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What is Les Mills™?
The Les Mills™ group fitness programs have more than 5 million worldwide participants and 12,000 licensed clubs in over 74 countries, and is considered the world leader in group fitness. Les Mills™ licensing provides access to world class choreographed exercise- to-music programs that are enjoyable, safe and effective. Learn more about Les Mills™
SH'BAM™ 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. Each 45-minute SH’BAM™ class is vibrant, unique and varied – and like all the LES MILLS™ programs, a new SH’BAM™ release is produced every three months with new music and choreography.
BODYPUMP™ is the original barbell class that strengthens your entire body. This 60-minute 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 the results you came for – and fast! Schedule a Class!
BODYSTEP™ is an energizing step workout that makes you feel liberated and alive. Using a height-adjustable step and simple movements on, over and around the step you get huge motivation from sing-a-long music and approachable instructors. Cardio blocks push fat burning systems into high gear followed by muscle conditioning tracks that shape and tone your body. Schedule a Class!
BODYATTACK™ is a 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! Schedule a Class!
BODYFLOW™ is a Yoga, Tai Chi, Pilates workout that builds flexibility and strength and leaves you feeling centered and calm. Controlled breathing, concentration and a carefully structured series of stretches, moves and poses to music create a holistic workout that brings the body into a state of harmony and balance. Schedule a Class!
BODYCOMBAT™ is an 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 strike, punch, kick and kata your way through calories to superior cardio fitness. Schedule a Class!
BODYVIVE™ is a low-impact group fitness workout that lets you choose just how hard you work – perfect for beginners. Using the VIVE™ balls, VIVE™ tubes and optional hand weights you’re talked step-by-step through the entire class by a skilled instructor, while listening to uplifting and inspiring music. Best of all, you finish feeling thoroughly rejuvenated – and fizzing with energy. Schedule a Class!
Other Group Fitness Classes
Spinning® is the original and most popular type of indoor cycling class. With no complicated moves to learn, top-notch certified instructors and music that begs your legs to pedal, Good Friends Spinning program is like no other in Tallahassee. The Spinning program provides a unique training opportunity not available in other group fitness programs because each participant can work at his or her own level in any class. Through Spinning’s Energy Zone training, participants can join at any fitness level and reach seemingly difficult goals such as three-hour rides or Race Day high-intensity challenges. Schedule a Class!
Pilates is a full-body workout that emphasizes core strength, functional fitness, balance, and flexibility. Using small hand weights, balance balls, and body weight, Pilates helps to create a longer and leaner body, that is both balanced and strong. At the center of the Pilates philosophy is precision of movement and breath work which combine to develop both strength and stamina. It’s not just for athletes or dancers--Pilates is safe, low-impact, and adjustable for every level of fitness. Schedule a Class!
Yoga The best way to end your Monday is with a Yoga class. Yoga is a great compliment to BodyVive, Spinning or any workout. Our instructors keep their class fun and easy-going. It's a multi-level Vinyasa (flow style) class, appropriate for all flexibility levels. For our advanced Yogis, there are challenging options so you can take it to the next level. If you are pregnant or have injuries, make sure to let your instructor know before class so they can coach you appropriately.
Each class consists of 5 minutes of Pranayama (breathing exercises), followed by 10 minutes of an easy seated warm-up to open the muscles of the neck, shoulders and back. Next are standing flow sequences, followed by 10-15 minutes of seated poses focusing on some of the troubled tight spots, such as hips and lower back, and ending with a relaxation pose.
Yoga class can help to: