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Group Fitness

Fort Sanders Health and Fitness Center offers members over 130 weekly group fitness classes including Barre, Zumba, Indoor Cycling, High Intensity Interval Training (HIIT), Les Mills Classes, Aqua Aerobics and more. We strive to bring our members safe and effective fitness programs while providing a wide range of different styles and formats to accommodate different fitness levels.

Many members choose specific group fitness classes to supplement their workouts; others may prefer to make a variety of group fitness classes their only form of workout. Either way, attend all of our classes and decide for yourself! Classes are 55 minutes in length unless otherwise noted. Group Fitness Schedule

Group Fitness Classes


This non-impact class allows freedom of movement with added resistance from the water. This class incorporates both shallow and deep water exercises.


This class is the water version of BodyFlow combining Tai Chi, Pilates and Yoga with flowing music and continuous sequencing. It is a great class for those that are new to exercise, recovering from an injury or would like to improve balance, mobility and inner calm.


Perfect for those looking to make a splash by adding a low-impact, high-energy aquatic exercise to their fitness routine. Aqua Zumba® blends the Zumba® philosophy with water resistance, for one pool party you shouldn’t miss! There is less impact on your joints during an Aqua Zumba® class so you can really let loose. Water creates natural resistance, which means every step is more challenging and helps tone your muscles.


This class is designed to effectively strengthen, tone and balance the entire body. It is a low impact, moderate intensity workout with several sequences of toning and resistance exercises which utilize small, intricate movements to focus on certain muscle groups. There is an emphasis on the core, arms, seat and thighs. Each strength section of the workout is followed by a stretching section to create long, lean muscle without bulk, while increasing flexibility and range of motion.



BODYATTACK™ is a high-energy fitness class with moves that cater for total beginners to total addicts. We combine athletic movements like running, lunging and jumping with strength exercises such as push-ups and squats. A LES MILLS™ instructor will pump out energizing tunes and lead you through the workout – challenging your limits in a good way, burning up to 730 calories* and leaving you with a sense of achievement.


Step into a BODYCOMBAT workout and you’ll punch and kick your way to fitness, burning up to 740 calories along the way. This high-energy martial-arts inspired workout is totally non-contact and there are no complex moves to master. A LES MILLS™ instructor will challenge you to up the intensity and motivate you to make the most of every round. You’ll release stress, have a blast and feel like a champ.


A “get it done” class that combines BODYCOMBAT™ and BODYPUMP™ for a super hot, calorie burning cardio workout, followed by awesome weight training.



Ideal for anyone and everyone, BODYFLOW™ is the yoga-based class that will improve your mind, your body and your life.

During BODYFLOW an inspired soundtrack plays as you bend and stretch through a series of simple yoga moves and embrace elements of Tai Chi and Pilates. Breathing control is a part of all the exercises, and instructors will always provide options for those just getting started. You’ll strengthen your entire body and leave the class feeling calm and centered. Happy.


BODYPUMP™ is for anyone looking to get lean, toned and fit – fast.

Using light to moderate weights with lots of repetition, BODYPUMP gives you a total body workout. It will burn up to 430 calories. Instructors will coach you through the scientifically proven moves and techniques pumping out encouragement, motivation and great music – helping you achieve much more than on your own! You’ll leave the class feeling challenged and motivated, ready to come back for more.


Basic stepping, just like walking up and down stairs, is at the heart of BODYSTEP™ – a full-body cardio workout to really tone your butt and thighs.

In a BODYSTEP Athletic class you combine basic stepping with moves like burpees, push ups and weight plate exercises to work the upper body. If you fancy quicker stepping and the chance to showcase your rhythm and flair then BODYSTEP Classic is the way to go. There are always lots of options to get you through the workout safely.

Our bubbly and approachable instructors coach you through the workout. We play invigorating, hit music and inject a whole lot of fun and personality along the way. You can burn up to 620 calories and you’ll leave buzzing with satisfaction.


A “get it done” class that combines BODYSTEP™ and BODYPUMP™ for a super hot, calorie burning cardio workout, followed by awesome weight training.


This class focuses on core strength utilizing the BOSU, stability ball and resistance equipment to work every muscle in your body.


This 45 minute step class combines intermediate to advanced step combinations to give you a challenging cardio workout.


Exercising muscles around the core, CXWORX™ provides the vital ingredient for a stronger body. A stronger core makes you better at all things you do, from everyday life to your favorite sports – it’s the glue that holds everything together.

All the moves in CXWORX have options, so it’s challenging but achievable for your own level of fitness. During the 30-minute workout trained instructors guide you through correct technique as you work with resistance tubes and weight plates, as well as body weight exercises like crunches, and hovers. You will also get into some hip, butt and lower back exercises.


Feldenkrais is designed to transform pain and restriction to ease and agility through gentle stretching techniques which will leave you energized, yet calm. Unique movement sequences, performed on mats, help to reprogram the brain-body connection to change self-destructive, habitual patterns that wear down cartilage, pinch nerves and inhibit connective tissue. You will regain flexibility and range of motion by retraining chronically contracted muscles to “let go,” allowing bones and vertebrae to ease back into place and naturally align to improve posture and functional ability.

“Movement is life. Life is a process. Improve the quality of the process and you improve the quality of life itself.” – Moshe Feldenkrais


This is a great workout for beginners or those who are “young at heart” and every special population in between. This class provides a low-impact, low intensity version of the Go Low class. Plenty of safety tips and modification information will be given throughout the entire class.


This is a great workout for everyone from beginners to those who are “young at heart” and every special population in between. Class consists of 8-10 minutes of warm-up, 30 minutes of aerobic activity, 15 minutes of floor work and toning, and then a cool down. During this low-impact workout you will keep one foot on the floor at all times. Plenty of safety tips and modification information will be given throughout the entire class. Come join this low impact – high energy workout.


HIIT is a specialized form of interval training that involves short intervals of maximum intensity separated by longer intervals of low to moderate intensity exercises. HIIT trains both your anaerobic and aerobic energy systems which causes metabolic adaptations that enable you to use more fat as fuel under a variety of conditions. This will improve your athletic endurance as well as your fat burning potential.


Hatha is a general category that includes most yoga styles.  It is an old system that includes the practice of asanas (yoga postures) and pranayama (yoga breathing exercises), which help bring peace to the mind and body.  In our Warm Hatha Yoga class we will warm the room and lead you through 55 minutes of relatively slow and gentle asanas and hold the poses a little longer while the muscles are warm.  This class is great for beginners as well as intermediate students who prefer a more relaxed style.


Attention Athletes: NO AEROBICS ALLOWED!

Glove-up for this grueling 55 minute high-intensity, low-impact workout for those adventuresome athletes who want a little more variety. We will help you punch, kick, and jump your way to a higher level of fitness. We provide the gloves and ropes, and you supply your own wraps and the energy needed to kick box your way to a new level of personal fitness!

You may bring hand wraps and use our boxing gloves to hit the heavy bags. If you would like to purchase your own equipment, it is available in the Pro Shop. COME KICK IT WITH US.


An intense 45 minute full-body workout designed to spike your body’s metabolic rate. Intense circuits of cardio ( 90, 60, 30 seconds) interspered with strength exercises to melt away the pounds and create a new, lean body!


This new indoor cycling class allows Parkinson’s patients to maintain an active lifestyle in a safe environment, improving their overall quality of life! This class is free for all FSHFC members who have graduated from the Covenant Health LVST BIG Program or have completed an in-house assessment.


This mind-body awareness class is a core stability and body balance workout that increases flexibility, agility and mobility. Anyone who wants to be in top condition, whether you’re recovering from an injury or in great shape already, STOTT PILATES is a stress-relieving way to achieve and maintain optimal fitness and well-being.


POUND® is a unique exercise method inspired by the energizing, infectious, and sweat-dripping fun of playing the drums. Using Ripstix®, lightly weighted drumsticks engineered specifically for exercising, POUND® was designed to transform drumming into an incredibly effective way of working out.

Designed for all fitness levels, POUND® hooks gym-goers, exercise novices and conditioned athletes alike by condensing cardio, strength training, Pilates and HIIT techniques into a streamlined sequence, intensified by the intermittent conditioning and stability elements of drumming. Distracted by the mesmerizing beat, participants become addicted to this unrivaled calorie-torching cardio jam session.


Informed by the latest findings in exercise science, instructors will lead you through an intense conditioning workout utilizing various resistance equipment to strengthen and fine tune all major muscle groups with a focus on functional movement.


Find your rhythm in a cardio peak cycling workout that delivers maximum results with minimum impact on your joints.

RPM tunes you in to great music and takes you on a journey of hill climbs, sprints and flat riding.  

You control your own resistance levels and speed so you can build up your training level over time. Your instructor will show you how to set up your bike and all the basic cycling moves. If you want a true sense of achievement, get into a RPM class today.


A fun-loving, insanely addictive dance workout. SH’BAM™ is an ego-free zone – no dance experience required. All you need is a playful attitude and a cheeky smile so forget being a wallflower – even if you walk in thinking you can’t, you’ll walk out knowing you can!


Spinning is a great  non-impact cardiovascular workout on a stationary bike. The class will emphasize the mind/body connection, and you will leave with a great feeling of accomplishment and exhilaration! This class is for EVERYONE – all members will work towards their individual fitness goals while participating in a group activity.  Please pick up a SPINNING Etiquette flyer at the information center and read before attending your first class. Come ride with us!


During this 30 minute orientation you will learn bike set up, rules for reserving your bike, general class rules, terminology and more. By appointment only. Please contact Lori Miracle at (865) 531-5063 or lmiracle@covhlth.com to schedule your orientation.


In Chinese, “Tai Chi” means: tai – supreme and chi – energy. This ancient Chinese art combines slow, continuous, gentle and flowing wave-like movements of the whole body with specific breathing techniques for a calm, focused, and centered state of mind. Studies have shown that daily practice of these exercises help reduce stress and tension while increasing immunity, raising energy levels, lowering blood pressure, invigorating the cardiovascular system, and improving metabolism.


This class is designed to improve your balance, increase strength in all major muscle groups and enhance your range of motion.


Yoga is a class for everyone from the most basic beginner to the most advanced athlete. It is a wonderful way to improve your current physical condition as well as your mental well being. Yoga will help you develop strength and an improved sense of balance and flexibility. All classes are 55 minutes unless otherwise noted. 

Warm Hatha Yoga

Hatha is a general category that includes most yoga styles.  It is an old system that includes the practice of asanas (yoga postures) and pranayama (yoga breathing exercises), which help bring peace to the mind and body.  In our Warm Hatha Yoga class we will warm the room and lead you through 55 minutes of relatively slow and gentle asanas and hold the poses a little longer while the muscles are warm.  This class is great for beginners as well as intermediate students who prefer a more relaxed style.

Intermediate Yoga

For the individual who has attended Yoga on a regular basis, can hold the Down Dog position for 5 minutes and is proficient in Standing Poses, would do well in this class for those who want more from their Yoga class.


The Zumba® program fuses driving Latin rhythms and easy-to-follow moves to create a one-of-a-kind fitness program that helps you achieve long-term benefits while experiencing an absolute blast in one exciting hour of calorie-burning, body-energizing, awe-inspiring movements meant to engage and captivate for life!

The routines feature interval training sessions where fast and slow rhythms and resistance training are combined to tone and sculpt your body while burning fat. Add some Latin flavor and international zest into the mix and you’ve got a Zumba® class.


The Zumba® program fuses driving Latin rhythms and easy-to-follow moves to create a one-of-a-kind fitness program that helps you achieve long-term benefits while experiencing an absolute blast in one exciting hour of calorie-burning, body-energizing, awe-inspiring movements meant to engage and captivate for life!

Zumba Gold® offers the same exciting class at a lower impact and easier to follow moves.


 

For more information on our Group Fitness Classes, please contact our Group Fitness Coordinator at (865) 531-5063.