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Class Descriptions

BOOT CAMP

Fitness boot camps never go out of style for good reason: The military-inspired workouts burn serious calories. “Built on three fundamentals of training—cardio, strength, and agility—boot-camp workouts require little more than your body weight to get results.

RUN

run program is for all levels of ability. There will be a walk/run group and a run group. Each will be given a specific task to be done for the hour. Training might be running hills, another night maybe track work. Watch your run times get faster! 

SPIN/CORE

Spin is a form of exercise with classes focusing on endurance, strength, intervals, higher intensity (race days) and recovery, that involves using a special stationary exercise bicycle with a weighted flywheel in a classroom setting. You can bring your own bike and put it on one of our trainers or use one of our spin bikes.  45 minutes spin – 10 minutes core work

SPIN/STRETCH

Spin is a form of exercise with classes focusing on endurance, strength, intervals, higher intensity (race days) and recovery, that involves using a special stationary exercise bicycle with a weighted flywheel in a classroom setting. You can bring your own bike and put it on one of our trainers or use one of our spin bikes.  45 minutes spin – 10 minutes stretch

SPIN/YOGA

Spin is a form of exercise with classes focusing on endurance, strength, intervals, higher intensity (race days) and recovery, that involves using a special stationary exercise bicycle with a weighted flywheel in a classroom setting. You can bring your own bike and put it on one of our trainers or use one of our spin bikes  40 minutes spin – 15 minutes yoga

SPIN FOR BIKERS

Class is geared toward keeping in shape for road biking for spring/summer/fall.  You will work on strength and endurance to keep it while you can’t be on the road.  You are welcome to bring your own bike and spin on our trainer or,  we have spin bikes available if you would prefer.  This is a full spin class.

SPIN MEN ONLY

if you are a member of sheJAMs and your “man” has interest in our MEN’s ONLY Spin Class, have him join in the fun! Men’s only spinning is Tuesday night. There will be a mix of spin bikes and trainers to be used during the class.

STRENGTH

Our strength class is focused on helping you to become stronger for your chosen sports and daily life. We will focus on core and full body strength, balance, mobility and stability using a variety of equipment. This class is open to all levels and every exercise can be modified to fit your needs. We aim for a challenging, fun filled class that will keep you on track with your strength training goals.

STRENGTH CIRCUIT

Circuit Training is a form of body conditioning or resistance training while combining high-intensity cardio.  It targets strength building or muscular endurance. An exercise “circuit” is one completion of all prescribed exercises in the program. When one circuit is complete, one begins the first exercise again for the next circuit. Traditionally, the time between exercises in circuit training is short, often with rapid movement to the next exercise.

SWIMMING MASTERS

MASTERS class is for those who feel comfortable with their stroke and want to add speed to their swim. You should be capable of lap swimming without stopping for at least 1,000 yards. You should be familiar with training in the pool with others.  This class will give you a warm up, drills and a workout. You will also receive a work out to do on your own. You should be able to use the time clock and know what your intervals times are.  Master swimmers should be able to swim 100 yards in 2 minute intervals…

SWIMMING TECHNIQUE

TECHNIQUE class is for woman who want to be a better more confident swimmer. We will work on technique and you will also get a great workout. This swim program will have weekly group instruction and you will receive a work out to do on your own.

TRIATHLON TRAINING PROGRAM – SWIM, BIKE, RUN

SWIM - The first 5 weeks are in the pool.  We have two locations to choose from:

Cumberland – Sunday afternoon program or Westbrook, Thursday evening program. In CUMBERLAND we offer both TECHNIQUE (beg/int program) and MASTERS (advanced)    

In WESTBROOK we offer TECHNIQUE (beg/int) only.  After the first 5 weeks all groups will come together and swim in open water. We will spend the first few weeks in the lake and then we move into the ocean. 

BIKE – We will meet primarily on Saturday mornings.  Some Wednesday evenings will be substituted for Saturday’s.  We will meet in different locations each week so the terrain and scenery will vary each week.

RUN – Tuesday evenings we will meet at Marginal Way Park & Ride and break up into two to three groups depending on levels.  Run & Run/Walk.   Your workout is designed by a certified run coach and will provide you with information on how to run more efficiently and effectively.  We will provide the athlete with additional workouts to do on your own when you are not working out with us. 

TRIATHLON TRAINING – SWIM ONLY

SWIM - The first 5 weeks are in the pool.  We have two locations to choose from.  Cumberland – Sunday afternoon program or Westbrook, Thursday evening program. In CUMBERLAND we offer both TECHNIQUE (beg/int program) and MASTERS (advanced)  In WESTBROOK we offer TECHNIQUE (beg/int) only.  After the first 5 weeks all groups will come together and swim in open water. We will spend the first few weeks in the lake and then we move into the ocean.

TRIATHLON TRAINING – BIKE ONLY

BIKE – We will meet primarily on Saturday mornings.  Some Wednesday evenings will be substituted for Saturday’s.  We will meet in different locations each week so the terrain and scenery will vary each week.

TRIATHLON TRAINING – SWIM/BIKE ONLY

SWIM - The first 5 weeks are in the pool.  We have two locations to choose from.  Cumberland – Sunday afternoon program or Westbrook, Thursday evening program. In CUMBERLAND we offer both TECHNIQUE (beg/int program) and MASTERS (advanced)  In WESTBROOK we offer TECHNIQUE (beg/int) only.  After the first 5 weeks all groups will come together and swim in open water. We will spend the first few weeks in the lake and then we move into the ocean.

BIKE – We will meet primarily on Saturday mornings.  Some Wednesday evenings will be substituted for Saturday’s.  We will meet in different locations each week so the terrain and scenery will vary each week.

TRIATHLON TRAINING – SWIM/RUN ONLY

SWIM - The first 5 weeks are in the pool.  We have two locations to choose from.  Cumberland – Sunday afternoon program or Westbrook, Thursday evening program. In CUMBERLAND we offer both TECHNIQUE (beg/int program) and MASTERS (advanced) In WESTBROOK we offer TECHNIQUE (beg/int) only.  After the first 5 weeks all groups will come together and swim in open water. We will spend the first few weeks in the lake and then we move into the ocean.

RUN – Tuesday evenings we will meet at Marginal Way Park & Ride and break up into two to three groups depending on levels.  Run & Run/Walk.   Your workout is designed by a certified run coach and will provide you with information on how to run more efficiently and effectively.

TRIATHLON TRAINING – BIKE/RUN ONLY

BIKE – We will meet primarily on Saturday mornings.  Some Wednesday evenings will be substituted for Saturday’s.  We will meet in different locations each week so the terrain and scenery will vary each week.

RUN – Tuesday evenings we will meet at Marginal Way Park & Ride and break up into two to three groups depending on levels.  Run & Run/Walk.   Your workout is designed by a certified run coach and will provide you with information on how to run more efficiently and effectively.

WALK/RUN  

Run program is for all levels of ability. There will be a walk/run group and a run group. Each will be given a specific task to be done for the hour. Training might be running hills, another night maybe track work. Watch your run times get faster! 

YIN/CORE YOGA

Any physical pursuit will eventually leave its imprint in your body, unfortunately these imprints can show up as a restricted range of motion, shortening of the musculature and loss of flexibility. Whether you’re a runner, walker, biker, swimmer, play hockey, or are constantly on your feet or sitting as part of your career, Core/Yin fusion can help reduce the effect of repetitive motion stress and nurture the development of flexibility in areas that tend to succumb to tightness. Through time, this practice can help to lengthen muscles, open up the joint systems and foster the improvement of core stabilization for healthy physical alignment, and mind/body awareness in any activity.

By spending time at the beginning of class in a short sequence of core stabilization poses fused with breath and deep abdominal muscle conditioning, our bodies are better able to understand the experience of softening into a more classically led Yin Yoga based practice that intentionally reaches deep into the connective tissues resulting in a reconditioning of fascia, ligaments and tendons. It’s like a drink if water for your joints.

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