Students must graduate from each level before moving on to the next level. Experienced students may book a private lesson in order to assess their level of placement.
2 Credits
Here's your chance to recover from an intense week of workouts! Learn how to use our aerial hammocks to incorporate traditional yoga poses, inverts and aerial moves! It is also a great opportunity to get deeper into those traditional stretches with proper alignment and technique.
*No experience or pre-requisites required*
2 Credits
In this class, students will use aerial fabric and hoop as well as traditional floor exercises to build that all-important, all-over strength to take their aerial practice to new heights!
*No experience or pre-requisites required*
3 Credits
Begin your aerial journey HERE! No experience is necessary, simply a curiosity for all things aerial! In this class, you will learn the foundations of aerial silks, hammock, and hoop. Students will gain the strength and knowledge to begin climbing, inverting, foot locking, mounting the apparatuses, and perform basic poses! We will lead you through our curriculum from the very first step!
Come FLY with us at TGR!
*No experience or pre-requisites required*
3 Credits
Continue your silks journey HERE! In this class, you'll expand on the basics you learned in Aerial Foundations. By the end of your 12-week session, you will be comfortable with climbing, inverting, foot locking, and beginning to tie moves together into combos.
Come FLY with us at TGR!
*Must have passed Aerial Foundations and/or received instructor permission to register.*
3 Credits
Aerial Silks L2 is for students who have graduated Aerial Fabric L1 and are ready to continue their aerial journey with an emphasis on silks. In this class, students will work on new skills and progressions on the silks, including wraps, climbs, poses, and drops.
Come FLY with us at TGR!
*Must have passed Aerial Foundations and Aerial Fabric L1 and/or received instructor permission to register.*
3 Credits
Aerial Silks L3 is for students who have graduated Aerial Foundations, Aerial Fabric L1, Aerial Silks L2 and are ready to continue their aerial journey! In this class, students will work on new climbs, inverts, foot-locking skills, and sequences on the aerial silks. Come FLY with us at TGR!
*Must have passed Aerial Foundations, Aerial Fabric L1, Aerial Silks L2 and/or have instructor approval to take this class.*
3 Credits
Silks Lab is a student-run class! Students are expected to bring one skill they would like to TROUBLESHOOT (receive feedback from peers and instructor) and/or one skill they would like to TRY (inspiration from the latest trends at instructor's discretion).
*Must have passed Aerial Foundations, Aerial Fabric L1 and/or received instructor permission to register.*
3 Credits
Aerial Hammock L2 is for students who have graduated Aerial Foundations and are ready to continue their aerial journey with and emphasis on hammock. In this class, students will work on new climbs, inverts, foot-locking skills, and sequences on the hammock.
Come FLY with us at TGR!
*Must have passed Aerial Foundations, Aerial Fabric L1 and/or have instructor approval to take this class.*
3 Credits
Aerial Hammock L3 is for students who have graduated Aerial Fabric L1 and Aerial Hammock L2 and are ready to continue their aerial journey! In this class, students will work on new skills and progressions including wraps, rolls, poses, and drops on the aerial hammock, as well as building these skills into longer dynamic sequences.
Come FLY with us at TGR!
*Must have passed Aerial Foundations, Aerial Fabric L1, Aerial Hammock L2 and/or received instructor permission to register.*
3 Credits
Aerial Hoop L1 is for students who have graduated Aerial Foundations are are ready to continue their aerial journey with an emphasis on hoop! In this class, students will work on new skills and progressions below, inside, and above the hoop.
Come FLY with us at TGR!
*Must have passed Aerial Foundations and/or received instructor permission to register.*
3 Credits
Aerial Hoop L2 is for students who have graduated Aerial Hoop L1 and are ready to continue their aerial journey! In this class, students will work on new skills and progressions below, inside, and above the hoop.
Come FLY with us at TGR!
*Must have passed Aerial Foundations and Aerial L1 Hoop and/or received instructor permission to register.*
3 Credits
Aerial Hoop L3 is for students who have graduated Intermediate Aerial Hoop and are ready to continue their aerial journey! In this class, students will work on new skills and progressions below, inside, and above the hoop.
Come FLY with us at TGR!
*Must have passed Aerial Foundations, Aerial Hoop L1 , Aerial Hoop L2 and/or received instructor permission to register.*
3 Credits
Hoop Lab is a student-run class! Everyone is expected to bring one thing they would like to TROUBLESHOOT (receive feedback from peers) and /or one skill they would like to TRY (inspiration from the latest trends at instructor's discretion).
*Must have passed Aerial Foundations and Aerial Hoop L1 and/or received instructor permission to register.*
3 Credits
*Must have passed Aerial Foundations, Aerial Fabric L1 and Aerial Hoop L1 and/or received instructor permission to register.*
TGR Fitness has the longest running aerial instruction program in Iowa!
Students must graduate from each level before moving on to the next level. Experienced students may book a private lesson in order to assess their level placement.
2 Credits
Let the journey begin! This class is a requirement before entering into our Pole Fit levels. This class incorporates 6-weeks of curriculum. Once you show mastery of these skills and perform a short routine, you will 'graduate' and receive a certificate. This may happen in 6-weeks or sporadicly over 12-weeks.
*No experience or pre-requisites required*
2 Credits
Let the journey begin! Our level one pole fit curriculum contains 75 spins, tricks and combos! All levels run in a 12-week cycle, however, attendance is completely on a drop-in basis. At week 12, we will celebrate our journey by performing the complete routine of that level. Breeze through the level or re-take certain classes or levels until those tough tricks are mastered!
*Must have passed Pole Foundations and/or received instructor permission to register.*
2 Credits
Continue your journey onto level 2! Our pole fit level 2 curriculum contains 65 spins, tricks and combos! All levels run in a 12-week cycle, however, attendance is completely on a drop-in basis. At week 12, we will celebrate our journey by performing the complete routine of that level. Re-take certain classes or levels until those tough tricks are mastered!
*Must have passed Pole Foundations, L1 and/or received instructor permission to register.*
2 Credits
Continue your journey onto level 3! Our pole fit level three curriculum contains 60 spins, tricks and combos! All levels run in a 12-week cycle, however, attendance is completely on a drop-in basis. At week 12, we will celebrate our journey by performing the complete routine of that level. Re-take certain classes or levels until those tough tricks are mastered!
*Must have passed Pole Foundations, L1, L2 and/or received instructor permission to register.*
2 Credits
Continue your journey onto level 4! Our pole fit level 4 curriculum contains 50 spins, tricks and combos! All levels run in a 12-week cycle, however, attendance is completely on a drop-in basis. At week 12, we will celebrate our journey by performing the complete routine of that level. Re-take certain classes or levels until those tough tricks are mastered!
*Must have passed Pole Foundations, L1, L2, L3 and/or received instructor permission to register.*
2 Credits
Continue your journey onto level 5! Our pole fit level five curriculum contains 50 spins, tricks and combos in each! All Levels run in a 12-week cycle, however, attendance is completely on a drop-in basis. At week 12, we will celebrate our journey by performing the complete routine of that level. Re-take this level until those tough tricks are mastered!
*Must have passed Pole Foundations, L1, L2, L3, L4 and/or received instructor permission to register.*
2 Credits
Continue your journey onto level 6! Our pole fit level five curriculum contains 50 spins, tricks and combos in each! All Levels run in a 12-week cycle, however, attendance is completely on a drop-in basis. At week 12, we will celebrate our journey by performing the complete routine of that level. Re-take this level until those tough tricks are mastered!
*Must have passed Pole Foundations, L1, L2, L3, L4 and/or received instructor permission to register.*
2 Credits
You have now built a solid foundation of pole work on which to build and apply your own creativity! PhD is a blend of experimenting with newly discovered skills and applied previously learned skills in new combinations. Your pole journey never has to come to an end as new tricks are being invented everyday. There will always a goal or a challenge ahead of you in this sport.
*Must have passed Pole Foundations, L1, L2, L3, L4, L5, L6 and/or received instructor permission to register.*
2 Credits
Pole Lab is a student ran class and everyone who participates is expected to bring one thing they would like to troubleshoot (receive feedback from peers) and one thing they would like to try (inspiration from the latest trends within the safety of a spot).
*Must have passed Pole Foundations, L1, L2, L3, L4 and/or received instructor permission to register.*
1 Credit
Welcome to a whole new way to apply a vertical pole as an everyday fitness tool! Whether or not you are a pole fit student, if you aspire to attain the look of sculpted shoulders, arms, and abs, then Vertically Challenged is a class you will not want to miss! You'll challenge your body in a whole new way with our emphasis on proper progressions and drills designed to build strength and eliminate the chance of injury.
*No experience or pre-requisites required*
2 Credits
Here is your chance to practice all those challenging tricks you learned in pole fit! Muscular endurance and overall strength building are the goals of this class. Our experienced staff will provide variations to each pole trick through the circuits. Practice and polish those fun, challenging and all important pole tricks to help you move through all of our pole fit levels!
*Must have passed Pole Foundations, L1 and/or received instructor permission to register.*
2 Credits
This class is an opportunity to work on those pole-to-pole and leveled transitions. Pole flow includes movement both on an off the pole. Pants, knee pads, socks and/or leg warmers encouraged.
*Must have passed Pole Foundations, L1 and/or received instructor permission to register.*
2 Credits
Turn up the music and dance! Learn a hot, new dance routine that incorporates all the fantastic pole moves you have learned in our pole fit classes. We will work on a different routines each week, so regular attendance is not required. This class is a fantastic cardio workout unlike any other! With all the fun you are having, you won't notice how hard your body is working!
*Must have passed Pole Foundations, L1 and/or received instructor permission to register.*
2 Credits
In this class, you will learn techniques on how to control that pesky spinner pole! How to hold your spin. How to slow your spin down. How to not let the dizzy's get the best of you!
*Must have passed Pole Foundations, L1, L2 and/or received instructor permission to register.*
While not required, completion of Pole Fit L1 is recommended before attending these classes.
2 Credits
Would you like for your movement quality to look seamless, organic and hypnotic? In Liquid Motion, we will explore movement in a way that is not by imitation but rather through an exploration that will help you develop a total body awareness. Get on the floor and discover how to create seamless natural movement quality that transfers universally to all types of apparatuses and movement.
*Must have passed Pole Foundations and/or received instructor permission to register.*
2 Credits
Bring your heels and learn to make your exotic movements sexy and smooth. Learn dance theory and movement styles that transfer, and compliment, all apparatuses. Learn how to flow with lateral movement drills, intricate floor sequences, and movement that is unimpeded, continuous and liquid. Tap into your powerful inner self, explore sensual movement and gain an understanding of total body awareness.
*Must have passed Pole Foundations, L1 and/or received instructor permission to register.*
2 Credits
Get ready to take your heels to the next level! It's time to get your feet off the floor and take flight. Bring your stilettos and we'll explore old tricks in new ways to make combos and build confidence, with an emphasis on club style movement.
*Must have passed Pole Foundations, L1, L2 and/or received instructor permission to register.*
*Stilettos required
If you are a student of pole fit, it is recommended that you also attend vertical booty camp, pole trix, rock & pole, or pole play once to twice a week or practice on your own pole at home.
2 Credits
KIDS AERIAL - STEP 1!
For boys and girls, ages 6-9, who would like to begin to explore aerial movement! Beginner students will rotate through the different aerial apparatuses; hoops, silks, and hammocks. Proper technique and safety will always be the first priority!
*Pre-requisites:
*Minimum age of 6 years old
*No experience necessary!
2 Credits
KIDS AERIAL - STEP 2!
For boys and girls, ages 7-10, who would like to continue in their aerial journey! This class will include movements utilizing the aerial hammocks, aerial silks, and aerial hoops!
*Pre-requisites:
*Minimum age of 7 years old
*Coach approval on demonstrating proficiency of the Fruit Flys curriculum.
2 Credits
KIDS AERIAL - STEP 3!
This is the chance for young aerialists to take their aerial training to the next level! Designed for students ages 8-12 who are ready for more advanced movements and combinations. Upon coach approval on demonstrating aerial proficiency, strength and listening skills at this level, students may next join our adult aerial classes!
*Pre-requisites:
*Minimum age of 8 years old
*Coach approval on demonstrating proficiency of the Fire Flys curriculum.
2 Credits
KIDS POLE!
For boys or girls, ages 6-12, who would like to explore pole fitness! Students will learn tricks, spins, climbs and movement utilizing fitness poles, as well as, climbing ropes, monkey bars and obstacle course items.
Proper technique and safety will always be the first priority!
*Pre-requisites:
*Minimum age of 6 years old
*No experience necessary!
Kids who complete these programs may attend Open Play times with an adult!
2 Credits
Explore your inner gymnast in this floor based, acro, handstand class. You will learn complete body control and awareness as well as finding comfort in being upside down and supporting your own body weight. This class will take you though several progressions until you feel ready and able to hold your handstands like a pro!
1 Credit
Learn traditional belly dance moves from several different genres. Have fun and build your skill set with this incredible workout! Whether for performance or just for fun, explore this dance style with our experienced instructors!
1 Credit
Boot Camp mixes traditional calisthenics and body weight exercises with both interval training and strength training. Boot Camp is designed in a way that pushes the participants harder than they'd push themselves with exercises such as sprints, push-ups, squats and plyometric drills.
*During the summer months, this class is held at nearby Summer Brook Park. The park allows a great opportunity for children to attend and play while mom works out.
1 Credit
Turn the music up and the lights down! This high-energy class will get your heart pumping to the latest beats. New moves are broken down and taught so that EVERYONE can catch on - no dance experience required. We dance to different cardio hip hop routines each week, and each class ends with choreography section. You'll have so much fun, you won't even realize you're working out!
1 Credit
Don't have the time in your busy day for a strength AND a cardio class? Why not hit both in a quick, effective, 55 min. format? Get your heart pumpin' with cardio bursts and your muscles tight with weight training in this interval training class!
1 Credit
High Intensity Interval Training doesn't require workout machines or heavy weights! You'll use your own body weight, light hand weights and a variety of other unique equipment to get a maximum workout in a limited amount of time. Be prepared to work up some serious sweat in this class!
1 Credit
Our Long and Lean class creates long, slender, dancer-like lines by fatiguing larger muscle groups in order to wake up the accessory muscle groups. You will be amazed at how great of a workout you will receive using weights no heavier than 3 lbs.! This class will leave you tightened and toned without the bulk!
1 Credit
Come try the latest Hollywood fitness craze! PILOXING uniquely blends the power, speed and agility of boxing with the beautiful sculpting and flexibility of Pilates. It is a fat torching, muscle sculpting, core-centric interval workout, guaranteed to whip you into shape. PILOXING is the brainchild of Swedish dancer and celebrity trainer Viveca Jensen.
1 Credit
This total body, high intensity style program, utilizing free weights, resistance and body weight, masterfully combines the components of R.I.P.P.E.D. Resistance, Intervals, Power, Plyometrics, Endurance and Diet. No boredom here, for all levels, R.I.P.P.E.D. is effective, its tough yet doable; R.I.P.P.E.D. will absolutely challenge your levels of fitness and endurance!
1 Credit
Total Body Burn is designed to maximize your strength and cardio training in a fun, music-driven class! Think boot camp, weight training, and circuit training all in one dynamic hour! Every week the exercises and style will change to keep your muscles guessing and responding for maximum burn. Fantastic for all levels! Challenge yourself with heavier weights, or stick with lighter weights until proper form is learned and strength is improved!
1 Credit
Born in the U.S. Navy SEALS, TRX is a revolutionary method of leveraged bodyweight exercise. Safely perform hundreds of exercises that build power, strength, flexibility, balance, mobility, and prevent injuries, all at the intensity you choose! This class will continuously work strength-building exercises on the TRX. Be ready to build lean muscle mass while continuously working the core!
1 Credit
In this class, you'll work on active flexibility. It will focus on building strength and joint stability required to lift and hold stretches. Perfect for the aerialist or pole dancer that wants to build the strength required to lift into those super flexy moves. Standing splits, backbends and arabesques aplenty! Each weekly class will rotate through a four-week cycle; front splits, back, center splits and shoulders. All levels welcome!
1 Credit
Myofascial release (MFR) is a therapy method that treats skeletal muscle immobility and pain by relaxing contracted muscles, improving blood and lymphatic circulation and stimulating the stretch relax in muscles. This class focuses on self, myofascial techniques with foam rollers and massage balls along with specific flexibility techniques to help with tight hips, hamstrings, shoulders, thoracic; etc. Great for rehabilitation from an injury or just for a general stretch and release.
1 Credit
Yoga blends with flexibility in this class! Use Stretchy Flo to support your weekly workouts by developing that all-important flexibility and fluidity. Elongate your muscles as you relax into this soothing hour of fluid, flexibility movements. Or simply enjoy taking a little quiet time for yourself!
1 Credit
Seven rigging points at the height of over 17 feet tall! This is your opportunity to review skills you have learned in class, prepare for graduation week or rehearse a performance and/or competition routine!
*Two silks, two hammocks and two hoops will be rigged for your use.
*Must have passed Aerial Foundations and/or received instructor permission.
*This is open practice time only. No instructor is available for feedback.
1 Credit
24 ft. rig, dumbbells up to 50 lbs, barbells and plates up to 50 lbs., BOSU's, pul-up bands, treadmill, 8 TRX's, 2 boxing bags, mats and more! All of this is YOURS to use during open gym! Create your own traditional fitness workout!
*For current members only.
*This is open practice time only. No instructor is available for feedback.
1 Credit
TGR, truly is a playground! 1,500 sq. feet of practice space available equipped with 10 45mm Lupit poles and 2 42mm Lupit poles all at the competition height of 12 feet tall. This is your opportunity to review skills you have learned in class, prepare graduation week or rehearse a performance or competition routine!
*Must have passed Pole Foundations and/or received instructor permission.
*This is open practice time only. No instructor is available for feedback.
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