Always wondered what you can do with your foam roller, flex-band, or stability ball?  Well here you go!  These three workshops are a 101 “how to” series where participants will learn movements, exercises and healthy positions to improve flexibility, core strength exercises to use at home.First workshop encompasses the foam roller. Using a foam roller offers many of the same benefits as massage. Foam rollers break down soft tissue adhesions and scar tissue while increasing blood flow and circulation to the soft tissues. Best of all, you can learn to use one on your own any time you like! Next workshop is our flexband prop. Great for stretching as well as upper body and lower body strengthening.  An excellent tool for all levels of training depending on individual goals.  Flexbands are compact and can be taken anywhere, from hotel to practice field, or can even be used at your computer desk.  Inexpensive, don’t take up a lot of space, and can be used by everyone! Our third workshop focuses on the stability ball. The stability ball works the deep stabilizers which protect the spine and prevent back pain. Incorporate into your workouts to build core strength, improve posture and advance muscle tone. After exercise, reduce muscle soreness and develop flexibility by using the ball to stretch and lengthen your muscles. You’ll have a ball! You will leave these 90-minute workshop with a whole new sense of freedom, and with the proper technique to incorporate each piece of your equipment into your wellness routine. (Meets in W-11)

1.  

2. Foam Roller- Jan. 20th Saturday 1:30pm-3:00pm

   FlexBand-  Feb. 24th Saturday 1:30pm-3:00pm

   Stability Ball-  Mar. 17th Saturday 1:30pm-3:00pm

3.  
4. Tuition: $20 each Workshop

All skill levels, Ages 16 to Adult

Curious about the difference between yoga and yoga therapy?  Both a yoga class and yoga therapy session are valid and valuable, but they are different. A yoga class focuses on the techniques or yoga practice. When clients see a yoga therapist or a therapeutic group, it’s usually not to learn about yoga but to get help with or relief from some symptom or health condition that is bothering them.  Yoga therapeutic methods are based on the principles of yoga, scientific data, and the experience of yoga teachers.  The client is the focus as well as how yoga techniques can help the client feel better or improve their function.  Clients can participate in one-on-one individualized sessions or in a group session where clients have similar conditions or a variety of conditions.  After an intake and assessment, the yoga therapist focuses on the client’s specific symptoms and identifies methods to help them manage those symptoms in subsequent sessions. The yoga therapist also empowers clients to take an active role in their self-care, to help them overcome challenges, and gain independence. 

Initial assessment- $50

Privates- $65  (5 pack $300)  (10 pack $550)
Small group classes (5 students max.)  8 weeks - $160

For more information, and to register for your initial private assessment, please call Lesley Spalding at 703-584-2965 or email lesleyspalding@workhousearts.org. 

In this yoga class we will be focusing on safely learning yogic poses (asanas) as well as breathing exercises to help with focus and relaxation. Modern day adolescence and teenagers years are filled with competitive activities and the pressures of academic achievement. Yoga is a wonderful way for the teens to focus on their growing bodies and quiet the mind from the constant chatter of peers and media. Yoga postures integrate the mind and body through synchronized breath and movement.  On top of physical benefits of improving strength, flexibility and balance, yoga provides us with tools to help us improve our focus and regulate our response to stress. Studies have shown a connection between children and teens who practice yoga and their reduction in stress levels. This in turn aids their ability to navigate the social and academic hurdles they encounter during this phase of development with more ease and grace. 

NEW!
We offer this 1 hour workshop every first Sunday of the month. We cover the history of Pilates, the basic principals; breathing, muscle engagement and proper body alignment, along with the fundamental Pilates Reformer exercises. This intro class is a requirement for students new to the movement seeking to register our weekly Pilates Equip groups. (Meets in W-11, Studio C)

All Skill Levels, Ages 16 and up
Pilates Barre is a beginner/intermediate 30 min. class. This class combines the principles of Pilates & Ballet Barre work to ensure that you gain an awareness of your core and body alignment. The Ballet Barre and Pilates Props are incorporated into a flowing movement routine to challenge your strength and stability while increasing stamina and flexibility. Pilates Barre is a great way to add variety to your Pilates and Ballet routine while toning your entire body. (Meets in W-11, Studio B)

NEW!  

Mondays @ 6:30pm

FREE Classes October 16, 23, 30  *reservation required

Fall Session (7 weeks)
Mon Nov 6 (6:30pm)

Instructor: Kramer

Tuition: $96.25

This beginner level course will introduce students to the ancient art of Scottish Highland dancing.  Students will learn foot positions, arm positions and basic movements as they progress through the BATD (British Association of Teachers of Dancing) syllabus.  Dancers increase coordination, muscle tone, posture and aerobic capacity while developing self-discipline and confidence. (Meets in W-4 Studio C)

Fall Session (6 weeks)
Instructor: Lyons

Tue Nov 14 (6:00pm) Beginners 
Tue Nov 14 (7:00pm) Intermediate

Tuition: $82.50

All Skill Levels, Adult
Instructor: Heckel
Ballet for adults introduces the basic concepts and vocabulary of the Vaganova method of classical ballet. This precise technique develops lower back strength, plasticity of the arms and upper body, core stability, and increases flexibility. Whether you are exploring dance for the first time or are a returning student you have the opportunity to develop the poise and musicality that is gained through the study of the art of classical ballet. Meets in Bldg 4, Studio C

Fall Session Session (7 weeks) Tuition: $96.25
Tue Nov 7 (10:30am-11:45am) Instructor: Heckel  *advanced beginner/intermediate 

Wed Nov 8 (6:30pm-7:30pm) Instructor: Heckel   *adult/teen beginners   

All skill levels, Ages 16 to Adult

ZEN•GA!  Engerize both your body and mind with this fluid but powerful class.  See how ZEN-GA method brings strength & control to the body and peace to the mind.  This challenging class includes components of fitness training - the pace will rev up the cardiovascular system, the fluidity of the sequences will enhance flexibility, and the controlled stationary holds result in improved total-body strength.  (Meets in W-11, Studio B) 55 mins. Class

Fall Session (7 weeks)  
Tues Nov 7 (9am) Instructor: Hoar
Tuition: $96.25

Fall Session (6 weeks)  

Tues Nov 14 (7pm) Instructor: Rodriguez

Tuition: $82.50

ADVANCED TAI CHI, (Ages 16 to Adult)
Students in the advanced Tai Chi class will receive instruction in the Ten Posture Form, Yang Style Long Form, Two-person Tai Chi San Shou Form, Push Hands, and Chin Na (joint-locking techniques). The martial arts applications of each of the forms is taught.  For those interested, instructor certification is available through a four level, white to black sash comprehensive curriculum.  The rank of Black Sash is awarded to students who have successfully completed the entire curriculum and demonstrated the appropriate level of skill to the instructor.  The ADVANCED TAI CHI class requires completion of BEGINNER TAI CHI and approval by the instructor. (Meets in W-11, Studio B)

Fall Session (6 weeks)  

Tue Nov 14 (8:00pm) Instructor: Rodriguez
Tuition: $82.50

All Skill Levels, Ages 16 - Adult
Pilates is a unique workout that focuses on core stability while using controlled movements to condition the body. Emphasis is placed on breathing and quality of form. While abdominal and postural muscles are strengthened, the body also improves in flexibility. Regular practice of Pilates exercises dramatically improves strength, flexibility, coordination, balance, posture and the mind/body connection. Art of Movement classes are conducted in one hour long and most classes may be joined at any time! (Meets in W-11, Studio B)

Fall Session (7 weeks)
Mon Nov 6 (8am)

Mon Nov 6 (7:15pm)
Wed Nov 8 (9am)
Wed Nov 8 (6:30pm) 

Sat Nov 11 (9:00am)
Tuition: $96.25

Fall Session (7 weeks) 

Tue Nov 7 (10am) Instructor: Peppers

Wed Nov 8 (10am) Instructor: Peppers
Tuition: $96.25

All Skill Levels, Ages 16 to Adult
Gentle Pilates improves core strength and increases flexibility in the body. Each Gentle Pilates class is chair based and will benefit posture and alignment in the body. Exercises for balance and body awareness will engage the mind also. This class is appropriate for any type of mobility, whether wheelchair or ambulatory. Art of Movement classes are conducted in one hour long and most classes may be joined at any time! (Meets in W-11, Studio B)

Fall Session  (7 weeks)  
Mon Nov 6 (10am)
Tuition: $96.25

All Skill Levels, Ages 16 to Adult
Let’s shake things up! Literally! We’re teaming up with Surfset and offering the word’s first total body surf trainer designed to mimic real surfing, just without the ocean. It’s all about getting away from the traditional static workout and challenging your body in new ways. Every exercise on the board is designed to engage your core and stabilizer muscles and shock the system to create real change inside and out. Sculpt a lean surfer physique and move your body in multiple planes that engage the body and mind in challenging and unique ways. 

Fall Session (6 weeks) *No class Thanksgiving Day

Thur Nov 9 (10:30am) Instructor: Hart

Tuition: $82.50
(Meets in W-11, Studio D)

All Skill Levels, Ages 16 to Adult
Let’s shake things up! Literally! We’re teaming up with Surfset and offering the word’s first total body surf trainer designed to mimic real surfing, just without the ocean. It’s all about getting away from the traditional static workout and challenging your body in new ways. Every exercise on the board is designed to engage your core and stabilizer muscles and shock the system to create real change inside and out. Sculpt a lean surfer physique and move your body in multiple planes that engage the body and mind in challenging and unique ways. (Meets in W-11, Studio D)

Fall Session (7 weeks)  

Mon Nov 6 (7:45pm) Instructor: Thomas

Tuition: $96.25

All Skill Levels
Young surfers can now develop their skills, cardiovascular endurance, core strength and improve balance while exploring the adventurous sport of surf and stand up paddle-board without the water! (Meets in W-11, Studio D)

Fall Session  (6 Weeks)  *No Class Thanksgiving Day
Thu (5:30pm) Instructor: Thomas
Special Student Tuition: $66

All Skill Levels, Ages 16 to Adult
This total body cardio workout will burn calories and sculpt muscle in a non-impact format that is safe and effective for all fitness levels. Using every major muscle of the body while moving fluidly through the rowing stroke sequence, participants will increase range of motion and cardiovascular function while building muscular strength. Learn the power of being in the rowing zone in our new rowing studio. No prior rowing experience is necessary. Art of Movement classes are conducted in 55 minute long and most classes may be joined at any time! (Meets in W-11, 1102)

Fall Session (7 weeks)

Mon Nov 6 (6:30pm) Instructor: Bradish

Wed Nov 8 (6:30pm) Instructor: Peppers

Fri Nov 10 (9:35am) Instructor: Bradish

Tuition: $96.25

All Skill Levels, Ages 16 to Adult
Combining the best of rowing and the best of yoga, this hybrid class is pure fluidity-in-motion. The rowing will improve your strength and endurance while the yoga will improve your flexibility and balance. In this class, participants will alternate between the rowing machine and the yoga mat. Row Flow will increase your stamina and strength while reducing stress and anxiety. No prior experience in either rowing or yoga is necessary. Art of Movement classes are conducted in 55 minute long and most classes may be joined at any time! (Meets in W-11, 1102)

Fall Session (7 weeks)

Tue Nov 7 (9:30am) Instructor: Warnock
Wed Nov 8 (9:00am) Instructor: Hart
Tuition: $96.25

Nia is a joyful cardiovascular dance workout that stimulates and integrates your mind, body, and spirit. Nia blends dance, martial arts, and healing arts and allows your dancer, athlete, warrior, and inner-child to play while you exercise. Nia is done barefoot (though soft soled shoes can be worn) to diverse, soul-stirring music. Everybody is welcome to any Nia class.  No prior training is necessary. Dance... Sweat... Transform... Through movement we find health. (Meets in W-11, Studio B)

All Skill Levels
Instructor: Cookie Bell
A great beginner class. Haven't practiced in a while? Looking to brush up? Looking to get started? This is the class for you. You will learn all the basic steps along with lead/follow, music interpretation and styling.

Fall Session (5 weeks)  *No Class Thanksgiving Day

Thu Nov 16 (8:00pm)

Tuition: $68.75 (single)  $131.25 (couple)
(Meets in W-4, Studio 1102)

All Skill Levels
Instructor: Cookie Bell
If you've had Basic Ballroom and know a variety of steps in a variety of popular dances, then this is the class for you. You will learn the next level of more advanced steps along with lead/follow, music interpretation and styling.

Fall Session (7 weeks)

Mon Nov 6  (7:30pm)

Tuition: $96.25 (single)  $183.75 (couple)
(Meets in W-16 McGuire Gallery Upper Level)

All Skill Levels, Ages 16 to Adult
Combine the best of both worlds! Yoga improves flexibility, strength, balance, stamina and mental clarity, while reducing anxiety and stress. Yoga is about creating balance in the body through developing strength, flexibility, and the mind-body connection. Pilates is a unique workout that focuses on core stability while using controlled movements to condition the body. Emphasis is placed on breathing and quality of form. While abdominal and postural muscles are strengthened, the body also improves in flexibility. Art of Movement classes are conducted in one hour long and most classes may be joined at any time. (Meets in W-11, Wednesdays: Studio B)

Fall Session (7 weeks)
Wed Nov 8 (8am) Instructor: Warnock
Tuition: $96.25

All Skill Levels (Ages 16 to Adult)

Bodyblade will provide you with a workout that is results oriented and functional, connecting muscle, joints and body segments for a safe, fun, and most importantly, effective training experience! This 30-minute session will take you through a combination of core stability exercises with both upper (shoulder stability) and lower body (hip, knee and ankle stability) moves to give you a stronger and more stable body than you ever imagined. Best of all, you will almost immediately notice improved wellness, balance, coordination and muscle definition, as well as greater flexibility and posture. And anybody can do it! This method of vibration training is simple and powerful, no matter what your fitness level, page, gender or  previous training experience. In fact, Bodyblade automatically adjusts to the fitness level of each user to guarantee success in training. (Meets in W-11)

Fall Session (7 weeks)  

30 mins. Class
Thu Nov 9 (6:30pm) Instructor: Lacombe  *No Class Thanksgiving Day
Fri Nov 10 (9am) Instructor: Lacombe
Tuition: $45.50 

Wed Nov 8 (10:30am) Instructor: Hart

Wed Nov 8 (7:30pm) Instructor: Peppers *Yoga For Your Back

Fri Nov 10 (10am) Instructor: Thomas *Gentle Fluid Flow

Tuition: $96.25

All Skill Levels, Ages 16 to Adult
Hatha yoga focuses on asanas, or poses. A person who practices yoga goes through a series of specific poses while controlling his or her breathing and incorporates meditation and relaxation. Yoga improves flexibility, strength, balance, stamina and mental clarity, while reducing anxiety and stress. Yoga is about creating balance in the body through developing strength, flexibility, and the mind-body connection. Art of Movement classes are conducted in 55 minute long, six consecutive week sessions, but most classes may be joined at any time!

Fall Session (6 weeks)  *No Class Thanksgiving Day

Thu Nov 9 (9am) Instructor: Thomas *Advanced Level

Thu Nov 9 (7pm) Instructor: Tilford  *Yoga Stretch

All Skill Levels, Ages 16 to Adult, For returning AOM students only!

Fall Session (6 week session)  *No Class Thanksgiving Day

Thursdays:

(7am) Instructor: Hoar
(8am) Instructor: Hoar
(9am) Instructor: Tilford
(3:00pm) Instructor: Legowik  Advanced/Pilates Instructors

(6pm) Instructor: Tilford
(7pm) Instructor: LaCombe

(7:30pm) Instructor: Kline

All Skill Levels, Ages 16 to Adult
For returning AOM students only! If you have a small group (3 to 4 persons) seeking a Pilates Equipment Class please call AOM Director, Lesley Spalding, at 703-584-2965. (All Classes Meet in W-11)

Fall Session Begins Sep 11 (8 weeks)   Tuition: $210

Mondays:

(7:45am) Instructor: Kline

(9am) Instructor:Lacombe

(10am) Instructor: Lacombe
(11am) Instructor: Viggiano- Advanced/Pilates Instructors
(6:30pm) Instructor: Heckel

Tuesdays:

(7am) Instructor: Hoar
(8am) Instructor: Hoar
(9am) Instructor: Tilford
(12pm) Instructor: Heckel- Advanced/Pilates Instructors
(1pm) Instructor: Heckel - Advanced/Pilates Instructors
(6:00pm) Instructor: Lacombe 
(7pm) Instructor: LaCombe

Wednesdays:

(8am) Instructor: Spalding
(9am) Instructor: LaCombe
(10am) Instructor: LaCombe 
(11am) Instructor: Logsdon 
(5:30pm) Instructor: Heckel
(5:31pm) Instructor: LaCombe (Listed as 5:31pm on the next screen)

Fridays:
(8am) Instructor: Tilford
(10 am) Instructor: Tilford
(10:01 am) Instructor: Hoar
(11am) Instructor: LaCombe

Saturdays:

(9am) Instructor: Viggiano
(10am) Instructor: Viggiano

All Skill Levels, Ages 16 to Adult

For returning AOM students only! Small group (3 to 4 persons)

Our 30 minute Cardio Pilates Jump Board classes are the perfect way to incorporate cardio work into your Pilates routine. This innovative full body workout consists of a continuous flow of Pilates exercises conducted on the reformer with the Jump board attachment. Fluid transitions, coupled with interval jumping, results in an increased heart rate that is optimal for burning calories and building lean muscle.The benefits of our Jump Board class are wide-ranging and amazing! You’ll feel the burn in both your arms and legs, develop power and speed, improve overall coordination and elevate your heart rate more than any other Pilates classes. It will expand your Pilates practice by challenging you in different positions: lying on your back and side, kneeling facing the front, back and side, and many more physique toning movements. Plus, it’s easy and so much fun—the 30 minutes is over before you know it. (Meet in W-11, Studio C)

Fall Session (7 weeks)

Mon Nov 6 (6pm) Instructor: Heckel  Tuition: $94.50

Thu Nov 9 (7pm) Instructor: Kline  Tuition: $81

Fri Nov 10 (9:30am) Instructor: Tilford  Tuition: $94.50

*No Class Thanksgiving Day

All Skill Levels (Adults)
Hula is the heart and soul of Hawaii expressed in motion; the voice of the Hawaiian ancestors. The student learns to appreciate hula (Hawaiian dance), music, history, culture and traditions. Hula embraces the physical, mental and emotional aspect of the dancer. Hula is a life long journey! The cultural history of each mele (song) will be discussed, emphasizing on how background is embedded in the dance vocabulary and style. Prior experience required. (Meets in W-11. Studio A)

Fall Session (7 weeks)
Sat Nov 11 (9am) Instructor: Nutting
Tuition: $96.25

All Skill Levels, Adults
Presented by Fitness Trainer: Jen Katt

Cardio and strength training in the same class. Total-body workout includes flexibility exercises to improve balance and range of motion PLUS resistance training to enhance muscle tone, bone density, and strength. Easy-to-learn group aerobics provide a cardio component. You will enjoy this lively format while you build a better body in a fun and supportive atmosphere.  All moves are adapted to an individual’s fitness level. (Meets in W-11, Studio A) 

Fall Session (7 weeks) 
Mon Nov 6 (10:30am)  Instructor:  Katt
Tuition:  $96.25

Yoga for Kids!  Jack and Jill community event.  No prior Yoga experience necessary! Reservations required. (Meets in Studio A)

Workshop Fall Session
Sat Nov 4 (1-2pm)
Tuition: $11 per Child

GET TO KNOW THE NEW US

Jazzercise is a pulse-pounding, beat-pumping fitness program that gets you results…fast. It’s a calorie-torching, hip swiveling dance party with a hot playlist to distract you from the burn.

9:00 am M-F

4:30 pm M/W/TH

6:00 pm M/T/W

8:00 amSaturday

9:00 am Sunday

To register for Jazzercise courses, please visit: www.jazzercise.com