November 3-8 Wednesday 5 Xpress Sport Conditioning

Transcription

1 5:30 8:30 9:45 3 ½ & ½ Step & Strength 4 Core Initiatives November Xpress Sport Conditioning Wendy HIIT w/strap Work 6 Tabatha Flow 7 Body Bar+ 8 9:00 Body Bar Kerri 10:15 Cardio Dance 11:00 Bryson Ginny 5:45 Body Bar+ 7:00 Kim Class Descriptions: Step: Step up on, straddle and lunge off of our 4 inch platform to build cardiovascular endurance and enhance low body strength. Platforms can be raised by 2 inch increments to obtain desired stepping height. Zumba: A fusion of hypnotic Latin rhythms with easy-to-follow, calorie-burning, body-energizing, awe-inspiring movements to create a one-of-a-kind dance fitness class that will blow you away! Cardio Dance: Shake up your workout--literally, in this fun fitness dance class! Body Bar: Weighted bars (9-,12-,15-,18-,22-, 24-,30- and 36-lbs) are used for a full-body workout. Music is used to set tempo and enhance this sculpting class. Body Bar+: Resistance training using a variety of props in addition to the Body Bar. Body Bar : Body Bar strength training with short bursts of cardio and matwork. HIIT w/strap Work: High Intensity Interval Training with our Jungle Gym suspension trainers, using the Tabata design of 20 seconds of work, followed by 10 seconds of rest. Class is 45 minutes (includes set up and break down). Limited number of trainers available please sign up prior to class at the front desk. Sport Conditioning: Get ready for an intense workout! This class takes advantage of multiple areas within our facility, including our indoor track, basketball court, hallways and stairwells, to make this class different and fun! Recreational and serious athletes welcome! Core Initiatives: A fusion of Pilates-inspired techniques as seen in Pure Barre, The Bar Method, V-Core and Booty Barre. This class is all about creating long, lean muscle shaping the abs, hips, thighs, seat and arms. Exercises include small ball matwork for core strength and balance, shoulder isolation with light weight and standing barre work to target hips, thighs and seat. This class is done with bare feet, creating a strong foundation to build better balance and symmetry. A sticky mat is recommended. Strength: Variety of props used (bars, dumbbells, medicine balls, stability balls, tubing) to tone and strengthen the body. Xpress: 45 minutes of scheduled format ½ & ½: 30 minutes each of 2 different styles of classes. SilverSneakers : Have fun and move to the music through a variety of exercises designed to increase muscular strength, range of movement and activities for daily living. Hand-held weights, elastic tubing with handles, a SilverSneakers ball are offered for resistance, and a chair is used for seated and/or standing support. SilverSneakers : Combine fun with fitness to increase your cardiovascular and muscular endurance power with a standing circuit workout. Upper body strength work with hand-held weights, elastic tubing with handles and a SilverSneakers ball is alternated with non-impact aerobic choreography. A chair is offered for support, stretching and relaxation exercises. : Increase joint and muscle flexibility & strength with postures that open the body. Learn to use physical and mental awareness to release areas of tension. Sticky mat recommended; no shoes, please. Flow : A form of yoga utilizing various postures to build heat in the body while focusing on the flow of breath and movement. Flow yoga emphasizes a balance of strength and flexibility through holding poses longer as well as incorporating a vinyasa style with greater variety of postures and fluid transitions. Poses will include forward folds, backbends, twists and inversions. Previous yoga experience is advised. Sticky mat recommended; bare feet recommended. : A very gentle form of yoga with minimal transition work focusing on complete and total release of the entire body. This class is all about flexibility and release. Sticky mat recommended; no shoes, please. Please let us know how we can better accommodate you and keep your workouts motivating & enjoyable! You can do this simply by filling out a comment card located in the front lobby area. I welcome your comments and suggestions and will gladly contact you personally! Thank you! O Connor, Group Fitness Coordinator

2 Energetic music in our low-light cycling studio is used to set the mood here! Our indoor cycling classes are fun and intense! Get a great low body workout concentrating on power, speed and endurance. All levels welcome! November 3-8 5:30 3 Amy :30 6:00 Stacy Bryson 9-10 Wendy Please sign in at the front desk 30 minutes before class to reserve a bike. You MUST be in studio at least 5 minutes before class starts to keep your reservation. Towel and water bottle highly recommended. Stiff-soled shoes also recommended. SPD pedals on all bikes. Properties of rebound, speed, travel, surface and suspension are utilized for a well-balanced water workout. Props, such as noodles and handbells, may also be used for stability and added resistance. November :30-9:30 Tabatha Please be sure to dry off before entering shower and locker room. Use extreme caution when walking on tile/concrete floors. They are very slippery when wet. Stay on rubber matting. Sports Center 701 N. 35 th St. Morehead City NC (252)

3 5:30 8:30 10 Body Bar+ 11 November Xpress Bootcp Kim /20/20 Cardio/Strength /Core 15 9:00 HIIT 9:45 11:00 40/20 /Strength Stretch/Matwork 10:15 40/20 Cardio Dance/Core Wendy 5:45 Body Bar 7:00 Kerri Core Strength Vinyasa Class Descriptions: Step: Step up on, straddle and lunge off of our 4 inch platform to build cardiovascular endurance and enhance low body strength. Platforms can be raised by 2 inch increments to obtain desired stepping height. Zumba: A fusion of hypnotic Latin rhythms with easy-to-follow, calorie-burning, body-energizing, awe-inspiring movements to create a one-of-a-kind dance fitness class that will blow you away! Cardio Dance: Shake up your workout--literally, in this fun fitness dance class! Body Bar: Weighted bars (9-,12-,15-,18-,22-, 24-,30- and 36-lbs) are used for a full-body workout. Music is used to set tempo and enhance this sculpting class. Body Bar+: Resistance training using a variety of props in addition to the Body Bar. Body Bar : Body Bar strength training with short bursts of cardio and matwork. Bootcp: A cardio/strength conditioning class that pushes you to give it your all! You may experience track running, intense drill work, jump roping, and/or plyometric exercises. Piloxing: A unique fusion of vertical Pilates and boxing with a little bit of dance that will push you past your limits! This is a barefoot class shoes are optional. ½ lb weighted gloves are also optional and can be purchased at front desk. HIIT: High Intensity Interval Training, using the Tabata design of 20 seconds of work, followed by 10 seconds of rest. Class is 45 minutes Xpress: 45 minutes of scheduled format Cardio: Instructor will lead you through a series of exercises to elevate the heart rate. Exercises could include Step, Kickbox, Low, etc. Core: Resistance exercises challenging core muscle strength. May include Pilates-inspired movement. Strength: Variety of props used (bars, dumbbells, medicine balls, stability balls, tubing) to tone and strengthen the body. 20/20/20: 20 minutes of 3 different workouts offered in 1 hour. A great way to experience 3 classes in 1! 40/20: 40 minutes of cardio followed by 20 minutes of strength training. SilverSneakers : Have fun and move to the music through a variety of exercises designed to increase muscular strength, range of movement and activities for daily living. Hand-held weights, elastic tubing with handles, a SilverSneakers ball are offered for resistance, and a chair is used for seated and/or standing support. SilverSneakers : Combine fun with fitness to increase your cardiovascular and muscular endurance power with a standing circuit workout. Upper body strength work with hand-held weights, elastic tubing with handles and a SilverSneakers ball is alternated with non-impact aerobic choreography. A chair is offered for support, stretching and relaxation exercises. : Increase joint and muscle flexibility & strength with postures that open the body. Learn to use physical and mental awareness to release areas of tension. Sticky mat recommended; no shoes, please. Core Strength Vinyasa : Utilize the deep core line to gain flexibility and strength in this vigorous flow-style yoga class. Generate heat from the inside out by synchronizing breath with core cues. : A very gentle form of yoga with minimal transition work focusing on complete and total release of the entire body. This class is all about flexibility and release. Sticky mat recommended; no shoes, please. Stretch/Matwork: This gentle class focuses on building symmetry in the body for improved posture and balance by lengthening the muscles in the front of the body where we tend to hold the most tension and gently engaging muscles along the back of the body where we tend to be a little weaker. A fusion of modified -inspired poses for stretching and releasing with basic Pilates-inspired exercises for building a strong, healthy spine. Sticky mat and no shoes recommended. Please let us know how we can better accommodate you and keep your workouts motivating & enjoyable! You can do this simply by filling out a comment card located in the front lobby area. I welcome your comments and suggestions and will gladly contact you personally! Thank you! O Connor, Group Fitness Coordinator

4 Energetic music in our low-light cycling studio is used to set the mood here! Our indoor cycling classes are fun and intense! Get a great low body workout concentrating on power, speed and endurance. All levels welcome! November :30 10 Amy :30 6:00 Bryson Stacy 9-10 Ginny Please sign in at the front desk 30 minutes before class to reserve a bike. You MUST be in studio at least 5 minutes before class starts to keep your reservation. Towel and water bottle highly recommended. Stiff-soled shoes also recommended. SPD pedals on all bikes. Properties of rebound, speed, travel, surface and suspension are utilized for a well-balanced water workout. Props, such as noodles and handbells, may also be used for stability and added resistance. November :30-9:30 Tabatha Please be sure to dry off before entering shower and locker room. Use extreme caution when walking on tile/concrete floors. They are very slippery when wet. Stay on rubber matting. Sports Center 701 N. 35 th St. Morehead City NC (252)

5 5:30 8:30 9:45 11:00 17 Body Bar w/cardio Drills 18 Pilates Matwork November Xpress HIIT w/strap Work Kickbox w/strength Intervals 20 Tabatha 21 Core Strength Vinyasa 22 9:00 ½ & ½ Step & Strength 10:15 Cardio Dance 5:45 7:00 Class Descriptions: Step: Step up on, straddle and lunge off of our 4 inch platform to build cardiovascular endurance and enhance low body strength. Platforms can be raised by 2 inch increments to obtain desired stepping height. Zumba: A fusion of hypnotic Latin rhythms with easy-to-follow, calorie-burning, body-energizing, awe-inspiring movements to create a one-of-a-kind dance fitness class that will blow you away! Cardio Dance: Shake up your workout--literally, in this fun fitness dance class! Body Bar: Weighted bars (9-,12-,15-,18-,22-, 24-,30- and 36-lbs) are used for a full-body workout. Music is used to set tempo and enhance this sculpting class. Body Bar w/cardio Drills: A great combination of strength and cardio, this class utilizes our weighted body bars with intervals of heart pumping cardio-focused drills. Piloxing: A unique fusion of vertical Pilates and boxing with a little bit of dance that will push you past your limits! This is a barefoot class shoes are optional. ½ lb weighted gloves are also optional and can be purchased at front desk. Xpress: 45 minutes of scheduled format HIIT w/strap Work: High Intensity Interval Training with our Jungle Gym suspension trainers, using the Tabata design of 20 seconds of work, followed by 10 seconds of rest. Class is 45 minutes (includes set up and break down). Limited number of trainers available please sign up prior to class at the front desk. Kickbox w/strength Intervals: Punch, kick, squat and lunge in our high-energy, low/high-impact aerobic kickboxing workout with intervals of strength training using a variety of props. Strength: Variety of props used (bars, dumbbells, medicine balls, stability balls, tubing) to tone and strengthen the body. ½ & ½: 30 minutes each of 2 different styles of classes. SilverSneakers : Have fun and move to the music through a variety of exercises designed to increase muscular strength, range of movement and activities for daily living. Hand-held weights, elastic tubing with handles, a SilverSneakers ball are offered for resistance, and a chair is used for seated and/or standing support. SilverSneakers : Combine fun with fitness to increase your cardiovascular and muscular endurance power with a standing circuit workout. Upper body strength work with hand-held weights, elastic tubing with handles and a SilverSneakers ball is alternated with non-impact aerobic choreography. A chair is offered for support, stretching and relaxation exercises. Pilates Matwork: Build balance and core strength with exercises focusing on spine extension, flexion, and rotation through joint stabilization. Sticky mat recommended; bare feet recommended. : Increase joint and muscle flexibility & strength with postures that open the body. Learn to use physical and mental awareness to release areas of tension. Sticky mat recommended; no shoes, please. Core Strength Vinyasa : Utilize the deep core line to gain flexibility and strength in this vigorous flow-style yoga class. Generate heat from the inside out by synchronizing breath with core cues. : A very gentle form of yoga with minimal transition work focusing on complete and total release of the entire body. This class is all about flexibility and release. Sticky mat recommended; no shoes, please. Please let us know how we can better accommodate you and keep your workouts motivating & enjoyable! You can do this simply by filling out a comment card located in the front lobby area. I welcome your comments and suggestions and will gladly contact you personally! Thank you! O Connor, Group Fitness Coordinator

6 Energetic music in our low-light cycling studio is used to set the mood here! Our indoor cycling classes are fun and intense! Get a great low body workout concentrating on power, speed and endurance. All levels welcome! November :30 17 Stacy :30 6:00 Ginny Tabatha Amy 9-10 Please sign in at the front desk 30 minutes before class to reserve a bike. You MUST be in studio at least 5 minutes before class starts to keep your reservation. Towel and water bottle highly recommended. Stiff-soled shoes also recommended. SPD pedals on all bikes. Properties of rebound, speed, travel, surface and suspension are utilized for a well-balanced water workout. Props, such as noodles and handbells, may also be used for stability and added resistance. November :30-9:30 Ginny Please be sure to dry off before entering shower and locker room. Use extreme caution when walking on tile/concrete floors. They are very slippery when wet. Stay on rubber matting. Sports Center 701 N. 35 th St. Morehead City NC (252)

7 5:30 8:30 9:45 11:00 24 Crosstrain Tabatha Core November Xpress Cardio/Strength Stacy Stretch/Matwork 27 HAPPY THANKSGIVING :00 Cardio/Strength Intervals Kerri 10:15 Cardio Dance 5:45 Body Bar Cardio Dance 7:00 Kim Core Strength Vinyasa Class Descriptions: Step: Step up on, straddle and lunge off of our 4 inch platform to build cardiovascular endurance and enhance low body strength. Platforms can be raised by 2 inch increments to obtain desired stepping height. Zumba: A fusion of hypnotic Latin rhythms with easy-to-follow, calorie-burning, body-energizing, awe-inspiring movements to create a one-of-a-kind dance fitness class that will blow you away! Cardio Dance: Shake up your workout--literally, in this fun fitness dance class! Body Bar: Weighted bars (9-,12-,15-,18-,22-, 24-,30- and 36-lbs) are used for a full-body workout. Music is used to set tempo and enhance this sculpting class. Crosstrain :Test your power and endurance by combining strength and agility movements in this cross training class. 10 minute warmup, 20 minute strength and 30 minute workout and stretch. All levels welcome! Core : A series of challenging core exercises performed in a cycle with little rest in between sets/stations. May include Pilates-inspired movement. Cardio/Strength : High-energy movements and strength building exercises performed in a cycle with rest in between sets/stations. All levels welcome! Cardio/Strength Intervals: High-energy movements and strength building exercises performed alternately, interval style. All levels welcome! Piloxing: A unique fusion of vertical Pilates and boxing with a little bit of dance that will push you past your limits! This is a barefoot class shoes are optional. ½ lb weighted gloves are also optional and can be purchased at front desk. Xpress: 45 minutes of scheduled format SilverSneakers : Have fun and move to the music through a variety of exercises designed to increase muscular strength, range of movement and activities for daily living. Hand-held weights, elastic tubing with handles, a SilverSneakers ball are offered for resistance, and a chair is used for seated and/or standing support. SilverSneakers : Combine fun with fitness to increase your cardiovascular and muscular endurance power with a standing circuit workout. Upper body strength work with hand-held weights, elastic tubing with handles and a SilverSneakers ball is alternated with non-impact aerobic choreography. A chair is offered for support, stretching and relaxation exercises. : Increase joint and muscle flexibility & strength with postures that open the body. Learn to use physical and mental awareness to release areas of tension. Sticky mat recommended; no shoes, please. Core Strength Vinyasa : Utilize the deep core line to gain flexibility and strength in this vigorous flow-style yoga class. Generate heat from the inside out by synchronizing breath with core cues. : A very gentle form of yoga with minimal transition work focusing on complete and total release of the entire body. This class is all about flexibility and release. Sticky mat recommended; no shoes, please. Stretch/Matwork: This gentle class focuses on building symmetry in the body for improved posture and balance by lengthening the muscles in the front of the body where we tend to hold the most tension and gently engaging muscles along the back of the body where we tend to be a little weaker. A fusion of modified -inspired poses for stretching and releasing with basic Pilates-inspired exercises for building a strong, healthy spine. Sticky mat and no shoes recommended. Please let us know how we can better accommodate you and keep your workouts motivating & enjoyable! You can do this simply by filling out a comment card located in the front lobby area. I welcome your comments and suggestions and will gladly contact you personally! Thank you! O Connor, Group Fitness Coordinator

8 Energetic music in our low-light cycling studio is used to set the mood here! Our indoor cycling classes are fun and intense! Get a great low body workout concentrating on power, speed and endurance. All levels welcome! November :30 8:30 6: HAPPY THANKSGIVING 28 Tabatha Stacy Please sign in at the front desk 30 minutes before class to reserve a bike. You MUST be in studio at least 5 minutes before class starts to keep your reservation. Towel and water bottle highly recommended. Stiff-soled shoes also recommended. SPD pedals on all bikes. Properties of rebound, speed, travel, surface and suspension are utilized for a well-balanced water workout. Props, such as noodles and handbells, may also be used for stability and added resistance. November :30-9:30 Ginny Please be sure to dry off before entering shower and locker room. Use extreme caution when walking on tile/concrete floors. They are very slippery when wet. Stay on rubber matting. Sports Center 701 N. 35 th St. Morehead City NC (252)