Learn how you can ease the body’s physical stressors during pregnancy. In this multi-faceted class Candice Kaup will teach you how to strengthen your core and pelvic floor, improve your posture, ease your back pain, improve your breathing, and build your cardiovascular capacity. Contact Candice at 703-863-1898 with any questions. Drop-in for $20.

Ages 13-17. The Chick Armstrong fitness program for teens is a eight-week two session program that meets twice a week Mondays and Wednesdays 6:00 pm-7:00 pm. The program is designed to teach our teens the proper use of fitness equipment, exercise techniques, safety, and discussions in maintaining a productive and healthy Lifestyle. The maximum enrollment for this program will be 6 participants per session.

Ages 18 & up. Accomplish your weekend fitness goal with a 30-minute full-body circuit incorporating functional strength and cardio training plus stretching. High-energy music and fresh exercises will keep you motivated, and the small group setting will give you more personalized attention from the instructor to ensure proper form. Instructor Jay.

Ages 18 & up. This workshop is designed to strengthen, stretch, and condition the abdominals, glutes, hip flexors, and muscles of the lower, middle, and upper back using traditional and modified yoga poses. This workshop will involve laying, sitting, and standing postures. It is open to individuals of all levels, including those new to yoga!

Ages 18 & up. This beginner class series introduces the history of yoga, fundamental principles of alignment, and breath work. Students will be introduced to yoga postures through step-by-step verbal description and demonstration. Emphasis is placed on student understanding, safety, and stability within each pose.

Ages 16 & up. Ditch the workout and party! Zumba infuses Latin Dances such as salsa, meringue, bachata, samba, reggaeton and even modern day hip hop. This intense workout helps you lose weight while having fun and learning basic Latin moves. Instructor: Diana

Ages 18 & up. Age reversing workout increases joint movement, flexibility, strength, relieves pain, increases energy. Full body workout based on tai chis flowing movements for balanced health; ballets theories for long, lean muscles, and healing powers of physiotherapy. By author of Aging Backwards and PBS show/book titled Forever Painless. BRING A MAT.

Ages 18 & up. Practice supported standing, seated & supine poses that help increase body awareness, improve balance, stamina, flexibility and strength. Will require props: chairs, blocks, blankets and straps (provided by the instructor & facility).

Ages 18 & up. Our hour-long class combines musclebuilding exercises with targeted conditioning to improve overall fitness. Enjoy active recovery with personalized cardio, followed by core-strengthening moves for enhanced balance and stability. Relax and rejuvenate with guided meditation and breathwork.

TO REGISTER: www.lungrenfitnessandwellness.com or contact Jennifer, [email protected]

Ages 40 & up. Feeling depleted and agitated? Interested in reigniting a sense of balance, focus, and strength while simultaneously stretching tight/contracted muscles in the body? Join Lisa, E-RYT 500 and Certified Yoga Therapist (1,000 hours), for a class ideal for all levels. This class supports individuals in reducing muscle tension, improving posture and confidence in the body, and promoting greater release and ease in the body and the mind.

Ages 40 & up. A series designed and guided by a C-IAYT (1,000) yoga therapist for individuals 40 and over to promote increased stability and strength, improved posture and balance, and more flexibility. Participants will also practice therapeutic tools including breathing practices and short meditations to reduce stress, to improve the overall health of our lungs and nervous system, and to improve sleep. Suggestions for home practice available. Props included.

Ages 50 & up. Join Lisa, Certified Yoga Therapist (C-IAYT/1,000), E-RYT 500) for a new kind of chair yoga that can support empowerment in your body and ease in mind in a safe and sustainable way. The use of a chair and the wall, can support individuals in building strength and confidence, improving balance, increasing flexibility and mobility, and supporting individuals with conscious breathing practices to improve lung function. It is important to be able to transition safely from standing to the floor ( with the use of the chair) for our overall health. We will be moving from the chair, to standing, and/or to the floor in these series sessions.

Ages 18 & Up. 30-45 minutes of Constant movement with Energizing Music & 10-15 minutes of low impact stretching and Breathwork Training! The instructor will focus on natural movements that will help to improve strength, flexibility & posture, while giving you a great cardio workout. Exercises will include, Dynamic Movements & Stretches, Full Body Strengthening and Conditioning with Modifications that will be taught, making it possible for all ages and body types to participate! The class will also include Cardio kickboxing (punching, kicking, blocking etc)!

Ages 18 & Up. Qigong is the prerequisite for Tai Chi. Both practices are slow and gentle forms of meditative movement, designed to balance circulation of blood, breath & Chi/energy, thus allowing healing to take place naturally for the body. Qigong & Tai Chi in their simplest forms are found by Harvard to have the greatest health benefits! Both exercises emphasize attention on breath, posture & relaxation. Modifications can be made to accommodate all! In addition to exercise, the instructor will also Lecture for a small portion of the class on the Heart-Mind Nature and how to develop it (Cultivate) at home and at work!

Ages 18 & Up. A gentle form of stretching that involves Releasing Tension & Pressure from the Body & Mind. Participants will learn how to use breath, relaxation & postures to discover deeper levels of relaxation from the Mind, to the Body, starting from the muscles, and getting all the way down to the fascia & connective tissues! Eastern Principles of Traditional Chinese Medicine, Holistic Healing and Ayurvedic practices will be discussed in class alongside exercise!

Ages 18 & up. A gentle yoga series that supports healthy aging with slow, intentional movement to release tension and build strength. Breathing techniques and guided meditation encourage deep relaxation, rest, and renewal. This evidence-based approach is informed by yoga therapy, with a focus on easing suffering for conditions such as arthritis and osteoporosis. Instructor: Theresa

Ages 18 & up. This fun and effective form of cross-training incorporates a combination of boxing movements and aerobics while improving rhythm and coordination! Focus on upper body conditioning, cardiovascular fitness, and toning your arms, chest, and abs. Box your way through a great workout!

Ages 18-99. Beatz & Sweatz fuses a heart-pumping cardio workout with a fun dance class that will leave you feeling energized, stronger, and excited for the next class. This is a high intensity hip-hop class.

Ages 18 & up. This class will combine pilates and barre movements to leave you feeling toned and strong! Props such as light weights and circular balls will be used to enhance the classes. This class is appropriate for all levels.

Ages 18 & up. The beginner class series introduces the history of yoga, fundamental principles of alignment, and breath work. Students will be introduced to yoga postures through step-by-step verbal description and demonstration. Emphasis is placed on student understanding, safety, and stability within each pose.

Ages 18 & up. The beginner class series introduces the history of yoga, fundamental principles of alignment, and breath work. Students will be introduced to yoga postures through step-by-step verbal description and demonstration. Emphasis is placed on student understanding, safety, and stability within each pose.

Ages 18 &up. The one-hour class includes a complete cardiovascular workout and a stretching and strength training component that will tone muscles and burn fat. Routines are set to musics to energize ypu and to have you have fun. This class is designed for all levels – everyone can be successful!

Ages 18 & up. The beginner class series introduces the history of yoga, fundamental principles of alignment, and breath work. Students will be introduced to yoga postures through step-by-step verbal description and demonstration. Emphasis is placed on student understanding, safety, and stability within each pose.

Ages 18 & up. In this workshop we examine the correct positioning of the hips for forward bends, back bends, lotus and leg behind the head postures. Understanding technique and working towards optimal alignment is important in order to avoid injuring the hamstrings, lower back, or knees.

Ages 18 & up. Elevate your workout experience with our Bounce Cardio! This dynamic, high-energy workout uses specially designed bounce boots to give you a unique and exciting way to boost your fitness. The bounce boots will be provided for this pop-up! So come bounce with us!

Ages 18 & Up. Learn basic self-defense tactics while getting in shape. This beginner level class is fun and low impact boxercise class that will help muscle toning, weight loss, and strength and conditioning while building and enhancing your self esteem. Taught by Washington are Hall of Famer, Anthony Suggs.

Ages 5 & Up. Come and enjoy an evening of family fun and fitness activities for the entire family. Adults and children will have the opportunity to participate in various activity stations manned by staff and volunteers designed to educate families in how to have fun and stay fit and healthy as a family unit. Stations will consist of sports, cardiovascular activities, presentation on nutrition, weight training and much, much more!

Ages 13 to 18. The Leonard Armstrong Indoor Pickup futsal soccer program is open to all Teens ages 13-18 with prior or no prior experience starting January 8, 2025 from 6pm-8pm every Wednesday's. All participating players will be divided into teams for casual pickup games.

Ages 55 & up. This circuit training class incorporates walking as an aerobic activity and using hand-held weights and resistance bands for strength training. This is a cardiovascular fat burning workout that will aid in firming and sculpting your body.

Ages 18 & up. This cardiovascular fat-burning workout for adults will aid in firming and sculpting their bodies through hip-hop dance and timed interval circuit training on a cardio and weight machine circuit. Increase endurance, burn calories, strengthen and tone muscles and increase flexibility.

Ages 55 & Up. Senior Body Part Aerobics is a low-intensity fitness program targeting specific muscle groups. It improves cardiovascular endurance, strength, balance, and coordination. Participants use equipment like resistance balls or light weights and are guided by an instructor.

Ages 18 & up. This is a cardio and weight training exercise program that is designed by using our weight and cardio fitness machines in a timed interval system to increase endurance, burn calories, strengthen and tone muscles and improve flexibility.

Ages 55 & Up. This cardio and weight training exercise program is designed by using our weight and cardio fitness machines in a timed interval system to increase endurance, burn calories, strengthen and tone muscles and improve flexibility.

Ages 55 & up. This low-impact stretching class is designed for seniors to improve their range of motion, increase circulation, decrease potential injury and improve rest.

Ages 12-17. This instructional class focuses on strength, gym etiquette, fitness equipment acclimation, and developing SMART fitness goals.

Ages 55 & Up. Advanced Senior Body Part Aerobics is a high-intensity fitness program targeting specific muscle groups. It improves cardiovascular endurance, strength, balance, and coordination. Participants use equipment like resistance bands or light weights and are guided by an instructor.

Ages 55 & Up. Stay Active and Independent for Life (SAIL) is an evidence-based strength, balance and fitness program for adults 65 and older. Performing exercises that improve strength, balance and fitness are the single most important activity that adults can do to stay active and reduce their chances of falling. The entire curriculum of activities in the SAIL Program can help improve strength and balance, if done regularly.

Ages 55 & up Embrace vitality with Smooth Movement Fitness for Seniors! Tailored for older adults, this program offers gentle exercises promoting flexibility, strength, and balance. Led by experienced instructors, each session focuses on enhancing mobility and overall well-being in a supportive and welcoming environment. Join us and rediscover the joy of movement.

Ages 16 & Up. Join us for a comprehensive Fitness Room orientation, tailored to help you navigate equipment and develop a personalized workout plan. Our expert trainers will guide you through safe and effective exercises, empowering you to achieve your fitness goals. Start your journey today!"

Ages 12-17 Power up your fitness journey with our specialized instructional class. Tailored for teens, we delve into advanced components of weight training, emphasizing strength development, gym etiquette, fitness equipment acclimation, and the creation of SMART fitness goals. Elevate your fitness prowess and embark on a journey towards a healthier, smarter, and stronger you!"

Ages 2-4. Join our Parent & Me Fitness Class, a fun-filled way to engage with your child! This interactive program combines exercise and bonding as you and your child participate in energizing fitness activities together. Strengthen your bodies, create lasting memories, and enjoy a healthy and active lifestyle as a team!

Ages 18 & up. Accomplish your weekend fitness goal with a 45-minute full-body circuit incorporating functional strength and cardio training plus stretching. High-energy music and fresh exercises will keep you motivated, and the small group setting will give you more personalized attention from the instructor to ensure proper form. Drop In fee $12 per class.

Ages 5-9. Participants get the chance to socialize with friends and jam out to their favorite music. Classes are rockin', high-energy dance parties packed with kid-friendly routines. We break down steps, add games, activities, and cultural exploration elements into the class structure.

Ages 18 & up. Learn how you can ease the body’s physical stressors during pregnancy. In this multi-faceted class Candice Kaup will teach you how to strengthen your core and pelvic floor, improve your posture, ease your back pain, improve your breathing, and build your cardiovascular capacity. Contact Candice at 703-863-1898 with any questions. Ages 18+. Drop-in for $20.

Ages 1-5 with adult. Join our Parent and Me Yoga class for a fun and nurturing experience! Designed for parents and their little ones, this program promotes bonding through gentle yoga poses and playful activities. Participants will enhance flexibility, reduce stress, and enjoy quality time together in a supportive, relaxing environment.

Ages 18 & up. Get ready to push your limits in our Tabata class! This high-intensity interval training program features quick, intense bursts of exercise followed by short rest periods. Designed for all fitness levels, participants will improve strength, endurance, and cardiovascular health while enjoying a fast-paced, motivating atmosphere. Join us for an energizing workout that maximizes results in minimal time!

Ages 18 & Up. Experience deep relaxation through Yin Yoga, designed to enhance flexibility and promote mindfulness. This slow-paced practice focuses on holding poses for extended periods, targeting connective tissues and fostering a meditative state. Ideal for all levels, participants will leave feeling rejuvenated and centered.

Ages 18 & up. Burn up to 600 calories in one fun and effective total body workout. Combine dance-based cardio with strength training and stretching to sculpt, tone and lengthen muscles for maximum fat burn. Choreographed to todays hottest music, Jazzercise is a fusion of dancing, aerobic exercise, resistance training, Pilates, and yoga.

Call Cameron Hall at 703.395.7766 or email [email protected] for more information. Monthly (Easy Fitness Ticket) $85.00, Walk-ins $25.00

Ages 18-Up. The Bloomin' Pickles Spring Showdown Pickleball Tournament is a thrilling sporting event celebrating the arrival of spring. This competitive tournament brings together pickleball enthusiasts of all skill levels for a fun-filled day of spirited matches. Join us in the blooming season to showcase your pickleball skills and enjoy the vibrant spring atmosphere.

Ages 18 & up. BoxFit is a dynamic, full-body workout that blends boxing drills with strength training exercises. It emphasizes power, agility, and mental focus, providing a challenging yet rewarding experience. This class helps build stamina, improve balance, and increase muscle tone, all while enhancing your boxing skills and fitness levels.

Ages 18 & up. Take a moment from your busy schedule to relax. Reconnect your breath and your body with vinyasa flow in a calming candlelight setting and find your focus on the rest of your week. This class is perfect for clearing our cluttered minds and remembering what is important, regardless of whether you are an experienced yogi or a beginner. Wind down in a healthy way so you can be your best self moving forward. Drop in fee $12 per class

Ages 18 & up! Kickstart your week with Mocktails and Masterpieces, a fun paint-and-sip variation! Enjoy delicious, non-alcoholic mocktails as a mixologist guides you through exciting recipes. Then, unleash your creativity with an experienced instructor and paint your own unique masterpiece each week!

Ages 18 & up. Welcome to Marathon Madness. Join the Challenge! Are you ready to run a marathon in 30 days? Your goal is to accumulate 26.2 miles in 30 days. Every day, after you run, drop your tracking tab off to the ‘Marathon Madness’ box in Charles Houston’s lobby. Make sure to include your name & date. Those who complete ‘Marathon Madness’ will get a prize! You can pick up your tracking tabs at the front desk. Happy Trails!