Fitness and Wellness Class Descriptions

Have you ever thought about participating in a 5K/10K/Half M race? Have you already completed a race but want to get faster? We have a class just for you! Our 5K/10K.Half M training class will help motivate, inspire, and make you feel better about yourself. Our instructor will design a plan specifically for you to help you achieve your goals. Whether you just want to get in better shape, participate in and finish a race or run your fastest time ever, this class is for you. 

Class will generally meet in front of the Mission Cafe and either go to the  Tecolote Trail or the field from there to run. The class might do some days in the Mission Fitness Center gym to do cross training/weights for performance development.

*Offered varied semesters only

A total body workout perfect for every fitness level that uses light to moderate hand-held weights as well as just body weight to help tone and shape your body without adding bulky muscles. Special emphasis in this class on the abs! You’ll leave feeling motivated and ready to come back for more.

Same class description applies to "Fitness Fridays: Abs & Toning."

Have you seen the more resent Footloose movie? Think Boot Scoot Boogie ... but on steroids! This class will transform old school country line dancing into a mega calorie-burning experience. Take classical moves but kicked up a notch (or 10) as you dance along to pop-country songs. No prior dance experience needed. 

*Offered varied semesters only.

This class offers a heart pumping workout aimed at helping you build strength, burn fat, and have fun. Participants will learn the fundamentals and proper techniques that are necessary to reach optimal personal results. A typical session could include circuit and body weight training, plyometrics, agility drills, and more. This class will be a total body workout!

*The TRX Boot Camp class focuses on exercises you can do while enjoying the San Diego sun! This class is held near the Sports Center pool deck and utilizes the TRX station, outdoor elements, and some equipment. Class will be moved inside pending weather conditions. 

*Offered varied semesters only.

This class will explore non-contact boxing and kick-boxing techniques, tactics and routines. It is designed to be energetic and focus on core development as well as cardio specific exercises to develop power and technique. Class will use props such as kick shields, kick dummies and use hand wraps. 

*Offered varied semesters only.

Participants will tone and shape the lower half of the body through dynamic exercise that target very specific muscle groups. Some cardio sets are involved in this class but the main focus is to strengthen and tighten the glutes and abs.

Non-contact kick boxing techniques, tactics and routines are taught in this workout oriented class.

This condensed series 90-mins per class will burn mega calories using the stationary indoor "spinner bikes." Roll along to upbeat music as you burn calories, tone and sculpt your lower body, and get an incredible 75 to 90-min cardiovascular workout. Be prepared to sweat! Bring plenty of water and a towel to this class. Note that most bikes come equipped with SPD peddles so feel free to bring your SPD shoes if you have them (although not required). 

*Offered varied semesters only

Learn to groove to the most popular hip hop music beats to precise choreography. Street and club will be taught in this class with an emphasis on core stability to develop superior abs. Previous dance experience not needed.

Indoor Cycling (AKA "Spin" or "Spinning") is a class where you workout using the stationary indoor "spinner bikes". Roll along to upbeat music as you burn mega calories, tone and sculpt your lower body, and get an incredible cardiovascular workout. Be prepared to sweat- bring plenty of water and a towel to this class. 

Interval training is all the rage now, and for good reason! It helps you burn more calories in less time, helps improve your speed and endurance and recent studies have shown it can actually reduce belly fat. High Intensity Interval Training (or HIIT as it’s sometimes called) is a full body cardio workout and involves alternating short bursts of super intense work with a low intensity recovery. You are sure to sweat, tone and maybe even have a little fun in this class. 

*Offered varied semesters only.

Increase strength, flexibility, muscular balance and relaxation using the core principles of J. Pilates. Class focuses on concentration, breathing and muscular endurance for the abdominals, low back and legs.

*Offered varied semesters only

No time to fin in a full hour workout? No problem! We've got you covered in this high intensity total body workout class! Class will be formatted to maximize time with energy output to get you to most bang for your buck! Incorporating high intensity boot camp and circuit style exercises (both body weight and using hand held weights) followed by bringing down the heart rate with certain strength training exercises will permit you to maximize your time in this all encompassing early morning class. You can do a lot with just 30-minutes and let this class show you just how efficient and challenging that can be!

*Offered varied semesters only

This class will mix Indoor Cycling (AKA "Spin") using the stationary indoor "spinner bikes" with off-the-bike toning work targeting lower body, upper body and core work. Roll along to upbeat music as you burn mega calories, sculpt your lower body and get an incredible cardiovascular workout side by side with a toning workout. Be prepared to sweat - bring plenty of water and a towel to this class.

A total body workout perfect for every fitness level that uses light to moderate hand-held weights as well as just body weight to help tone and shape your body without adding bulky muscles. You’ll leave feeling motivated and ready to come back for more.

The TRX Suspension Trainer is the original, best-in-class workout system that leverages gravity and your bodyweight to perform hundreds of exercises. You're in control of how much you want to challenge yourself on each exercise - because you can simply adjust your body position to add or decrease resistance. By utilizing your own bodyweight, the TRX Suspension Trainer provides greater performance and functionality than large exercise machines costing thousands of dollars. This class will utilize the TRX system and give you a whole body workout! This class is outdoors, held near the Sports Center pool. 

*Offered varied semesters only.

Dance away calories and have a blast with the fun and easy dance aerobics class! Groove to Zumba specific Latin beats as you sweat and tone. No dance experience needed.

Massage provides relaxation from the stress and tension of everyday living while enhancing general health and well being. It can also help athletes to heal more quickly after tough workouts. Massage is not only therapeutic, but it feels good as well. Various massage techniques will be covered as well as holistic modalities and overall wellness in this 6 to 8 week course. See specific semester schedule for course dates. Can only miss one class and still pass if taking as for-credit (and wish to pass).

Meditation is entering mainstream culture.  A course on the theory and practice of meditation will help student’s (a) relax tension, (b) improve concentration, and (c) potentially enhance academic performance.  There is also evidence that meditation reduces addictive behavior, reduces incidences of stress related disease, and enhances creativity.  This class is an introduction to theory and practice of a variety of meditation methods: Contemporary and ancient techniques; comparative studies from monastic and householder traditions, both Eastern and Western. Students in this class will learn about:

• basic meditative ideals as expressed by the various major religions and non-religious sources 
• the nature of the mind and the subtle nature of meditation practice
• different meditation techniques
• how to incorporate meditation into daily life
• how meditation can be individualized to achieve personal goals

Class will generally meet in SC 108G and be lecture style mixed in with practice. Class may elect meet in varied locations on campus (i.e. the Garden of the Sea) to incorporate meditation practice in scenic locations (on-campus). 

*Class offered varied semesters only

Nature Unplugged: Wellness through healthy relationships with technology and nature

We are living in a digital age with an abundance of technology all around us. While that offers us incredible benefits, it also creates significant challenges in maintaining healthy relationships with the devices and screens in our lives. The digital age is also inspiring more time indoors and less time in nature than ever before. This combination is contributing to a decline in our physical, mental and emotional well-being. The purpose of this class is to help participants bring balance back into their lives in this digital age. We will focus on concepts such as mindfulness, mindset, and movement. Course objectives:

• Discover (or rediscover) the beauty and benefits of nature

• Spend more time outdoors and less time inside

• Achieve more with a goal orientation and improve your goal-making skills

• Reclaim a spirit of playfulness and reinsert free time into your day

• Build capacity for self-reflection and self-awareness

• Deepen your mindfulness practice and live more intentionally

• Lean into discomfort and push the edges of your comfort zone

• Regain control of the tech/media in your life by setting healthy boundaries

This course (offered varied semesters only) is based on the curriculum Sonya Mohamed and Sebastian Slovin (MA in Leadership Studies USD Alumni) developed for their wellness education company, Nature Unplugged.

Contact Sebastian Slovan for more info: sslovin@sandiego.edu; Nature Unplugged Website

Learn the necessary skills required to become a certified personal trainer. This class will prep you for the actual personal training exam and review nutrition planning, how to attract clientele, and how to be an effective trainer to various demographics. Don't want to prep for the exam? No problem! This is a great course to simply learn about your own personal fitness and physiology. The course has a hands-on component where the master trainer will walk you through a variety of gym-based exercises. 

Extra book fees might be required if you elect to follow along with the prep course materials (not required). Class members will prepare to take the ACE certification exam (which thy can elect to take for an additional out-of-pocket fee when ready to do so at an off-site venue).

*Offered varied semesters only.

Learn techniques specifically designed for women to help protect themselves and develop self confidence in real practical situations. This class will also be engaging, interactive, and focus on a fitness component. This class is informative and well presented.

This class is new and unique to USD. Members will go through a journey throughout the semester exploring topics to help form a sense of the self with inner (and outward) peace encompassing techniques to achieve blissfulness through meditation, yoga, and relaxation techniques. Class will go through different wellness areas that studies have shown to benefit overall happiness in one's life (proper nutrition, relaxation by massage, meditation, self-reflection exercises, etc.). You will not regret signing up for this class and are guaranteed to leave the class with a smile and maybe a new perspective.

*NOTE: there is a course manual which has a $17 fee. Fee must be paid in cash or check to the instructor on your first day of class. No refunds may be issued for manuals, even if you end up dropping the class. 

*Offered varied semesters only

Have you heard about our Tecolote Tuesday? This class IS that program (but you can sign up for it and get credit for it too). Enjoy a 45 to 55-min outdoor run through the beautiful adjoining Tecolote canyon guided by an instructor. Learn about proper form, technique and meet fellow Toreros who also love to run! Class will go at a different pace every week (depends on the crowd).

*Offered varied semesters only

This class is specifically designed to meet the fitness and wellness needs of women. Class will focus on strength training techniques for women including circuit training, weight/strength training and management, cardio training and general nutrition review. Class meets on the second floor of the Mission Fitness Center.

Today’s scientists and health practitioners understand that proper nutrition and exercise are important building blocks – but that’s just part of the story. In this course, we’ll engage in discussions and art activities that contribute to your sense of wellness as a fully engaged human being. Poetry, music, painting, meditation, yoga, intuitive illustrating, journaling, body image, art installation, creative gratitude, and goal-setting and will all take place in this fun, explorative journey toward higher health. Bring your creativity, willingness to try new things, and readiness to move! No prior art/yoga experience needed.

*Offered varied semesters only.

This hot style yoga class incorporates slight dry heat (space heaters) with styles of Vinyasa, Hatha and Ashtanga yoga and core/toning exercises for an intense all body workout. It works on core, body posture, cardio, toning and flexibility from a multi-discipline approach. The heat in the room will allow you to experience deeper postures as well as work up a detoxifying sweat! *Note heat in the room will not go over 85 so this is hot-ish style yoga. 

*Offered varied semesters only

The purpose of the course is to teach the proper technique for exercising and increase the flexibility as well as strength of the individual, with emphasis on abdominal, gluteal and thigh tightening. There is minimal aerobic activity. Class is located in Sacred Heart Hall Shiley Theater (in between Founders and Camino in the back of the courtyard).

Incorporates styles of Vinyasa, Hatha and Ashtanga yoga and Pilates for an intense all body workout. It works on core, body posture, cardio, toning and flexibility from a multi-discipline approach.

Gentle Flow Yoga has more discourse on the nervous system and immune system, and is more restorative. It emphasizes stress management and relaxation. 

*Offered varied semesters only.

This class combines the science of yoga and conscious breathing to help promote self awareness, identify and manage emotions, develop life skills for mastering your nervous system and emphasizes self realization of personal biological chemistry. As with any recreation and fitness class, all religious and spiritual backgrounds are welcome.

This type of Vinyasa flow yoga features an athletic format. It requires focused alignment, emphasizing muscular strength and flexibility linking breath to movement.

Restorative yoga is a form of yoga that seeks to achieve physical, mental and emotional relaxation with the aid of props and/or the breath. The use of props for some asanas makes it easier for you to maintain balance while you are stimulating and relaxing your body. While some restorative yoga poses are beneficial to the entire body, others target specific parts of the body, such as the heart or the lungs. Restore and relax your body and mind in this amazing class.

This type of yoga features an athletic format that uses body or light hand held weights to sculpt core muscle groups. It requires focused alignment, emphasizing muscular strength and flexibility and uses various types of yoga including Vinyasa, Hatha and fusion.

The practice of yoga unfolds over time to reveal many layers of physical benefits and personal revelations. Now, more and more people are discovering the myriad ways that yoga can be used to improve athletic performance—from increasing mental concentration and improving flexibility and balance to preventing common injuries and honing skills in a particular sport. This class is designed to be an active recovery day to help assist both athletic individuals and those simply looking for some sore muscle relief with muscle recovery, injury prevention and re-balancing the body.  Improve your mobility, balance, and mental focus with this relaxing yet informative class.  Classes follow an upper body / lower body split routine addressing everything from the fingers and toes to the smallest of muscles that keep the spine stable and healthy.  Whether you’re a self described athlete with tight muscles or a "desk jockey" with a sore lower back, this is the class for you. Open to all levels and abilities. 

*Class offered varied semesters only

This early evening, slow and meditative flow class offers the opportunity to drop into oneself... Through mindful, fluid and organized movement, coupled with smooth and deliberate breath, we take time to pause and feel, observe, adjust and transform, all in the pure grace and beauty of the sunset behind the Crossroads Garden.  Breath acts as the anchor to the body as we move with our own inner rhythms, slow down, and drop into deep holdings.  This class upliftings the heart, while deeply calming the nervous system and soothing the entire being. Because permission and reminders to honor one's own experience are frequent, this decadent winding-down class is suitable for all levels of experience.

Please bring your own mat or beach towel as mats will not be provided for this class. 

Class is held on the grass in the Missions Crossroads Garden

*Class offered varied semesters only