We are also continuing to offer group exercise classes for Active Members, including outdoor hikes. Sign up here.

download here

Bernikow Fitness Center

Work out with us in the spacious Dr. Ron & Nancy Avis Fitness Center. As part of your membership, you get access to our 5,000 square feet of equipment and training areas! We also offer our members group exercise classes, including yoga, zumba, pilates, crossfit, and kickboxing.

Contact Us
For more information on any of our programs, call 718.475.5210.

Hours
Monday – Thursday
6am - 9pm
 
Friday:
6am - 6:30pm
 
Saturday & Sunday:
7am – 4pm

Group Ex classes

From yoga to HIIT, and a mix of indoor and outdoor options, there is something for everyone. Check out the class calendar below:

Preregistration is required here. Please note that the class schedule is subject to change, so please check back here to see what classes are available this week.

---

---

Group Ex Classes - Bernikow

We offer over Group Ex classes to members at our Bernikow location. Classes include yoga, zumba, spin, HIIT, aqua aerobics, and more!

Cardio: Get your heart rate up with cardio! These high-energy classes will boost your heart rate while also helping you tone your muscles and strengthen your core.

• Cardio Sculpt: A calorie-blasting total-body workout. Combines muscle-conditioning exercises that utilize hand weights, body bars, and steps with intervals of high and low-impact cardiovascular exercises
• Cardio Kickboxing: A fun, high-energy workout that combines martial arts techniques with fast-paced cardio. Participants are challenged to build stamina, improve coordination and flexibility, and burn calories while building lean muscle
• Step: A classic cardio workout using a step or raised platform. Step up, around, and down from the platform in different patterns to boost your heart rate and breathing, while strengthening your muscles
• H.I.I.T:  Keep your heart rate up and burn more fat in less time with High-Intensity Interval Training. Give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. High and low-impact options will be shown in this 30-minute class

 
Cardio/Cycling/Trekking: How far will you go? These cycling and trekking classes challenge you to traverse hill climbs and sprints as you get your heart rate up and strengthen your muscles. Get the same benefits of exercising outdoors no matter what the weather is like!

• Cycle: Choreographed to provide an excellent workout and improve cardiovascular conditioning, this high-intensity cycling workout takes place on a stationary machine with a heavy, weighted flywheel that is linked to the pedals. The result is a fixed gear bike (like a track bike) – your legs are constantly moving and you have to apply pressure to slow them down. Pedal through hill climbs, sprints, and other challenging drills
• Pump & Cycle: The ultimate intense spin class incorporating light weights and resistance bands to pump up your cardiovascular system to the max, while engaging your core and upper body
• H.I.I.T. the Bike: A unique full-body workout switching high and low-intensity with sprints and hill climbs. Burns fat and develops lean muscle as you virtually travel around the world
• Trekking: Interval training performed on the treadmill by walking and/or running at varying speeds and inclines for defined periods of time. You can bring your “loaded” backpack to help simulate your outdoor experience

 
 
Aquatics: Moving your favorite workouts from the gym to the pool is a great way to enhance your results, while also placing less stress on your joints. If you love aerobics, kickboxing, H.I.I.T, or Zumba, check out some of our aquatics classes!
Check out our indoor pool schedule here!

• Aqua Aerobics: Improve your balance and strength with a cardiovascular workout for all fitness levels (*Female-only class also available)
• Aqua Kickboxing (Female Only): Water resistance challenges you to punch and kick harder and faster, improving your agility and coordination (*Female-only class)
• Aqua Tabata: Blast calories, build muscle tone, and increase endurance with interval training (*Female-only class also available)
• Aqua Zumba: Get the most out of your favorite Zumba dance moves by combining them with water resistance
• Splash: Combines the resistance of water and the power of specialized equipment. Low-impact but high-intensity water aerobics class focuses on endurance and resistance training.  No swimming skills are needed (*Female-only class also available)
• Deep Water Workout/Splash: High-powered workout utilizing deep water running techniques, interval training, and resistance equipment. Core-based workout excellent for toning and burning calories. Features non weight-bearing exercises using buoyancy belts

 
 
Strength/Core: Tone and train your body with a variety of exercise classes designed to help you strengthen your core muscles

• Back Reinforcement w/ Bands: Strengthen and increase blood flow to lower back areas using resistance bands
• Core Conditioning: Build core muscle groups while improving posture and flexibility through a variety of exercises that strengthen the abdomen and back muscles
• LesMills Body Pump: A barbell workout structured around high repetitions with light weights, designed to challenge all major muscle groups and get you lean, toned, and fit
• Functional Training: Exercises that train your muscles to work together, preparing them for daily tasks by simulating common movements you might do at home, at work, or in sports. Exercises use various muscles in the upper and lower body simultaneously to emphasize core stability
• Gentle Sculpt (Female Only): A non-aerobic, muscle toning class focused on total body strength and core conditioning. Mild-to-moderate-level resistance training using weight bars, exercise bands, and/or dumbbells
• Power Plank (Female Only): Build isometric strength to help sculpt your waistline and improve your posture with planking, one of the best exercises available for your core. Different variations on the basic plank exercise will engage your entire body, including your arms, back, shoulders, and hamstrings
• Total Body: Shape and strengthen all of your muscles as you learn the proper techniques for lifting and weight training. This class takes an individualized approach using body bars, barbells, dumbbells, and more to improve muscle strength, tone your body, and increase bone density
• Warrior Workout: Develop a full mind-body connection while increasing total body strength, balance, and agility in this class inspired by movements found in martial arts and military training. This practice uses repetition in patterns of slow and controlled movement with a single “heavy” weight, done in 5 minute rounds followed by short periods of active recovery

 
 
Dance: Dancing isn’t just a fun way to express yourself, but can also help you get in great shape!

• Barre: A hybrid workout class combining ballet-inspired moves with elements of pilates, dance, yoga, and strength training. Most classes incorporate a ballet barre and use classic dance moves such as plies, alongside static stretches. Barre also focuses on high reps of small range movements
• Zumba: Latin and International music themes create a dynamic, exciting, and effective fitness system with varied rhythms that tone and sculpt the body

 
Mind-Body: Mental health is just as important as physical health. These classes focus on the mind-body connection to help you get a holistic fitness experience.

• Pilates/Mini Ball: Lengthen and strengthen your body using core muscle groups. A series of non-impact exercises that focus on the deep muscles of the abdominals, back, hips, and butt with use of free weights, body bar, blocks, mini ball and bands. Successful in the areas of core development, range of motion, balance, and control
• Advanced Pilates: Pilates with a twist. Add some weights and cardio to further strengthen your core
• Yoga: Enjoy the mind and body connection of deep stretching, slow and rhythmic poses, and balance postures. Develop strength, balance & flexibility while experiencing deep relaxation. We will work with inner awareness and breath, fostering an individual experience
• Sunrise Yoga: A Vinyasa Flow Yoga practice open to all levels.  A gentle class focusing on flowing slowly from pose to pose and linking movement with breath through seated, standing, and inverted postures. Postures are practiced to align, strengthen, and promote flexibility in the body

 
 
Kids Fitness: We make exercising fun with classes specially designed for kids!

• KIDZercise: A fun fitness class for kids that includes sports conditioning, resistance training, and cardio to strengthen the entire body (Ages 6-12)
• Kids Zumba: These classes combine movement, music, and a healthy lifestyle for children utilizing high-energy, choreographed routines with music kids love. We also incorporate 15 minutes of weight training (Ages 6-12)

 
 
Strength for Life Specialty Class: Our specialty class for breast cancer patients and cancer survivors features three new fitness classes to improve strength and endurance.

• Pink Cardio Strength: Increase muscle strength and improve balance, with aerobic movements to strengthen your cardiovascular system
• Pink Gentle Yoga: Strengthen and loosen the body without unnecessary strain
• Pink Gentle Pilates: Increase strength and flexibility using core muscles through a series of non-impact gentle postures

Personal Training/Special Classes

We offer specialized personal training, led by trainers who have a passion for fitness and are ready to help you get in shape. To schedule an appointment, call the Sports Desk at 718.475.5210.

• 30 minute sessions- $45 per ½ hour

3 for $99 1-time intro special offered at point of evaluation/orientation
5 for $210 ($42 per session)
10 for $390 ($39 per session)
20 for $720 ($36 per session)

• 60 minute sessions -  $65 per hour

5 for $300   ($60 per session)
10 for $550   ($55 per session)
20 for $1000   ($50 per session)

• Partner Training: one-hour session, two people - $90/session, 5 one-hour sessions - $425
• Teen Tune Up ages 13 - 15 Children under the age of 16 are only permitted in the Fitness Center after undergoing a Teen Tune-Up Certification Course. This allows youth to be trained on the concepts of fit­ness and teaches them facility etiquette. 
• One-on-One Stretching/Foam Rolling Stretching helps flexibility for increasing range of motion, while foam rolling increases blood circulation, reduces lactic acid build up, and improves posture. Half hour session - $30, Five half hour sessions - $150
• Kickboxing Class: Half an hour for $45
• Strength for Life Specialty Class: This is the only breast cancer re­covery program approved by the American Council of Exercise. This effective program will help you exercise safely while en­hancing your overall health whether you’re in the midst of treatment or years beyond it. Wednesday at 11am. Call Janice Salerno at 718.475.1143 for information.

Guest Policy – Bernikow Fitness Center

Guest Guidelines:

• Guests must be accompanied by a JCC member 18 years of age or older. Please call the membership department to make special arrangements if you are unable to accompany your guest.
• Guests under the age of 18 must have parent/guardian’s consent with a parent/guardian name, signature and birthday. An adult must stay in the building with minor under the age of 16.
• Teen memberships are not eligible to bring guests.
• Guests must show current photo ID each visit.
• Guest must register at the front desk and sign a waiver of liability.
• Members will be allotted 4 guest passes per year. The front desk will track members’ guest pass usage.
  

Facility Usage:

• Guest privileges for a “day of wellness” include use of the gym, indoor pool, hot tub, fitness center, lockers, showers, steam room, and sauna.
   
  Guest pass fees:
  
• Individual - $15 per visit for guests 13 years of age and older, $10 for ages 5-12, and $5 for children 4 and under.
• Family - $30 per visit. This includes up to 2 adult guests with children.

 
*** Policy subject to change ***

Fitness Center Rules and Policies

Fitness Center Rules and Policies

1. Use of Fitness Center is at your own risk
2. Must be a valid JCC Member to access and use Fitness Center
3. Proper closed-toe athletic footwear and attire must be worn at all times (no “skins”)
4. No food, gum, glass bottles or alcohol is allowed
5. Non-service animals are not allowed in the JCC
6. Please refrain from:
   • Running or bouncing balls in the hallways anywhere in the JCC
   • Spitting, rough housing, wrestling or pushing
   • Swearing, abusive, inappropriate language or gestures
   • Using amplifiers or devices that produce loud noise (speakers with music)
7. Children under the age of 13 are not permitted in the fitness center
8. Teens 13-15 must receive an orientation by a certified trainer
9. The Fitness Center must be left in the same or better condition than before (clean up after yourself)
10. Do not leave the doors propped open or make any alterations to the gym
11. Limit play to 45 minutes if others are waiting
12. The JCC is not responsible for lost or stolen items
13. Please report any unsafe conditions to JCC staff
14. Schedule for Fitness Center time is subject to change
15. Fitness Center closings for maintenance, safety or other reasons deemed appropriate for the management and protection of property shall be at the discretion of the JCC

 
JCC staff reserves the right to determine all gym use and inappropriate behavior by users and to refuse entrance or eject from the premises any person whose conduct is objectionable, disorderly or disruptive to the JCC or is in violation of any law.

---