Group Exercise

Bedtime yoga will improve sleep quality, reduce stress, and encourage a deep state of relaxation. The practice involves lying down, breathing deeply, and following the verbal cues that work to calm your mind and melt away tension.

Beginner classes encourage students to practice with attention and intention. This class is perfect for anyone newer to yoga, or students wanting to dive deeply into each pose. Each class is sequenced to support students into a peak pose, focusing on breaking down each pose so it is accessible to all bodies. Open to all levels. If you are injured and/or new to yoga, please inform the instructor so that they may suggest modified poses.

A total body workout with martial arts and boxing elements combined to give you a high intensity workout. Be prepared to elevate your heart rate and sweat a ton!

This class incorporates kettlebells, TRX Suspension Trainer, battle ropes, body-weight exercises, med balls, and sprint intervals into a challenging high intensity circuit! Be prepared to be challenged and break a sweat.

Core and more is designed for anyone looking to build a solid foundation for all movement. You will develop your core muscles, which include those in your trunk and hips. Developing these muscles will help with overall stability, balance, and posture. All levels are welcome. If you have any injuries or need modifications, please let the instructor know before the start of class.

This one hour class is designed to provide USF faculty and staff members with a gentle break from the stresses of the workday. Instructors understand faculty/staff may have to arrive late or leave early.

HIIT + Strength is a 45-minute virtual class that begins with 16 one-minute high intensity intervals, including a combination of strength and cardio moves; then we will slow down with 15-20 minutes of strength building with dumbbells and body weight exercises. If you don't have dumbbells, you can use filled water bottles or canned food; you can also use nothing and just activate your muscles by focusing on contracting and releasing. We will finish with about 10 minutes of stretching. Modifications will be given and are encouraged. Please have a towel and water, and be prepared to sweat.

This mat class consists of exercises designed to create pelvic stability and abdominal control. It incorporates joint mobility, flexibility, and strengthening exercises.

The TRX Rip Trainer is a bar tethered to a resistance band allowing participants to enjoy a challenging full-body workout incorporating rotational training, core stabilization, and varying levels of full-body exercises. All moves can be modified by simply standing closer or farther from the anchor point.

Learn a new choreography every week to an afrobeats song. Get your body moving as you learn different afrobeat steps!

Overview and application of all the various striking techniques in kickboxing. From the ground up, participants will learn to utilize punches and kicks through multiple facets of Kickboxing and striking martial arts. These techniques will be taught through group drills, partner work, and bag/pad work. No sparring will be conducted. It is recommended that you bring your own gloves and wraps although we do have gloves you can borrow.

Let's flow! this class will guide you through energetic and quick-flowing sequences, with a dynamic mix of postures. It will allow you to release stress, while still building strength and gaining flexibility. All levels are welcome. Modifications are always offered.

Spin will improve your aerobic capacity via HIIT, tempo, interval, or fartlek training. Depending on the instructor, you may be riding through the hills of San Francisco or racing down the emarcadero. This is a high intensity, upbeat class that will get you to work up a sweat! Feel your heart rate increasing and your muscles burning as you endure the ride the instructor takes you on. Although it is a high intensity class, you can bring it down a notch if needed, this class can accommodate ALL fitness levels.

An exhilarating class that allows you to travel to another dimension whilst getting your sweat on! 30 minutes of pedaling through hill climbs, sprints, and many other challenging drills and exercises to music for a heart pumping workout. 30 minutes of strength training with a focus on muscle endurance. With guided focus and motivation, instructors create a fun experience for everyone! Please be sure to let the instructor know if you have any injuries or need modifications. This class is for all fitness levels.

Strength 101 is a small group training class programmed to teach you the basics of strength training and exercise technique. You will be led by a trainer through a 12 week strength program. Learn how to move properly with progressions and modifications for each movement. You will get stronger and you will build foundational knowledge that you can carry over into your own workouts! Open to all levels of fitness. This class does require registration, please email fitness@usfca.edu for more information.

Emphasizes physical and mental relaxation through a series of postures. This class improves breathing, alignment, balance, strength, and flexibility. Open to all levels. If you are injured and/or new to yoga, please inform the instructor so that they may suggest modified poses.

Sunrise Flow Yoga is just what you need to get your morning off to a positive start! This vinyasa flow class links breath and movement closely in order to build strength, flexibility, endurance, concentration and body awareness, all within a moving meditation. The class is thoughtfully sequenced and alignment focused, allowing students to safely get into their fullest expression of each pose that builds heat.

Total Body Conditioning is for all levels. Be prepared to challenge yourself through light to moderate intensity resistance training and cardio. This class is meant to help you improve your aerobic conditioning and muscle endurance. Using bodyweight exercises, light dumbbells, body bars, resistance bands, and a variety of other props, you will build a solid fitness foundation. This class is for all levels. If you have injuries or need a modification, please let the instructor know before the start of class. 

TRX Circuit focuses on improving your cardio and building muscular endurance. Watch your heart rate soar with multiple rounds of strength and cardio work using the TRX, kettlebells, battle ropes and other functional strength training methods. This fun, high intensity, interval class will challenge you and make you sweat. 

Vinyasa Yoga links breath and movement closely in order to build strength, flexibility, endurance, concentration and body awareness, all within a moving meditation. The class is thoughtfully sequenced and alignment focused, allowing students to safely get into their fullest expression of each pose that builds heat.

Ditch the workout, join the dance party! Zumba will challenge your coordination, teach you easy to learn dance moves, challenge your heart rate and muscle endurance. This class is for all fitness levels. Bring a towel, some water and get ready to have some fun!