USC Workout

Aerial Silks and Groundwork

Combining aerial silks and foundational ground movement, participants will learn basic silk climbs, wraps, poses, and transitions while developing the strength, flexibility, and body awareness needed for safe aerial practice. Groundwork exercises focus on core stability, mobility, and movement mechanics to build the skills necessary for progressing in the air. Suitable for all fitness levels and provides a unique, uplifting workout experience.

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Boxing

This high-energy workout teaches boxing fundamentals, improves cardio, and sharpens body coordination. Participants will learn boxing fundamentals including footwork, defense, and combination punching. This is a non-contact (no sparring) class that utilizes the heavy bags, focus mitts, and conditioning drills. Suitable for all fitness levels, the instructor can modify intensity to match user experience. Participants are required to bring their own gloves and handwraps. You will not be allowed to participate without boxing gloves and handwraps.

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Barbell

Build muscular strength and power in this full-body barbell workout. This class combines traditional barbell movements, olympic lifting, and conditioning intervals to improve overall fitness. Participants may adjust the weight to match their experience and fitness level, making the class suitable for both beginners and experienced lifters.

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Cycling

Cycle to beats and rhythms with your fellow Trojans with a low-impact high energy indoor cycling class. Improve your cardio and lower body endurance by cycling through a simulated outdoor terrain combining hills, sprints, and other drills. The resistance and pace is fully adjustable making this class welcoming for all fitness levels.

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Dance Fusion

Perfect for ALL LEVELS. This dance workout combines the best of different dance formats/styles (hip hop, Latin/R&B, Caribbean, jazz, etc…) and with heart-pumping cardio. No experience? No problem. The instructor takes you through STEP BY STEP INSTRUCTION and makes it easy to learn. Feel the music; challenge your mind, body & soul. Have fun!

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F45

F45 is a 45 minute fitness class that consists of High Intensity Interval Training (HIIT) focused on cardio and weight training. It utilizes “functional fitness” exercises designed to help develop stability and mobility in 6 main body movements: squat, lunge, hip hinge, upper body pushing, upper body pulling and rotation. F45 adds to anyone’s fitness regime by helping to build strength, improve cardiovascular fitness, increase speed, enhance agility, and gain flexibility! No workout is ever repeated to ensure engagement in each class!

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Full Body Stretch

Relax, reset, and improve your mobility and flexibility with our Full Body Stretch Class. This low-impact class focuses on gentle stretching to promote recovery and to move and feel better. This class provides a full-body reset that is suitable for all fitness levels.

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Kickboxing

This high-energy workout teaches kickboxing fundamentals, improves cardio, and sharpens body coordination. Participants will learn striking fundamentals, including footwork and defense. This is a non-contact (no sparring) class that utilizes the heavy bags, focus mitts, and conditioning drills. Suitable for all fitness levels, the instructor can modify intensity to match user experience. Participants are required to bring their own gloves and handwraps. You will not be allowed to participate without boxing gloves and handwraps.

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Mat Pilates

Strengthen your core, improve posture, and enhance your mobility and flexibility with this low-impact, full-body workout. Mat Pilates emphasizes controlled movements that develop balance, coordination, and stability. Mat Pilates builds a strong foundation for everyday and athletic performance.

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Soul Line Dance

Soul Line Dance keeps the body moving and mind working at the same time! A fun, cardiovascular workout…with style and vibe! Members learn easy-to-follow but challenging soul line dances from all around the country in an uplifting, upbeat, and safe environment! This is a chance for members to connect with the Trojan Family, old and new! 

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Yoga Flow

Challenge the mind and body with a moderately paced Vinyasa class that is dynamic and flowing. This yoga flow class is designed with postures to build strength, physical stamina, and flexibility for all levels!  

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Yoga Sculpt

Yoga Sculpt combines vinyasa flow yoga, resistance training, and cardio. The hand weights add a new challenge as well as cardio exercises to get your heart pumping and your blood flowing. Come experience the benefits of mind/body focus, boost your energy levels, and have fun! Hand weights are optional but recommended. Mats are available for check out.

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Zumba

Latin and international music and dance come together for a dynamic and effective fitness class. Routines combine fast and slow rhythms that tone, sculpt, and inspire – no dance experience is required and class will definitely keep students moving!

1. Visit your MyRecSports Portal.
2. Sign in with your USC Net ID (Students/Staff/Faculty) or email address (Guest/Alumni)
3. Select USC Workout Group Exercise Registration
4. Select your desired class, then select Register in the bottom-right corner of the screen.
5. You will receive a confirmation email once your registration is complete.

Before Arriving to Class

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• Please arrive 10-15 minutes early for check-in.
• Wear proper workout attire for the class.
• Bring the recommended equipment for class (Boxing Gloves, Yoga Mats, Cycling Shoes).
• Late entry is not permitted for the safety of participants and to minimize disruptions.

Cancellation Policy

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• If a class has less than 20% enrollment 24 hours before the scheduled start, the class may be canceled.
• If a class is canceled, registered participants will be notified by email as soon as possible.
• If you need to cancel, please cancel your reservation as soon as possible. Canceling your spot allows for other members to join the class if the class is waitlisted.

Accessibility & Non-Discrimination

This program is open to all eligible individuals. Recreational Sports operates all of its programs and activities consistent with the University’s Notice of Non-Discrimination. Eligibility is not determined based on race, sex [1], ethnicity, sexual orientation, or any other prohibited factor.

Individuals with disabilities who need accommodations to attend this event may contact recsports@usc.edu. We request that individuals requiring accommodations or auxiliary aids such as sign language interpreters and alternative format materials notify us at least 7 days prior to the event. Every reasonable effort will be made to provide reasonable accommodations in an effective and timely manner.

[1] In accordance with federal law, the membership practices of a social fraternity or sorority recognized by the Office of Fraternity and Sorority Life are not subject to the University’s prohibition against discrimination on the basis of sex.