We have fitness centers and Group Ex classes at both our Bernikow and Avis/South Shore locations. At the JCC, we believe that anyone can achieve their health and wellness goals. Now is the perfect time to join the JCC and get in shape!

NOW OFFERING 6AM FITNESS CLASSES!

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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, including brand new treadmills and bikes! We also offer our members over 60 fitness classes, including yoga, zumba, pilates, crossfit, and kickboxing.

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

Hours and Amenities
The fitness center is open:
Monday - Thursday 5:30am - 10:45pm
Friday 5:30am - 6:45pm
Saturday - Sunday 7:00am - 6:45pm
 
Locker rentals are available to members who wish to work out in the gym or pool. Lockers measure 12” x 12” and are available on a first come, first served basis.
Fee: $12 month/$144 annual
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Babysitting services are also available. Call 718.475.5210 for more information.

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March Group Ex Schedule
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Group Ex Classes - Bernikow

We offer over 60 Group Ex classes at both our Bernikow and Avis locations. All of our Group Ex classes are free to members and are first come, first served (unless noted below). 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)

 
 
Pink Program: Our new-and-improved Pink Program for breast cancer patients and 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. $40 for up to one hour with a trainer
• 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
• Pink Program 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. Tuesdays and Thursdays at 5pm for six weeks Free for JCC members/$150 for non-members Call Janice Salerno at 718.475.1143 for information.

Guest Policy – Bernikow Fitness Center

• Members are invited to bring guests to the fitness center.
• We ask that you bring no more than 2 guests or 1 family per visit and that you do not bring the same local guest more than 3x per year. 
• Daily guest passes can be purchased at either desk Sunday – Friday and are $15 for ages 13+, $10 for ages 5-12 and $5 for children 4 and under.
• Arrangements can be made for out of town guests that are staying longer.
• Members must accompany their guests and be in good standing.
• There may be some guest restrictions during special events and weekends in the summer.  For security purposes, ID is needed to enter the facility as a guest and a guest waiver will need to be signed.

Avis Fitness Center

Hours and Amenities
The Fitness Center at the Avis/South Shore JCC is open:

• Monday-Thursday      8am- 8:30pm
• Friday                            8am-2pm
• Saturday                        closed
• Sunday                           8am-1pm

Annual locker rentals are available for $30 per year. We also have smaller lockers available for 25 cents a day.

Contact Us
Carol Weinberg, Avis Fitness Group Ex. Coordinator
718.475.5270 ext. 1205
scubajcc@verizon.net

Avis Fitness classes

Avis class descriptions:

• Abercise – 30 minute workout targeting the abdominal muscles
• *Chair Yoga – Alternative style of yoga performed seated with modifications for older adults or those with limited mobility
• Cardio Kickboxing – High intensity workout burning calories while toning major muscles
• Core and More – Functional training utilizing Pilates with strength and resistance exercises
• *Latin Style Dance – Fun and easy-to-follow dance moves to Latin and American style music
• Pilates – A system focused on core strength and improving flexibility and muscle tone
• *Pep – Geared for more active older adults. This class offers both standing aerobics and strength training utilizing weights, bands, and balls
• Pump – Total body workout utilizing weights, bands, and weighted bars
• *Sitercise – Living modified seated workout for older adults to increase cardiovascular and muscular strength
• Swinging Silver Plus – For active older adults looking for more of a challenge
• *Tai Chi – Enhancing mental and physical wellbeing through a combination of martial arts and meditation
• Floor Yoga – Traditional style yoga with relaxation for mind, body, and soul
• Zumba – A fusion of Latin and International dance combinations that allow fun while burning calories

*Denotes DFTA class
All other classes are geared for a more challenging workout and are only open to JCC members.
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Guest Pass Policy

• Daily Guest passes are $15
• If you become a member within 30 days of the expiration of your guest pass, you may apply the guest fee towards your membership dues.
• Guest Passes are issued at the Reception desk in the lobby. We will photocopy your Driver’s License
  or Photo ID card for security purposes before issuing the Guest Pass.

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