Virtual Classes

Group Exercise Classes

Welcome to our Virtual Community!

We are grateful to have so many of you in our classes and sessions throughout the pandemic. On this page you will find all the drop-in group exercise and personal wellness classes that are currently offered by the Rice Recreation center. The class offerings are listed under the categories:

We invite you to scroll down to explore the schedule of classes. Also, we encourage you to tell your Rice community friends and colleagues about this opportunity. If you have questions about any of the class offerings, please contact Sarah Granberry at for more information.

How to Access Virtual the Classes

Recreation Center Membership

Recreation Center members have access to all drop-in virtual classes offered by the Rice Recreation center for the spring 2021 semester. All classes are currently held in a virtual format using Zoom. Register for the group exercise classes by clicking the following links:

Once your registration request is approved, save the Zoom registration email to access any classes within the respective program—you will use the same link all semester. Please email Sarah Granberry at if you need assistance.

Non-Members All-Access Passes

Non-Recreation Center Members will be eligible to purchase all-access passes on a monthly basis or for the spring semester, which will grant access to all of the drop-in virtual programming offered by Rice Recreation Center. Passes can be bought one month at time ($45/month) or you can choose to purchase a semester pass for $190.00. Select the option that is right for you and follow the links below to make your purchase.

All-Access Passes Purchase Links

Once you have made your purchase, please register for the group exercise classes by clicking the following links:

Once your registration request is approved, save the Zoom registration email to access any classes within the respective program—you will use the same link all semester.

Feel free to email Sarah Granberry ( with any questions or comments.

Spring 2021 Schedule

Jan 25 - May 14, 2021

S.W.E.A.T. Classes

Boot Camp
Everyday of the week- Monday, Wednesday, Friday at 8:00 a.m. - 8:45 a.m. and Tuesday and Thursday at 12 p.m. - 1:00 p.m. with Johnny.

Experience this heart-pounding class that features sport conditioning drills, strength training and balance exercises.

Mondays and Wednesdays from 12:15 p.m. - 1:00 p.m. with Lydia W. or Chris J.

Feel the burn with this total body workout. Each class will target all your major muscle groups, challenge you to the last rep, and leave you begging for more.

Owl Pump (Optional Equipment)
Tuesdays and Thursdays from 5:30 p.m. - 6:15 p.m. with Chris J.
This strength and conditioning class works all major muscle groups. Exercises like squats, presses, lifts and curls will strengthen and tone your entire body faster than your average weight-routine! If you have access to gym equipment, we suggest: 3,5, 8 or 10 lb weights. Two sets of weights is best, one lighter and one medium/heavy. You can also bring tubing and bands if you don't have weights. If you don't have any of the above, no problem, Chris will provide modifications for all levels.

Stretch Breaks
Mondays and Wednesdays from 11:30 a.m.-11:50 a.m. with Alex F.

Short session designed to help stretch and lengthen the muscles that contract while sitting for long periods. These are free to the Rice community. Register Here

Tuesdays from 6:30 p.m. -7:30 p.m. with Samantha L. Wednesdays from 5:30 p.m. - 6:00 p.m. and Fridays from 12:00p.m. - 1:00 p.m. with Sandye F.
A fusion of Latin, International and popular music/dance themes creating a dynamic, exciting, effective fitness system!

Zumba Toning
Wednesdays from 9:00 a.m. - 10:00 a.m. with Zaira
Zumba® Toning program takes the original Zumba® dance-fitness class to the next level utilizing an innovative muscle training protocol and the addition of lightweight toning sticks or dumbbells. If you do not have the weights at home, don't worry, you can still participate.

Mind and Body Classes

Core Connection
Tuesdays and Thursdays from 9:00 a.m. - 10:00 a.m. with Bailey F.
This 60 minute class is recommended for anyone who wants to reinforce a strong personal practice. Focus will be on core connection, powerfully aligned postures with longer holds (3-5 breaths) to help find correct muscle engagement and a conscious connection to what you’re feeling in your body.

Sometimes the challenge is in slowing down. We will strengthen body, mind and practice with low impact movements and asana. You can expect to end class feeling strong and balanced. Modifications will be offered and are encouraged. I love to utilize props, bring what you’ve got!

Forrest-Inspired Yoga
Monday, Wednesday and Fridays from 12:00 p.m. - 1:15 p.m. with Gimell R.
A mind-body practice that allows one to experience the present moment through balanced alignment in physical postures (asanas), deep breathing practices (pranayama), and mindful awareness by compassionately listening to one's body.

Gentle Flow
Mondays from 5:00 p.m. - 6:00 p.m. with Jonathan
A great way to begin the week. Unwind through slower, rhythmic movements that relax the mind and stretch out the body.

Power Flow
Tuesdays and Thursdays from 12:00 p.m. - 1:00 p.m. with Ruxin F.
This class will challenge your body and mind as you move through postures in progressive, fun and energetic sequences to find your edge.

Strength & Mobility Flow
Monday, Wednesday and Fridays from 9:00 a.m. - 10:15 a.m. with Sarah G.
A dynamic class that pulling from principles of traditional and vinyasa yoga practices. We will work with large and small frame movements, with a specific focus on spinal and joint mobility exercises. Monday classes have specific focus on shoulders, Wednesday on hips and Friday is a fusion which include more core and spinal mobility work.

Yin Yoga
Tuesdays and Thursdays from 5:30 p.m. - 6:30 p.m. with Tilly S.

All levels- This 60 minute slow and mindful practice, is intended to apply moderate stress to the connective tissues allowing for increased circulation in the joints. We will hold poses for 3-6 minutes, these poses are restorative in nature. Yin Yoga is amazing for gaining flexibility and serves as an exceptional parallel to a “yang” or “Power Flow” practice. Expect to leave class with a similar feeling as if you've just received a deep tissue massage.

Equipment recommended: Yoga Mat, blocks and 1-2 bolsters, if you don’t have bolsters pillows are a great substitute.

Energetic Detox Flow
Wednesdays from 5:00 p.m. - 6:00 p.m. with Lydia W.

All-levels class designed to reset your body after a long day. We will focus on twists, core, heart and hip openers to cultivate some energy and realign our bodies. You'll leave feeling refreshed and more mobile than before! Modifications will be readily given and no prior experience with yoga is required.

Cooking Demos

Join us for a live-streamed cooking demos ("zooking" zoom+cooking). Register Here. Once registered you will receive an email with a zoom link and passcode. Use the zoom link to access the cooking demo. You are welcome to follow along and cook with your instructor or you can simply watch and enjoy. Conversation is encourage. The cooking demo will explore different healthier choice meals that are relatively quick and easy to make. For questions about the cooking demo, please email Sarah at The schedule of recipes for the fall semester is as follows:

Summer 2021 Semester Recipe


Previous Fall 2020 semester recipes

  1. Autumn Dijon Chicken Sheet for Vegetarians Breaded Tofu steak and Veggies – Wed. Aug. 26, 2020
  2. Tabbouleh Salad with a garbanzo bean and feta upgrade - Wed. Sept. 16
    • Will demo gluten free version too with ½ cooked quinoa in place of bulgur
    • additions – chickpeas and feta cheese as well as adding cucumber
  3. Kidney Bean Curry - Wed. Oct. 21, 2020
  4. Superfood Breakfast Options- Red Quinoa, Walnuts and Blueberries and Popped Amaranth with Cocoa - Wed. Nov. 18
    • About 1 ½ to 2 cups red green quinoa, one cinnamon stick optional seasonings: ground nutmeg, whole cloves, cardamom powder, vanilla extract, ground allspice, ground ginger powder ½ cup nuts of choice - walnuts, pistachios, pecans etc. fresh blueberries ½ cup to 2 ½ cups milk or vegan based milk such as almond milk, cashew milk, coconut milk etc Amaranth grain, sugar or honey (optional) , cocoa powder, salt, cinnamon, cardamom powder (optional), vanilla extract (optional) milk or vegan based milk such as almond milk, cashew milk, coconut milk etc.
  5. Date and Almond Fudge - Thurs. Dec. 3, 2020
  6. Poached Pears - Weds. Dec. 9, 2020

Previous Recipes


  1. Tilapia Fish Tacos or Tempeh Tacos – July 2, 2020
    • If you missed the demo, check out the recorded video.
    • For tortillas, you will need corn masa and ground amaranth flour. If you cannot find Amaranth flour, you can make the tortillas with 100% corn.
    • The recipe for the corn-amaranth tortillas is 1/2cup dry corn masa, 1/2cup amaranth flour, 1 pinch of salt. Mix dry ingredients. Next add warm water (about 1/2 cup maybe a little more) until you make a dough. Let the dough rest for 10 minutes. Roll the dough into five small dough balls. Use a tortilla press to flatten them to about 1/8" thick. If you do not have a tortilla press, you can use a rolling pin. Also, you can flatten them between two plates. Next, cook these on a hot skillet or comal until they start to puff up and show brown spots (~two to three minutes per side). Serve warm. If you make these in advance, you will need to reheat them on a skillet otherwise they may be too stiff.
    • I will be using a tortilla press to make the tortillas, however, I will demo how to roll them out by hand if you do not have a press.
  2. Pickled Turnips, Beets and Fennel – July 9, 2020
    • If you missed the demo, check out the recorded video.
    • You will need clean Mason Jars for the pickling. Pickles will need a few days to ferment.
    • We will also start the Sourdough starter tutorial after pickles have been made.
  3. Sauteed Fennel with Garlic - July 16, 2020
    • If you missed the demo, check out the recorded video.
    • We will do a Sourdough starter check-in
  4. Sourdough Bread and "What to do with leftover sourdough starter" – July 16, 2020
    • You will need a metric scale and will need to purchase a banneton basket if you are going to follow along.
    • You will need All-Purpose flour or Bread flour, kosher salt, your sourdough starter and water for the sourdough demo.
  5. Red Curry Tempeh Summer Rolls– July 23, 2020
    • Veggie Stock Tutorial
  6. Spicy Ethiopian Red Lentil Stew with homemade Veggie stock - August 6, 2020
    • You will need to purchase the Berbere spice blend or make it at home. For a homemade Berbere recipe click here.
    • Berbere can be hot spicy, especially the blend you get at Ethiopian grocery stores or ordered online. If you do not like hot spicy, choose to make your own blend and leave out the chilies.
    • Pre-cook some basmati rice to accompany the dish for dinner.

June 2020

  1. Salmon and Asparagus Foil Packs with Garlic Butter Sauce – June 4, 2020
    For vegetarians, we will try out large Portobello mushrooms in a separate foil packet.
    • If you missed the demo, check out the recorded video.
    • Modifications/Substitutions
    • Olive oil in place of butter.
    • If you do not like "hot spicy" feel free to leave out hot sauce and add more dry herbs in place of the hot sauce. Recommended choices include Dill, Oregano, Parsley, or even Herbs de Provence blend.
    • Serve with Rice or Quinoa.
  2. Quick & Healthy Indian Mixed Vegetable "Sabji" – June 11, 2020
    • If you missed the demo, check out the recorded video.
    • Modifications/Substitutions
    • You do not have to use olive oil, you can use canola, grapeseed or the vegetable based oil of your choice.
    • If you do not like "hot spicy" feel free to leave out the cayenne pepper or green chilies. You can use paprika in place of these to add color without the heat.
    • You can use any frozen vegetable medley of your choice. If you do not want to use frozen veggies, you can use a combination of pre-cooked sweet corn, raw chopped carrots, raw chopped green beans, and peas.
    • Most of the spices can be found at Fiesta grocery store in the international section. You can also go to your local Indian/South Asian Grocery store.
    • Hing (Asafetida powder) is optional, but it does help with digestion.
    • Feel free to add chopped tomatoes, chopped red or yellow onion, and/or a few teaspoons of ginger-garlic paste.
    • Serve with Rice and Spiced Greek Yogurt (Greek yogurt mixed with curry powder, ground cumin and salt).
    • Cooking the Sabji dish will go by fairly quickly, I will review how to make pizza dough with the remaining time in preparation for week 3 Pesto Vegetable Pizza Recipe. (both gluten based and gluten free options pizza dough options will be explored).
  3. Pesto Vegetable Pizza Recipe – June 18, 2020
    • If you missed the demo, check out the recorded video.
    • Modifications/Substitutions
    • You can use store bought pesto sauce, or even better, you can make it homemade. I will be demonstrating this: Homemade Pesto Recipe using walnuts in place of pine nuts.
    • Dough Recipe (please partially bake this prior to 4:30pm June 18 if you are going to follow along.)
    • To view the steps, go to 14:34 min on this video.
    • Cut the recipe in half if you want thin crust.
    • Gluten-Free Dough Recipe (please partially bake the pizza dough prior to 4:30pm June 18 if you are going to follow along.)
    • To view the steps, go to 31:10 min on this video.
    • I added about 1 tbsp. of whey protein isolate to help with the dough's consistency.
  4. Quinoa Stuffed Bell Peppers – June 25, 2020
    • If you missed the demo, check out the recorded video.
    • Modifications/Substitutions
    • You can use rice, wild rice or millet in place of the quinoa.
    • You can use the cheese of your choice in place of the pepper jack cheese.
    • You can substitute parsley in place of cilantro if you do not like the taste of cilantro.
    • Feel free to use fresh chilies, chopped tomatoes, chopped onion, & chopped garlic in place of the canned items/spices.
    • Notes: Please pre-make your 3 cups of quinoa prior to the demo if you are going to follow along with me.
    • Choose peppers that have a wider base. They will be more stable when transferring in and out of the oven.
    • The recipe will make a substantial amount of filling. You can place leftover filling in the fridge for a later date or simply cut the recipe by half.

DISCLAIMER: The Rice University Recreation Center provides recreational programming and information for educational purposes. Please consult a healthcare professional before beginning this or any other fitness or recreation program to determine what is best suited for you and your needs. If at any point you begin to feel faint, dizzy, any physical pain, or shortness of breath, please stop participating immediately and if symptoms persist, call your health care provider or 911 in the case of an emergency.