HHS FITNESS CENTER-FALL INTO FITNESS
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1 2014 Community Class Instructor: Bailey Reshel HHS FITNESS CENTER-FALL INTO FITNESS This class will consist of circuit work outs with stations consisting of boxes, bosu balls, stability balls, medicine balls, resistance bands, power bars, and kettle bells. There will be a warm up, cool down, flexibility, and multiple circuits to tighten and tone the complete body. Class Details: When: Monday-Thursday Session 1 at 5:15pm-6:15pm; Session 2 at 6:30pm-7:30pm and (You can come one or five days a week.) Where: HHS Community Fitness Center (During Summer hours enter 2W.) How Much: $ per person for the four months or pay as you go on a monthly basis ($25 per month). Payment is flexible when you join. Please make checks payable to: HHS Fitness Center Memberships and send checks to attention: Robert Weix (Hortonville High School) For Who: Hortonville/Greenville Community, and HASD Staff Members Only Contact Info: robertweix@hasd.org
2 Hortonville Fitness Center Group Class Schedule/Summer Hours Monday, June 3 rd Friday, June 28 th Sunday Monday Tuesday Wednesday Thursday Friday Saturday X Work Out #1 1 st Class Starts Work Out #2 Work Out #3 Work Out #4 Closed Open 8:00am-11:00am X Work Out #2 Work Out #3 Work Out #4 Work Out #1 Closed Open 8:00am-11:00am X Work Out #3 Work Out #4 Work Out #1 Work Out #2 Closed Open 8:00am-11:00am Wellness Work Out #4 Work Out #1 Work Out #2 Work Out #3 Closed Open 8:00am-11:00am
3 Hortonville Fitness Center Group Class Schedule/Summer Hours Monday, July 1 st Friday, August 2 nd Sunday Monday Tuesday Wednesday Thursday Friday Saturday X Closed Closed Closed Closed Closed To be determined Members that used facility in June X Closed Work Out #3 Work Out #4 Work Out #1 Closed X X Work Out #3 Work Out #4 Work Out #1 (Will Be Gone) Work Out #2 (Will Be Gone) Closed X X Work Out #4 Work Out #1 Work Out #2 Work Out #3 Closed X Wellness Work Out #1 Work Out #2 Work Out #3 Work Out #4 Closed X
4 Hortonville Fitness Center Group Class Schedule/Summer Hours Monday, August 5 th Friday, August 30 th Sunday Monday Tuesday Wednesday Thursday Friday Saturday X Work Out #1 Work Out #2 Work Out #3 Work Out #4 Closed X X Work Out #2 Work Out #3 Work Out #4 Work Out #1 Closed X X Work Out #3 Work Out #4 Work Out #1 Work Out #2 Closed X X Work Out #4 Work Out #1 Work Out #2 Work Out #3 Closed X
5 Group Work Out #1 Circuit Boxes Bosu Ball Kettle Bell Warm Up: Tempo step ups (30 each second) Tempo lateral step ups (30 each second) 8 Push Up Variation 8 Body Weight Squats Circuit 1 Reps 12 - Staggered Squats (Right, KB Optional) 10 - KB Half Moon 12 - Staggered Squats (Left, KB Optional) 12 Cross Over Step Up (Right, KB Optional) 12 Cross Over Step Up (Left, KB Optional) 8 - Glute Bridge (Time Rep Hold 10 seconds up) Circuit 2 Timed 60 seconds - Tempo Step Ups (30 right/30 left, KB Optional) 20 seconds - Push Up Variation (normal, knees, continuous, continuous knees) 60 seconds - Lateral Tempo Step Ups (KB Optional) 20 seconds- Staggered Squat Knee Raise (Right, KB Optional) 20 seconds- Staggered Squat Knee Raise (Left, KB Optional) 30 seconds Mason Twists 30 seconds Swimmer Kicks 30 seconds In & Outs Circuit 3 Reps 15 - (Elevated) Lunge (Right & Left, KB Optional) 15 - KB Front Squat Press 20 - Bosu Ball Plank Jacks 15 - Bosu Ball Crunch 10 Burpee s Circuit 4 Timed 60 seconds Single Leg Step Ups (30 right/30 left, KB Optional) 30 seconds - Bosu Ball Leg/Arm Raise (hold up for 2 seconds) 60 seconds Lateral Single Leg Step Ups (30 right/30 left, KB Optional) 20 seconds - KB Swings 60 seconds - Single Leg Step Ups (30 right/30 left, KB Optional) 20 seconds - Bosu Ball Mountain Climbers Stretch
6 Warm Up: 25 Jump Ropes 10 Squats 10 Push Up Variation Group Work Out #2 Circuit Bosu Ball Ropes Bands Medicine Ball Circuit 1: TRX/Orange Bands 15 Reps Leg Abductors 15 Reps Leg Adductors 12 Reps TRX Invert Row OR Band Row 12 Reps TRX Push Up OR Push Up 15 Reps Oblique Turn (each) 15 Reps Reverse Crunch Circuit 2 15 seconds per station 2 consecutive times through Station 1: Rope Pull Down Station 2: BB Jacks Station 3: SB Push Press Station 4: MB Lunge & Rotate Circuit 3: Orange Bands/Bungee Bands 10 Reps Sword Pull 10 Reps Front Raise 15 Reps BB Crunch 10 Reps MB SA Push Throw 10 Reps MB Squat Throws 15 Reps MB Front Slams 15 Reps MB Lateral Slams 12 Reps BB Steering Wheel 12 Reps BB Lateral Shuffle Circuit 4 15 seconds per station 2 times through = 1set, Total 2 Sets Station 1: Rope Pull Down Station 2: BB Mountain Climbers Station 3: MB Front Slams Station 4: MB Lateral Slams Stretch
7 Group Work Out #3 Circuit Boxes Physio Ball Kettle Bell Warm Up Tempo Step Ups (30 seconds each) BW Squats (10 Reps) Lateral Tempo Step Ups (60 seconds) Around the World Lunges (4 Reps) Circuit 1 Reps 15 - KB Sumo Squat KB High Pull 12 - PB Jackknife 8 each - Opposite Leg/Arm Raise (Hold for 4 seconds) 15 - SL Step Up (Right, KB optional) 15 - SL Step Up (Left, KB optional) 15 - Incline Push Up Variation (Push Up, Kneeling, Continuous, Kneeling Continuous) 15 Toe Touches Circuit 2 Timed 60 seconds - Tempo Step Ups (30 right/30 left) 20 seconds - KB Half Moon 40 seconds - High Knees 30 seconds - PB Plank 60 seconds - Tempo Step Ups (30 right/30 left) 20 seconds - SL Lateral Step Up (Right) 20 seconds - SL Lateral Step Up (Left) 40 seconds - High Knees 20 seconds - Wall Push Ups Circuit 3 - Reps 15 - KB Squat KB Military Press 12 - PB Reverse Crunch 6 - Around The World Lunge 8 - Glute Bridge (Timed Rep Hold for 10 seconds up) 10 Feiffer Scissors 20 PB Plank 15 - Push Up Variation (Push Up, Kneeling, Continuous, Kneeling Continuous) Circuit 4 Timed 20 seconds KB Swings 20 seconds PB Wipers 20 seconds SL RDL (Right - KB optional) 20 seconds SL RDL (Left - KB optional) 20 seconds In & Outs 20 seconds PB Mountain Climber 60 seconds Wall Sit Stretch
8 Group Work Out #4 Circuit Bosu Ball Medicine Ball Kettle Bell Weight Plate Warm Up: 15 Body Weight Squats Leg Swings Arm Swings Circuit 1 Reps 15 MB Front Slams 16 BB Side Push Up In & Out 15 - BB Squats 10 each MB Figure 8 s 10 each MB Lateral Slams 8 each Plate Rotation Circuit 2 Timed 15 seconds each, 2 times through 1 Rope Pull 2 Swimmer Kicks 3 MB Front Slam 4 - In & Outs Circuit 3 Reps 12 BB Push Up 4 Mountain Climbers 10 - MB Hold Rotate - Press 15 - MB Sumo Squat Over Head 20 - MB Slams 15 - MB Squat Throw 30 seconds Plank 15 seconds Side Plank (each) Circuit 4 Timed 15 seconds each, 2 times through 1 Rope Pull 2 KB Half Moon 3 Burpee 4 BB Mountain Climbers Stretch
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