A fun workout in the pool with emphasis on aerobic movements that raise your heart rate and get you in shape!

A high-energy martial arts-inspired workout that is totally non-contact. Punch and kick your way to fitness and burn up to 740 calories** in a class. No experience needed. Learn moves from Karate, Taekwondo, Boxing, Muay Thai, Capoeira and Kung Fu.

An energizing, weight-based group exercise class set to motivating, high energy music.

A challenging yet fun group training class focusing on the overall body throughout the power of dumbbells teaching the proper form for the best result.

A full body workout involving high intensity cardio and interval training using jump ropes, weights and exercise bands. Bring your workout to the next level! Class ends with 10 minute abs and stretching. Class may meet outdoors in warm weather.

A stability ball conditioning class that is an energizing workout focusing on developing core stability and overall strength with low impact. All fitness levels welcomed.

Bowen McCauley Dance presents a weekly free Dance for PD® class for people with Parkinson Disease and their care-partners. All Are Welcome!

If you have questions, please call us at (703) 910-5175 or by email at dance@bmdc.org

Bowen McCauley Dance is the only dance company in the Metropolitan-DC area to provide Dance for PD-free weekly dance classes for people with Parkinson Disease and their care-partners. Lucy Bowen McCauley, BMD’s Artistic Director and founder, is honored to bring dance to people with this disease. Besides the health benefits, dance takes the mind and spirit away from the thoughts of disease, the disability and social isolation.

Dance for PD^® originated with the Brooklyn (N.Y.) Parkinson Group and the Mark Morris Dance Group. At the invitation of MMDG and PFNCA, McCauley received training and certification in March 2008 to teach these fun and innovative classes.

Show off those dance moves while toning, and sculpting to hip hop choreography. Take your fitness, body, and swag to the next level with this combination of hip hop dance routines, weight lifting, barre work, and ab and leg sculpting – come ready to work! Cheryl, a professional dancer with years of experience, will teach you dance moves that will tone your body like never before and leave you feeling confident!

The Bollywood workout is a dance based high-intensity interval training fitness program. Spend 55 minutes sweating to the powerful drum beats of South Asia. Starting with a movement breakdown, you are equipped with the exotic, energetic steps to take you through 8-11 songs. Each heart pounding routine targets a major muscle group through innovative choreography and body-weight and weighted movements. Class ends with stretches and a reflection on the strength and power you channeled in class.

GRIT is a 30-minute high-intensity interval training (HIIT) workout, designed to improve strength, cardiovascular fitness and build lean muscle. This workout uses barbell, weight plate and bodyweight exercises to blast all major muscle groups.

Through a series of at least 24 movements, each class will help you condition your mind and body and enhance balance, strength and flexibility. This is an open mat class. All levels welcome.

This workout will combine strengthening and flexibility exercises. The strengthening exercises will focus on improving muscle strength and tone, balance, and bone density. Flexibility will be included in each workout to improve overall range of motion. This class is perfect for those with physical limitations or members looking for a lower intensity workout.

Tai Chi involves a series of movements performed in a slow, focused manner and accompanied by deep breathing. Tai chi, also called tai chi chuan, is a noncompetitive, self-paced system of gentle physical exercise and stretching. Each posture flows into the next without pause, ensuring that your body is in constant motion.

Hatha Yoga

A relaxing yoga class focusing on various areas including simple breathing exercises and seated meditation.

Vinyasa Yoga

Vinyasa Yoga is a style of power yoga in which poses flow from one to the other in conjunction with the breath.

Power Yoga

Power Yoga is a powerful, energetic form of yoga where students fluidly move from one pose to the next while connecting their breathing to their movements. This type of yoga is taught in a heated studio which makes it a vigorous and revitalizing form of physical fitness. It incorporates strength, flexibility, balance, cardio and physical and mental stamina in one session. Baron Baptiste, the founder of this form of yoga, describes this practice as “the perfect blend of sweat and serenity.”

Gentle Yoga

A restful, calming class including breathing, gentle flowing movements, passive and supported poses. This is a perfect beginning yoga class that is also appropriate for those working with injury, limited mobility, or who prefer a softer, gentler approach to yoga.

Groove to Latin and International beats in this fun dance aerobics class. Guaranteed fun and all levels are welcome.

Zumba Gold is a lower-intensity version of the typical Zumba class and was designed to meet the anatomical, physiological and psychological needs of seniors. Perhaps Zumba Gold will provide a suitable option for older adults seeking alternative means of reaching their exercise goals.