Get fit with gym programs Published July 31, 2012 By Airman 1st Class Kathryn Stilwell 436th Airlift Wing Public Affairs DOVER AIR FORCE BASE, Del. -- Summer encourages people to go out and achieve "beach bodies" in preparation of spending more time down by the pool or out at the beach. To help in that endeavor, as well as aid those who want to maintain a healthy lifestyle, the fitness center at Dover Air Force Base, Del., provides several classes to jumpstart a workout. The classes are free and open to anyone with access to the base gym. They range from 45 minutes to an hour, and target various muscle groups with focus on the cardio respiratory system. "[The classes] improve fitness and quality of life, and help people adopt a healthier lifestyle so they will live longer and healthier," said John Murray, 436th Force Support Squadron fitness program manager. Classes offered by the fitness center are broken down as follows: Spin Class: Target: Legs and the cardio-respiratory system. Description: This class is for the novice to the experienced cyclist, and includes challenges such as hills, jumps and sprints. Step: Target: Legs, arms, shoulders, core and cardio-respiratory system. Description: A challenging cardio routine intended to get the body moving. Single or multiple platforms may be used in this class. The patterns and choreography are broken down for easy-to-follow routines. Step and Strength: Target: Full body and focuses on the cardio-respiratory system. Description: This class includes basic step patterns and strength training combined into a super circuit format without too much choreography. Super Step: Target: Full body and the cardio-respiratory system. Description: Step class kicked up a notch; this routine is faster than the normal Step and high energy. It is more advanced with complicated patterns broken down step-by-step. 4-3-2-1: Target: Full body and the cardio-respiratory system. Description: The class repeats a circuit of four minutes of cardio, three minutes of strength, two minutes of core work with a one minute stretch. It involves a lot of basic moves combined into a changing routine. 20/20/20: Target: Full body and the cardio-respiratory system. Description: Three class formats packed into 60 minutes. Step/strength/yoga or box/hi-low/step are just two of the possible combinations. Bootcamp: Target: Full body and the cardio-respiratory system. Description: Weights and cardio combine to ramp up the metabolism. BOSU bootcamp: Target: Full body and the cardio-respiratory system. Description: Everything included in the bootcamp class with the added challenge of a BOSU ball. Body power: Target: Full body and the cardio-respiratory system. Description: Individuals of all fitness levels are welcome to attend this class which focuses on strength training and weights. Cardio dance: Target: Full body and the cardio-respiratory system. Description: Dance aerobics with easy to follow choreography. Cardio circuit: Target: Full body and the cardio-respiratory system. Description: The challenge of different cardio styles and levels in one class. Cardio intervals: Target: Full body and the cardio-respiratory system. Description: Alternates between low and high intensity cardio. Cardio kick: Target: Full body and the cardio-respiratory system. Description: Boxing and kicking moves combined with high-energy movement. Drills: Target: Full body and the cardio-respiratory system. Description: The challenge of cardio and strength training followed by core pilates training. Hip-hop hustle: Target: The cardio-respiratory system. Description: A dance party workout including hip-hop moves and incorporated music. Dance routines are broken down to make them easy to follow. Tabata: Target: Full body. Description: Eight rounds of four high intensity training exercises with built in rest periods. Fast paced with no fancy footwork. TRX: Target: The core and all the muscle groups, depending on the exercise, including upper and lower body muscles. Description: 10-12 body-weight exercises performed on a suspension trainer. Turbo kick: Target: The cardio-respiratory system. Description: Fusion of hip-hop and kick-boxing combined with strength intervals and rest periods. Zumba: Target: The cardio-respiratory system. Description: Inspired by Latin dance moves. Phyusion (Pilates, yoga and resistance ball): Target: Core training. Description: Train the core with controlled movement to strengthen, firm and tone based on the principles of pilates and yoga. May employ bands, balls, and BOSU balls. A yoga mat and towel are suggested. Phyusion CORE/TRX: Target: Core and full body workout. Description: Using the principles of pilates and yoga to work on abdominal and back strength followed by suspension training using the TRX equipment. Spartacus: Target: High intensity interval training. Description: High intensity circuit training with eight to ten exercises in four rounds. No special skills are needed, just the will to keep moving. Yoga: Target: Core and flexibility. Description: Improving balance, core, strength, flexibility and stress reduction are the goals. Yoga mat and towel are suggested. Yoga flow: Target: Core and flexibility. Description: Combines the principles of tai chi, yoga and pilates into a fluid movement class. Information on the classes is posted within the fitness center, at the front desk and at the group exercise room. Schedules can also be found at http://www.doverafb436fss.com and http://www.facebook.com/436FSSFitnessAndSportsCenter. For more information, call 677-3962.