March 5-10 Wednesday 7

Transcription

1 5:30 5 8:30 20/20/20 Strength/Cardio/Core 9:45 11:00 4:15 5:45 Cardio/Strength Intervals 6 Barre Cardio & Strength Alexandra INSANITY LIVE March Cycle/Strength (sign in at front desk) Pilates Matwork Kendall 8 Flow Yoga Bryson NO CLASS Cardio Step & Core Kim 9 NO CLASS 10 9:00 Body Bar w/cardio Intervals Kerri 10:15 NO CLASS 6:00 7:00 Anna HIIT Agility HIIT Strength HIIT Speed Class Descriptions: mba: 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! asic Zumba: Learn the basics to dance the Merengue, Salsa, Cumbia and more! This class is a great introduction to Zumba!--for beginners and older adult. 45 minutes rdio Step & Core: 45 minutes of fun, tempo-driven stepping, straddling and lunging on and off a 4 inch platform, while listening to fun, motivating music. Finish the hour with 15 minutes of core strengthening exercises. This class build cardiovascular endurance, enhance low body strength and build a strong core. Platforms can be raised by 2 inch increments to obtain desired stepping height. Cycle/Strength: 30 minutes of heart-pumping cardio on the bik owed by 30 minutes of resistance training in the aerobic studio (cycling shoes with cleats not allowed in aerobic studio, please) 20/20: 20 minutes of 3 different workouts offered in 1 hour. A great way to experience 3 classes in 1! ength: Variety of props used (bars, dumbbells, medicine balls, stability balls, tubing) to tone and strengthen the body. rdio: Instructor will lead you through a series of exercises to elevate the heart rate. Exercises could include Step, Kickbox, Low, etc. re: Resistance exercises challenging core muscle strength. May include Pilates-inspired movement. dy Bar w/cardio Intervals: Weighted bar work with short intervals of cardio rdio/strength Intervals: High-energy movements and strength building exercises performed alternately, interval style. All levels welcome! rre Cardio & Strength: This class starts with vertical core/barre work to target hip/glute complex and enhance balance and posture, followed by light weight/high rep toning for the arms, upper back and shoulders, finishing with twork using light, handheld weights and a small ball. Bare feet encouraged--shoes or sticky socks can be worn. SANITY LIVE: Burn serious calories and fat while conditioning your entire body! This is a high-intensity interval workout using body weight and movement sequences to challenge power, strength, balance, agility, coordination and aerobic endurance. Modifications are offered to accommodate people of all fitness levels. T Agility: Increase agility, mobility, flexibility and movement efficiency through linear movements using cones, ladders, hurdles and more at a high intensity-meet in the basketball court T Strength: Interval training using a variety of props (TRX, free weights, body weight, etc) to increase overall body strength-meet in the basketball court T Speed: Increase foot and hand speed, reactive capabilities and explosive movement through running/sprint drills, battle ropes, cones, ladders and more at a high intensity-meet in the basketball court lversneakers : 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 versneakers ball are offered for resistance, and a chair is used for seated and/or standing support. lversneakers : 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 versneakers ball is alternated with non-impact aerobic choreography. A chair is offered for support, stretching and relaxation exercises. ates Matwork: Build balance and core strength with exercises focusing on spine extension, flexion, and rotation through joint stabilization. Sticky mat recommended; bare feet recommended. w Yoga: 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 orporating 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 ommended. entle : Take your body through a series of gentle stretches on the mat to improve joint range of motion, posture and balance. Special consideration is taken for those with limitations this class is for everyone. Sticky mat, ap and block (all available) and no shoes recommended. erfect for beginners and older participants 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.

2 I welcome your comments and suggestions and will gladly contact you personally! Thank you! O Connor, Group Fitness Coordinator 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! March :30 8:30 9:45 6: *Cycle/Strength 45 minutes 8 Bryson Jie 9 *30 minutes of heart-pumping cardio on the bike, followed by 30 minutes of resistance training in the aerobic studio (PLEASE--cycling shoes with cleats not allowed in aerobic studio) Jie 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. 5 6 March :30-9:30 Be sure to dry off before entering shower and locker room Use extreme caution when walking on tile/concrete floors as they are very slippery when wet Stay on rubber matting

3 Sports Center 701 N. 35 th St. Morehead City NC (252) : :30 20/20/20 Strength/Cardio/Core Alexandra 9:45 11:00 4:15 5:45 Cardio/Strength Intervals Kendall 13 Box & Barre INSANITY LIVE March Cycle/Strength (sign in at front desk) Pilates Matwork 15 Yoga Jie The willpower Method Cardio Step & Core Kerri :00 Body Bar Kim 10:15 NO CLASS 6:00 7:00 HIIT Agility HIIT Strength HIIT Speed Class Descriptions: mba: 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! asic Zumba: Learn the basics to dance the Merengue, Salsa, Cumbia and more! This class is a great introduction to Zumba!--for beginners and older adult. 45 minutes rdio Step & Core: 45 minutes of fun, tempo-driven stepping, straddling and lunging on and off a 4 inch platform, while listening to fun, motivating music. Finish the hour with 15 minutes of core strengthening exercises. This class build cardiovascular endurance, enhance low body strength and build a strong core. Platforms can be raised by 2 inch increments to obtain desired stepping height. Cycle/Strength: 30 minutes of heart-pumping cardio on the bik owed by 30 minutes of resistance training in the aerobic studio (cycling shoes with cleats not allowed in aerobic studio, please) 20/20: 20 minutes of 3 different workouts offered in 1 hour. A great way to experience 3 classes in 1! ength: Variety of props used (bars, dumbbells, medicine balls, stability balls, tubing) to tone and strengthen the body. rdio: Instructor will lead you through a series of exercises to elevate the heart rate. Exercises could include Step, Kickbox, Low, etc. re: Resistance exercises challenging core muscle strength. May include Pilates-inspired movement. dy Bar : Body Bar strength training with short bursts of cardio and matwork. rdio/strength Intervals: High-energy movements and strength building exercises performed alternately, interval style. All levels welcome! rre Cardio & Strength: This class starts with vertical core/barre work to target hip/glute complex and enhance balance and posture, followed by light weight/high rep toning for the arms, upper back and shoulders, finishing with twork using light, handheld weights and a small ball. Bare feet encouraged--shoes or sticky socks can be worn. e willpower Method: The willpower Method combines alignment-based movements from Pilates and yoga with strong, athletic calisthenics and dance principals; yielding safe, efficient workouts for students of all levels. This full-body, barefoot conditioning progr that athletes need, and the calorie-burning cardiovascular solution that mind-body practitioners want SANITY LIVE: Burn serious calories and fat while conditioning your entire body! This is a high-intensity interval workout using body weight and movement sequences to challenge power, strength, balance, agility, coordination and aerobic endurance. Modifications are offered to accommodate people of all fitness levels. T Agility: Increase agility, mobility, flexibility and movement efficiency through linear movements using cones, ladders, hurdles and more at a high intensity-meet in the basketball court T Strength: Interval training using a variety of props (TRX, free weights, body weight, etc) to increase overall body strength-meet in the basketball court T Speed: Increase foot and hand speed, reactive capabilities and explosive movement through running/sprint drills, battle ropes, cones, ladders and more at a high intensity-meet in the basketball court lversneakers : 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 versneakers ball are offered for resistance, and a chair is used for seated and/or standing support. lversneakers : 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 versneakers ball is alternated with non-impact aerobic choreography. A chair is offered for support, stretching and relaxation exercises. ates Matwork: Build balance and core strength with exercises focusing on spine extension, flexion, and rotation through joint stabilization. Sticky mat recommended; bare feet recommended. ga: 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; bare feet recommended. entle : Take your body through a series of gentle stretches on the mat to improve joint range of motion, posture and balance. Special consideration is taken for those with limitations this class is for everyone. Sticky mat, ap and block (all available) and no shoes recommended. erfect for beginners and older participants

4 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 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! March :30 8:30 9:45 6: *Cycle/Strength 45 minutes 15 Jie 16 *30 minutes of heart-pumping cardio on the bike, followed by 30 minutes of resistance training in the aerobic studio (PLEASE--cycling shoes with cleats not allowed in aerobic studio) 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 March :30-9:30 Be sure to dry off before entering shower and locker room Use extreme caution when walking on tile/concrete floors as they are very slippery when wet Stay on rubber matting

5 Sports Center 701 N. 35 th St. Morehead City NC (252) : :30 20/20/20 Strength/Cardio/Core 9:45 11:00 4:15 5:45 20 The willpower Method INSANITY LIVE March Cycle/Strength (sign in at front desk) Pilates Matwork Kendall 22 Flow Yoga Bryson The willpower Method Cardio Step & Core Kerri :00 INSANITY LIVE Anna 10:15 Cardio Dance 6:00 7:00 Anna HIIT Agility HIIT Strength HIIT Speed Class Descriptions: mba: 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! asic Zumba: Learn the basics to dance the Merengue, Salsa, Cumbia and more! This class is a great introduction to Zumba!--for beginners and older adult. 45 minutes rdio Dance: Shake up your workout--literally, in this fun fitness dance class! rdio Step & Core: 45 minutes of fun, tempo-driven stepping, straddling and lunging on and off a 4 inch platform, while listening to fun, motivating music. Finish the hour with 15 minutes of core strengthening exercises. This class build cardiovascular endurance, enhance low body strength and build a strong core. Platforms can be raised by 2 inch increments to obtain desired stepping height. Cycle/Strength: 30 minutes of heart-pumping cardio on the bik owed by 30 minutes of resistance training in the aerobic studio (cycling shoes with cleats not allowed in aerobic studio, please) 20/20: 20 minutes of 3 different workouts offered in 1 hour. A great way to experience 3 classes in 1! ength: Variety of props used (bars, dumbbells, medicine balls, stability balls, tubing) to tone and strengthen the body. rdio: Instructor will lead you through a series of exercises to elevate the heart rate. Exercises could include Step, Kickbox, Low, etc. re: Resistance exercises challenging core muscle strength. May include Pilates-inspired movement. e willpower Method: The willpower Method combines alignment-based movements from Pilates and yoga with strong, athletic calisthenics and dance principals; yielding safe, efficient workouts for students of all levels. This full-body, barefoot conditioning progr that athletes need, and the calorie-burning cardiovascular solution that mind-body practitioners want SANITY LIVE: Burn serious calories and fat while conditioning your entire body! This is a high-intensity interval workout using body weight and movement sequences to challenge power, strength, balance, agility, coordination and aerobic endurance. Modifications are offered to accommodate people of all fitness levels. T Agility: Increase agility, mobility, flexibility and movement efficiency through linear movements using cones, ladders, hurdles and more at a high intensity-meet in the basketball court T Strength: Interval training using a variety of props (TRX, free weights, body weight, etc) to increase overall body strength-meet in the basketball court T Speed: Increase foot and hand speed, reactive capabilities and explosive movement through running/sprint drills, battle ropes, cones, ladders and more at a high intensity-meet in the basketball court lversneakers : 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 versneakers ball are offered for resistance, and a chair is used for seated and/or standing support. lversneakers : 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 versneakers ball is alternated with non-impact aerobic choreography. A chair is offered for support, stretching and relaxation exercises. ates Matwork: Build balance and core strength with exercises focusing on spine extension, flexion, and rotation through joint stabilization. Sticky mat recommended; bare feet recommended. w Yoga: 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 orporating 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 ommended. entle : Take your body through a series of gentle stretches on the mat to improve joint range of motion, posture and balance. Special consideration is taken for those with limitations this class is for everyone. Sticky mat, ap and block (all available) and no shoes recommended. erfect for beginners and older participants

6 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 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! March :30 8:30 9:45 6: *Cycle/Strength Jie 45 minutes 22 Bryson 23 *30 minutes of heart-pumping cardio on the bike, followed by 30 minutes of resistance training in the aerobic studio (PLEASE--cycling shoes with cleats not allowed in aerobic studio) 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 March :30-9:30 Be sure to dry off before entering shower and locker room Use extreme caution when walking on tile/concrete floors as they are very slippery when wet Stay on rubber matting

7 Sports Center 701 N. 35 th St. Morehead City NC (252) : :30 20/20/20 Strength/Cardio/Core Alexandra 9:45 11:00 4:15 5:45 6:00 7:00 Cardio/Strength Intervals 27 Barre Cardio & Strength Alexandra Anna HIIT Agility March Cycle/Strength (sign in at front desk) Pilates Matwork Kendall HIIT Strength 29 Yoga Jie Tabata Strength & Cardio Cardio Step & Core Kim HIIT Speed :00 Upper Body Strength w/cardio Step Intervals Kerri 10:15 Cardio Dance Class Descriptions: mba: 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! asic Zumba: Learn the basics to dance the Merengue, Salsa, Cumbia and more! This class is a great introduction to Zumba!--for beginners and older adult. 45 minutes rdio Dance: Shake up your workout--literally, in this fun fitness dance class! rdio Step & Core: 45 minutes of fun, tempo-driven stepping, straddling and lunging on and off a 4 inch platform, while listening to fun, motivating music. Finish the hour with 15 minutes of core strengthening exercises. This class build cardiovascular endurance, enhance low body strength and build a strong core. Platforms can be raised by 2 inch increments to obtain desired stepping height. Cycle/Strength: 30 minutes of heart-pumping cardio on the bik owed by 30 minutes of resistance training in the aerobic studio (cycling shoes with cleats not allowed in aerobic studio, please) 20/20: 20 minutes of 3 different workouts offered in 1 hour. A great way to experience 3 classes in 1! ength: Variety of props used (bars, dumbbells, medicine balls, stability balls, tubing) to tone and strengthen the body. rdio: Instructor will lead you through a series of exercises to elevate the heart rate. Exercises could include Step, Kickbox, Low, etc. re: Resistance exercises challenging core muscle strength. May include Pilates-inspired movement. per Body Strength w/cardio Step Intervals:Strength training, focusing on the muscles of the upper body (back, chest, arms, shoulders and trunk), interspersed with cardio intervals using the Step platform to elevate respiration d heart rate. rre Cardio & Strength: This class starts with vertical core/barre work to target hip/glute complex and enhance balance and posture, followed by light weight/high rep toning for the arms, upper back and shoulders, finishing with twork using light, handheld weights and a small ball. Bare feet encouraged--shoes or sticky socks can be worn. rdio/strength Intervals: High-energy movements and strength building exercises performed alternately, interval style. All levels welcome! bata Strength & Cardio: Intervals of strength and cardio exercises using the tabata design of 20 seconds of work, followed by 10 seconds of rest. SANITY LIVE: Burn serious calories and fat while conditioning your entire body! This is a high-intensity interval workout using body weight and movement sequences to challenge power, strength, balance, agility, coordination and aerobic endurance. Modifications are offered to accommodate people of all fitness levels. T Agility: Increase agility, mobility, flexibility and movement efficiency through linear movements using cones, ladders, hurdles and more at a high intensity-meet in the basketball court T Strength: Interval training using a variety of props (TRX, free weights, body weight, etc) to increase overall body strength-meet in the basketball court T Speed: Increase foot and hand speed, reactive capabilities and explosive movement through running/sprint drills, battle ropes, cones, ladders and more at a high intensity-meet in the basketball court lversneakers : 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 versneakers ball are offered for resistance, and a chair is used for seated and/or standing support. lversneakers : 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 versneakers ball is alternated with non-impact aerobic choreography. A chair is offered for support, stretching and relaxation exercises. ates Matwork: Build balance and core strength with exercises focusing on spine extension, flexion, and rotation through joint stabilization. Sticky mat recommended; bare feet recommended. ga: 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; bare feet recommended.

8 entle : Take your body through a series of gentle stretches on the mat to improve joint range of motion, posture and balance. Special consideration is taken for those with limitations this class is for everyone. Sticky mat, ap and block (all available) and no shoes recommended. erfect for beginners and older participants 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 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! March :30 8:30 9:45 6: *Cycle/Strength 45 minutes 29 Jie 30 *30 minutes of heart-pumping cardio on the bike, followed by 30 minutes of resistance training in the aerobic studio (PLEASE--cycling shoes with cleats not allowed in aerobic studio) 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 March :30-9:30 Be sure to dry off before entering shower and locker room Use extreme caution when walking on tile/concrete floors as they are very slippery when wet

9 Stay on rubber matting Sports Center 701 N. 35 th St. Morehead City NC (252)