From Youth Programs to Advanced Workouts to Senior Workouts

Fitness Classes

 

Click to enlarge class schedule as a PDF

Be sure to check out our facebook page for updated schedule changes, NEW Classes forming and FREE Fitness Class offers...for a summarized version of the below class descriptions to print on the back of the schedule above click here.
 
 Aerobics, Small Group and Functional Training Class Descriptions:
 
  • FunctionalFit  An amazing interval and cardio based workout in a CrossFit® like settingInstruction on various functional lifts including: Squat, Dead lift, Various Presses, Olympic Lifts and many more. Each Training Session will conclude with a circuit of the day. This is an excellent cardio workout for all skill levels.

A taste of every type of workout there is. Weighted, non-weighted, fast paced and functional reps, timed and untimed, personalized and group dynamics, interval strength training and endurance exercises all in one class structure.

  • HARDCORE Abs - TRX RIP Training Class - The essential class for anyone looking to strengthen their core. Combining the TRX RIP Trainer® with a mix of core/abs routines this revolutionary fitness class will make you feel stronger than ever before! The TRX RIP® Training tool employs an innovative resistance cord system to create a variable unbalanced load that enables you to develop unmatched core strength and explosive power!  Small Group Personal Fitness for men and women. The Ultimate Core Workout! 45 Minutes of Heart Pounding Resistance Training! TRX Certified Instructor(s) will keep your heart pumping at a dynamic pace engaging your total body from head to toe. You will feel stretched and worked out straight to your core. A post-workout feeling like no other. You have to try it!

Rip Training utilizes a lever bar and resistance cord to provide a unique mix of rotation, core stability, control, power, strength, mobility, metabolic conditioning, balance and coordination challenges. TRX has developed a wide assortment of unique, leverage-variable resistance exercise movements, coaching cues, and programming and educational principles using the Rip Trainer, the collection of which comprises Rip Training.

The Rip Trainer allows users to engage in unlimited movements which, when performed properly, enhance fluidity and range of motion and decrease the risk of injury. Whether used for high speed striking movements or slow speed strength and stability exercises, the Rip Trainer is the perfect training tool for elite level athletes, fitness enthusiasts and even people wanting to exercise for the first time.

Life and sport require that we be able to both control and produce rotational force. Rip Training utilizes the same asymmetrical loading we encounter every day. Whether you’re carrying groceries, picking up your child, throwing a ball, or performing athletic movements such as swimming, running, and biking, your body is always producing rotation or controlling externally-induced rotation.The core and abdominal workout routines combined with the TRX Rip resistance tool allows for a complete core centered addition to your overall fitness approach.          

  • POUND!  POUND is a full-body cardio jam session, combining light resistance with constant simulated drumming. The workout fuses cardio, Pilates, isometric movements, plyometrics and Isometric poses into a 45-minute series. Burn between 400 and 900+ calories per hour, strengthen and sculpt infrequently used muscles, and drum your way to a leaner, slimmer physique – all while rocking out to your favorite music!
  • INSANITY Fitness ClassThe INSANITY workout created quite a buzz in the fitness world. Whether you are looking to lose weight, add muscle mass or maybe just improve your overall fitness, the INSANITY workout claims to give you the best results possible. Sweat dripping fast paced cardio workout for a dramatic increase in your fitness level. INSANE Results in just 60 Days! This workout is designed to enhance your existing weekly anaerobic workout schedule and be that complete emptying of your tank experience that gets you to your goals FAST! You will shred your body of the unnecessary pounds that will show you results in the form of better muscle definition and improved cardiovascular strength.

Forget everything you think you know about high-intensity workouts. Because INSANITY turns old-school interval training on its head. If you've ever been to a Spin class, you know how that works. You motor along at a moderate pace for awhile – then all at once, you kick up your speed and heart rate – just for a minute or so. After that, it's back to a lower gear, giving you plenty of time to catch your breath.

But with INSANITY, you do exactly the opposite. You work flat out in 3 to 5-minute blocks, and take breaks only long enough to gulp some air and get right back to work. It's called Max Interval Training, because it keeps your body working at maximum capacity through your entire workout. You keep pushing your limits – so your body has to adapt. That's how you get in such insane shape in just 60 days.

  • BodyPUMP – A barbell class, will sculpt, tone and strengthen your entire body, fast! Lean, Strong and Fit you will be using proven breakthrough resistance workout training. Focusing on low weight loads and high repetition movements, you’ll burn fat, gain strength and quickly produce a lean body and develop fantastic muscle conditioning.

Dankos  Power Pump Fitness Class

Often referred to as ‘Pump’ by those who love it, BodyPUMP is one of the easiest and fastest ways to get in shape as it challenges all of your major muscle groups while you squat, press, lift and curl. The cutting-edge POWERPUMP choreography and great remixed music is refreshed every few weeks and with your choice of weight and highly-trained instructors you can get the group fitness class and the results you’ve been looking for!

  • Step/Combo - Step aerobics helps burn calories fast. The number of calories burned depends on the speed of movements, step height, and length of exercise time. Step aerobics provides endurance training, which helps maintain the health of the cardiovascular system. The strength training component of step aerobics helps improve gait and balance. Step aerobics provides flexibility training that enhances joint movements. Step aerobics has a positive impact on mental health as well. Since the workout is fun and enjoyable, it can help release stress. If the workout is done in a group, the exercise session can create social connections with others. Lastly, step aerobics is suitable for all ages and is low cost.
  •  YOGA - Yoga is an ancient system of breathing practices, physical exercises and postures, and meditation intended to integrate the practitioner's body, mind, and spirit. It originated in India several thousand years ago, and its principles were first written down by a scholar named Patanjali in the second century B.C. The word yoga comes from a Sanskrit word, yukti , and means "union" or "yoke." The various physical and mental disciplines of yoga were seen as a method for individuals to attain union with the divine. In the contemporary West, however, yoga is more often regarded as a beneficial form of physical exercise than as a philosophy or total way of life. As of 2002, more than six million people in the United States were practicing some form of yoga, with 1.7 million claiming to practice it regularly.

Dankos Yoga Classes

Yoga has been recommended as an adjunct to psychotherapy and standard medical treatments for a number of reasons. Its integration of the mental, physical, and spiritual dimensions of human life is helpful to patients struggling with distorted cognitions or pain syndromes. The stretching, bending, and balancing involved in the asanas (physical postures that are part of a yoga practice) help to align the head and spinal column; stimulate the circulatory system, endocrine glands, and other organs; and keep muscles and joints strong and flexible. Yoga programs have been shown to reduce the risk of heart disease by lowering blood pressure and anxiety levels.

The breath control exercises, known as pranayama , emphasize slow and deep abdominal breathing. They benefit the respiratory system, help to induce a sense of relaxation, and are useful in pain management. The meditation that is an integral part of classical yoga practice has been shown to strengthen the human immune system. Although Western medical researchers have been studying yoga only since the 1970s, clinical trials in the United States have demon started its effectiveness in treating asthma, osteoarthritis, heart disease, stress-related illnesses, high blood pressure, anxiety, and mood disorders.

  • BootyBurn - You’ll feel sexy and strong after finishing this maximum calorie burning workout series. You will work all muscle groups by strengthening, lengthening and tightening your booty, core and upper body. Strong and Sexy Upper Body Burn With a pair of light hand weights, The expert training routine will push your muscles to the max. You’ll quickly define your arms and boost your upper body strength by working muscles you didn’t know you had. At the end of this challenging body sculpting burn, you’ll be stronger, leaner and tighter. Booty Burn utilizes interval training workout routines that will zap calories while lifting and tightening your glutes. It will increase your strength, power and heart rate for maximum weight loss results and a derriere firming workout. You’ll maximize your leg strength and boost your hamstrings while experiencing a bootyliciousburn.
  • ZUMBA - ZUMBA FITNESS®. MOVING THE WORLD TO A NEW BEAT. Are you ready to party yourself into shape? That’s exactly what the Zumba® program is all about. It’s an exhilarating, effective, easy-to-follow, Latin-inspired, calorie-burning dance fitness-party™ that’s moving millions of people toward joy and health.

Zumba Fitness is the only Latin-inspired dance-fitness program that blends red-hot international music, created by Grammy Award-winning producers, and contagious steps to form a "fitness-party" that is downright addictive. Since its inception in 2001, the Zumba program has grown to become the world's largest – and most successful – dance-fitness program with more than 12 million people of all shapes, sizes and ages taking weekly Zumba classes in over 110,000 locations across more than 125 countries.

As a fitness instructor in his native Cali, Colombia, Beto's life took an unexpected turn one fateful day in the mid-'90s when he darted off to teach an aerobics class and forgot his traditional aerobics music. He improvised using his own mix of music from tapes he had in his backpack (salsa and merengue music he grew up with). Spontaneously he created a new kind of dance-fitness, one that focused on letting the music move you (instead of counting reps over the music). Energy electrified the room; people couldn't stop smiling. His class loved it! And on that day, a revolutionary new fitness concept was born – the Zumba® Fitness-Party.

  •  Pilates - Pilates is a body conditioning routine that helps build flexibility and long, lean muscles, strength and endurance in the legs, abdominals, arms, hips, and back. It puts emphasis on spinal and pelvic alignment, breathing to relieve stress and allow adequate oxygen flow to muscles, developing a strong core or center (tones abdominals while strengthening the back), and improving coordination and balance. Pilates' flexible system allows for different exercises to be modified in range of difficulty from beginning to advanced. Intensity can be increased over time as the body conditions and adapts to the exercises. No muscle group is under or over trained.

Pilates was designed by Joseph Pilates, a physical-culturist born in Mönchengladbach, Germany in 1883. He developed a system of exercises during the first half of the 20th century which were intended to strengthen the human mind and body. Joseph Pilates believed that mental and physical health is inter-related. The Pilates method seeks to develop controlled movement from a strong core and it does this using a range of apparatuses to guide and train the body. Joe Pilates originally developed his method as mat exercises but, in common with many other physical culture systems from the first part of the twentieth century, he used several pieces of apparatus to help people "get the method in their bodies". Each piece of apparatus has its own repertoire of exercises and most of the exercises done on the various pieces of Pilates apparatus are resistance training since they make use of springs to provide additional resistance. Using springs results in "progressive resistance", meaning the resistance increases as the spring is stretched.

  • Kickboxing - The kickboxing workout incorporates kicking with punching for a dynamic cardio exercise routine. This workout begins with a solid stretch to prepare your body for kicking and striking the heavy bag. Once your body is warmed up, your professional kick-boxer will teach you the fundamentals from front kicks to roundhouses to back kicks, plus jab, cross and hook punching techniques. Your legs and arms will tone and strengthen with each punch and kick strike.

Cardio endurance is challenged with working rest periods. And innovative weight loss exercises incorporate medicine balls and your natural body weight resistance with leg lifts, yoga planks and more. With each hour-long kickboxing workout, the pounds and inches will melt away fast.

  • Cardio Weights – These types of classes use hand, small dumbbells or kettle ball weights during a cardiovascular enhancing aerobic type workout. Combining the attributes of strength training, an anaerobic workout, with an intense high rep endurance methodology, aerobics, will get your body toned all over fast! It is a full body workout and will burn calories faster over time than just strictly cardio focused routines and classes. Strength training builds muscle which having more of on your body naturally increases your metabolism without the need for extreme endurance training to shed weight solely through fast paced exercise and dieting.
  • SPIN - These high-intensity workouts to music simulate a challenging bike ride, complete with hills, valleys and varying speeds, all dictated by the group instructor. If you're looking for a calorie-burning, energizing, fun workout, this is the class for you!

Spinning classes are held in our SPIN Room complete with over 2 dozen stationary “SPIN” bikes and a great stereo system with an experienced instructor that will challenge you like you have never been challenged before. From beginners to experts, all can enjoy it. It is all controllable by you as to how hard it can be since it is based on your selection of resistance tension on the bike that allows you to simulate hills and sprints. You can crank it up to make it harder or lesson it and back off the resistance to simulate a rest or recovery period. It is a highly addicting class and has been referred to as “tribal like”.

Dankos All American Fitness Spin Classes

Uniquely tailored to suit a wide range of abilities and fitness goals, spinning delivers a personalized workout, incredible calorie burn and personal challenge—all at a self-directed pace. (With or without an instructor the tension setting is still ultimately controlled by you.)

Over a decade of experience and thousands of testimonials demonstrates that spinning delivers more than just a great workout—it creates a sense of community, shared purpose and lasting lifestyle change. If you are an avid outdoor cyclist it will encourage continued success through indoor training as well as cross training for other sports athletes.

  • BOOT CAMP - Fitness boot camps may be one of the fastest ways to go from zero to fit. (Seasonally offered ONLY, so please check out our facebook page for upcoming camps.) The setup is simple enough: A trainer leads a group of clients through an intense hour of cardio and functional-strength training. The secret lies in the circuit-style workout that toggles between cardio and muscle building. This leaves little if any down time, and the shuffling of routines prevents boredom and exercise ruts. For people willing to put in the work, boot camps enable exercisers to see results quickly, the better to stay motivated. 

Boot camps have some special features. Many often incorporate common gym tools such as steppers or for the cardio portion music is incorporated, as well as functional exercises using only body weight or free weights. Encouragement comes not just from the instructor but also from the other participants, who cheer and clap for fellow campers. And people are often paired or grouped for friendly competitions, fostering a camaraderie and support not usually found in regular fitness classes.

That camaraderie strengthens with time, establishing accountability, something fitness experts say is essential for sticking with a program. After you establish a presence in the program, other participants expect you to show up -- and they may call if you don't. While some people sign up for only one or two month long sessions to get in decent shape before moving onto other sports and activities, others stay for years. Weight loss depends on diet, metabolism and how much effort is put into class, but can be maintained by continuing to take part in boot camp, or segueing into something else. It is a good self awareness check to gauge your fitness level too!

  •  KIDZ FIT – We help kids develop life skills for making healthful eating and physical activity choices. The approach is fun—learning by doing! And its teaching design applies a series of engaging activities that are exercise related, action packed, and relevant to students’ everyday lives. Developed to support kids and preteens during this rapidly changing stage in their lives, it offers a learning process to help them make healthier lifestyle choices that will shape their future. The activities are intended to motivate today’s youth to make smart decisions for health, now and as they grow into adulthood.
 
Dankos Kids Fit Program

Member Services  Also Include:
•    Full Service Locker Room, Showers and Towels
•    Sauna and Steam Rooms
•    Childcare ($1)


Ala Carte Services, Classes and Lessons:
•    Massage and Hand Therapy
•    Indoor Rock Climbing
•    Golf Simulator
•    Basketball Court
•    Batting Cages
•    In-House Chiropractic
•    Birthday Parties
•    Tanning Beds
•    Karate Instruction
•    Gyrotronics Training

Our CORE Sports Training Center provides:
•    Indoor Rock Climbing
•    Basketball Court
•    Batting Cages and Sports Training Tools
•    Personal Training for Strength and Conditioning
•    Clients Only-Specialized Strength and Conditioning Area
•    Sports Specific Performance Coaching
•    Wrestling, Field Hockey and other Sports Camps

 

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Contact Information

Dankos All American Fitness
3 North River Street
Plains, PA 18705
Phone: 570-825-5989
 
Business Hours:
Mon-Fri 4:00 am to 10:00 pm
Sat 7:00 am to 7:00 pm
Sun 7:00 am to 5:00 pm
 

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