In-Person Workout Classes
January 9th - May 2nd
Spring 2023 Workout Pass:
Staff, Faculty & All other members: $75/semester
Fitness Class Sign-Up Instructions
You can register for classes up to 2 days in advance.
Trojan Fitness YouTube Channel
Our fitness staff provides online workouts, fitness discussions, and other resources through our USC Trojan Fitness Channel as well.
Trojan Fitness: https://www.youtube.com/channel/UC-X8rX2B6nNKj7HfK3NpMlQ
Stretching and Demos
Lacrosse Ball Self Myofascial Release (15 Minutes)
15 Minute Full Body Stretch (15 Minutes)
Lower Body Dynamic Stretching (2:30)
Upper Body Dynamic Stretching (2 Minutes)
Primal Movements: Squat (3 Minutes)
Primal Movements: Lunge (4 Minutes)
Recreational Sports Fitness and USC Physical Therapy Discussion (44 Minutes)
Barre classes use workout techniques inspired by ballet, yoga, and Pilates. Class will begin with a warm up focusing on postural strength and alignment, followed by a series of core, thigh, and glute exercises. A ballet barre/chair is used to help sculpt and tone different muscle groups and for flexibility training.
Body Weight Boot Camp
Bodyweight Boot Camp: For this total body workout, you will use your bodyweight to perform cardio and strength-based exercises in different styles of interval training. Resistance bands are a plus!
Body Weight HIIT
This is a 30 minute HIIT class (high intensity interval training). HIIT is a format that consists of short bursts of high intensity work followed by a brief recovery period. It will improve cardiovascular endurance, increase athleticism and build strength.
Combines martial arts techniques with cardio. Build stamina, improve coordination and flexibility, and burn calories as you build lean muscle with this fun and challenging workout.
Core & Cardio
This is interval training at its finest. In this workout, we will focus on elevating your heart rate, sweating it out, then recovering before doing it all again. During the workout, we will hit your core from all angles, using all kinds of techniques, ensuring that you leave with a stronger, more stable core!
This class consists of constantly varied functional movements performed at a high intensity. These movements include weightlifting, gymnastics, olympic lifting, plyometrics, and functional training.
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 you develop stability and mobility in 6 main body movements: squat, lunge, hip hinge, upper body pushing, upper body pulling and rotation. F45 will add to your fitness regime by helping you to build strength, improve cardiovascular fitness, increase speed, enhance agility, and gain flexibility. No workout is ever repeated, so you are sure to stay engaged in the class!
Show up ready to sweat while you strengthen your lower body, upper body and core with this resistance focused 50 minute workout. No muscle is off limits, so be prepared to squat, row, pushup, press and more! You will learn how to move better, prevent future injuries, and leave with a smile on your face!
Full Body Functional Resistance
This class will incorporate elements of high-intensity training, weightlifting, plyometrics, powerlifting, and functional training.
Live DJ Power Cycling
You will feel like you're in a club while you ride to the beat of a live DJ and challenge your endurance, speed, or power in every class. Your trainer and DJ, Jason Hardy, will guide you through each workout mentally and physically, curating his set list to bring the most out of you and make sure you have a blast doing it!
This workout combines cardio on the floor or on the aerobics step with strength training exercises using body weight or hand weights. It is a great way to incorporate strength training and cardiovascular training.
Mixxed Fit Dance
This class is a people-inspired dance fitness program that is a blend of explosive dancing and boot camp toning. We dance to today’s hits and yesterday’s favorites while making exercise fun, easy, and effective.
This mat-based workout is designed to help participants develop leaner, longer-looking muscles, establish core strength and stability, and heighten mind-body awareness.
POP Pilates is an energized workout that incorporates classic Pilates moves choreographed to your favorite contemporary pop music to help people of all fitness levels improve flexibility and tone their bodies!
Pilates just got an upgrade. Power Pilates is a flow of foundational movements infused with @HiPointe’s technique of strengthening and lengthening. Let’s get your heart-rate up and your abs burning!
Soul Line Dance with Adrianne
Get your body moving and your mind working at the same time with SOUL LINE DANCE! A fun, cardiovascular workout...with style and vibe! Come learn easy-to-follow, but challenging soul line dances from all around the country...in an uplifting, upbeat, safe environment! Channel your inner-superstar performer! Your chance to connect with Trojan Family, old and new!
This fun class improves cardiovascular endurance and lower body strength as by cycling through a simulated outdoor terrain combining hills, sprints, and other drills. SCycling varies speed, resistance, and body positions for all participant levels.
Trapeze Yoga/Arial Yoga
The setup is very similar to a TRX combined with a yoga sling. Beginners will benefit from deeper stretches allowed by the Yoga Trapeze and the added stability to build up to plus 1 poses while advanced students will elevate their workout intensity. Inversion therapy with the trapeze allows gravity to align your back much like an inversion table with the added benefit of traction directly focused in the spinal and hip region. The Yoga Trapeze combines traditional Asanas with TRX movements for full body strength conditioning combined with the benefits of inversion therapy.
This workout utilizes a system of suspended straps with handles, allowing the user to work against their body weight as they train. This interval-based class will keep the heart rate elevated while transitioning between cardio and strength intervals to exercises on the TRX straps to develop strength, balance, flexibility, endurance, coordination, and core stability. Class is limited to 16 participants.
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. Suitable for all levels.
Yin Yoga is a slow-paced style of yoga in which asanas (postures) are held for longer periods of time than in other styles for a deep stretch and relaxation.
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.
Latin and international music and dance come together for a dynamic and effective fitness class. No dance experience is required- just keep moving! Routines combine fast and slow rhythms that tone, sculpt, and inspire.