
training at whatever level you’re comfortable with. Feel stronger, reducing stress, depression, blood
pressure and resting heart rate. This low impact cycling class is good for everyone! Start class with a full
bottle of water. Stiff soled shoes are recommended. Bikes and towels are provided.
Strength and Stretch (60 Min)
The first half of class is spent doing standing exercises. This includes various
warm-up activities and strength building movements. Training is done both
on and off the wall bars. Exercises are performed slowly with focus and
precision using body weight, resistance bands, small balls, gliders, ankle
weights and yoga straps. During the second part of the hour we move to the
floor and our attention is on lengthening and stretching our bodies. Improve
overall functionality; restore body balance and the activities of daily living
become easier. Clean athletic shoes are recommended for the first half of the
class. Footwear can be removed when we move to the floor. Bring a bottle of
water and your own mat if you’d like.
