702 Cross Hill Rd. Suite 300-B
Columbia, SC 29205
803.400.1215
 

TBD ..



TBD .. instructs the following:
  • SWEAT Express

  • SWEAT

  • INTERVAL (Cycle 30)
  • If you love cycle and you love high-intensity interval training -- this is the perfect class for you!
     
    This fast-paced class will keep you focused and leave you breathless. Clocking in at just 30 minutes, Interval Cycle 30 is one of the most efficient ways to burn calories and get in a great cardio workout. 
     
    Give this class a try ASAP!

  • STRIKE
  • This kickboxing class is perfect for beginners and experts alike. Our instructors will take you through a mix of boxing techniques, weights and core work that is sure to give you a great workout in 45 minutes. Here you will learn the fundamentals of the kickboxing, including proper breathing techniques, punching form and combinations, kicking form, etc. Props used: gloves, weights, yoga mat. 

  • Cycle-X (Extended Ride)
  • This 55-minute class offers a low-impact, highly effective cardio workout on the bike. This class uses MyZone heart rate technology so you know exactly where you are working. You do not have to have a MyZone heart rate monitor to attend this class; you are still welcome to come cycle. But, we'll warn you, you will want a MyZone band after you take this class!

  • XPRESS
  • Are you in a hurry but need High Intensity and amazing workout results?  50% weights, 50% cardio. Think Weights and Cardio on steroids! An hour's worth of work in 45 minutes or less.  Props used: dumbells, Bosu trainer, and medicine ball.

  • RIPPED
  • RIPPED is a unique class which utilizes battle ropes in a number of ways. You'll work core, upper body and lower body all while getting a killer cardio workout.

  • Bikes and Barre
  • This innovative class fuses the intensity of cycle with the burn and stretch of barre. Start with a calorie-torching 30-minute session on the bike. Then, hop off and head to the barre for 20 minutes of full-body toning and sculpting. You'll leave Bikes and Barre feeling strong, lean and worked!

  • STRENGTH
  • This weight training class is perfect for beginners and experts alike. Our skilled instructors take you through a full-body weight training session in 45 minutes and finishing with a set of TABATA cardio! This class focuses on proper form and helping you, the client, master the basic mechanics behind strength exercises. Advanced participants can use this class as an opportunity to lift heavier and push beyond strength plateaus. Props used: dumbbells, medicine ball, Bosu trainers.

  • *MAX* (Full Body)
  • MAX (Maximum Interval Training)  is a 30-minute class that promises to push you to your maximum levels of exertion. 
     
    For those who are unfamiliar with interval training, it is essentially a form of training where you vary your exertion in several intervals. For instance instead of running for 30 minutes you might divide this into two minutes of jogging, one minute of sprinting and five minutes of walking and repeat this several times.
     
    Although the MAX class is inside, the same logic will apply with the use of plyometric moves, weighted and body weight strength exercises. It's only 30 minutes, but in this case, 30 minutes is plenty of time! 

  • Barre Focus
  • Ideology: Barre Focus is a fast-paced, 50-minute class designed to get your heart rate up and achieve maximum muscle toning. In class, you work your body head to toe with high-energy cardio moves followed by intense toning segments.

    Equipment: Light weights, Spri Ball, Mat, and Therabands

    Footwear: Socks with a grip or dance shoes

  • COREcycle
  • Get a great cardio and core workout in less than an hour! This class includes a 45 minute cycle class followed by 10 minutes of core work on the BOSU. Props used: indoor cycles, Pilates rings, medicine balls, and BOSU trainers.

  • Cycle + Yoga
  • This class begins with 40 minutes of cycling and is followed by 25 minutes of yoga. The yoga portion involves a set of postures designed to stretch, lengthen and release tension in your muscles.

  • FUSION
  • Combine weights and cycling in this unique, total body class. Begin with 20 minutes of weights, focusing on the upper body and core. Then, move into the Cycle Studio for 40 minutes of cardio that also serves as your leg workout. Truly, the best of both worlds. Props used: dumbbells, Bosu trainers, indoor cycles.

  • FLEX
  • FLEX is a 100% full-body stretch class. There are three key components to any exercise regimen: strength, cardio and flexibillity. If your routine is missing the flexbility piece, this class is exactly what you need!

    Stretching lengthens your muscles, aiding in recovery, reducing soreness and helping to prevent injury. In FLEX, you will hold deep stretches, helping your body get the proper rest it needs.


  • bodyCIRCUIT (BC)
  • 33% weights, 33% cycling, 33% plyometrics and core. One hour class. Find out what you are really made of in this class. Three rotating sections that build in intensity. Just when you think you can't take anymore, we push you to dig deeper. (Because of the intense nature of this class, it i not recommended that you take more than 2 bodyCIRCUIT classes per week.) Props used: indoor cycles, dumbells, and Bosu trainers.

  • Cycle-X
  • Want to know how hard you are really working? Come try our MyZone Heart Rate training class. With a MyZone belt, you will be able to track during class what heart rate zone you are in, how many calories you are burning and how intense your workout really is. We are the only gym in Columbia utilizing this system. Come see what MyZone is all about at JSF! And if you don't have a MyZone band yet, you are still welcome to come Cycle. But, we'll warn you, you will want a MyZone band after you take this class!

  • PUSH
  • PUSH alternates strength and cardio sets with short periods of rest. Classic interval training, PUSH will yield continuous dips and spikes in your heart rate; it's great metabolic conditioning! PUSH will absolutely PUSH you to your limits. 
     

  • CORE 2.0
  • Burn through belly fat and strengthen core muscles through an intense and effective core focused workout. Feel your heart rate constantly fluctuate throughout class allowing better fat burning and abdominal shaping. With the dynamic and essential stretching done to target the areas worked during class you will become long and lean, as well as more flexible and less injury prone.

  • Barre Fight - Trial Class
  • From the West Coast to the East Coast! Barre Fight is a Hollywood fitness craze that combines Pilates, boxing and dance, into one challenging workout that will burn fat and sculpt your muscles fast! Barre Fight integrates the power, speed and agility of boxing with the strength and flexibility of Pilates. Attain a sleek, lean, powerful self-image. Bring mat, towel, water.


  • AFTERBURN
  • Afterburn is an innovative, circuit-style class that utilizes rowing machines. The class is based around your MyZone belt, pushing you to stay in the "Afterburn" zone. Moving through 7 different circuits, you will get a full-body workout that is guaranteed to give your day a boost! 

  • Power Hour
  • Power Hour incorporates fluid, powerful yoga with core-stabilization and dynamic flexibility. This class will get your heart rate up, have you sweating and leave you feeling both worked and rejuvenated.
     
    Set to an energizing playlist, Power Hour will work every muscle in the body through movement and breath. Power Hour is a perfect supplement to your current workout routine. Taking this class at least once a week will aid in injury prevention, stress reduction and help you excel in your other workouts.
     
    Our Power Hour teachers are RYT certified, love a good sweat, and know how to deliver a powerful JSF class!

  • T7
  • T7 is like no other class at JSF. Using tabata-style concepts, T7 is comprised of a dynamic set of exercises that will work every muscle in your body while giving you a great cardio workout. The class beings with an athletic, outdoor warm-up then you’ll head back inside for seven rounds of conditioning, working for 40 seconds on with 20 seconds of a break. Try something new! Come experience T7!
     
    Props: Weights, yoga mat, water bottle.

  • FUSION-flip
  • Combine weights and cycling in this unique, total body class. Begin in the Cycle Studio for 40 minutes of cardio that also serves as your leg workout, then move into the main studio for 20 minutes of weights, focusing on the upper body and core. Truly, the best of both worlds. Props used: dumbbells, Bosu trainers, indoor cycles.

  • JSF Challenge Tri
  • Push yourself to the limit at the JSF Challenge Tri on Saturday, September 10th at 8:30am. This endurance test includes a 35-minute cycle class, a 35-minute bootcamp workout and a 3.1 mile run. The Challenge Tri is free to JSF members; $21 for non-members. Sign up begins Friday, September 9th. Just 50 spots available so mark your calendars!


  • TRX FUSION
  • Combine TRX and cycling in this unique, total body class. Begin with 20 minutes of TRX exercises, focusing on the upper body and core. Then, move into the Cycle Studio for 40 minutes of cardio that also serves as your leg workout. Truly, the best of both worlds. Props used: TRX suspension, indoor cycles.