GROUP EXERCISE ANKENY FAMILY YMCA WINTER 2018

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1 GROUP EXERCISE H.E.A.T. 5:00-5:40 AM Kari S. (Gym) Body Pump 5:00-6:00 am Dawn N. Body Pump 5:00-6:00 am Dawn N. H.E.A.T. 5:00-5:40 AM (Gym) 7:20-8:05 am /Heidi S. Move it! 7:30-8:00 am Boom Mind 7:30-8:00 am Alicia H. Boom Muscle 7:30-8:00 am Alicia H. Heidi S./Kelly R. 8:10-8:55 am /Heidi S. 9:15-10:15 am Piloxing 9:15-10:10 am Kelly R. EXPRESS 9:15-9:45 am 9:15-10:10 am Maya B. 9:15-10:15 AM 9:00-10:00 am Zumba Maya B.(GYM) Zumba Gold Tracee S.(GYM) Active Older Adults 10:15-11:00 am Jen S. 9:50-10:20 am Active Older Adults 10:15-11:00 am 10:05-10:35 am 12:00-1:00 pm NEW TIME! 10:15-10:45 am Lauren D. (Gym) NEW TIME! 10:15-10:45 am Lauren D. (GYM) 12:00-12:55 pm Deb R. 12:15-1:15 PM Heather B. Zumba 10:40-11:40 am Tabata Beat Kathryn T. Interval Alissa M. INSANITY Katie G. 4:30-5:00 pm Soca Fit 3:45-4:45 pm Maya B. Total Core 5:15-5:30 pm 5:15-5:45 pm Total Core 5:15-5:30 pm Heidi S. 5:15-5:45 pm Body Pump 5:05-5:35 pm 5:00-5:55 pm 5:35-6:20 pm 5:50-6:20 pm 5:35-6:20 pm Heidi S. 5:50-6:20 pm Shari T. Katie G. TBD Anne H. Heidi S. PiYo Katelyn H. Heather B. /Jana K. Red= Cardio Fitness Blue= Strength and Toning Green=Mind Body Black=Combo Strength and Cardio

2 Active Older Adults Duathlon BODYPUMP Boom Mind Boom MOVE IT! Boom Muscle Knock Out H.E.A.T. (High Energy Athletic Training) (High Intensity Interval Training) INSANITY Piloxing Soca Fit Zumba ZUMBA GOLD This is a great class for those individuals wanting a low impact group exercise experience. Class includes cardio elements as well as balance and resistance training. This class offers those who want the extra challenge of group cycle class plus the additional push of running and body weight exercise. BODYPUMP is one of the world s fastest ways to get in shape as it challenges all of your major muscle groups while you squat, press, lift and curl to chart-topping music! Boom Mind is a flowing mix of Yoga, Pilates, and athletic stretching techniques that improve strength, balance and flexibility through a mind/ body/ spirit approach. Each exercise begins at a base level and offers progressions to accommodate all participants. The flow is easy to follow and transitions smoothly between standing and mat-based work. This class closes with a soothing series of stretches followed by a brief meditation. Boom Move It is a heart healthy cardio workout in the form of a 30 minute, non- stop dance partythis fun, high- energy, dance fitness class is achievable for beginning exercisers, experienced dancers and everyone in- between. Each class finishes with a signature Group Groove where class participants perform a group dance. From The Stroll to the Electric Slide- Get ready to hit the dance floor! Boom Muscle provides a 30- minute, total body work out though our unique Tri- Muscle Combination (TMC) and Action Interval Formula. We target 3 muscle groups, in addition to challenging skills like endurance, and balance while incorporating movement. Our action intervals include exercises and drills that mimic movements found in boxing, tennis, hiking and more! Are you ready for a very athletic Martial Arts inspired aerobic workout? Combines quick and powerful jabs and punches for the upper body with leg kicks and squats for the lower body. This combination class includes a variety of cardio circuits with muscle conditioning work for a total body workout. Great for advanced participants who can challenge themselves during the muscle intervals and good for beginners who may use the muscle intervals as recovery period. Core focused workout using resistance tubes, weight plates and body weigh exercises, plus hip, butt and lower back exercises. All the moves in have options, so it s challenging but achievable for your own level of fitness. If you like cardio conditioning along with a great strength workout you will love HEAT! This is a hardcore training inspired class with a sport warm-up followed by plyometrics, body strength exercises and running. This class is all your own intensity level and intervals. You will be lead through a variety of intervals of cardio and strength. Class will consist of using all of the equipment and building. Classes may consist of tabata style intervals. INSANITY is a cardio class, based on max interval training. This class will push you past your limits with athletic/plyometric drills mixed with intervals of strength, power, resistance, and core training. This is an intermediate/advanced fitness level class-- levels of each exercise are provided. Not recommended for participants recovering from injury or with limited ROM (Range of Motion). Time to dig deep! An innovative and challenging blend of boxing, Pilates and ballet that burns serious calories while toning and sculpting arms, abs, glutes and legs. All levels of fitness welcome as moves can be modified to most skill levels. Dance fitness program dedicated to the energetic sounds of Soca Music. Soca is the soul of Calypso Music, rich in African, Indian and Funk beats. This program combines high cardio, toning and fun dance moves to gain proven fitness results. A great low impact and moderate to high intensity workout that combines patterns on and around the stop. May include muscle conditioning. Classes may consist of some intervals. A fun, high energy aerobics workout for all fitness levels. You learn by watching the latin inspired moves and feeling the beat of an eclectic array of music. Zumba is an energizing cardiovascular workout! Come to the Dance Party Workout for the Young and Young at Heart (great for ALL ages)! Try a Zumba Gold class and get groovin at your own pace with exciting dance-fitness workouts featuring upbeat Latin and world rhythms. It feels like a party while it revitalizes your mind and body. Now is a Good Time to Feel Great!!!

3 WATER EXERCISE 5:30-6:15am Sandy B. 5:30-6:15am Colleen P. 5:30-6:15am Jordan T. Aquacise 7-7:45am Sandy B. Perky Penguins Carol K. Perky Penguins Linda F. Perky Penguins Cecilie V. Perky Penguins Linda F Perky Penguins Carol K. Aqua Fit Carol L. Deep Water Aqua Fit Deep Water Aqua Fit Carol L. Aqua Zumba 10:15-11am Tracee S. Hydro 5:30-6:15 pm Kathryn T. Hydro 5:30-6:15pm Heather R. OPEN SWIM/LAP SWIM ANKENY FAMILY YMCA OCTOBER 23-NOVEMBER 12 5am-5:00 pm 7am-8:45 am (4) 9-12:45pm Swim 6:15-8:00 am Swim 5:00-8:00 am Swim 6:15-8:00 am Swim 5:00-8:00 am Swim 6:15-8:00 am Swim 8-4:45 pm Swim 9-2:45pm Swim 9:45-6:15 pm Swim 9:45-6:00 pm Swim 11-6pm Swim 9:45-6:00 pm Swim 9:45-11:00pm & 11:30-6:00pm 9-10:30 am (1) 12:45-3:00 pm 4:30-6:15 pm 4:30-6:00 pm 4:30-7:00 pm 4:30-6:15 pm 5:00-6:00 pm 10:30-4:45 pm (2) 3:00-6:15 pm Swim 8:15-9:45 pm Swim 7:15-9:45 pm Swim 7:00-9:45pm Swim 8:30-9:45pm Swim 7:00-8:45 pm Swim 6:15-6:45 pm 8:15-8:45 pm 7:15-7:30 pm 7:00-7:30 pm (2) 6:45-7:30 pm (2) 6:45-8pm (4) 3pm-6:45pm 8:45-9:45pm 7:30-9:45pm 7:30-9:45pm 8:45-9:45pm 7-8:45pm

4 Aqua Fit This high intensity class incorporates a variety of exercise to give you a great workout. This class will work on endurance, strength and cardio. No swimming experience needed. Aquacise Dynamic aerobic workout to improve cardiovascular endurance, muscular tone and flexibility. Be ready to work hard without the impact to the joints. No swimming experience needed. Aqua Zumba A fun, high energy aerobics workout for all fitness levels in the pool. You learn by watching the latin inspired moves and feeling the beat of an eclectic array of music. Zumba is an energizing cardiovascular workout! Deep Water A deep water class will provide an above average aerobic workout. Water belts, barbells and noodles are used to provide a great workout with no impact. No swimming experience needed. Water combo class that utilizes a combination of different water fitness exercises to increase flexibility and cardio. Hydro This class is all your own intensity level and intervals. You will be lead through a variety of intervals of cardio and strength. Class will consist of using all of the equipment in the pool. Classes may consist of tabata style intervals. Perky Penguins An active older adult class that uses exercises to improve strength, cardio, flexibility and balance. Not only are you working on your physical health but will have an opportunity to build relationships. (2) Swim We ask that swimmers share lane and circle swim during this time. Swimmers must be doing continuous laps in the lap swim lanes. There is one lane open. We ask that swimmers share lanes and circle swim during this time if need be. Swimmers must be doing continuous laps in the lap swim lanes. There are two lanes open. We ask that swimmers share lanes and circle swim during this time if need be. Swimmers must be doing continuous laps in the lap swim lanes. There is are three lanes open. We ask that swimmers share lanes and circle swim during this time if need be. Swimmers must be doing continuous laps in the lap swim lanes. There is are three lanes open. Those 14 years and under must wear swim necklace. Those who pass the swim test wear green necklaces and have full pool access. Those 14 years and younger who do not pass the swim test or do not take the test must stay in the shallow end. Those 8 years and younger who do not pass the swim test must have in water supervision an arm s length away and must be at least 16years old.

5 GENERAL INFORMATION Facility Facility Facility Facility Facility 4:30-9pm Facility 7-5pm Facility 9-7pm 10-4:30pm 3-6:30pm 3-7pm 4:15-7pm Rec Basketball 5-7pm Rec Basketball 7-9pm GYM SCHEDULE Heat 5:30-6:15 am 5:30-6:15 am Heat Zumba Learning Centers 9:10-10:10am Zumba Gold Learning Centers 9:10-10:10am Zumba Gold Cardiac Fitness 9:45-11:00 am 10:15-11am Cardiac Fitness 9:45-11:00 am 10:15-11am Cardiac Fitness 9:45-11:00 am Pickle Ball* 1:00-3:00 pm Pickle Ball* 1:00-3:00 pm 7:00-7:45 pm 7:00-7:45 pm Gym is closed at above times and subject to change. *denotes paid programming. See Welcome Center for details.

6 TEEN SCHEDULE ANKENY FAMILY YMCA JANUARY 2018