Club Hours

Mon-Thurs 5:45am - 9:00pm
Friday 5:45am - 5:00pm
Saturday 7:30am - 2:00pm
Sunday 12:00pm - 5:00pm



Contact Us

(p) 919.845.9200

(f) 919.845.1900


Get A One-Day Pass

Register with us and print out a single-day pass to experience Ladies Fitness & Wellness for yourself.  You will also be the first to receive LFW news and promotions!

Class Descriptions

Ladies Fitness & Wellness offers a variety of cardiovascular, strength, training, and flexibility classes to women of all abilities and fitness levels.  Chooses a schedule that works for you from over 130 classes per month conveniently available between the hours 6:00am and 8:00pm.

All classes are included free of charge with a membership except the few listed below with a "$."


Group Fitness Classes & Descriptions

  • Athletic Training - Get in shape with sports specific moves.  Great for members who are into sport style training! (1 Hour)
  • Awesome Arms - This class is designed to target the arms and upper body.  Great for all levels. (45 min)
  • Ballet & Core - A beginning ballet based dance class with some cardio and core toning as well.  Tone your whole body with classical ballet movements.  Great class for the dancer in all of us but NO dance experience needed! (45 Minutes)
  • Balls, Band, & Bars - A great circuit training class incorporating stability balls, medicine balls, exertubes, resistance bands, bodybars and more! (1 Hour)
  • Boot Camp - An intense mix of athletic movements designed to challenge your body and mix up your routine. (1 Hour)
  • Butt & Gut - The name says it all...designed to target the problem areas by focusing on the abdominals and glutes.  (45 Minutes)
  • Cardio Interval - A fun class executed in intervals moving from cardio to weight work in 4-5 minute segments.  Great class for all levels.  (1 Hour)
  • Cardio Combo - Get the best of many classes in one!  Combination of various cardio formats.  (1 Hour)
  • Cardio Draw - An intense cardio workout where the surprise of what is next is the fun!  Short intervals of drills, step, kickbox, jump rope, and much more. (1 Hour)
  • Cardio Box - A combination of aerobic and boxing technique. A FUN cardio workout! (1 Hour)
  • Cardio Sculpt - This class is designed to be a full body workout targeting all major muscle groups using free weights, body bars, bands, and balls. (1 Hour)
  • Core Essentials - This unique class incorporates Pilates and Yoga moves to help develop core strength and stability.  (1 Hour)
  • Core Rhythms- Increase your core movement while learning simple dance moves and listening to energetic music. Great for all levels. (1 Hour)
  • Drums Alive- Drums Alive® combines the benefits of a traditional physical fitness program with the brain affected benefits of music and rhythm. Drums Alive® is a program that fosters a healthy balance physically, mentally, emotionally and socially!
  • Jump Rope - A quick way to increase your cardio stamina while working the entire body (15 Minutes)
  • Kettlebells - A full body workout that will improve strength and stability using a kettlebell and natural momentum. (30 Minutes)
  • Low Interval - A fun class executed in intervals moving from cardio to weight work in 4-5 minute segments.  Great class for all levels.  (1 Hour)
  • Lunch Crunch- Mix strength training with cardiovascular training for a time-efficient, calorie-burning workout. (45 Minutes)
  • Muscle Bar- Resistance training designed to help you melt away inches. (12 sessions over six weeks, 1 hour each) $
  • Pilates - Develop your core strength usuing the fundamentals principles of this discipline.  This class is excellent for strengthening torso, and increasing overall stability and flexibility. (1 Hour)
  • Pilox- Both stemming from core work, combine Pilates and box for a unique and effective workout. (75 min)
  • Prenatal (HM) Yoga - Practice focused breathing, gentle stretching, and relaxation.  (1 Hour)
  • Power Walk - Enjoy a great fitness power walking class outside!  A great way to enjoy the weather.  (1 Hour)
  • Sculpt - This class is designed to tone all major muscle groups using free weights, body bars, body bands, and your own body weight. (1 hour)
  • Self Defense/ Street Self-Defense - Learn moves to protect yourself while also getting both an upper and lower body workout.  (30 Minutes)
  • Shape-n-Lift - A fun way to strengthen your bones while toning your entire body.  A complete bar-bell and free weight class to motivating music.  (1 Hour)
  • Spinning - An intense non-impact workout that simulates an outdoor cycling race performed through various terrains and speeds.  Bike controls allow you to work at your own pace, great for all levels!  (1 Hour)
  • Step - A high energy, low impact workout on The Step/Step Reebok consisting of a warm-up, an aerobic, stepping portion, and a cool-down with optional toning. (1 Hour)
  • Step & Weights - A great step class that also incorporates light strength training at the end.  (1 Hour)
  • Step Interval - A class designed to provide overall body conditioning.  It consists of 3-5 minute alternating segments of step and strength training. (1 Hour)
  • Stretch- Increase joint and muscle range of motion, increase post-exercise recovery time, and help reduce stress. (1 hour)
  • Thriller- Full body seasonal workout based on Michael Jackson's Thriller dancing. Perfect for Halloween! (1 Hour)
  • Total Body Workout (TBW) - A combination of cardio and weight training in a variety of formats to provide you with a total body workout.  (1 Hour)
  • Yoga - The ultimate stretch and relaxation class.  Incorporates the missing components of most workouts, stretching and flexibility.  (1 Hour)
  • Yogalates- Relax, tone, focus, and stretch with this class combining the best of Yoga and Pilates. (1 hour)
  • Zumba - One of our most popular classes and absolutely no dance experience required! Zumba combines high energy and motivating Latin, Hip Hop, and International music with unique moves and combinations that allow participants to dance away their worries. Zumba is not only great for the body, but is also great for the mind! Read more on! (1 hour)
  • Zumba Gold- All the benefits and fun of Zumba, just at a lower intensity! (1 hour) (As opposed to our Athletic Zumba which is the highest intensity Zumba option)

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