At the Duke Diet & Fitness Center (DFC), our goal is to provide you with a variety of classes for all fitness levels.

This is a list and description of various fitness classes that may be offered at the DFC during your stay. You will receive a current schedule with day, time, and location of the classes during your first week so you can plan your workout schedule accordingly.

Cardiovascular/Aerobic Classes

Aqua Boot Camp: Our most challenging aquatics class -- aerobic, strength, and athletic type activities in the pool. Please note: This class is suited for higher fitness levels with limited modifications.

Aqua Power: Cardio and strength interval workout using all depths of the pool.

Aqua Wildcard: Instructors choice water aerobics class!

Boot Camp: Our most challenging aerobic class including jogging, jumping, calisthenics, and agility drills. Please note: This class is suited for higher fitness levels with limited modifications.

Boxing Aerobics: An aerobic workout using real boxing moves in a shadowboxing format.

Cardio Circuit: A cardiovascular and strength training circuit designed to keep you moving and keep your heart rate elevated. Modifiable for most participants.

Chair Aerobics: This is a low-impact aerobic class done seated in a chair or on a stability ball. Lower body and upper body movements are performed in a continuous routine for about 30 minutes.

Deep/Shallow Water Aerobics: An aerobic workout in the pool using various moves for the lower and upper body. Aquatic equipment may also be used to increase exercise intensity.

Indoor Cycling: Non-impact aerobic workout to music using stationary bikes to simulate road cycling.

Low Impact Aerobics: This class involves choreographed movement to music in which one foot remains in contact with the floor at all times.

Step Aerobics: A cardiovascular workout utilizing a step, with step heights ranging from four to eight inches. Beginners may take the class performing the step moves on the floor.

Step & Strength: A combination of resistance training exercises and aerobic movements on the floor and step.

Water Walking: A variety of walking and resistance techniques will be used to achieve an aerobic workout.

Strength

Core Strength: This class focuses on exercises for the abdominals, low back, and hip region.

Stability Ball Strength/Tube Strength: A strength training class designed to strengthen all of the major muscle groups. Commonly used equipment includes dumbbells, stability balls, and resistance tubes.

Weight Circuit Orientation: A guided orientation to the strength machine circuit. Learn proper seat positions, correct form for each machine and proper starting resistance.

Flexibility

Aqua Stretch:A total body stretch class performed in the water with a noodle. The support of the water and the buoyancy of the noodle will assist you with various stretches.

Ball Stretch: This stretching class is designed to teach various flexibility exercises that can be done using a stability ball to assist with the stretch.

Chair Stretch: A total body stretch class that can be done sitting in a chair.

Flex & Stretch: Working on range of motion for all joints in the body to increase functional ability. The water environment allows for assistance with balance and lessens muscle pain and soreness.

Flexibility with Foam Rollers: Learn to use the foam roller for flexibility and self-massage.

Total Body Stretch: This class consists of various standing, seated, or lying stretching exercises. Flexibility exercises for all major muscle groups will be taught.

Mind/Body and Other

Healthy Back & Balance: Learn different exercises for improving lower back health and balance.

Core Strength & Stretch (pool): This class is focused Pilates style exercises in the water. There will be focus on proper breathing, body alignment, and stabilization.

Pilates (Mat & Chair): This class is focused on core strengthening with mat/chair exercises based on the principles of Joseph Pilates. Proper breathing, body alignment, and stabilization are emphasized.

T’ai Chi: This class combines smooth and circular body movements with mental relaxation & focus to increase energy, strength, balance, flexibility, and overall body awareness.

Yoga: This class focuses on various poses that will help to improve strength, flexibility, and balance. Yoga is also beneficial for improving focus and reducing stress. Varying styles of yoga are taught at the DFC.