CARDIO STRENGTH WINTER 2018 LAKEWOOD FAMILY YMCA EFFECTIVE: JANUARY-MARCH

Transcription

1 STRENGTH WINTER 2018 LAKEWOOD FAMILY YMCA EFFECTIVE: JANUARY-MARCH SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY 5:15-6am Doug 5:15-6:15am Nori 5:15-6am Doug 5:15-6:15am Nori 5:15-6am Mike/Nori 8:15-9:15am Donna /STRENGTH 5:30-6:25am Anna /STRENGTH 5:30-6:25am Anna /STRENGTH 5:30-6:25am Anna Y Staff 7:30-8:15am Steve 8:30-9:15am Sarah 7:30-8:15am 8:30-9:15am HIIT 9-10am Eric/Ryan Brandy Brandy STRENGTH Amy STRENGTH R.I.P.P.E.D. 10:15-11:15am Stefanie/Shiela 9:35-10:35am Amy Amy STEP 9:35-10:35am Sarah MixxedFit Anita STEP 9:35-10:35am Sarah 9:30-10:45am Youth Gym Elise STEP 10-10:30am 9:30-10:45am Youth Gym Elise STEP 10-10:30am 9:30-10:45am Youth Gym Elise 10:15-11:15am Fran /HIIT 10:45-11:45am Brandy R.I.P.P.E.D. 10:35-11:35am Shiela /HIIT 10:45-11:45am Sam R.I.P.P.E.D. 10:35-11:35am Shiela /HIIT 10:45-11:45am Sam 3-4pm HIIT 4:45-5:30pm Stefany 4:30-5:25pm HIIT 4:45-5:30pm Stefany 4:30-5:25pm Mary Jean 5:35-6:30pm Stefanie 5:35-6:30pm 5:30-6:15pm Matt 6-6:55pm Earl 5:30-6:15pm Scott 6-6:45pm Fran ZUMBA 6:45-7:45pm Kassy CYCLE CIRCUIT 6:40-7:40pm and Fran 6:45-7:45pm Donna 6:45-7:45pm Mertriss/Amy Denotes a family-friendly class. Bring your infants, toddlers, and young children for a full-body workout. All group exercise classes are youth-friendly class (ages 8 and up). Instructors reserve the right to dismiss a child from class if needed. Child must be actively participating in class to remain in the room. Learn more about registered classes and view schedules by visiting ymcapkc.org/lakewood or download the YMCA of Pierce and Kitsap Counties mobile app today! * is also offered on Tuesdays and Thursdays from

2 /STRENGTH CLASS DESCRIPTIONS: ADULT : A paddle sport created for all ages and skill levels. The rules are simple and the game is easy for beginners to learn, but can develop into a quick, fast-paced, competitive game for experienced players. : Use the ballet barre, light weights, isometric exercises and balance to firm, lengthen, lift and sculpt the core, arms, thighs, and glutes. : Boot camp style circuits in this fast-paced class will include agility, strength and cardio segments. This class may be offered outside, weather permitting. /STRENGTH: A total body workout that focuses on tightening and toning your body with intervals of cardio and strength. Hand weights, body bars, resistance bands, steps and resistance balls may be used. STEP: A high-energy workout for all fitness levels. Before taking part in a step class, please arrive a few minutes early to discuss bench height and basic steps with instructor. : Commit to you, your health, and your wellness by joining us on a journey through dance while we incorporate essential fitness elements to help you crush your personal goals. Sweat it out to a vast variety of music genres and dance styles to ensure you receive the most high calorie burning, core strengthening, physique toning and shaping experience. : Improve posture and physical function in this 30 minute version of our core class, as we focus on core strengthening exercises for abdominal and back muscles. CYCLE CIRCUIT: Bring your tennis shoes to this traditional cycling format broken up by intervals or strength training and plyometric exercises. : Build endurance and strength during this high-energy, interval class of cardio-muscular training. All fitness levels welcome. Bring a towel and water bottle. : Stop in for a drop-in game with friendly competition in a supportive environment. HIIT: High Intensity Interval Training is a form of cardio training in which you alternate short intervals with longer, slower intervals to recover. HIIT training not only helps performance, it also improves the ability of the muscles to burn fat. STRENGTH: Minimize muscular and joint stress while improving muscular endurance in this low impact class. MixxedFit : Combine explosive dancing and boot camp toning for a fun and effective workout. : Condition the total body through strength and endurance exercises using resistance equipment such as hand weights, body bars, resistance bands, steps, and resistance balls. R.I.P.P.E.D. : This high-intensity program utilizes free weights, resistance, and body weight and combines each of its components to help attain and maintain fitness in ways that are fun, safe, and effective. (Tension Resistance Exercise): A method of leveraged body weight exercises that integrates cardiovascular and functional strength training regimens. Safely perform hundreds of exercises that build strength, flexibility, balance, and mobility, and prevent injuries. : A Latin-inspired dance aerobic workout fueled by International music.

3 ABS WINTER 2018 LAKEWOOD FAMILY YMCA EFFECTIVE: JANUARY-MARCH SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY POWER GENTLE 9:35-10:30am Melody POWER GENTLE 9:35-10:30am Sandi POWER Melody GENTLE Eva TAI CHI Lihuang Mary Jean 10:40-11:40am 4:30-5:45pm Michelle 4:30-5:30pm Kitti 4:30-5:30pm Kitti/Peter 6:05-7:15pm Room 2 Olivia 6-7pm 6-7pm LIVESTRONG at the YMCA LIVESTRONG is a 12-week, small group program designed for adult cancer survivors. Conducted outside of medical facilities to emphasize that LIVESTRONG at the YMCA is about health, not disease. Contact Nelson Brewer at or nbrewer@ymcapkc.org to sign-up. Mondays and Wednesdays January 15-April 18 1:30-3pm YMCA Diabetes Prevention Program Learn how healthy eating habits and increasing physical activity can lower your risk for developing diabetes. Participants work together in a supportive small group environment. Contact Cooper Springfield at or cspringfield@ymcapkc.org to learn more and register. Weight Training Seminars Learn the fundamentals of weight training at this seminar focusing on proper form and safety. Our trained staff will be on hand to teach upper and lower body workouts and answer any questions you have about weight training. Seminars are offered one Sunday a month from 2-3:30pm. Contact Nelson Brewer at or nbrewer@ymcapkc.org. Seminar Dates January 28, February 25, March 25, April 29 Cost $10 All group exercise classes are youth-friendly class (ages 8 and up). Instructors reserve the right to dismiss a child from class if needed. Child must be actively participating in class to remain in the room. Our Mission: To put Christian principles into practice through programs that build a healthy spirit, mind, and body for all.

4 ABS CLASS DESCRIPTIONS: : Use the ballet barre, light weights, isometric exercises and balance to firm, lengthen, lift and sculpt the core, arms, thighs and glutes. : Improve posture and physical function in this 30 minute version of our core class, as we focus on core strengthening exercises for abdominal and back muscles. GENTLE : Alignment, core strength, flexibility and relaxation, are the focus of class and is accessible to all. Ideal for those preferring a more gentle practice. : Gentle rhythmic movements focusing on breath, flexibility, strength and core stabilization. For all levels! POWER : Combining dance, martial arts and healing arts is a creative way to foster health and well-being in body, mind and spirit during this fun and expressive cardio workout. TAI CHI: Tai Chi generates and circulates vital energy around the body by following certain principles of movement, posture and breathing. (Tension Resistance Exercise): A method of leveraged body weight exercises that integrates cardiovascular and functional strength training regimens. Safely perform hundreds of exercises that build strength, flexibility, balance, and mobility, and prevent injuries. : With an emphasis on synchronized breath and movement, you will move through Sun Salutations and other poses that encourage the power of inhaling and exhaling. : Control breathing through a series of flowing movements designed to strengthen and lengthen muscles while developing a mind-body connection. Guidance through yoga postures improves strength, balance and flexibility.

5 ACTIVE OLDER ADULTS WINTER 2018 LAKEWOOD FAMILY YMCA EFFECTIVE: JANUARY-MARCH MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY PING PONG AND SHUFFLEBOARD Youth Center HEALTHY HEART PING PONG AND SHUFFLEBOARD Youth Center HEALTHY HEART Melanie PING PONG AND SHUFFLEBOARD Youth Center HEALTHY HEART TAI CHI Lihuang STRENGTH POTLUCK Community Room Last Wednesday of the month STRENGTH GENTLE 9:35-10am GENTLE 9:35-10am CIRCUIT 10:35-11:30am CIRCUIT 10:35-11:30am GENTLE Eva 10:40-11:40am SENIOR STRENGTH 11:45am-12:45pm A Alisha 11-11:55am Debbie SENIOR STRENGTH 11:45am-12:45pm A Alisha NEEDLE CRAFTS 11am-1:30pm Community Room Second and fourth Wednesday of the month 11-11:55am Debbie SENIOR STRENGTH 11:45am-12:45pm A Alisha POTLUCK 12:30-1:30pm Community Room Third Wednesday of the month Many of our low impact classes are also located in the pool. See our Water Aerobics schedule for more options. Our Mission: To put Christian principles into practice through programs that build a healthy spirit, mind, and body for all.

6 ACTIVE OLDER ADULTS CLASS DESCRIPTIONS: : A paddle sport created for all ages and skill levels, similar to tennis. The rules are simple and the game is easy for beginners to learn, but can develop into a quick, fast-paced, competitive game for experienced players. PING PONG AND SHUFFLEBOARD: A paddle sport created for all ages and skill levels, also known as table tennis, in which two or four players hit a lightweight ball back and forth across a table with a net using a small paddle. Easy to learn for beginners, develops great eye hand coordination and can be a great workout. Shuffleboard is a game played by pushing disks with a long-handled cue over a marked surface. : Improve posture and physical function in this 30 minute version of our core class, as we focus on core strengthening exercises for abdominal and back muscles. GENTLE : Chair support is offered to safely perform seated and standing postures designed to increase flexibility, balance, and range of movement. Breathing and relaxation exercises promote stress reduction and mental clarity. HEALTHY HEART: A wellness program that is designed to improve cardiovascular endurance and fitness levels of participants. : This class is low on impact, which minimizes muscular and joint stress, but is high in energy and muscular endurance. Suitable for the beginner as well as the active participant. STRENGTH: Minimize muscular and joint stress while improving muscular endurance in this low impact class. CIRCUIT: Upper body strength work with hand weights, elastic tubing, and a ball is alternated with low-impact aerobic choreography. A chair is used for standing support, stretching, and relaxation exercises. NEEDLE CRAFTS: A drop-in community of needle crafters (knit, stitch, or crochet) of all ages. Meetings are held on the second and fourth Wednesday of every month from 11am-1:30pm in the Community Room. : Gentle rhythmic movements focusing on breath, flexibility and core stabilization. For all levels. POTLUCK: Our AOA potluck is a great way to meet new people and connect with fellow members who share the same interests Held on the third Wednesday of each month from 12:30-1:30pm. SENIOR STRENGTH: Upper body strength work with hand weights, elastic tubing, and other resistance tools are alternated with low-impact aerobic choreography. A chair is used for standing support, stretching, and relaxation exercises. TAI CHI: Tai Chi generates and circulates vital energy around the body by following certain principles of movement, posture and breathing. Saturday only in. Learn about registered classes and view our group exercise schedules by downloading the YMCA of Pierce and Kitsap Counties mobile app, or visit our website at ymcapkc.org/lakewood.