GROUP EXERCISE acac SHORT PUMP

Transcription

1 How to have a successful grou class exerience: Wear comfortable clothes and aroriate footwear. Please refrain from wearing erfumes or heavily scented lotions. Please limit ersonal conversations during class and refrain from using cell hones in the studios. Bring a water bottle and towel (required for cycle classes). Arrive early so you have time to set u equiment and seak with the instructor if you have any questions. The warm-u is essential to your safety. Do not enter a class more than 10 minutes after the listed start time. Choose imact and choreograhy otions that feel right to you. Listen to your body and do what is comfortable. Cool-down and stretching are imortant comonents to a grou class and your safety. Please do not leave class early. GROUP EXERCISE acac SHORT PUMP 5:30-6:15am & Strength 6:15-7:00am Tabata EX 6:30-7:15am 6:15-7:00am Tabata EX 6:30-7:15am Rhythm Ride 5:45-6:30am EX 8:00-9:00am & Strength 8:15-9:00am EX 8:30-10:00am & Yoga (C & Y) 8:15-9:00am 9:00-9:45am 9:00-10:00am BODYATTACK 9:05-10:05am 10:00-11:00am 10:30-11:00am 101 (1st Mon. Only) 11:00-11:30am 101 (3rd Sun. Only) 11:35am-12:15m Gold EX 11:35am-12:15m Gold EX 11:35am-12:20m adatable movement 9:45-10:45am 11:15-11:30am :30am-12:30m 12:00-12:45m 12:00-12:45m EX 12:00-12:45m 12:00-12:45m EX 12:00-12:45m 12:30-1:15m Sh Bam 12:50-1:00m 4:30-5:15m EX 12:50-1:00m 4:30-5:30m 12:50-1:00m 4:00-5:00m 4:30-5:15m 4:30-5:15m EX 5:30-6:15m 5:30-6:30m 6:30-7:30m & Strength 6:30-7:30m BODYATTACK EX 6:35-7:05m Plus 7:15-8:15m 4:30-5:15m 5:20-5:50m Plus 5:50-6:35m 6:00-7:00m 6:35-7:35m 7:45-8:30m EX 4:30-5:15m Kids 4:30-5:30m 5:30-6:15m 5:30-6:15m Sh Bam 6:30-7:30m 6:30-7:15m Ex 7:30-8:30m Line Dancing 5:30-6:30m 5:45-6:45m 6:00-7:00m 6:30-7:30m STRONG by 7:45-8:30m EX 5:30-6:30m 6:30-7:30m BollyX Studio Grou Exercise Studio Youth class 10 or 15 minute class.r.e..-friendly class Children ages 9 to 12 may enjoy grou exercise classes when taken with a arent. BodyPUMP TM classes are reserved for children 13 years and older. Grou classes are held seven days a week and are included in your acac membershi. Please consult the class descritions on the following ages to choose the right class for you. This information is also available at the Front Desk and online at acac.com. In the class schedules on the following ages, look for classes highlighted in green. This color indicates classes aroriate for new articiants. If you are not sure where to start, ask an acac team member for assistance. 7:20-8:05m EX

2 MIND BODY acac SHORT PUMP H.I.I.T. the Mat Vinyasa 6:30-7:30am Yoga Fusion 6:30-7:30am 6:30-7:30am Vinyasa Vinyasa 8:00-9:15am Hatha Yoga I 8:30-10:00am & Yoga (C & Y) 9:15-10:30am 9:15-10:30am 9:15-10:30am Vinyasa 10:00-11:00am Pilates H.I.I.T. the Mat Pilates 10:30-11:45am Vin/Yin 10:35-11:35am 10:30-12:00m Vinyasa 12:00-1:30m Ashtanga 4:30-5:15m EX 5:30-6:30m 6:00-7:15m Vinyasa 7:30-8:30m Restorative Yoga 12:00-1:15m Vin/Yin 4:30-5:30m Vinyasa I/II 6:00-7:15m 6:30-7:30m Pilates 7:30-8:30m Meditation Vinyasa II/III 12:00-1:30m Ashtanga 12:30-1:15m EX 5:35-6:20m 6:00-7:15m Vinyasa II/III 6:30-7:15m Kids Yoga 7:30-8:30m Hatha Yoga I 12:00-1:15m Vinyasa II/III 4:30-5:45m Vin/Yin 12:00-1:15m Rockin Vinyasa Get current schedule information on acac.com. Classes are subject to change. 6:00-7:00m 7:15-8:30m 5:30-6:45m 11:45am-12:30m 12:30-1:30m Prenatal Yoga 1:30-2:30m Yoga 101 ( Every 3rd Sat.) (CR) 2:00-3:00m 3:15-4:30m 4:45-6:00m Yoga Studio Studio Conference Room Grou Exercise Studio Youth class.r.e..-friendly class AQUATIC EXERCISE acac SHORT PUMP All Aquatic Exercise classes are.r.e..-friendly! 8:30-9:15am Dee Water Exercise 8:30-9:15am 8:30-9:15am 10:00-11:00am EX 9:15-10:00am 9:15-10:00am Aqua Zumba 9:15-10:00am Dee Water Exercise Activity Pool Warm Water Pool 12:30-1:15m Aqua Yoga 12:30-1:15m 12:30-1:15m 12:30-1:15m 12:30-1:15m 5:30-6:15m 3:30-4:15m 6:15-7:00m Aqua 3:30-4:15m Aqua Yoga 6:30-7:30m 7:00-7:45m Dee Water Exercise

3 GROUP EXERCISE acac MIDLOTHIAN 5:30-6:00am Tabata 30 5:30-6:15am 5:30-6:15am EX 5:45-6:30am 8:00-9:00am Cardio Fusion Cardio Fusion Cardio Moves Ballroom Boogie DanceFusion & Strength EX 9:15-9:45am 9:45-10:15am Tabata 30 EX/ Athletic EX (Alternating) 9:00-9:30am 9:00-10:00am 9:15-9:45am 10:00-11:15am & Strength 9:45-10:15am 101 First Fri. only 9:35-10:35am 10:00-10:45am 10:15-11:00am 10:15-11:00am 9:45-10:30am Les Mills Samler Lite n Lively 11:05-11:50am Gold 10:45-11:15am Lite n Lively EX 11:05-11:50am Gold 10:35-11:50am Tone (75) 10:35-11:50am 10:20-10:50am 101 First Sun. Only 11:30am-12:15m Lite Strength 11:15-11:45am Lite Strength EX 10:45-11:15am Lite n Lively EX 11:00am-12:00m 11:30am-12:30m 12:00-12:45m 11:35am-12:50m Tone (75) 11:15-11:45am Lite Strength EX 11:30am-12:30m 12:30-1:15m 12:15-1:00m RPM 12:15-1:00m 12:00-12:45m 2:30-3:00m 101 First Sun. only 12:00-12:45m EX 3:15-4:15m 4:30-5:15m Cardio Fusion EX 3:15-4:00m Ages 5-9 4:45-5:45m 4:30-5:30m 5:20-5:50m 4:30-5:30m 5:15-6:15m 4:30-5:30m 5:20-5:50m 5:30-6:00m 101 First Mon. only 6:00-7:00m 6:00-7:00m 6:15-7:00m 5:45-6:15m Tabata 30 6:30-7:15m EX 6:35-7:20m EX 6:00-7:00m 6:00-7:00m 6:15-7:00m 7:00-7:30m Cardio Lite 7:05-8:05m 5:45-6:30m 6:30-7:30m 6:35-7:20m EX 5:30-6:00m Kids Monthly Set. 22, Oct. 13, Nov. 10, Dec. 15 Studio A Studio B Studio Youth class Advanced sign-u recommended Register online at acac.com..r.e..-friendly class 7:05-7:50m EX 7:30-8:00m Lite Strength Children ages 9 to 12 may enjoy grou exercise classes when taken with a arent. BodyPUMP TM classes are reserved for children 13 years and older.

4 MIND BODY acac MIDLOTHIAN 7:30-8:45am Vinyasa II Multi Level Mat Pilates Integral Yoga I 10:30-11:45am Vinyasa II Integral Yoga I 10:30am-11:45am Vinyasa Yoga II Mat Pilates II 8:15-9:30am Hatha Yoga Flow 10:00-11:15am Integral Yoga I 10:30-11:45am Power Yoga EX 11:45am-1:00m 10:45-11:45am 12:00-1:15m Pilates 12:15-1:15m Restorative Yoga 10:45-11:45am 12:00-1:00m 12:00-12:45m 11:30am-12:45m Yoga 101 (First Saturday only) 3:15-4:15m 1:30-2:30m 12:00-12:45m 1:30-2:30m 12:00-1:15m 11:30am-12:30m 4:30-5:30m 5:15-6:30m Yoga Your Way (Second Fri. Only) 4:45-6:00m Hatha Yoga I 4:30-5:30m 5:45-7:00m Hatha Yoga I/II 7:00-8:00m 7:15-8:15m 5:30-6:30m 5:45-7:00m Hatha Yoga Flow 7:05-8:15m /III 4:30-5:30m 5:45-7:00m Integral Yoga II 5:30-6:30m 6:15-7:30m 6:30-7:45m Nia: Moving to Heal (Second Friday only) 6:30-7:30m Nia Samler (First Friday only) Studio A Studio B.r.e..-friendly class All of these classes are included in your acac membershi! Get current schedule information on acac.com. Classes are subject to change. AQUATIC EXERCISE acac MIDLOTHIAN All Aquatic Exercise classes are.r.e..-friendly! Dee Water Exercise 10:15-11:00am H.I.I.T. H 2 O Aquatic Moves 8:45-9:30am TabAqua H 2 O Sunday Samler Check acac.com for format 11:15am-12:00m 11:15am-12:15m 11:15am-12:00m Activity Pool Warm Water Pool 5:30-6:15m 6:15-7:00m TabAqua 6:15-7:15m Dee Water Exercise 6:15-7:00m H.I.I.T. H 2 O

5 CLASS DESCRIPTIONS AND LEVELS Aquatics Mind Body Grou Exercise Youth Class levels for Yoga and Mat Pilates: Essentials: Ideal for those new to the exercise method. Learn correct ositioning, osture/exercise names and roer breathing. Level I: Ideal for the more advanced beginner to intermediate. This class level refines your basics and introduces you to more difficult ostures or exercises. Level II: Ideal for the intermediate to advanced articiant. At this level, articiants should have the strength needed to correctly erform intermediate ostures and exercises. Transitions between exercises tend to be faster. Multi Level: Ideal for the advanced beginner (has attended enough classes to know the basics) through intermediate/advanced level. Otions will be introduced to address all levels. Class Name Class Descrition adatable Movement Arthritis H 2 O Aquatic Moves Aqua Yoga Ashtanga Ageless Grace Ballroom Boogie 101 BODYATTACK 101 Athletic BollyX Cardio Moves Cardio Fusion Cardio Lite Plus Designed to meet the articiant where they are to hel gain flexibility, range of motion, strength and balance by using simle movements borrowed from yoga and other formats. This class is erfect for those just starting out with exercise or have arthritis, movement disorders, or recovering from injury or stroke. These gentle exercise classes are designed to strengthen and tone muscles key to daily activities and to increase/ maintain joint flexibility and range of motion. Classes are held in a 90 degree warm water ool. Particiants use the unique roerties of water to strengthen the entire body. Styrofoam dumbbells are used. Low-imact and suitable for all fitness levels. Instructors add their individual style and flair to each workout, which consists of cardio, strength and core movements. Buoys and drag equiment may be used. Take yoga to the warm water. Relax, stretch and strengthen for a true mind-body aquatic exerience. Focus on your mind/body connection while adding increased flexibility and extra strength training to target your core muscles. A series of linked ostures that create a flowing class with dee breathing. is a modified ractice of the rimary series of Ashtanga yoga. A recise interlinking of ower yoga ostures creating continuous flow of movement and dee breathing. A fitness and wellness rogram based on 21 tools designed for all ages and abilities. Each of the 21 tools focus on anti-aging techniques (i.e. joint mobility, sinal flexibility, right/left brain coordination, balance and more). These movement exercises are natural and come with ease. This class is chair-based. A range of exercises and movements that imrove balance and core strength, and reduce the fear of falling. A fun cardio class that gets its base movements from ballroom dances, such as the Waltz, Foxtrot and Swing. Learn the rhythm and stes to each style while moving to great music. The class also includes intervals of strength. No exerience needed. No artner needed. Ballet insired workout that uses intensive isometric movements to scult and firm your body. An aquatic version is also offered. 101 introduces you to basic barre moves, osture and alignment. A sorts-insired cardio workout from Les Mills for building strength and stamina using interval training with athletic movements and strength and stabilization exercises. The high-energy, martial arts-insired, non-contact workout from Les Mills. Punch, kick and strike your way to fitness. No equiment or exerience required. The yoga-based Les Mills class that will imrove flexibility and strength while leaving you feeling calm and centered. Les Mills full-body weight workout choreograhed to music. Weights can easily be adjusted to accommodate all fitness levels. 101 introduces you to roer form and alignment to hel boost your confidence and exerience in class. An energizing workout from Les Mills that uses a height-adjustable ste and simle movements to ush your body into high gear. Athletic: Strong, functional ste training that unleashes ower and athleticism. This class is ideal for members seeking a challenging, results oriented ste workout without comlex ste choreograhy. A high energy Bollywood-insired dance-fitness class that combines dynamic choreograhy with the hottest music from around the world. This boxing class incororates segments of challenging cardiovascular circuits and is not just for athletes. Imact on the boxing bag is otional. A choreograhed aerobic workout with otions given for high and low-imact. Ends with some muscle conditioning. A light version, Lite n Lively, is also offered. Cardio Fusion is similar, but may also incororate an exercise ball, bosu or ste to mix it u and kee you moving. A lighter version, Cardio Lite, is also offered. Exerience the many benefits of a yoga ractice without having to get on the floor! This class includes dee breathing, balance, gentle stretching, strengthening, and guided relaxation. No yoga exerience required. Please wear comfortable clothing. A 10-min. class beyond sit-us and crunches to truly work your core. Plus: What you love about but in an extended 30 minute version.

6 CLASS DESCRIPTIONS AND LEVELS. cont. Aquatics Mind Body Grou Exercise Youth Class Name 101 & Strength & Yoga DanceFusion Dee Water Exercise Hatha Yoga I & II Hatha Yoga Flow H.I.I.T. The Mat H.I.I.T. H 2 O H 2 O Sunday Samler Integral Yoga I & II Kids Yoga Les Mills Samler Line Dancing Lite n Lively Mat Pilates I & II Multi-level Meditation Samler Power Yoga Prenatal Yoga Restorative Yoga Rhythm Ride Rockin Vinyasa Class Descrition A 30-minute challenging workout from Les Mills that exercises your muscles around the core. Instructors use guided imagery to take you on a cardiovascular journey on the bike. 101 is a 30 minute class designed for those new to indoor cycling. & Strength is interval style, combining aerobic challenges and strength intervals. & Yoga combines an intense 40-minute ride with 40 minutes of yoga linking breath to movement while emhasizing safe alignment. Exlore different rhythms from around the world including the Argentine Tango and the Indian Bhangra. This amazingly effective exloration of world dance styles is great fun for everyone! A cardiovascular conditioning class using a flotation belt. Slower-aced yoga that focuses on breath awareness, increased flexibility, imroved balance and gaining strength. Modifications are rovided as needed. A blend of various yoga styles to develo strength, flexibility and balance through oses, breath work, and dee relaxation that will leave you feeling calm, grounded, and energized! A yoga class that moves you fluidly from one ose to the next, linking breathing with movements and emhasizing safe alignment. This class will increase strength while develoing flexibility and balance. A moderate version of Vinyasa Yoga. This advanced blend of yoga and Pilates offers a more vigorous aroach to your Mind Body workout by giving you both strength and movement intervals. High Intensity Interval Training in the water combines intervals of work and recovery using the roerties of water to maximize effort while minimizing imact. Offers a variety of shallow water workouts to kee your body guessing. Check acac.com for each week s class format. A slower aced style of Hatha yoga that gently guides you through yoga oses, breath work, and dee relaxation. Integral II exands and deeens the asana format of Integral Yoga, including concentrated breath ractice (ranayama). A 45-minute class that will hel kids develo flexibility, work on coordination and balance, develo focus and concentration, boost self-esteem and confidence and strengthen the mind-body connection. Feed off the energy of others as you exerience one of the fabulous rograms that make u the Les Mills brand. Formats include BODYATTACK,,,,, and SH BAM. Check acac.com for each week s class format. Have a little fun while you exercise! You ll learn the latest dances to oular music from all genres. And not to worry we will get a little retro and bring out the Hustle and the Electric Slide! A low-imact, moderate-intensity cardiovascular workout. A series of exercises designed to strengthen the muscles of the core (abdominals, back and buttocks) and align the sine. Pilates exercises use breathing and secific ositioning to develo both strength and flexibility. A stress-reducing class that can hel you coe with anxiety, romotes better slee, and can imrove erformance on the job and in sorts. Oen to all levels, no revious exerience required. A low-imact aerobic workout combining dance, martial arts, and healing arts that s fun for everyone! No rior exerience needed. Rea the benefits of imroved flexibility, agility, mobility, strength, and stability. Samler: A samle of formats including Jams, new routine launches, Moving to Heal, Nia 52, Nia MOVE IT and Nia FreeDance. Enjoy a different exerience each first Friday. An advanced, higher intensity Vinyasa yoga class. Postures focus on core strength, arm balancing, and inversions. More advanced breathing techniques are also included. Preare your body and mind for the birth of your baby! Learn which oses are safe during regnancy, meet other execting mothers and learn to breathe dee and relax. Postures are resented in an easy-to-follow manner with lots of time for modifications. This class offers soft tissue release and dee relaxation, as well as breath work and guided meditation. An excellent choice for seniors, or anyone suffering from chronic illness or injuries, and those newer to yoga. You ll quickly be addicted to this 50 minute beat-buming arty on a bike. Ride to the Rhythm and feel the beat, with this erfectly choreograhed mix of uer bodywork, hills and drills, while getting lost with the intoxicating fusion of music. A mixed level Vinyasa set to ubeat rock music.

7 CLASS DESCRIPTIONS AND LEVELS. cont. Aquatics Mind Body Grou Exercise Youth Class Name Class Descrition Sh Bam Lite Strength STRONG by TabAqua Tabata An exress cycling class from Les Mills set to the rhythm of motivating music. This class is ideal for the avid cycler looking for maximum results in a short eriod of time. Les Mills fun loving, insanely addictive dance workout. No exerience required! A brief warm-u followed by conditioning for the entire body using weights and resistance tubing. Emhasizes form, technique and isolated movements. A light version called Lite Strength is also offered. STRONG (by ) is a total body high intensity interval training workout with music crafted to drive the intensity in a challenging rogression using your own body weight to reach your fitness goals. The Tabata method is used in this intense 45 minute water class to reare you for your day! Mix and match intervals to hel boost your metabolism. A high-intensity workout rotocol with fitness and weight loss benefits. Take your fitness to the next level with this challenging cardio and strength workout with music and coaching to insire you to work your hardest. Vin/Yin Exerience the best of both worlds in this 75 minute yoga class that is art Vinyasa and art Yin. Vinyasa Yoga I-III Yoga 101 Yoga Yoga Fusion Yoga Your Way Kids Aqua Tone Gold A more vigorous, flowing style of yoga that synchronizes movement with breath. The newest in aquatic exercise that rovides a low-imact, high-energy challenge for articiants of all fitness levels. Simle choreograhy set to great music. This dynamic workout combines strength, cardiovascular, and core exercises into one fun-filled hour. A beginner class rovides ste by ste direction of basic yoga oses. The best of both worlds! Bring the mindfulness of yoga to your workout. An intense balance of strength and movement intervals set to ubeat music A class for the new articiant and those who want to focus on yoga basics. A mind body class that will strengthen your core, lengthen your muscles and relax your mind. It is erfect for re/ ost workouts or as a stand alone on recovery days. Beginner friendly. This class rovides individualized instruction for common yoga oses. It covers deth, alignment, and modifications secific to your needs and to your own yoga ractice. Oen to all levels. Kids, take your fitness to the next level with this cardio and strength workout. Coaching to motivate and music to insire you to work hard while having fun! We take the work out of workout by mixing low-intensity and high-intensity Latin and Salsa insired moves for an interval-style, calorie-burning dance fitness arty. An aquatic version, tone version, kids class and senior class (Zumba Gold) are also offered. acac.com I Live your best.