Fitness

Stay active and well in Springfield. Explore exercise options including two swimming facilities, two full-service fitness centers, two outdoor fitness parks, personal training, wellness workshops, and dozens of weekly group exercise classes.

For a complete list of class descriptions and upto-date schedules, visit willamalane.org/exercise.

All classes are 50–55 minutes unless otherwise noted in the description. Cycle classes are limited to the first 10 participants who arrive. All classes can be attended as drop-in, so start at any time! Classes are subject to change or cancellation, check online for the most up-to-date information.

Virtual Fitness Classes

Connect with select group exercise classes, instructors, and workout buddies without leaving home! With an ALL-ACCESS Membership or a Virtual Fitness Pass, you can join in live classes offered online. Members receive a monthly email with links to class meetings. Check the website for details.

Fitness Classes

Ages 18+. Willamalane’s fitness classes are taught by experienced, compassionate instructors. To learn more about each instructor, visit willamalane.org/instructors. Pick up a monthly fitness schedule at any Willamalane front desk or find it online at willamalane.org/exercise. All classes, both in-person and virtual, are included with an ALL-ACCESS Membership.

Cardio

ACTIVE EXERCISE: Improve your strength, flexibility, and cardio fitness. This class includes standing and floor exercises. Equipment: mat, dumbbells, bands, 9-inch ball.

LINE DANCE BASICS: Learn a fun, aerobic social dance with challenging and dynamic choreography. Dance to a wide range of musical genres.

BEYOND BASICS LINE DANCE: Step up to the challenge with this intermediate class. Learn tags, restarts, dances in contra, and phrased dances.

CYCLE: Enjoy a great cardio workout, perfect for every fitness level. You decide how hard you work! Equipment: hard-soled athletic shoes, towel, water bottle, mat.

DANCE FITNESS II & III: Love your workout with this combination of dance and fitness moves for serious fun. Dance yourself fit to pop, jazz, Latin, jive, Bollywood, and more! Dance Fitness II is a moderate-intensity class. Dance Fitness III is a high-intensity class.

Fitness Centers

Bob Keefer Center

250 S 32nd St. • 541-736-4544

Willamalane Park Swim Center

1276 G St. • 541-736-4080

OUTDOOR FITNESS PARKS

FitLot Outdoor Fitness Park (next to Les Schwab Sports Park)

250 S 32nd St. • 541-736-4544

Willamalane Park Outdoor Fitness Park

1276 G St. (next to Shana’s Trail)

DANCE YOUR BONES STRONG: Dance to great music while strengthening your bones using scientifically-proven exercises. Equipment: mat.

HIIT & TONE II AND III: Build cardiovascular fitness and improve endurance with this challenging, full-body workout. HIIT & Tone II is a moderate-intensity class. HIIT & Tone III is a high-intensity class. Equipment: dumbbells, mat.

SILVER FITNESS: Increase strength, range of movement, and improve daily living with this fun class. Great for older adults or those with exercise limitations. Utilizes standing and chair exercises. Equipment: dumbbells, bands, 9-inch ball.

ZUMBA®: Get down, feel great! Let the music free your body. The ultimate dance-fitness party will groove you into shape.

Flexibility & Balance

BALANCE!: Improve your strength and agility in an enjoyable class. This class is all about strengthening your balance, which is an important part of staying independent as you age. Equipment: wear sturdy shoes.

CHAIR YOGA: Combine traditional Hatha Yoga chair postures with some supported, standing poses for better breathing, stretching, and flexibility.

GENTLE YOGA: Experience a relaxing yoga that feels good and includes stretching, strength, breathing, and mindfulness. Equipment: mat, towel, or blanket.

HATHA YOGA: Explore movement through mindfulness and the breath — stretch and strengthen, improve balance and flexibility. Equipment: mat.

MAT PILATES: Strengthen your core muscles and maintain a healthy posture. This class is a perfect beginner-friendly way to get comfortable doing Pilates on a mat. Equipment: mat.

RESTORATIVE YOGA: Relax and reflect in this revitalizing class with music and essential oils. Recover from injury, traumatic events, and anxiety. Equipment: mat.

SOARING CRANE QI GONG: Qi Gong moves your Chi/Qi (vital energy) through your body to facilitate balance and healing.

STRENGTH IN MOVEMENT: Focus on the essentials for mobility including range of motion, breathing, balance, strength, flexibility, and mindfulness. Equipment: mat, foam roller.

TAI CHI: Improve balance, reduce stress, and increase flexibility. Beginners and those more advanced will enjoy group practice.

TAI CHI ADVANCED 24 FORM: Join this class for the advanced practice of the 24 Tai Chi Form. Previous Tai Chi experience is suggested.

VINYASA YOGA: Combine breathing with yoga postures. Strengthen, stretch, gain mobility, and feel good in your body. Everyone is welcome. Equipment: mat.

ALL-ACCESS MEMBERSHIPS

Join a community that puts your physical and social wellness first. A membership at Willamalane means so much more than a trip to the gym. It also means access to a variety of group fitness classes at no additional cost, free rounds of mini golf, and unlimited swimming at Willamalane Park Swim Center and Splash! Sign up for your membership at any Willamalane front desk.

Learn more about ALL-ACCESS Memberships at willamalane.org/membership.

Strength

BETTER BONES AND BALANCE: Help prevent osteopenia and osteoporosis with this evidence-based class from OSU. Try this advanced class after mastering Strong Bones, Strong Body. Standing and floor exercises. Equipment: mat, dumbbells, bands, 9-inch ball.

BODY SCULPT: Strengthen your core, tone your muscles, improve your balance, and stretch! Equipment: mat.

CORE & STRETCH: Focus on full-body flexibility, mobility, core strength, and stability. Equipment: mat.

CORE YOGA: Build awareness of and strengthen your core muscles. For students with previous yoga experience. Equipment: mat.

FIT FUSION: Feel invigorated with this fusion workout combining a variety of formats, including cardio intervals, strength training, stretching, and balance work. Equipment: mat, dumbbells, bands.

FOREVER FIT: Make daily activities easier with this low-impact aerobics, strength, and balance class. Standing and chair exercises. Equipment: dumbbells, bands, 9-inch ball.

STABILITY BALL STRENGTH & BALANCE: Focus on strength and balance, while engaging every muscle in your body. Equipment: stability ball, dumbbells, and a mat.

STRENGTH & STRETCH: Build strong bones and increase your mobility, flexibility, balance, and core. Standing and floor exercises. Equipment: mat, dumbbells, bands, 9-inch ball.

STRONG BONES, STRONG BODY: Build bone strength, improve balance, and increase energy. Great for people diagnosed with osteoporosis or osteopenia. Standing and chair exercises. Equipment: dumbbells, bands, 9-inch ball.

The following classes are not included with ALL-ACCESS Membership.

Health And Wellness

Dancing

BELLY DANCING: INTERMEDIATE/ADVANCED

Ages 14+. Improve your fitness and core strength while working out to world music. Classes emphasize posture, stretching techniques, and muscle isolation to avoid injury and improve strength. Students learn combinations of moves, transitions, formations, and musical theory for performance readiness. Prior belly dance experience is required. Instructor: Sarina

ADULT ACTIVITY CENTER

9/11-10/16 M 6:45-7:45pm ID $59/OD $71 32864

BELLY DANCING: BEGINNING LEVELS I-II

Ages 14+. Improve your fitness and core strength while working out to world music and learning the basics of belly dancing. Classes emphasize posture, stretching techniques, and muscle isolation to avoid injury and improve strength. Instructor: Sarina

ADULT ACTIVITY CENTER

9/13-10/18 W 5:30-6:30pm ID $59/OD $71 32863

EAST COAST SWING DANCE SERIES

Ages 18+. Are you ready to jump, jive, and wail? Dance the afternoon away while you learn east coast swing dance techniques and rhythm. Beginners are welcome. Instructor: Lila

BOB KEEFER CENTER

9/8-9/29 F 12:30-2pm ID $39/OD $46 32644

LATIN: PARTNER DANCE SERIES

Ages 18+. Join this six-week session and learn a variety of Latin dance styles, including salsa, cumbia, and bachata. Classes will focus on basic partner footwork and combinations. It is recommended, but not required, to sign up with a dance partner. The final class includes refreshments. Instructor: Lila

BOB KEEFER CENTER

10/13-11/17 F 12:30-2pm ID $68/OD $81 32645

BEGINNING WALTZ

Ages 18+. This four-week session is perfect for those new to waltz dancing or for anyone wanting to brush up on their skills. The instructor will focus on footwork, framework, and fundamentals for leading and following. It is recommended, but not required, to sign up with a dance partner. Instructor: Lila

BOB KEEFER CENTER

12/1-12/29 F 12:30-2pm ID $39/OD $46 32646

Self-Defense and Empowerment

EMPOWERMENT SELF-DEFENSE FOR WOMEN I–III

Ages 16+. Empowerment-based self-defense is the only type of self-defense training researched and proven to increase safety and confidence for women and teen girls. This class introduces core verbal boundary setting, physical self-defense, awareness, and confidence-building skills for realistic situations. Instructor: Rachel

BOB KEEFER CENTER

EMPOWERMENT

SELF-DEFENSE FOR OLDER ADULTS

Ages 50+. Learn how to be more aware of your surroundings and overall safety. This workshop discusses how to recognize the warning signs of harmful situations, set boundaries, defend safety, and build confidence. Instructor: Rachel

INTERGENERATIONAL WOMEN’S SELF-DEFENSE AND EMPOWERMENT

Ages 12+. Women have passed down strategies for defending themselves and their communities for decades. Bring a family member or friend, and help keep up this legacy. Instructor: Rachel

Bystander Intervention 101

Ages 16+. This class will include physical and verbal self-defense techniques tailored to situations commonly encountered while walking, jogging, or enjoying the outdoors. Wear easy-to-move-in attire and shoes, and bring a note pad for taking notes. Instructor: Rachel

TEEN/ADULT CAPOEIRA CLASSES

Ages 13+. Capoeira incorporates elements of dance and acrobatics in a game of ritual, non-contact combat. This beginning class is designed for teens and young adults to work on coordination, flow, and strength. The classes are structured to develop the essential skills of martial arts.

Wellness Workshops

These workshops are free of charge thanks to support from 5 Star Concierge. Workshops are ages 18+

HOW TO ACCESS VIRTUAL FITNESS

Get in-person instruction to help you log in and get moving! Bring the device (a laptop, tablet, iPad, or phone) you’ll use to access virtual fitness classes. ADULT

ESSENTIAL OIL

Join this hands-on workshop to learn about the therapeutic benefits of essential oils and how to use them to enhance your well-being. Supplies are included. Instructor: Sarah.

Fitness In The Trees

Experience a revitalizing outdoor workout that will strengthen and center you. First, warm up with a walk through the park, then practice yoga in the grass and under the trees. Afterward, enjoy a nourishing light breakfast at the Tomseth House. Please bring a yoga mat and blanket.

DORRIS RANCH

YOGA NIDRA MEDITATION

Explore a new meditation practice that promotes relaxation in the mind, body and heart. Instructor: Ciara

ADULT ACTIVITY CENTER

9/11 M 9-10:30am Free 32790

12/6 W 10-11:30am Free 32786

DANCE YOUR BRAIN TO BETTER HEALTH

Neuroscience shows dancing improves cerebral health and boosts memory! Learn about the benefits of dancing for your brain and body. Instructor: Lila.

BOB KEEFER CENTER

9/22 F 2:30-3:30pm Free 32647

FOOT AND ANKLE PAIN MANAGEMENT

Do you experience discomfort or pain from plantar fasciitis or in your foot, toe, or ankle? Take control of your pain through motion, discover best practices for managing pain, and gain the knowledge to maintain a healthy outcome. Instructor: Cindy.

ADULT ACTIVITY CENTER

9/23 Sa 10-11:30am Free 31612

DIZZINESS AND VERTIGO

Improve your balance and reduce your risk of falling. In this workshop, you will learn about common causes of dizziness and loss of balance and discover exercises and best practices for improving your balance and overall function. Instructor: Cindy.

ADULT ACTIVITY CENTER

9/23 Sa 12-1:30pm Free 31613

FOREST BATHING WITH CEREMONIAL TEA

Join this workshop for a peaceful and mindful walk through Dorris Ranch. You’ll be guided through a series of sensory experiences to reconnect with yourself and nature. Enjoy a ceremonial tea served after the walk at the Tomseth house. Instructor: Ciara

DORRIS RANCH

9/25 M 9-10:30am Free

Forest Bathing

Join this workshop for a peaceful and mindful walk through Island Park. You’ll be guided through a series of sensory experiences to reconnect with yourself and nature. Instructor: Ciara

ADULT ACTIVITY CENTER

9/29 F 9-10:30am Free

DIETARY GUIDANCE

Learn about superfoods, debunk fad diets, and get tips for staying informed and making healthful decisions for your body, mind, and spirit. Instructor Thomas.

ADULT

9/29

Guided Sound Bath Meditation

You will start with a quick guided meditation to relax. Then, you will participate in a deeply immersive sound bath meditation and sound therapy session using crystal singing bowls.

Instructor: Ciara

ADULT

Muscle Hypertrophy Techniques

AND INFO

Understand how gaining and maintaining muscle is beneficial for your body and the pitfalls to look out for. Learn about strength training and muscle mass benefits and how to train and retain muscle. Instructor: Thomas. ADULT

DANCE HISTORY 101

Dance has been a part of history and culture for thousands of years. Come learn about dance history, origins, benefits, and different styles. Instructor: Lila.

BOB KEEFER CENTER 10/20

DANCE TO PREVENT FALLS

Learn a few easy dance steps that will improve your balance and prevent falls. Then, try the steps in a Zumba Gold-style routine for a fun and gentle cardio workout. Instructor: Cindy.

ADULT

Personal Training

Ages 18+. Experience the benefits of a personalized fitness plan created by a certified personal trainer. Your introductory session includes two meetings. The first is a 30-minute meeting to discuss your fitness goals and meet your trainer. In the next 60-minute meeting, you will work with your trainer at a fullyequipped fitness center. Choose from either Bob Keefer Center or Willamalane Park Swim Center.

Find pricing, learn more about the personal trainers, and sign up at willamalane.org/trainers

INDIVIDUAL PERSONAL TRAINING

1

3

SMALL GROUP PERSONAL TRAINING (2 MAX)

Ages 18+. Benefit from a workout with accountability from your friend, family member, or partner! Join a certified personal trainer for a two-person group training session. Your introductory session includes two meetings, one 30-minute meeting to discuss your fitness goals and meet your trainer. The cost is per person and limited to two individuals. Both participants must register.

1 SESSION

9/1-12/31 check pricing online 32427

3 SESSIONS

9/1-12/31 check pricing online 32428

6 SESSIONS

9/1-12/31 check pricing online 32429

10 SESSIONS

9/1-12/31 check pricing online 32430

Group Training

These classes are free of charge thanks to support from AARP.

Ages 18+. Get a great workout twice a week at Bob Keefer Center! A personal trainer will lead these group circuit-training sessions that focus on strength, balance, cardio, and flexibility. Wear comfortable attire and tennis shoes, and bring water. Registration is required for each month.

BOB KEEFER CENTER

September TuTh 9:15–10:15am Free 32419

October TuTh 9:15–10:15am Free 32420

November TuTh 9:15–10:15am Free 32421

December TuTh 9:15–10:15am Free 32422

Chakra Bracelet

Create a unique blend of essential oils and a wooden bracelet in this fun and relaxing workshop that combines creativity, mindfulness, and wellness. Supplies are included.

Instructor: Sarah.

Quick fixes and shortcuts are promised in today’s diet culture with many new diets and supplements coming out yearly. Be prepared by learning the mechanisms behind some of these diets and supplements, and decide what is going to be effective for you. Instructor Thomas.

Dance On Film

Learn about the variety of dance styles and the history of dance in film. Enjoy an array of films and learn about the impact of dance on society, cultures, and film. Instructor Lila.

How To Stay Motivated

Invest in your mind, body, and spirit and discover how to stay consistent and motivated toward your aspirations.

Instructor: Thomas.