Class Descriptions

Functional strength class is an integrated total body approach that guides participants to build strength and resilience (AKA injury prevention) of the entire body. Sometimes we will use body weight as the resistance and other times we will add load through dumbbells, bands or other small equipment. The focus is upon movement or stability of all the parts of the body simultaneously, rather than isolated muscle movements. Regardless of your age or gender, your body, craves integration of the deep and superficial musculature to improve muscular strength, power, endurance, balance, coordination, range of motion, and functional flexibility. This class will instill the "language” of efficient, optimal movement unique to your body and thus help you truly attain improvements in YOUR fitness and FUNction whether you run, bike, golf, swim, walk, climb, tumble, play on the ground with your kids or grandkids. Your function is unique to you and this class helps every BODY improve, grow, and feel really good.

Learn basic skills about climbing with our rock climbing team.

Every single movement begins in the Core, so creating Core efficiency is key! GC Max is the ultimate workout to strengthen and define the Glutes, Quads, Hamstrings (as well as other supporting muscle groups), with PRIMARY focus of creating core stabilization and strength! A variety of equipment and athletic pilates exercises are utilized.

An energetic and full body class that incorporates traditional yoga warm-up sequences followed by guided, ecstatic dance.  Think a yoga class meets the dance floor with fun music in a judgment-free fashion! Participants leave feeling energized, open, and accomplished. 

A "one and done" class format consisting of timed intervals on and off the bike.  Alternate simple cycling drills on the bike with strength and endurance exercises performed on the mat.  This class flies by and provides a total body strength and cardio workout in just one hour!

The Houstonian offers a group swimming lessons for children ages 1 to 7. Children will learn stroke progressions and water safety in a fun, nurturing group setting. Aquatots (Parent & child), StarFish (Ages 3 to 4, beginner), Sea Horses (Ages 3-4, advanced), Sea Lions (Ages 4 to 7). Fees vary, please see registration forms on the main Aquatics page.

Originally called “Yoga for Dancers,” the GYROKINESIS® method is the mat version of the GYROTRONIC® system. Perform rhythmic, undulating movements on the chair and mat that stimulate the body’s internal organs and integrate corresponding breathing patterns. Enjoyed by fitness enthusiast of every level; for the yogi and dancer in us all!

High Intensity Interval Training incorporates 5-7 strength and cardio exercises performed in timed intervals followed by brief recovery and in immediate return to another group of exercises performed for another 3-4 rounds. This class challenges even the most conditioned participant.

This deep water interval program incorporates 20 minutes of cardio-vascular training, 20 minutes of strength training and 20 minutes of flexibility movements. In each class, there will 20 minutes of strength training with various aquatic equipment. Noodles or belts are recommended.

If you're ready to lose weight, get healthy and have fun without all the cooking and calorie counting, then H21 is for you. Members meet with our Registered Dietitian and Personal Trainer during this program to keep you on track. Fee based.*

Shallow water walking with an emphasis on gait training, balance training, and stabilization of the core and ankle. Participants will learn a variety of different steps while changing directions and increasing resistance in the water. This class is appropriate for all levels. Aquatic shoes are recommended.

A 45 minute high intensity, timed interval workout focusing on strength, plyometrics, and non-stop cardio movements.

Train for the MS150 with our Hammerheads Captain, Lisa Rainey. We’ve added this class to the schedule from February and March to provide you with an extra class to get you ready for the race. Train like a Hammer!

Turn your world upside down!  This snippet of a practice includes warm-up, stretches, drills and techniques and will help you find more comfort on your hands on the path to handstand mastery. Space is limited to ensure individual needs can be addressed.   

Whether your goal is finding comfort on your hands, confidence in the middle of the room or moving toward that press or one arm, this class is for you!  Practice warm ups, stretches, drill and techniques to increase your inversion vocabulary and progressively refine your handstand mastery. Set goals, track progress and get personalized one-on-one coaching with Nosa, an experienced teacher and practitioner. 

Specific, intense and effective class targeting abdominal muscles.