In-person classes – 2025 Spring & Summer

Distinctive style, moves and music. Cardio Dance draws from a plethora of dance styles integrating new combinations of cardiovascular aerobics while toning. There’s stretching (standing & floor) and some abdominal core work as well to top things off. If you enjoy dancing or would like more fluidity and coordination, this class can kick in your groove.

Perfect for everybody and every body! Each Zumba^® class is designed to bring people together to sweat it on. We take the "work" out of workout, by mixing low-intensity and high-intensity moves for an interval-style, calorie-burning dance fitness party. Once the Latin and World rhythms take over, you'll see why Zumba^® fitness classes are often called exercise in disguise. A total workout, combining all elements of fitness – cardio, muscle conditioning, balance and flexibility, boosted energy and a serious dose of awesome each time you leave class.

Perfect for everybody and every body! Each Zumba^® class is designed to bring people together to sweat it on. We take the "work" out of workout, by mixing low-intensity and high-intensity moves for an interval-style, calorie-burning dance fitness party. Once the Latin and World rhythms take over, you'll see why Zumba^® fitness classes are often called exercise in disguise. A total workout, combining all elements of fitness – cardio, muscle conditioning, balance and flexibility, boosted energy and a serious dose of awesome each time you leave class.

Zumba Toning is a variation of the Zumba Fitness workout. We Incorporate light weights (1 to 3 lbs. max.) to add resistance training and strengthening to the rhythm of Latin-inspired dance moves and international music beats. The classes feature several minutes of cardio work interspersed with strength training, targeting specific muscle groups, working core, abs and arms. 

• The class is a combination of Yoga, Pilates, and low impact aerobics with approximately ten exercises per class. 
• The exercises are designed to strengthen, as well as increase flexibility.  Some exercises are on the floor, the others are in a standing position.
• The class is fast moving and fun and the exercises are adaptable to be appropriate for all levels of fitness.

A high intensity, cross-training session incorporating a blend of cardiovascular, strength and core exercises for an intense total body workout. I strive to make Hard Core as unique as possible, by coming up with creative and effective ways to challenge and strengthen my participants. Expect lots of variety to challenge all fitness levels, and be prepared to sweat! 

All levels High & low impact and modifications provided.

A full body resistance workout that involves strengthening and cardio. Get ready to move from one station to another and perform several exercises consecutively with rest periods in between. Work up a sweat using medicine balls, kettlebells, agility ladders, balancing boards and more! Challenge yourself and go at your own pace. Vila’s classes are 100% fun and invigorating!

CIRCUIT TRAINING (kinesis) 

All fitness levels. 

Class on the gym floor

Be prepared for a fun and dynamic overall body workout using Kinesis machines and various fitness equipment to keep your mind and body stimulated (kettle bells, medicine balls, agility ladder, mini bands and more). Engage in a series of strengthening exercises targeting multiple muscle groups. Learn unique ways to squat, lunge, chest press, and fire up the core! Go at your own pace (speed and intensity) to pump up the heart rate. Improve your flexibility, balance, coordination and endurance. Kinesis machines are safe and easy on the joints. Modifications provided. Get ready to feel energized!

A challenging and vigorous class combining strength training and cardiovascular conditioning, using a mix of weights, bodyweight exercises, and heart-pumping circuits. Expect to work through a variety of movements that target all major muscle groups while keeping your heart rate elevated to torch calories, build muscle, and improve cardiovascular health.

Concordia is delighted to announce the return of Argentine Tango this fall, and welcomes all those interested in discovering this timeless dance. 

For beginners or those with a little experience. No partner necessary. Everyone is welcome!

Concordia is delighted to announce the return of Argentine Tango this fall, and welcomes all those interested in discovering this timeless dance. 

For beginners or those with a little experience. No partner necessary. Everyone is welcome!

To experience the real deal of a classical ballet class, start first at "à la barre," or, let’s call it "ground zero," as every dancer starts their routine this way each class, no matter if they’re a beginner or a very experienced dancer.

THE BARRE

• A great way to learn more about your posture while stretching and toning muscles at the ballet barre
• Balance is often a very difficult thing to achieve straight off in the centre of a room; it requires a lot of strength to pull up and make your way through various movements. This technique will enable you to do more with a hand gently placed on a barre for assistance. Does that sound good? Well, it's still very challenging, but it's a great way to get a lot of stretching in while working on your ballet form!
• Those muscles someone mentioned? Now you will feel them as you purposefully elongate muscles and tendons alike, while strengthening your positions.
• This class is approximately 45 minutes for barre work, and the remainder will be centre work. This is where you get to use what you’ve learned, put it into practise, and have some fun!

A combination of standing, dancing and floor exercises from classical ballet and contemporary dance that will help you develop an all-round fitness in a gentle yet intense manner. 

Includes:

• Floor combinations travelling across the room, sitting and lying down poses for "floor-ballet barre" (excellent for the whole body: abdominals, hips, legs, shoulders, etc.)
• Working with flowing energy to classical and contemporary music.

Somethings to note:

• Those who have had training as well as those who are in it for the first time are equally welcome in this class.
• Barefoot, socks with a bit of adherence or jazz/ballet slippers are better than running shoes.

Ballroom and Latin Dancing

Have you ever wanted to dance but didn’t know how? This course will teach you to dance to many different rhythms — rumba, cha-cha, merengue, foxtrot, swing and more. You will learn how to partner as a leader, follower or both. The instructor is Daphne Cunliffe, a Fellow of the Imperial Society of Teachers of Dancing. After taking this course, you should feel comfortable going out to dance, enjoying the Montreal nightlife and you will have hours of fun learning.

Due to the concerns about Covid-19, it is necessary to come with a partner.

Some of the movements and positions include hill climbs, sprints and intervals. Using music, and motivation, enthusiastic leadership,students are lead through a ride that best suits their fitness level and goals. Our classes are designed to improve a rider's outdoor skill set and increase endurance while providing an intense cardiovascular-based workout.

A few things you should take with you to spin class:

• Water and a towel
  Drinking water throughout a spinning class is essential.  Indoor cardiovascular exercise increases your body temperature and causes significant perspiration.  All that sweating can leave you dehydrated if you are not constantly hydrating yourself during class. Please bring a towel to each spinning class.
• Comfortable workout clothes 
  Workout clothes that allow for free movement are preferred.  Fabrics that pull sweat away from your body leaving you cool and dry are recommended for spinning.

I'm so glad you decided to join my 50-minute fitness-focused spinning class. When I think of an indoor cycling class, I think of a high-intensity, sweaty, all-in push providing a focused cardiovascular-based workout intended to keep things challenging while refining riding skills and increasing your endurance.

We will do a variety of climbs, intervals, sprints, and jumps composed with fun and energizing songs. My goal is to share the most fun, motivating, and energizing indoor cycling workouts that will leave you feeling awesome by the end.

You'll be amazed at what you can accomplish in such a short amount of time. Let the stress of the day go; come ready to sweat and enjoy the ride!

Don’t forget your water bottle, workout clothes, and towel. Now get on your bike and let's have some fun!

Vinyasa yoga, also called "flow" because of the smooth way the poses run together, encompasses many different types of yoga, including Ashtanga and power yoga. This class begins with a warm up, flowing into sitting poses, standing poses and ending with floor stretches prior to a short cool down period.

Balanced Vinyasa Flow: This well rounded vinyasa style practice links breath with movement as you flow through a sequence of mixed level āsanas (postures). Plenty of options to modify and add your own flair! Connect with yourself on the mat and leave feeling anchored, spacious and bright. Class includes intention setting, breathwork, core stability, heart openers, hip openers, some balance work and a great playlist! Come as you are.

The class concentrates on using all the muscle groups to ensure a stronger core and general fitness, while understanding better posture. There’s a definite link to the disciplines of ballet and yoga. Through a series of intermittent stretches, you will gain more flexibility even in your daily routine, which is a nice bonus.

Focusing on building core strength, improving posture, and increasing flexibility using classical Pilates exercises as well as adding complex variations for an extra challenge. Learn how to incorporate efficient breathing techniques and develop longer and leaner muscles! 

Focusing on building core strength, improving posture, and increasing flexibility using classical Pilates exercises as well as adding complex variations for an extra challenge. Learn how to incorporate efficient breathing techniques and develop longer and leaner muscles! 

This mat Pilates class is based on BASI Pilates: a combination of a scientific-based approach and classical Pilates mat work. This mixed-level mat class offers a variety of exercises with adjustable modifications for all levels and improves your body strength and your body mobility.

Each mat class starts from foundational exercises, progressing to abdominal, spinal, oblique and back work to integrate full body engagement.

This mat Pilates class is based on BASI Pilates: a combination of a scientific-based approach and classical Pilates mat work. This mixed-level mat class offers a variety of exercises with adjustable modifications for all levels and improves your body strength and your body mobility.

Each mat class starts from foundational exercises, progressing to abdominal, spinal, oblique and back work to integrate full body engagement.

Try Savate Kickboxing for fitness, competition or just for fun. We have entry-level classes that are safe and enjoyable. We will teach you the skills you need to progress into one of our more challenging advanced classes. This kickboxing art involves a combination of effective hand strikes and dynamic kicks. Savate uses the hands and the whole shoe as a weapon for striking with force, finesse and precision. The training sessions rely on partner drills, using controlled contact on each other, allowing the student to develop their balance, distance, precision and timing. This art is becoming more popular with women as it is graceful and elegant; however, with its powerful variety of kicks, punches, and sweeps, Boxe Francaise Savate is an effective sport fighting system.

Further explanations will be given in class on all the following subjects:

• Clothing that can be worn: kickboxing pants, shorts, T-shirts, etc. Note: Whatever the shirt type, it should be body fitting.
• Footwear: Preferably Savate shoes, wrestling shoes, boxing, or indoor soccer shoes will do. Running shoes may also be used however the flatter the shoe the better.
• Gloves are required. Savate globes (SDI) or boxing gloves, no less than 12 ounces, ideal 14 ounces, increases depending on weight. 
• Mouthpiece. Required.
• Handwraps and shin guards are highly recommended.
• Equipment can be purchased through the class; we have a supplier who manufactures good quality equipment at discount prices.

Meaning 'Empty Hands' is a Japanese martial art which teaches unarmed self-defence techniques, blocking and counterattacking. A highly dynamic and physical art, the Japanese Karate Shotokan style is taught by qualified instructors from the Japan Karate Association.

Tai chi is a martial art that develops internal body energy and strength to direct force. As a result, it is also good for developing health, balance and muscle tone. The form of Tai Chi that we will be teaching is Chen Family Tai Chi. This is the original form of Tai Chi and retains more martial aspects than many other forms. The historical record for Chen Tai Chi goes back to around 1600 but its origins are probably several centuries older.

Kendo (剣道) means "The way of the sword" in Japanese. It’s the martial art of traditional fencing that was developed and practiced by the Samurai. Kendo originated from the various sword fighting techniques of hundreds of years of combat and study. It deals with the physical and mental skills necessary for sword fighting.

By diligently learning sword skills, kendo sharpens the student’s mind and character, striving never to surrender against any adversity. Health benefits such as weight or stress management are possible as well since kendo is practiced as a total body workout. A kendo student learns to always be calm at heart, never letting emotions dominate over reason. For many, Kendo is a path to self-development and self-discovery.

Shidokan is a proud member of the Canadian Kendo Federation; all our instructors are certified. Our motto: “Respect, Honor, Discipline, Perseverance, Respect” For more information you can reach us at shidokankendoclub@gmail.com

Iaido (居合道) is a Japanese martial art associated with the smooth, controlled movements of drawing the sword from its scabbard, striking or cutting an opponent, removing blood from the blade, and then replacing the sword in the scabbard. 

The word iaido approximately translates into English as "the way of mental presence and immediate reaction."

While new students of iaido may start learning with a wooden sword (bokken) depending on the teaching style of a particular instructor, many of those who study iaidō use an unsharpened sword (iaito). Advanced practitioners of iaidō use a sharpened metal sword (shinken).

Because iaidō teaches the use of actual metal weaponry, it is almost entirely based on the teaching of forms, or kata. Multiple-person kata do exist within some forms of iaido, but the iaidōka (practitioners of iaidō) will usually use bokken for such kata practice.

"Nothing remains intact once it comes in contact with a Samurai Sword..., In the hands of a master a Samurai Sword can be an execution warrant for an opponent..." For more information, you can reach us at shidokankendoclub@gmail.com