Fitness & Adventure

MEADOW

1 – 2 mi / 45 – 60 min. A light, level walk on flat terrain past our bamboo grove to the 1/4-mile meadow loop where, amid towering eucalyptus trees, owls and hawks are frequently heard and occasionally seen.

MEDITATION HIKE

1.5 mi / 3.5 hrs. A slow-paced, silent journey up steep steps and switchback trails to a clearing high above the valley. Flow through the gentle movements of Tai Chi, then walk the labyrinth before sitting down to breakfast in the dining room where you may share, if you wish, your personal experiences of this morning.

GRATITUDE LABYRINTH HIKE

3 mi / 1.75 hrs. This 3-mile hike pauses at the mountaintop lake to offer a meditative walk through our Classical Seven Circuit labyrinth designed with large river rocks to outline the earthen path. (A drive-up option which includes a gentle or moderate walk at the top is available.)

QUAIL

3 mi / 1 -1.5 hrs. Rolling terrain with moderate inclines and steps, through chaparral-covered hillsides featuring native plants including buckwheat, manzanita, sage, ceanothus and red monkey flower. An optional half-mile upper loop is added mid-week for increased challenge.

ROADRUNNER

3 mi / 1 -1.5 hrs. Meanders gently through citrus groves and up gradual inclines past prickly pear cactus and pomegranate bushes before looping back through the meadow. Walk with awareness and you may spot our resident roadrunner.

DEER

3 – 4 mi / 1.25 – 1.75 hrs. A challenging incline takes you to the mountain summit where, on clear days, you can view the ocean. Return the same way or Coyote Trail switchbacks. On Friday, we continue an extra mile on our Lake Overview Trail—the highest point on our mountain.

BOBCAT

3 – 4 mi / 1.25 – 1.75 hrs. Warm up on Roadrunner before the challenge begins on Bobcat where switchbacks ascend the west side of our mountain where your efforts are rewarded with cool breezes and views of the Pacific Ocean. On Tuesday, we offer a modified “Baby Bobcat” which progresses to the full Bobcat on Thursday and Saturday.

RED-TAIL HAWK

5 – 6mi / 1.5 – 2 hrs. Take the challenging Deer Trail up the east side of the mountain before branching off on our newest trail—a short climb to a breath-taking 360-degree view at the highest point on our mountain. Return down the west side via Bobcat, Roadrunner and Quail.

DOVE

5 mi / 1.5 – 2 hrs. Up the mountain road straight to the summit lake, then off on a large loop through the avocado groves with a panoramic view of mist-shrouded hills, distant mountains, and the Pacific Ocean. Return via Meditation Hill and Coyote switchbacks.

EAGLE ROCK

3 mi / 1 -1.5 hrs. Ascend the mountain road to the summit and wind through the avocado groves to two huge boulders, one in the shape of an eagle’s head. Continue over some sizeable hills before returning via the switchbacks.

BULLFROG

5 mi / 1.5 – 2 hrs. Ascending the shorter, but more challenging Coyote switchbacks, this hike winds through open fields of huge boulders carved by the weather into smooth spheres and other fascinating shapes before descending via the mountain road.

CROW

5.5 mi / 1.5 – 2 hrs. A challenging mountain road begins a scenic hike with views of the Pacific and valley before descending the Coyote switchback trails.

BLUE JAY

5 mi / 1.5 – 2 hrs. Our most challenging hike ascends the mountain’s west-side Bobcat trail to connect with Meditation Hill and the long, steep incline to the peak with a stunning view of the Pacific and the valley below. Return down the east side via partial switchbacks to the mountain road.

SOLO HIKES

Explore the trails independently; take in the breathtaking scenery of our mountains, meadows, and farms, complete with citrus groves, gardens, mountaintop pond, ocean vistas, two labyrinths, and more, all at your leisurely pace. We ask that guests wishing to hike alone visit Guest Services ahead of time to pick up a trail map and let us know your planned route.

CARDIO OUTDOOR INTERVALS

Work at your own pace in this jogging/running class designed to improve your speed, endurance, and technique out in the Meadow.

OUTDOOR FITNESS CHALLENGE

Challenge your body to see how many reps you can do in 30 seconds, then multiply that by 8 fun, total body exercises using battle ropes, TRX®, Bosu®, and jump rope. This workout brings out the competitive side in you! Ready, set, challenge!

H.I.I.T THE OUTDOORS

A high-intensity cross-training circuit employing activities including strength training, plyometrics, agility and balance!

OUTDOOR X-TRAIN

Take to the “green gym” in this outdoor total body workout that weaves cardio (run or walk intervals in the meadow) with strength exercises that are adjustable for challenging and moderate fitness levels. Be inspired with spirited teamwork and encouragement to amp up your fitness potential. Shoes: running or cross-training with good tread.

TREK & TRAIN

A challenging journey along our trails that alternates hiking, running, and strength training.

OUTDOOR CONDITIONING

Take your strength training outdoors utilizing a combination of resistance tools and body-weight exercises for a challenging workout experience. Shoes: athletic.

OUTDOOR BOOTCAMP

Embark on a workout that will test even the most seasoned fitness enthusiasts. Push your boundaries with a team spirit, combining pushups, lunges, crunches, and cardio intervals such as running, jumping, and skipping.

THE LAKE CIRCUIT

Join our 90-minute class as we venture to the mountain top lake via the Deer or Coyote trail. Once at the top, complete a circuit of body weight exercises around the lake before returning to the poolside.

CYCLE REVOLUTION

Transform your workout experience by leveraging your bike’s speedometer and paying close attention to revolutions per minute (RPM) during the ride. This approach allows you to optimize your cardiovascular endurance , enhance calorie burn, and boost strength gains.

POWER CYCLE

Take on the challenge of sprints, hills, and various drills in this power-focused cycling class. With control over your speed and resistance, you can tailor the class to match your current fitness level.

RIDE & ROW / STRIDE & RIDE

Experience an invigorating and demanding workout that combines 20 minutes of cycling, with 20 minutes of rowing or running. This cardio-focused class provides an excellent opportunity to enhance your aerobic capacity while simultaneously increasing strength and power.

ROW EXPRESS (30-MINUTES)

The perfect balance of aerobic endurance and muscular strength in one workout.

CROSS-ROW FUSION

Experience a fusion class that combines indoor rowing, with strength training, providing a comprehensive and highly challenging workout.

BARBELL CIRCUIT

Keep your heart pumping and muscles engaged while cross training with weighted barbells and cardio exercises. Perform full body exercises to improve functional fitness and overall strength.

CARDIO KICKBOXING

Combining interval and circuit training, this high-energy boxing workout is one of the best ways to gain physical and mental strength and enhance mental acuity while learning proper self-defense techniques. (Individuals with wrist/shoulder concerns should use caution.)

CARDIOMAX

Reach a new cardiovascular level with a series of 3 intervals, using 3 different modes of training (treadmill, elliptical, bike), performed at 3 different intensities.

POUND®

Join in for a cardio jam session inspired by the energizing and sweat-dripping fun of playing the drums. Using lightly weighted drumsticks, you become the music in an exhilarating full-body workout.

SAMURAI CIRCUIT

A circuit format that combines strength-training machines and aerobic equipment (bike, treadmill, elliptical). Balanced conditioning for all fitness levels. Shoes: Closed-toe shoes are required in Samurai Gym.

TREAD & SHRED

Burn fat and increase cardiovascular endurance by alternating high-intensity walking or running with low-to-moderate recovery periods on the treadmill.

RUSH & CRUSH TENNIS

A class of fun and non-stop cardio tennis drill where the players will get to practice all strokes including forehands, backhands, volleys, and overheads in a competitive but very friendly environment. All levels welcome.

PICKLEBALL PLAY

Dive into the world of pickleball with our dynamic play class! Whether you’re a beginner or looking to enhance your skills, join us for a fun-filled session on the court. Get ready to rally, smash, and score in this exciting and energetic class!

WATER FITNESS

Discover a variety of aquatic classes. Out line-up includes: Aquafit, Aqua Fusion, Aqua Sculpt, Motown Aqua, Tabata H2O, and Water Walk & Tone. Be sure to check out the poolside activity board for weekly offerings.

SWIMMER’S WORKOUT

Learn the fundamentals of freestyle. Correct body position, breathing techniques, kick efficiency, trunk rotation and arm stroke. Basic swim skills are required. Private swimming lessons are available.

DANCE AEROBICS

Varying themes including Hip Hop, 80’s Dance, Jazz and Tap. Multi-level, low-impact classes available.

YUICHI

Feel like you’re in a Broadway chorus line as Yuichi Sugiyama—renowned choreographer and Golden Door legend—puts you through your paces. Just plain fun!

ZUMBA®

This aerobic dance craze, invented by Columbian dancer Beto Perez, incorporates hip-hop, samba, salsa, cha-cha and martial arts and uses both fast and slow rhythms for a total body workout.

FOAM ROLL ALIGN

The foam roller is an excellent tool to help improve alignment (posture). While lying on the foam roller you will be strengthening the upper back using elastic bands. These exercises help to improve core strength as well as upper and lower body flexibility.

STRENGTH & BALANCE

Standing and seated exercises improve bone and muscle strength, balance and posture using dumbbells, elastic bands, and body weight as resistance.

BALANCE, GAIT & POSTURE

Walking drills designed to improve gait, with standing and seated exercises to improve balance.

BALANCE TOOLBOX

Learn basic balance exercises using various types of equipment, such as stability balls, balance boards, and foam rollers.

POSTURE IMPROVEMENT

This class focuses on the alignment of the cervical spine, shoulder positioning as well as the hips and lower back functions. Begin your posture improvement journey to a more confident, pain free and body balanced life.

BOSU® BALANCE

Take your balance to the next level with exercises that challenge your balance, stability, and core strength. This class is designed to push your limits while enhancing your overall coordination and agility.

READY, STRETCH, GO!

Offered daily. Our 20-minute morning pre-exercise class. Full body warm-up with static stretches for all major muscles. Shoes: not required.

FELDENKRAIS® (AWARENESS THROUGH MOVEMENT)

Feldenkrais practitioner guides you toward pain-free movement and enhanced flexibility using minimal effort through body awareness.

LENGTHEN

Stretching and lengthening techniques to increase flexibility and reduce stress throughout the body. Shoes: not required.

FOAM ROLL ALIGN

Use the foam roller to help strengthen and stretch for proper postural alignment.

FOAM ROLL RELEASE

Increase circulation and flexibility using the foam roller. Learn techniques that will help to enhance mobility, flexibility, and performance which reducing fatigue and promoting relaxation.

FOAM ROLL AND STRETCH

Finish the day with myofascial release using the foam roller and stretches to assist with muscle recovery.

CORE & RESTORE

Stabilize your body’s core with exercises designed to strengthen abdominal, back, and gluteal muscles followed by full body stretching.

BALL & BANDS BLAST

Strengthen and tone muscles with resistance tubing, elastic bands, and large stability balls to strengthen all muscle groups, with emphasis on core stability, balance, and posture.

BARRE CLASSES

Barre classes are a fusion of various fitness disciplines including ballet, core strengthening, total body toning, Pilates, and elements of yoga. Our class schedule features a variety of classes such as Core Barre, Bootcamp Barre, Total Body Barre, Barre Strength, and Cardio Barre.

BOSU® STRONG & STABLE

Bodyweight and dumbbell exercises are performed using the Bosu (Both Sides Utilized) Trainer to enhance balance, core stability, and overall strength.

MEDICINE BALL MADNESS

A fun, challenging class using weighted medicine balls. The class is designed to get your heart pumping and challenge your strength.

MUSCLE MAX

A challenging workout using all planes of motion, including one-legged balance, forward bends, and rotation. Enhance balance and strength for optimum performance in daily activities and sports.

TOTAL BODY STRENGTH

Toning and strengthening for all major muscle groups using dumbbells and floor exercises.

TRX®

Suspension training bodyweight exercise develops strength, balance, flexibility, and core stability simultaneously; a highly portable performance training tool that leverages gravity and the user’s body weight to perform various exercises.

RISE AND SHINE YOGA

Set the tone for your Golden Door day with an inspiring flow of asanas to lengthen, strengthen, and focus your body, mind, and spirit.

ZEN YOGA

Ease into your body in this meditative class with postures that assist in balancing and nourishing your energy. Experience a sense of both lightness and grounding in each pose and emerge feeling integrated in mind, body, and spirit.

AQUA YOGA

Yoga in the pool makes postures accessible to all. Warm water facilitates muscle release and decreases the effort of weight bearing. A deeply relaxing session of flowing yoga sequences, classic standing poses, and deep stretches.

RESTORATIVE YOGA

Relax deeply in seated and reclining poses that are gently supported and held quietly. This gravitational release improves circulation and energy, relieves soreness and tight muscles and improves breath flow allowing the mind to settle easily into a meditative experience. Recovery Yoga Your great efforts this week can often result in deep muscle soreness. Unwind and unravel with gentle holds and deep breath work in this yin-style class to assist in post-exercise recovery. Leave feeling great!

CHAKRA YOGA

Breath, sound, and movement are joined to align and move your chakra energy into balance while highlighting areas of focus and growth.

YOGA ON THE CHAIR

You will practice a series of poses that are done seated in a chair, with little extra space required. The challenges of traveling are eased with this modified approach. This class also offers a high take-home value for those practicing yoga with limited mobility in knees and back.

YOGA NIDRA

Gentle movement to help increase breath and body awareness begins this session. You will be guided through a meditation focusing on the specific energy points of the body while in a comfortable supine position. Cultivate the ability to access deep relaxation and ultimately sound sleep.

ASHTANGA YOGA WORKSHOP

Ashtanga Yoga is a strong, dynamic practice linking breath and movement together. In this workshop-style class, practitioners are guided through portions of the First Series. Instructor support is offered, as well, to practice and refine challenging poses.

PRANA BREATHWORK

Pranayama is a breath regulation practice that is a main component of Yoga. In Sanskrit, “prana” means life energy and “yama” means control. The practice of pranayama involves breathing exercises done in specific sequence patterns to invigorate one’s vital life energy as well as soothe one’s nervous system.

TRANSFORMATION MEDITATION

Move into a deep, meditative state with Ujjayi breath to break through the negative stream of thoughts and feelings that are often present every day. A guided visualization helps you to move from a lower vibration to a higher vibration with positive affirmation and visualizations to bring about the feeling of bliss. Let go of the old self and find a new, elevated version of yourself.

YOGA FOCUS SERIES

MONDAY: MANDALA FLOW YOGA

A dance-like flow practice moving around the mat in a full circle, around-the-world style with poses facing front, side, back, side

TUESDAY: MOON SALUTATIONS

A flow practice with a lower body standing-pose emphasis, moving energy from the root chakra to the crown

WEDNESDAY: HIP OPENING YOGA

Recover your hip and hamstring flexibility with deep openers that focus on 1st & 2nd Chakra

THURSDAY: OPEN HEART YOGA

Free up the space around heart, lungs, shoulders with spinal openers and leave feeling more open-hearted

FRIDAY: TOTAL BODY FLOW

Lightly heated, fast paced flow including standing, twists, arm balance, and inversions

SATURDAY: ALIGN & REFINE

A mindful look at alignment for joint safety, helping the practitioner to advance safely to the next level

PILATES MAT

Working on the floor mat helps improve core strength, flexibility, alignment, and body awareness through stability exercises in a variety of positions.

PILATES BODY

A combination of resistance bands, the Magic Circle, small balls and mat are used to enhance correct alignment and proper balance of muscles.

INTRO TO PILATES REFORMER

This is an introduction to the Pilates Reformer for those with little to no experience.

PILATES REFORMER

This class begins with a deep muscular warmup and mind/ body awareness. From the mat we transition to the reformer for an intermediate level full body classical Pilates practicum from the Joseph Pilates repertoire. *Must have Pilates reformer experience for safety reasons.

PILATES JUMP BOARD

Intermediate class integrates Pilates core, strength, stability, and flexibility work coupled with intervals of plyometric on the reformer with jump board. Rebounding is great for lymphatic fluid circulation, which bolsters immune system. Build bone density with every bounce. *Must have Pilates reformer experience for safety reasons.

*Due to limited space, guests are required to sign-up for all Pilates Reformer classes in the Guest Services office.

HEALTHY BODY SERIES

A cumulative series of 30-minute classes focusing on strengthening and promoting mobility in your knees, spine, and hips for overall well-being.

CORE CLASSES

Abdominal workouts that challenge the core muscles in all directions, incorporating various positions to improve strength, posture, and balance.

LOWER BODY BLAST

A series of exercises designed to shape and tone your lower body.

MIGHTY BODY

Make your body your machine in this purely body weight class! Learn some great moves to sculpt your muscles, get ideas to stay fit on the go, and keep your body in optimal health.

STRONG ABS AND ARMS

Strengthen the muscles in your arms, using hand weights, elastic resistance and or your own body weight.

FITNESS CHALLENGE

Challenge your body to see how many reps you can do in 30 seconds, then multiply that by 8 fun, total body exercises using battle ropes, TRX®, Bosu®, and jump rope. This workout brings out the competitive side in you.

KICKBOXING AND SELF DEFENSE

Lawrence Taylor (“LT”) spent four years in the marines followed by three years in the army national guard. This experience gave him the discipline and dedication needed to train clients as well as himself. For the past ten years he has been working as a certified personal trainer & kickboxing instructor. He studies mixed martial arts and professional boxing to add variety to his workouts and looks forward to teaching you the basics of boxing along with a few self-defense moves.

BALANCE IMPROVEMENT AND FALL PREVENTION

Diane Allan holds a master’s degree in physical education from Vanderbilt University and certifications with the American College of Sports Medicine and Aquatic Exercise Association. She is a certified Fallproof™ balance and mobility specialist and Fallproof H2O instructor. Improve your balance, strength, gait, and mobility with Fallproof program. This multi-sensory approach is geared to each individual’s fitness level and medical considerations. This session may also be taken into a warm pool for the benefit of those with joint and back issues.

SWIMMING

Ellen Walsh is a certified swim instructor with over 40 years of experience teaching all levels of swimming and ages. She was a competitive swimmer for over 10 years and has spent the last 20 years teaching adults to swim and improve their strokes. Learn proper breathing technique, overcome fear of water, increase stroke efficiency, practice advanced strokes, prepare for a triathlon, or individualize your swimming style—in a comfortable nurturing environment. Swimming increases flexibility, coordination, core and over-all strength and cardiovascular fitness. It is non-impact and easy on the joints. It is never too late to learn.

PILATES REFORMER

Achieve the lean, graceful look of a dancer with physical movement designed to stretch, strengthen, and balance the body. Session may include use of universal reformer, classic cadillac, stott rehab reformer, and the wunda chair.

OTHER PRIVATE SESSIONS

Archery • Cycle& Row (Indoor) • Water Fitness • Dance • Fencing • Tennis • Pickleball