Class Descriptions

Les Mills BODYATTACK™ is a high-energy fitness class with moves that cater for total beginners to total addicts. We combine athletic movements like running, lunging and jumping with strength exercises such as push-ups and squats. Our instructors will pump out energizing tunes, and challenge your limits in a good way, burning calories and leave you with a sense of achievement.

 

Les Mills BODYCOMBAT™-  you’ll punch and kick your way to fitness, burning tons of calories along the way. This high-energy martial-arts inspired workout is totally non-contact and there are no complex moves to master.

 

Les Mills BODYPUMP™ gives you a total body workout using light to moderate weights with lots of repetition. Instructors will coach you through the scientifically proven moves and techniques pumping out encouragement, motivation and great music – helping you achieve much more than on your own!

 

Les Mills BODYSTEP™ is basic stepping, just like walking up and down stairs. It is a full-body cardio workout to really tone your butt and thighs.

 

Les Mills CXWORX™ exercises muscles around the core and provides the vital ingredient for a stronger body. A stronger core makes you better at all things you do, from everyday life to your favorite sports. All the moves in CXWORX have options, so it’s challenging but achievable for your own level of fitness. During the 30-minute workout, you will work with resistance tubes and weight plates, as well as body weight exercises like crunches, and hovers. You will also get some hip, butt and lower back exercises.

 

Cardio Core Bootcamp- This class is Core focused using Pilates-based exercises with heart-pumping moves. We will focus on strengthening the total body, increasing flexibility and improving overall health. Using the mind/body connection, work major muscle groups incorporating dumbbells, tubing, bosu, step... you name it we use it.Fun for ALL fitness level, options always available. The challenge is yours!


Les Mills GRIT™ is a 30-minute High-Intensity Interval Training Class (HIIT). This class can help improve your cardiovascular fitness, increase strength, and build lean muscle.

 

Pain In The Butt - Lower body strength training.  Get 40 minutes of great, intense, isolated leg, butt and hip work.  Weights are used in this class for resistance.  ANYONE at any level can do this class!

 

Total Body Sculpt - Strength and resistance training. This class incorporates dumbbells, tubing, resistance balls, BOSU, you name it, we use it. Major and minor muscle groups are worked with Progressive Sets, Drop Sets and Supersets.  This is old school, traditional heavy weight training, functional training and core stability.  The class is geared towards women of ALL ages who want to get strong.  Start at your own level and you will see a difference in 2 weeks.

 

Zumba® is designed to bring people together to sweat it on. A total workout, combining all elements of fitness – cardio, muscle conditioning, balance, and flexibility, boosted energy. We take the "work" out of the workout, by mixing low-intensity and high-intensity moves for an interval-style, calorie-burning dance fitness party.


Mind & Body


Barre - This fun class will combine yoga, pilates, and strength training to target multiple muscles at one time & will also improve your mind-body connection. Barre focuses on small 1" isometric movements that fire up the muscle and make it more elastic making for a killer workout!

 

Les Mills BODYFLOW® is the yoga-based class that will improve your mind, your body, and your life. During BODYFLOW an inspired soundtrack plays as you bend and stretch through a series of simple yoga moves and embrace elements of Tai Chi and Pilates. Breathing control is a part of all the exercises, and instructors will always provide options for those just getting started.

 

Core Conditioning - This class is designed to promote a balanced musculoskeletal system, resulting in improved core strength, flexibility, good posture, and body awareness.

 

Gentle Yoga - This type of yoga integrates mental focus, various breathing methods and relaxation techniques with traditional Hatha Yoga Asanas, (body poses). Modifications and variations to poses will be offered.

 

Mat Pilates - This class focuses on engaging the mind with the body. Every exercise is performed with attention to breath, proper form and efficient movement patterns. This class will strengthen the core, improve balance and increase coordination. All fitness levels are welcome.

 

Power Vinayasa - This class is a dynamic and fast-paced strengthening sequence of postures that synchronize breath with movement and features upbeat music. This type of yoga will build strength, balance, and flexibility through vigorous and revitalizing postures. This fun 60-minute class will help create both mental and physical stamina.

 

Vinayasa Yoga - This class is designed as a basic yoga class to increase flexibility and strength while emphasizing relaxation using various vinyasas on movement and breath.

 

Yoga - You will gain more energy, improve strength, flexibility, balance, posture, mood and lung capacity, as well as decrease stress. This class consists of breathing exercises, standing and seated yoga postures and relaxation techniques.

 

Yoga for Flexibility - Increase your flexibility through the use of a variety of different stretching techniques including yoga, pilates, and traditional stretch.

 

Spin and Indoor Cycling


Cy-Fit is a fusion of heart-pounding cardio and full body strength training. 25 minutes on the spin bike and 25 minutes of circuit training.


Heart Rate Spinning is 75 minutes of a high-intensity spin class to get your heart rate in your target zone!


Les Mills RPM™ is a group indoor cycling workout where you control the intensity. It’s fun, low impact and burns loads of calories. In an RPM workout, you repeatedly reach your cardio peak then ease back down, keeping pace with the pack to lift your personal performance and boost your cardio fitness, and you control your own resistance levels and speed!

 

Les Mills RPM™ + Les Mills CXWORX™ - Well hit the bike hard for 30 minutes, followed by 30 minutes CXWORX (see desc. above).


Spinning - Indoor cycling is a no-impact, calorie burning workout with invigorating music. All-terrain rides with flats, hills, and sprints. We encourage participants to work at their own pace. Spin is for every level of fitness, from beginner to experienced. Bring a bottle of water and arrive a few minutes early to set up your bike!

 

Les Mills SPRINT™ is a 30-minute High-Intensity Interval Training workout (HIIT) using our indoor spin bikes!


Senior Strength Classes


Boomers & Beyond - Strengthening, balancing, and stretching exercises will be introduced to promote and improve quality of life for participants. Combat osteoporosis with weight-bearing activity and have a little fun! Sit or stand option.


Muscular Strength - SILVERSNEAKERS® Muscular Strength & Range of Movement. Have fun and move to the music through a variety of exercises designed to increase muscular strength, the range of movement, and activity for daily living skills. Hand-held weights, elastic tubing with handles, and a ball are offered for resistance, and a chair is used for seated and/or standing support.

 

Click Here to find out more information on our Les Mills Classes.

 

HOURS

MAY HOURS of Operation

Monday-Friday 5am-7pm

Saturday 6am-5pm

Sunday 7am-5pm

(Closed Daily for Cleaning: 1-2pm)

CLOSED Monday, May 25th- Memorial Day

 

CONTACT​ US

North Dodge Athletic Club

2400 North Dodge Street

Iowa City, IA  52245

 

NDAC

Tel: 319-351-5683

Fax: 319-341-3964

 

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