From Les Mills BodyPump and Zumba® to Spinning®, yoga, water aerobics, and more, the Bender JCC offers free daily group fitness classes for all interests and skill levels. Led by certified instructors and designed to boost endurance, strength, and motivation, classes are free to members and provide participants with the newest trends in group fitness.
November Group Exercise Schedule
Group Exercise Updates – November 17-25
*Special Thanksgiving Group Ex Schedule for November 23 & 24*
Give it a try! Enjoy a 3-Day Guest Pass to see what we have to offer! Simply fill out the form below!
Stay up to date with the latest Group Exercise news. To sign up for email notifications, please contact Rachel Ossman at email@example.com or 301-348-3710. For text message updates, visit www.benderjccgw.org/textalerts.
You'll be on your way to a new PR!
A mix of cardio, strength, and flexibility for 20-minute intervals.
BANG Power Dance™
BANG Power Dance™ is an urban-inspired group fitness class using specially designed weighted gloves. A fusion of hip hop, world dance, boxing, aerobics and bodyweight training – this class will take your workout to a whole new level!
Butts & Guts
Cardio and core. A perfect 45-minute mix.
Build endurance and cardiovascular fitness as your instructor takes you on a ride on stationary bicycles.
Cardio Sculpt with Ball
Cardio and floor exercises using fitness balls of various sizes to sculpt your body and get your heart pumping.
The class combines all things cardio in a blend that keeps you guessing and your heart pumping.
Keep your heart rate up with cardio blasts between strength exercises. Finishing with a core strengthening cool down.
Les Mills SPRINT®
A 30-min HIIT (High Intensity Interval Trainig) Cycle workout that will motivate you to push your physical and mental limits.
A fun and easy workout combining Latin and International dances. High energy so you can dance away your worries.
The original ZUMBA® with the addition of light weights for muscle conditioning.
Build more muscle with our diverse strength training options.
Les Mills BODYPUMP®
Ultimate in strength training using light weight and high repetition to tone and fatigue is muscle group.
Four circuits of exercises, each with a short warm up and cool down. Targeting arms, legs, and core.
Weights & Plates
Take your workouts to the next level!
Intervals of cardio, strength, agility and balance. Non-stop. High intensity.
Iron Fit Spin
Advanced spinning class which emphasizes cycling technique and cardiovascular endurance aimed at the athlete in everyone.
3-rounds of combined strength, core, and core focused moves to tone your body from head to toe.
Les Mills CXWORX®
30-minute class focusing on the core, glutes and shoulders.
Mind & Body
Relax your mind. Take care of your body. Nurture your soul.
Focusing on Iyengar style yoga, attention to body alignment, breadth, and posture will guide the class journey culminating with relaxation at the end of the class.
Designed to build awareness of breadth while continually moving.
Les Mills' BODYFLOW
Embrace parts of yoga, tai-chi and pilates with BODYFLOW, a relaxing class that builds strength and improves flexibility.
A series of exercises designed to improve posture, core strength, flexibility, breathing, concentration and focus derived from Joseph Pilates.
Morning Stretch & Strength
Bringing mind, body, and breadth into balance while improving strength, flexibility and energy.
Power Pilates with Props
Challenging workout to tone and sculpt using Pilates mat exercises and various props.
Ancient Chinese martial arts of Tai Chi uses gentle flowing movements to reduce the stress of a busy lifestyle and improve health. This is a fee-based class.
Combines core strengthening of Pilates and the flexibility and relation of Yoga.
Senior & Beginner
Welcoming those of all fitness levels!
Balance & Strength
All work is performed sitting in a chair, ball, or against the wall. Class includes gait awareness, strength, stretches and body alignment work.
Complete Cardio Conditioning
Total body workout using intervals of high/low impact aerobics and strength training
Basic Stretching and Yoga movements to aid in restoration and recovery of the body.
A great and spirited workout for all levels. Continuous low-impact movements make for a joint-easy, excellent cardio workout.
Sculpt with Ball
Tone and strengthen you entire body with fitness balls and hand weights.
Designed for seniors that want to work on strength and balance.
Stretch out and increase flexibility and range of motion in this full body stretch class.
Stretch & Strength
Stretches and core strength exercises along with strength training.
Tone Up/Shape Up
Function fitness building strength in all muscle groups with special emphasis on strengthening your core and keeping you flexible.
A less intense ZUMBA® session designed for beginners & active older adults.
Awesome aquatic exercise!
Easy on the joints designed to increase flexibility and muscle tone.
Aqua Flex & Stretch
Gentle pool workout with emphasis on using all the muscles and joints to gain strength and flexibility.
Shallow-water aerobics fused with movements from land-Pilates.
High-energy Latin dance in the water.