Class Descriptions

PILATES BEAT

image1


  If you love what Pilates will do for you but it just doesn't have the energy and fun fitness factor that you prefer for your workouts, then you might just love this class!  Another unique class designed and taught by Owner, Kathy Streck.  This is a Pilates based class with upbeat, top 40's  music,  where every exercise will be done to the beat of the music, making this class not only fun but an awesome Pilates workout to boot!  Kathy stays true to her Pilates training by making sure to focus on synergy, connectivity and muscular integration.  This class will still focus on posture, strength, flexibility, body awareness, core stabilization and improved range of motion in virtually every joint within the body.  Only now.....It's so darn FUN you're going to want more!!   

This class is done in bare feet or yoga socks.  Please bring a mat and towel.

PILATES

image2


This is a Mat Pilates class connecting and conditioning each individual’s whole being – body and mind.  Using the Eastern and Western traditions and philosophies of exercise, the Eastern approach embraces calm centering and wholeness, with an emphasis on stretching and limbering; the Western approach brings more attention to developing muscle tone and strength through movement.  The combination of the two is the basis for this holistic system of exercises helping you to become “forever fit” by improving muscular strength and endurance with flexibility to achieve muscular balance, all with attention to conscious breath and mindfulness of the movements.

The difference between Pilates and other forms of fitness training is the focus on synergy, connectivity and muscular integration.  Posture, strength, and flexibility are simultaneously improved over time when these exercises are performed properly.  

This class is done in bare feet or yoga socks.  Please bring  your own mat, towel and water. 



BARRE

image3



This is a BARRE class at a fixed ballet barre where the Instructor will also use various props.  We incorporate more variety of exercises, more challenging exercises and a faster pace, which requires focus, attention and precision for maximum results.  This class includes sequences of toning, resistance, stretching and cardio intrevals with no impact.  A workout that is intense and highly effective for fat burning.  We suggest this class for those who have taken our Pilates and/or Body Sculpting classes and have a solid understanding and grasp of the importance of form.


Please bring a yoga/pilates mat and the class is done in either bare feet or yoga socks/shoes.



BARRE BANDS

image4


A full body workout at our fixed barre using resistance bands as well as a pilates bar.  

Resistance bands are made of strong, thin rubber with handles at the end, and come in a variety of resistances depending on your fitness level.  Our bands at the barre will clip onto the barre and we'll do strength training exercises such as chest presses, rows, shoulder presses, tricep extensions, bicep curls, and even squats -- without the need for heavy weights. 

We will also at times do circuit training.

If you've never tried resistance bands, or you're new to them, you may be surprised at how much benefit you can get from what is essentially a reinforced rubber band, but as is often the case, the simplest tools are often the very best for your health.  

This class is done in sneakers.  

Please bring a mat and towel.


HARD-CORE/TIGHT-GLUTES

image5


This class is packed with exercises using our own body weight, the exercise ball, ZK's 'Purple Squares' and dumb-bell weights to help define your core and tighten up those glutes!  We'll make you sweat, We'll make you laugh, and yes...we may even make you cry, but you're going to love what this class does to your body!  If you're looking for a class with 'core' results, you've gotta check this out!     

This class is done in sneakers and comfortable workout clothes.  Please bring your own mat, water and a towel


BODYSHRED®

image6

We are the only fitness facility licenced to teach this amazing class in the local area!

A 30 minute HIIT class!


__________________________________


Synergistic, High Intensity, Resistance, Endurance, Dynamics

This describes the primary elements and variables you'll demand of your body each time you participate in a BODYSHRED® class.

We are so excited to offer this scientific, fact-based system of multi-layered techniques, integrated philosophies and dynamic movement with a progressive, sequential order to the exercises.

ZK owner, Kathy Streck trained with Jillian and Jillian's personal trainer, Seki Kenta as well as the BODYSHRED® lead Master Trainer, Kendal Hogan to bring Jillian's 3-2-1 Format approach to our ZK family to help you shed fat, shred muscle, transform the look of your entire physique, and dramatically enhance your overall health! 

BODYSHRED® offers every individual a personal inspiration to achieve true fitness AND... a rockin' body!  

 



image7

Weights~ Cardio~Fun & Done!

     We are the ONE & ONLY fitness facility in South Jersey offering this awesome Group Fitness Class!



     __________________________________ 


A class that represents a blend of unique fitness backgrounds into one highly effective combination.  Fans rave about the lively music and energy R.I.P.P.E.D.® offers and comment on the effectiveness of this matchless format.  Students enjoy the choreography, challenge. and undeniable results from the deliberate combination of the R.I.P.P.E.D.® elements. 

The specific combination of these program elements and how they are precisely organized in the class format provide the basis for the One Stop Body Shock System ~ a total body workout, which, by requiring the body to respond to the constantly changing format within the session, offers ultimate results in minimal time.  With an evident emphasis on music, participants jam through R.I.P.P.E.D.® with smiles, determination and strength.  This athletic-based format is a time-efficient class lasting just 50 minutes, during which participant's can burn between 750 to 1,000 calories.  If you're looking to get R.I.P.P.E.D.®, & we're not talking about your clothes ;)

come to ZK and check this out!   This class is done in sneakers.  We use weights and you're welcome to use a mat during the 'POWER' segment of this class.  Bring a towel and plenty of water.

Check out R.I.P.P.E.D®.:     https://youtu.be/z3XSqHVTPQw


BODY SCULPTING

image8



Have you ever thought about hiring a personal trainer and just couln't bring yourself to do it?  If so, you're going to love this group class.  We'll be using dumbells hand weights, resistance bands, stability balls and our own body weight to tone and sculpt your body in a small group setting where everyone gets the attention they want and deserve.  Have you ever been to a huge class at a huge gym, where you were just another face in the crowd listening to the Instructor through a microphone and with each exercise wondering, 'am I doing this right and/or is this exercise effective?'  Well the beauty of Body Sculpting with ZK is that you're not just another face in the crowd!  First and foremost is our concern for your safety.  Therefore, you'll find these classes to be small yet packed with powerful exercises.   Even though this class is not easy, we do our best to make it fun!

Please wear comfortable workout wear.  Be ready to have that "good, sore muscle feeling" after you leave this class!  You'll start seeing your body being sculpted in no time like never before!

This class is done in sneakers.  Please bring your own mat, towel and water.


image9



Dr. Izumi Tabata developed this High Intensity Interval Training (HIIT) exercise regimen known as the Tabata Method in the 1990's while serving as head coach for the Japanese speed skating team.  A Tabata workout consists of alternating short periods of intense exercise (20 seconds ~ go hard) with short periods of rest (10 seconds) for a period of 3 to 4 minutes, 8 rounds. That's just 16 minutes of intense exercise!  A wide variety of exercises are compatible with the Tabata protocol.  Whatever exercise used, Tabata training will raise your metabolism and heart rate immediately. This program helps with fat loss through increased Metabolic Rate.  When you perform these intense exercises on a regular basis, the body increases its BMR (Basal Metabolic Rate) to handle the new demands put on it.  Since the BMR is the amount of energy your body burns while at rest, any increase to this rate increases the amount of fat that your body burns even when you are not exerting yourself.  Since you are performing these exercises at a very high intensity, your body will have to work much harder to keep it up. This will cause your heart to pump fast and your metabolism to jump, which you want if your plan is to lose fat.  Your metabolism will stay at that high not only during the workout, but after the workout as well.   This means that your body will be burning fat for hours after!  This is why we love HIIT classes @ ZK!  Combine these classes with some Body Sculpting and Pilates and/or Yoga along with a calorie intake based on your BMR and your journey to being ‘forever fit’ is the real deal.      

This class is done in sneakers.

image10

ExxonMobil Studio only:


Benefits:  

This indoor cycling class will help you shed fat, improve heart health,

and boost your muscle endurance.  

What to expect: Are you ready to drip with sweat, get your blood pumping,

and want to come back for more?  We will start out with a warm-up and then we'll go on an adventure which will include different levels of resistance.  Your ZK Instructor, Kathy, will lead the class through different types of  cycling, such as uphill climbs, bursts of speed, and short recovery periods with easy pedaling.  At times she'll have you out of the saddle to pedal in a standing position ~ only if you choose.   At the end of the workout, we'll cool down and take time to acknowledge and be proud of what was just accomplished.  We'll finish the class with some stretching to get you on your way for a week filled with a steady stream of feel-good brain chemicals called endorphins.

How to prepare for this class:  Please bring a heart rate monitor!  Ask Kathy about how to work with your heart rate for the most efficient rides ever.  Wear sturdy shoes and shorts or pants with tight legs.  

Bring plenty of water & a towel

image11



IT'S HOT, IT'S FUN AND IT'S ALWAYS A PARTY AT ZK!!  REMEMBER, THERE ARE NEVER ANY JUDGEMENTS HERE....SO LET YOUR HAIR DOWN, GO CRAZY, SCREAM A LITTLE AND GO WILD IF YOU WANT TO (WE DO)!  PLEASE JOIN US FOR A PARTY WITH ONE OF OUR AWESOME INSTRUCTORS AT ZK....YOU'RE GOING TO LOVE IT!!   

A Latin inspired, aerobic, dance-fitness class that incorporates Latin and international music and dance movements, which create a dynamic, exciting, and effective fitness system!  The class format combines fast and slow rhythms that tone and sculpt the body in an aerobic/fitness fashion to achieve a unique blended balance of cardio and muscle-toning benefits where you can burn 500-1,000 calories in a one hour class without even realizing you are doing so, all because this class is so much fun!  Our certified Instructors create dance movements that are easy to follow steps so that anyone can participate.  Zumba® will change your mind about exercise, fitness, and health.  These classes are energizing, fun and will inspire you to embrace your freedom to be “forever fit”  with determination, helping you to maintain motivation.  You will develop habits that uplift your spirit and bring you happiness through fitness, good health, and mental clarity.  Together, let’s make fitness F-U-N.......Let's do this !

Please wear comfortable workout clothes and sneakers.  Bring water and a towel and get ready to get HOT, HOT, HOT – Literally and Physically!

image12

(A 45 min. class designed for Seniors & Beginners ~ just $5 cash only)

A slower pace than a regular Zumba class with choreography that's easy to follow.  

Pitman Studio Only: 

Monday's:  5:00-5:45 PM w/ Instructor Heather


SERENITY

image13

(suh-ren-i-tee):  the state of being calm, peaceful, untroubled & connected



This is a 30 minute class that consists of Yoga, Foam Rolling, Deep Stretching and Transcendental Meditation.

A fantastic way to end your evening of hard work and fun.  Here's why we could all benefit from this class:

We'll start with a bit of Yoga to bring the body into a centered, peaceful state ~ mind and body.

We will then do some Foam Rolling.  This will break up scar tissue and adhesions between the skin, muscles and bones for a healthy body. Foam rolling puts targeted pressure on your fascia, releasing trigger points where you may be feeling sore.  Foam roller exercises, also called myofascial release, is a form of massage that fitness-minded folks should do either before exercise to loosen up sore muscles and tight joints, or after a workout, in an effort to aid muscle recovery.   Along with foam rolling, we'll do some Deep Stretching of the muscles.  To wrap things up for the evening we'll learn the practice of Transcendental Meditation.    This is an effortless technique for "recharging your mind and body" — and creating a brighter, more positive state of mind.

This class is done in bare feet or yoga socks.  Please bring a mat and towel and maybe even a blanket to use during the meditation.

FLOW MOTION

image14

'graceful, strong & powerful....that's you!' 



In this class we'll be balancing strength and grace through a Flowing-Yoga like workout where we build strong bodies through graceful motion.  Working every muscle in the body and allowing the mind to awaken to a unique experience so far removed from any other workout.  We wear 4-8 lb. weighted vests and work with 1/2 lb. aromatherapy balls and light hand weights as we allow the body to move in 'FLOW' motion in and out of traditional Hatha Yoga poses.  Allow the beat of the music to take you on a journey of revival and relaxation while working from the inside out.  At times we will incorporate the Sun, Moon and/or Earth Salutations so that each class is a different experience.  This is a unique exercise experience that focuses on the whole body.  Building strength, endurance, balance and a connection between the mind and body like you've never experienced before.  Your body's movement and the music..., is graceful; your physical body with added weight..., unbelievably strong; and your mind/body connection...powerful !

These classes are done in bare feet.  Please bring a mat, towel and water.



YOGA

image15


The idea of our ZK YOGA class is to explore YOUR personal limits, not to strive for pretzel-like perfection or drown in esoteric teachings.   This class focuses on the physical practice of Hatha Yoga which AFAA® (Athletics & Fitness Association of America) calls the “Sunrise Yoga Format”.  The word Hatha: (Ha meaning Sun, and tha meaning Moon) signifies a combining of complementary forces.  A pose is often followed by a counter pose to balance the body.  In Hatha Yoga, asana's (poses) are held for varying lengths of time, and most asana's can be modified to some extent to make them more appropriate for various fitness levels.  This Sunrise Format consists of five parts – preparation for practice, warm-up, work, deep stretches, and contemplation.  The Sunrise Yoga Format creates a balanced flow of movement that warms the body, builds to a logical progression of intensity, and completes with a thorough blend of relaxation and flexibility work.  This format is performed on a mat on the floor, utilizing a variety of positions (e.g., seated, supine, prone, side-lying and/or standing).  We will focus on core and stabilizing techniques that involve unified body movement to improve health and posture assisting you to be “forever fit” through the delicate grace that Yoga brings to each participant’s whole being.

Yoga is best when practiced in a quiet, private space so you can stay focused on your work using mind, body and spirit.  

Come enjoy the serene, candle-lit setting with bamboo wood floors and a sound system that radiates soothing music deep into the core of your sole. 

This class is done in bare feet.  Please bring your own mat (and a blanket if needed during the contemplation portion of class) and water.



SILVER n' FIT

image16

Pitman Studio Only:

TUESDAY'S @ 10:00-10:45 AM w/ Instructor Joyceann

THURSDAY'S @ 10:00-10:45 AM w/ Instructor Kathy

$5 Cash Only

This class is for Seniors only!   A class where you will be seated in a chair while working with 2-5lb. hand weights, resistance bands and your own body weight.  Your instructor will also get you up on your feet while using the chair for stability exercises.  We'll get you moving and grooving to music you're going to remember and love!

This class is offered every Tuesday and Thursday from 10:00-10:45 AM.  $5 per class only!

You are welcome to purchase a 10 class punch card ($50). 


All Seniors should consult a physician before beginning any new physical activity program.  

Please wear comfortable clothing and sneakers.  Bring a bottle of water.  Get ready to meet new friends, exercise to a healthy lifestyle and have FUN!



image17

PiYo® Launch Demo:   

https://www.youtube.com/watch?v=PDUhT0DQQHY

Check out Beachbody's latest low-impact breakthrough fitness program that gets you high intensity results! Developed by superstar trainer Chalene Johnson, this 60-day program combines muscle-sculpting and core-toning benefits of Pilates with the strength and toning benefits of yoga. 

PiYo® speeds everything up with dynamic flowing sequences to deliver some serious cardio and calorie burn at the same time it lengthens, tones and increases flexibility—all in each workout! No weights. No jumps. Just hardcore results.

With every action-packed PiYo® session, you can burn excess fat and sculpt and define your whole body, as you minimize the aches and pains that can come along with high-impact workouts. No matter your age, no matter your body type, PiYo ® will help give you dramatically visible, incredibly beautiful results.

This class is done in bare feet or yoga socks.


image18

WELCOME HOME TO ZK ~

WE HOPE YOU FIND YOUR ZK FIT.  

ENJOY!