The history of exercising and bodybuilding dates back to early civilization when manual work was the primary method of survival. The stronger you were, the better you were able to protect your land and communities. Practical weight training is not only great at building muscle, it is also a superb cardio workout. Challenge yourself with heart-pumping weight exercises, emphasizing form factor and proper technique. Target different muscle groups and develop a personalized regimen that includes loosening exercises and relaxing stretches.

Benefits: Burns calories, strengthens, improves endurance, improves circulation, builds muscles, relieves stress, enhances inner confidence, helps the release of endorphins—the feel-good hormone

Ages: 14 to 75

High-intensity interval training (HIIT) is a cardio activity that mimics the effects of the alternate hot and cold application of hydrotherapy. Intense physical activity heats up the body and kicks the metabolism to its peak for 30 seconds to three minutes, followed by recovery in the next 30 seconds to two minutes. Doing this routine in these small intervals makes the bodywork harder than it would in a normal cardio workout, keeping an increased rate of metabolism, heat production, and cardiac activity up to two hours post-workout. HIIT doesn’t require any equipment to work out unless you wish to incorporate a treadmill, stair climber, or weights. HIIT can be performed while doing floor exercises, incorporated in dynamic yoga, running, or in any form of cardio workout.

Benefits: Burn fat and calories, reduce weight, increase cardiac endurance, increase metabolic rate, achieve athletic conditioning

Ages: 14 to 60

A medium intensity exercise, circuit training consists of strength and endurance muscle training with anaerobic exercises performed in a circuit to condition the body. All groups of muscles are targeted with the help of props like free weights, resistance bands, medicine balls, and heavy gym equipment. Stations are alternated with 60 seconds of cardio, arms and shoulders, chest, upper back, abs, lower back, glutes, and legs.

Our professional fitness trainer can design circuits with equipment, without equipment, or with minimal equipment depending on your typical workout setup. Working with our fitness trainer, create a personalized circuit program that takes into consideration your exercise needs, requirements, and interests.

Benefits: Builds muscle and strength, helps the release of endorphins 

Ages: 14 to 70 

Targeted muscle training (TMT) is very important in bodybuilding as it concentrates on increasing the strength and shape of a particular muscle or group of muscles. Professional bodybuilders use TMT to achieve their desired shape and muscle tone for competitions. If you wish to concentrate on a particular group of muscles, TMT is a great option. Choose the muscles or group of muscles to focus on and start defining the shape, strength, and endurance of areas of the body such as shoulders and arms, chest and upper back, core, or hips and legs. 

Ages: 14 to 75 

Floor Fit emphasizes bodyweight exercises ranging from light to high intensity. A session typically comprises cardio, loosening exercises, bodyweight exercises, and a relaxation technique. Floor Fit provides knowledge of bodyweight and gravity-based workouts that do not require machines or heavy pieces of equipment.

Benefit: This session will give you the knowledge and training be able to exercise your body and mind anywhere you go with no equipment involved   

Ages: 14 to 60

Floor Fit emphasizes bodyweight exercises ranging from light to high intensity. A session typically comprises cardio, loosening exercises, bodyweight exercises, and a relaxation technique. Floor Fit provides knowledge of bodyweight and gravity-based workouts that do not require machines or heavy pieces of equipment.

Benefit: This session will give you the knowledge and training be able to exercise your body and mind anywhere you go with no equipment involved   

Ages: 14 to 60

Stretching is an integral part of any exercise. In this session, learn to stretch each part of the body—from the interphalangeal joints to all the major joints, muscles, ligaments, and tendons. The knowledge of stretching should be applied both pre- and post-workout to avoid injury and discomfort, and to access the body's maximum range of motion during exercise.

Benefits: Avoid unnecessary injuries, cramps, stiffness, and damage to muscles, joints, tendons, and ligaments

Ages: 14 to 60

Stretching is an integral part of any exercise. In this session, learn to stretch each part of the body—from the interphalangeal joints to all the major joints, muscles, ligaments, and tendons. The knowledge of stretching should be applied both pre- and post-workout to avoid injury and discomfort, and to access the body's maximum range of motion during exercise.

Benefits: Avoid unnecessary injuries, cramps, stiffness, and damage to muscles, joints, tendons, and ligaments

Ages: 14 to 60

Cardio exercises are designed to increase heart rate and kick-start metabolism inside the body in order to enhance the production of energy and improve cardiovascular circulation. Knowledge of different types of cardio gives you the flexibility to perform exercises anywhere you are.  

Ages: 8 to 75

Cardio exercises are designed to increase heart rate and kick-start metabolism inside the body in order to enhance the production of energy and improve cardiovascular circulation. Knowledge of different types of cardio gives you the flexibility to perform exercises anywhere you are.  

Ages: 8 to 75

Developed in the 20th century by Joseph Pilates, Pilates is an exercise routine that focuses on core strength. Though there is no relationship between modern yoga and Pilates, one may find striking similarities with traditional Hatha yoga. Joseph Pilates termed this routine as Contrology with the basic principles of concentration, centering, control, precision, postural alignment, breathing, flow, stamina, and relaxation. At Rosewood Little Dix Bay, we concentrate on ground Pilates and work on the mat teaching the basics of Joseph Pilate’s Contrology.

Benefits: Improves core strength, concentration, the strength of muscles and joints

Ages: 8 to 75

Developed in the 20th century by Joseph Pilates, Pilates is an exercise routine that focuses on core strength. Though there is no relationship between modern yoga and Pilates, one may find striking similarities with traditional Hatha yoga. Joseph Pilates termed this routine as Contrology with the basic principles of concentration, centering, control, precision, postural alignment, breathing, flow, stamina, and relaxation. At Rosewood Little Dix Bay, we concentrate on ground Pilates and work on the mat teaching the basics of Joseph Pilate’s Contrology.

Benefits: Improves core strength, concentration, the strength of muscles and joints

Ages: 8 to 75

This exercise regime incorporates the bo staff, a traditional martial arts weapon used for centuries as a tool for self-protection, and to protect farmland and property from wildlife in rural Asia, including India, Japan, and China. The bo staff is called the grandfather of all weapons. It is likely one of the first and oldest weapons that is still in use.

Benefits: Improves flexibility, strength, agility, endurance, hand and eye coordination, and range of movement

Ages: 8 to 75

This exercise regime incorporates the bo staff, a traditional martial arts weapon used for centuries as a tool for self-protection, and to protect farmland and property from wildlife in rural Asia, including India, Japan, and China. The bo staff is called the grandfather of all weapons. It is likely one of the first and oldest weapons that is still in use.

Benefits: Improves flexibility, strength, agility, endurance, hand and eye coordination, and range of movement

Ages: 8 to 75

Hundreds is a body conditioning routine that demands high strength and endurance. It combines a complete body workout and a targeted muscle workout. The goal of this routine is to reach a hundred repetitions, with a few mini-breaks. Learn the complete dos and don’ts of Hundreds in one session.

Benefits: Improves strength and endurance of muscles, builds muscles, increases metabolism and blood circulation, burns fat

Ages: 14 to 60

Designed to make you stronger both physically and emotionally, this session includes heavy exercises using bodyweight, cable machines, cardio, and stretching. In Acceptache, reps are only counted once the pain begins; until then it is considered a warmup. The pain is a sign of engaging the muscle fibers at their core. Acceptache is based on a basic Buddhist teaching of accepting pain. Physical pain improves your strength and endurance, giving you courage and confidence, while mental and emotional pain strengthens your mind.

For the safety of participants, Acceptache is only available under the direct supervision of our fitness professional.

Benefits: Physiologically, improves circulation, increases metabolism, and influences muscle hypertrophy resulting in increased muscle mass and size.

Ages: 14 to 75

Learning positive wellness habits at an early age through yoga helps kids grow stronger and keeps their physiological functions, like digestion and metabolism, at their best. Kids' yoga is a fun-filled activity and always requires at least two children to have an engaging session through sportive games. Kids are taught poses synonymous with animal names for easy memory, such as cobra pose, crow pose, camel pose, and lion pose. For each pose, the importance of the pose is explained in a child-friendly way.

Benefits: Improves mind and body coordination, memory, concentration, flexibility, and strength, along with other physiological benefits

Ages: 4 to 12

Learning positive wellness habits at an early age through yoga helps kids grow stronger and keeps their physiological functions, like digestion and metabolism, at their best. Kids' yoga is a fun-filled activity and always requires at least two children to have an engaging session through sportive games. Kids are taught poses synonymous with animal names for easy memory, such as cobra pose, crow pose, camel pose, and lion pose. For each pose, the importance of the pose is explained in a child-friendly way.

Benefits: Improves mind and body coordination, memory, concentration, flexibility, and strength, along with other physiological benefits

Ages: 4 to 12

Kids' Fun Fit is composed of bodyweight exercises, floor exercises, and multiple types of mind and body coordination exercises, along with games. Basic exercises—such as jumping jacks, kick stretch, and knee pushups—are taught in a child-friendly manner. Kids are educated on the different group of muscles, their workout, and their functions. This session is filled with fun and lots of knowledge about fitness.

Benefits: Improves mind and body coordination, flexibility, and strength, along with other physiological benefits

Ages: 4 to 12

Kids' Fun Fit is composed of bodyweight exercises, floor exercises, and multiple types of mind and body coordination exercises, along with games. Basic exercises—such as jumping jacks, kick stretch, and knee pushups—are taught in a child-friendly manner. Kids are educated on the different group of muscles, their workout, and their functions. This session is filled with fun and lots of knowledge about fitness.

Benefits: Improves mind and body coordination, flexibility, and strength, along with other physiological benefits

Ages: 4 to 12

A form of yoga once lost in the transition from east to west, Hatha yoga is the basic, primitive practice of yoga—the "mother." Developed to save the body from lifestyle disorders and the mind from materialistic fluctuation and conflicts, Hatha yoga is practiced for overall health and general wellness and has a very relaxing and optimistic spiritual effect. Over the course of four sessions, learn to control your body through your mind by developing and nurturing the innate relationship between mind, body, senses, and spirit. Hatha yoga sessions will comprise the basic Sukshma Vyayama (minute exercise technique), asanas (poses), pranayama (breathing exercises), bandha, mudra, and meditations.

Benefits: Improves strength, flexibility, endurance, balance, and coordination between mind and body

Iyengar yoga is an exercise form of yoga developed by the late B.K.S Iyengar. Known as the father of modern yoga, Iyengar received several awards for his work in the field of yoga and yoga philosophy. Iyengar yoga is the best form of yoga to master each asana (pose), the core of yoga. It places emphasis on precision in the alignment of the body. Props such as chairs, ropes, blocks, and belts are used to improve posture and teach new ways to master each pose.

Benefits: Improves strength, endurance, concentration, and relaxation

Like a rhythmic dance, Vinyasa is choreographed for smooth transitions between poses to create a flow, synchronizing deep breathing and body movements during each transition. Every Vinyasa instructor develops their own style of flow and rhythm, but the core of Vinyasa—sun salutations—remains more or less the same. If you seldom think of breaking your routine and love to test your physical limits, Vinyasa is the right choice for you.

Benefits: Conditions muscles, joints, and overall body; burns calories; provides a good cardio workout, improves strength, flexibility, endurance, mental strength, sleep, breathing, and sexual drive; decreases stress and anxiety-related disorders

Restorative yoga is a passive way of stretching and practicing yoga with or without props. The basic purpose of practicing restorative yoga is to stretch and relax while obtaining the same effects of the asanas (poses). If you wish to restore your energy and get rid of tiredness, stiffness, and pain after a hectic day of travel, restorative yoga provides relief with minimal poses. Restorative classes use bolsters, blankets, and blocks to prop the body in passive poses to experience the benefits of a pose without having to exert effort.

Benefits: Relieves pain, tiredness, travel sickness, and provides passive stretches to the muscles and joints; relaxes and calms the mind and helps the release of the feel-good hormone endorphins

Integrated yoga is a fusion of all forms and variations of yoga. Portions of Hatha yoga, Vinyasa yoga, Iyengar yoga, restorative yoga, pranayama, mudra, bandha, and relaxation techniques like yoga nidra are brought together within a one-hour session. No two Integrated Yoga sessions are the same. They will differ in style, selection of poses, and instruction variations.

At Rosewood Little Dix Bay, we keep all the sessions as beginner-friendly  as possible. Private advanced sessions can also be arranged. Integrated Yoga is highly recommended for those looking for a taste of all the different variations of yoga at one time.

Benefits: Improves general health and wellness, breathing, sleep patterns, and concentration; strengthens the body and mind; helps the release of the feel-good hormone endorphins

Yoga is widely prescribed as therapy for various psychosomatic conditions and lifestyle disorders that involve the body and mind. Therapeutic yoga is a selective pattern of yoga where the qualified therapeutic yoga instructor selects particular types of asanas (poses), pranayama (breathing exercises), and other exercises to be performed to produce a desired effect on the body. For example, there are particular asanas that strengthen back muscles, and when those poses are adopted as prescribed, it generates specific strengthening effects and improves flexibility of the back muscles.

A quick 360-degree assessment will be done and a yoga regime will be tailored to specific requirements such as general wellness, back pain, core strength, stress, insomnia, concentration and memory problems, and other lifestyle disorders. The regimen will be unique for each individual.

Benefits: Improves various disorders and imbalances involving the body and mind, dependent on individual needs and selected exercises

Prenatal yoga strengthens the core, back, and pelvic floor and improves concentration on breathing, to help prepare for labor and promote the baby’s health. A group of asanas from Hatha yoga can be practiced during pregnancy, with different asanas for the first, second, and third trimesters. Safety tips are provided along with the purpose and the benefits of the poses. We strongly recommend that your birth partner joins the session, as it provides more engagement and helps you to better remember the poses. Props such as pillows, towels, and blocks are used to assist in doing poses and stretches.

If you have a known pregnancy complication such as preeclampsia, placenta previa, etc., please consult your obstetrician before participating in this activity. Birth partners are encouraged to join for no additional charge.

Benefits: Improves sleep; strengthens the abdomen, pelvic floor muscles, and back muscles; reduces stress and anxiety, nausea, headache, shortness of breath, and lower back pain; helps the release of the feel-good hormone endorphins

Leave your physical body behind and embark on a journey as you travel into a beautiful new world of trails created by the visualization power of your own mind. Your instructor will teach concentration techniques to help you focus during your meditation and achieve optimum relaxation for your mind and body.

Benefits: Decreases stress and anxiety; increases relaxation

This style of meditation is done inside a dark room where you practice various eye exercises prior to meditating by candlelight. In addition to providing a relaxing, stress-relieving experience, this meditation practice has a soothing and anti-aging effect on the area surrounding your eyes, including relieving the discomfort of pressure between the eyes.

If you have glaucoma, migraine, or any other chronic eye disorder, please do not participate in this activity.

Benefits: Improves concentration, relaxation, and memory power; reduces interocular pressure

International scientific research has proven that sounds can positively affect our mental state, relaxing our body and mind. In Mantra Chanting, we use different sounds to produce a calm state. Chanting or repeating specific sounds can create desired effects including freeing the mind of unhelpful chatter and achieving a more positive outlook.

Benefits: Relaxes and calms

In our busy modern world, days pass swiftly and it can be easy to forget the care and time our bodies need. In Yoga Nidra, we take the time to travel inside ourselves, scan each and every part, and unify the body, mind, and soul.

Benefits: Imparts deep relaxation and a sense of renewal

This meditation technique is used to awaken higher intellect while maintaining, regulating, and feeling the flow of energy in the seven chakras of the body. Kundalini Meditation requires complete submission and precision while following the commands of the instructor.

Benefits: Invigorates mind and spirit