Reach your fitness goals by working out with our amazing team of group fitness instructors! Whether you are looking for high energy, sweat-soaked workouts or gentle stretch and toning, we have you covered. With all standard classes included in your membership you can try them all. Don’t have a membership? Join a class by paying a drop-in rate ($10 adult, $6 senior / military / youth) with no commitment. No registration necessary for most classes – just drop in on a first-come, first-served basis. Class will remain open until maximum capacity is met, or this class starts. New to class? Come 5 minutes early!
Group Fitness
Group Fitness Schedule - May
Classes are subject to change at anytime. Click on “Class Schedule” for the most current schedule. Classes indicated with * require preregistration to ensure your spot. Check the class schedule on RecDesk for class schedule updates. No regular classes on Memorial Day. Special Memorial Day “Murph” workout at 8:00 am.
Monday | Tuesday | Wednesday | Thursday | Friday |
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5:45-6:30 AM | Pump Up! Julia | Better, Faster, Stronger Mike | Pump Up! Julia | Better, Faster, Stronger Mike |
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6:00-6:45 AM | Cycling Kirk | Cycling Kirk | |||
8:30-9:15 AM | Barre Melissa | Senior Fit Sue | Low Impact Cardio Sculpt Mary Lou | Barre Melissa |
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9:30-10:15 AM | Senior Fit Sue |
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10:00-10:50 AM | Deep Peace Yoga Catherine | ||||
10:30-11:20 PM | Qigong Catherine | ||||
4:15-4:45 PM | HIIT Casey | HIIT Casey | |||
4:45-5:30 PM | Bootcamp Mary Lou | Cardio Sculpt Mary Lou | |||
5:45-6:30 PM | Zumba Mike | Zumba Mike |
Class Descriptions
Cycling
This fun and fast-paced workout takes place on a stationary exercise bike and focuses on cardiovascular training and muscle building while listening to great music! You set your own intensity based on speed and resistance. We do intervals of sprints, hills, jumps, and everything in between! Be ready to sweat! *Register through RecDesk to reserve your bike. Registration opens Friday at noon for the following week.
Cardio Sculpt
This class includes several circuits with each circuit including cardio work, resistance or weight work, and abdominal/core work. All exercises are easily modified to varied levels of fitness. Intervals are timed in 30-60-90 second segments. Prepare to sweat!
Senior Fit
Combine fun with fitness as you increase muscle strength, stamina, balance, and flexibility. This class includes a variety of low impact exercises using hand-held weights, resistance bands, and a ball for resistance. A chair is available for seated exercises and standing support. All fitness levels are welcome!
Deep Peace Yoga
A meditative breath, energy, awareness, and compassion-based yoga experience. Includes elements of Para and Yin Yoga, both TCM (Traditional Chinese Medicine) and yogic wisdom for life off the mat, and soothing sound healing.
Qigong: Mindful Energy Medicine Movement for Vitality & Inner Peace
Qigong means cultivating energy. Based on Traditional Chinese medicine (TCM), Qigong is used for longevity, preventing and treating illnesses, greater skillfulness with difficult emotions, living life with greater effortlessness and ease, sending healing intention to others, and for spiritually harmonizing with the rest of universe in this the One Reality of which we are part. With such intent, this class uses flowing meditative movement (simpler than that of Qigong’s daughter, Tai Chi). To that we add revitalizing energy-based breath work, the opening of energy pathways and centers of the body, visualization, a relaxed non-striving attitude, brief seated meditation, and the power of intention. Class ends with sending healing compassionate intention to others and the planet, and brief Himalayan Singing Bowl vibrational sound medicine. ALL SKILL LEVELS.
Bootcamp
A full-body workout packed with functional movement for those looking to increase cardiovascular endurance, total body strength, flexibility and coordination. Have fun and release stress with energizing intervals and ever-evolving circuits to keep you on-your-toes. All levels are welcome! Modifications are provided.
Better, Faster, Stronger
This class will help you achieve your fitness and conditioning goals by transforming you into an athlete in training. We’ll train with a combination of weightlifting, gymnastic movements, and metabolic conditioning to increase your strength, power, speed, endurance, balance and agility. All are welcome in this class. No matter your current fitness level, we’ll train you to become better, faster and stronger.
Barre
Barre is a high energy, low impact workout fusing the best of Pilates, yoga, aerobics, and elements of the strengthening exercises dancers do. It focuses on small, pulsing movements with emphasis on form, alignment, and core engagement. You will create long lean muscles and improve posture, balance, and flexibility. Your body will be still while doing high repetitions and contracting specific, targeted sets of muscles in isometric exercises. No dance experience is needed and suits all fitness levels.
Pump Up!
This is an upbeat and fast-paced class designed to tighten, tone, and build lean muscle. We will be using a series of light to moderate dumbbell weights with high repetition to get a complete total body workout. It is great for all levels with many modifications available. Get ready to sweat!
Zumba
This is a low impact class that raises your heart rate, gets you sweating, but saves your joints. The class is open to all levels of exercisers-especially those who want movement without high levels impact. This class includes several circuits with each circuit including upper body, lower body, core, and cardio work. Weights, bands, and loops will be the most frequently used equipment. Modifications are available. Come join the fun!
Zumba
Zumba is a fusion of Latin and International music – dance themes that create a dynamic, exciting, effective fitness system! The routines feature aerobic/fitness interval training with a combination of fast and slow rhythms that tone and sculpt the body. Zumba® utilizes the principles of fitness interval training and resistance training to maximize caloric output, fat burning and total body toning. It is a mixture of body sculpting movements with easy to follow dance steps.
HIIT
This is a 100% max effort class with a unique set of workouts to lose fat, build lean muscle, boost metabolism, and battle aging in under 30 minutes! Plus, your body will burn calories for hours after exercise. High Intensity Interval Training is a series of short intervals of 100% max effort to get your heart rate up followed by a short interval of rest/recovery. “You get out of it what you put into it,” so come prepared to work hard!
Meet Our Instructors
Melissa Carnes
Barre
Melissa is a certified Cardio Kickboxing and Barre instructor. She started taking group kickboxing classes and training privately with kickboxers over 20 years ago in Southern California. For the last two years she has been teaching Cardio-Kick/Circuit locally in Mount Vernon where she resides with her husband and two kids. Loving how great she feels after each workout, physically and mentally, Melissa’s hope for everyone is that they too can experience that feeling. Encouraging people of all ages and body types, to feel successful throughout their fitness journey while improving their quality of life is her goal.
Julia Karkow
Pump Up!
My name is Julia, I am 33 and living in Mount Vernon with my young boys Ezra (4), Rhett (2) and my husband Doug. I love to stay active by biking and running long distances. I’m currently training for my second ultramarathon and can’t wait to ride RAGBRAI this summer for the 8th time! I am looking forward to teaching some fun fitness classes at the LBC and being part of the great community!
Better, Faster, Stronger & Zumba
Mike Bray
Mike Bray spent 5 years as a CrossFit athlete, training and competing in CrossFit Competitions in the Pacific Northwest and Midwest. In 2016 he became a certified trainer and coached CrossFit athletes in Marion, Iowa for 2 years. Mike loves living in the Mount Vernon community with his wife, 2 children, and 1 very loud beagle. When Mike isn’t at the LBC, work, or with his family, you can find him playing standup bass and singing with his band, “Flash In A Pan,” based in Iowa City.
Casey Allen
HIIT
Hi there, my name is Casey Allen. I am a NASM (National Academy of Sports Medicine) Certified Personal Trainer. I am a recent graduate of Cornell College with a BA in Kinesiology Exercise Science and a BA in Business Management. I have dedicated 16 years to the sport of wrestling, earning 5th at Nationals in my collegiate career and plan to take advantage of another year of eligibility from COVID to compete in the 22′-23′ season. I currently live in Mount Vernon and spend my free time playing disc golf, training hard for the upcoming wrestling season, and assisting my brother build our wellness company Pinnacle Supplementation. I have a strong passion for helping others achieve both their health and performance goals. I also truly believe in committing time to invest in one’s self to enhance their overall well-being that will pay their bodies dividends in the years to come.
Catherine Quehl-Engel
Qigong: Mindful Energy Medicine Movement for Vitality & Inner Peace
Deep Peace Yoga
Catherine Quehl-Engel’s doctorate in spiritualty centered on heart focused breath, energy, and compassion-based meditation for personal and inter-personal healing wholeness. She holds several teaching certifications in mindfulness, meditation, yoga (YRT-500), and energy medicine. These include TCM (Traditional Chinese Medicine) informed yin yoga and qigong, yogic sleep (Amrit authentic yoga nidra), and as a Spring Forest Qigong Practice Group Leader, singing bowls sound medicine practitioner (Atma Buti), and Reiki Master Teacher. An Episcopal priest and retired chaplain of Cornell College, Catherine leads stress-reducing mind-body-spirit classes at Cornell, spirituality retreats throughout the region, and provides soul care/spiritual companioning through calmwithcatherine.com.