Group Exercise Mind Body Aquatics Class Descriptions

Transcription

1 June 1 - August 31, 2015 Group Class Schedule Group Exercise Mind Body Aquatics Class Descriptions acac.com I 1130 McDermott Drive, West Chester, PA I I Live your best.

2 Where to start in group classes: How to have a successful group class experience: Group classes are held seven days a week and are included in your acac membership. Please consult the class descriptions on the following pages to choose the right class for you. This information is also available at Member Services and online at acac.com. In the class schedules on the following pages, look for classes highlighted in green. This color indicates classes appropriate for new participants. If you are not sure where to start, ask an acac team member for assistance. Wear comfortable clothes and appropriate footwear. Please refrain from wearing perfumes or heavily scented lotions. Please limit personal conversations during class and refrain from using cell phones in the studios. Bring a water bottle and towel (required for classes). Arrive early so you have time to set up equipment and speak with the instructor if you have any questions. The warm-up is essential to your safety. Do not enter a class more than 10 minutes after the listed start time. Choose impact and choreography options that feel right to you. Listen to your body and do what is comfortable. Cool-down and stretching are important components to a group class and your safety. Please do not leave class early. AQUATIC CLASSES acac WEST CHESTER Resistance (AP) Resistance (AP) Resistance (AP) Deep Deep 0 Core & More 45 0 Core & More 45 0 Core & More 45 (AP) AF Activity Pool Exercise Pool Warm Water Pool Arthritis Foundation Gentle, low intensity Deep 0 Yoga Moderate intensity New class Great for P.R.E.P. participants 5:45pm Athletic Aqua 6:15pm (AP) 6:15pm Hydro Cardio (AP) Get current schedule information on acac.com. Classes are subject to change.

3 GROUP EXERCISE acac WEST CHESTER Step 30 5:45am Boot & Bells Pure Strength 30 6:30am Step 45 1 st Thursday of the Month 5:30-6:45am Challenge 75 6:05am CXWORX Zumba Strength Plus 8:15am 30 Zumba Pure Strength and Ball Belly Dance CXWORX Step Sprint 45 Strength Plus Step Sprint Step Zumba 9:05am Lite Kettlebell Basic 30 Box & Bells 75 9:15am 45 9:15am Step Mix (BB) 9:15am Kettlebell Mix Step Choreo 50 9:20am Boot & Bells Boxing Sports Camp 30 Step 30 Kettlebell Mix 45 9:45am 45 (BB) 45 9:40am Zumba 40 10:00am Pure Strength Step 30 10:25am 30 PiYo 10:35am 10:50am Fab 5 Fit Kids 45 10:35am Amped 10:40am 10:20am 10:20am BODYSTEP 45 PiYo Core 30 Pure Strength 30 11:05am Zumba 11:05am 11:35am Balance & Motion 50 Feeling Fit w/ MS 11:10am Zumba Lite 11:40am Attack I.T. 11:30am Family Fitness (AC) 6/14, 7/19 & 8/16 12:05pm 50 6:30pm Bars & Bells 75 12:15pm Zumba Lite BODYSTEP 6:05pm Knockout Boxing 6:30pm 7:15pm Zumba & Core Amped Zumba 4:45pm Kettlebell Basic 45 5:35pm Pedal & Kettle 30/30 7:35pm Kettlebell 7:05pm Balance & Motion Zumba Lite 30 CXWORX BODYSTEP 5:35pm Zumba Toning 5:35pm Amped Feeling Fit w/ MS Yoga Tai Chi Looking for Body Bar? We've changed it to Pure Strength! Studio A Studio B Studio C Studio D (BB) Basketball Court Basketball Court - Court A (BBB) Basketball Court - Court B (AC) Adventure Central Gentle, low intensity Moderate intensity Experienced participants New class 7-12 year olds Once a month Work out as a family All ages welcome Great for P.R.E.P. participants! Class will occasionally be outdoors

4 MIND BODY acac WEST CHESTER Gentle Yoga Barre 75 Yoga Journey 75 Barre 9:00am :00am 30 9:45am 9:40am 10:35am 10:00am Meditation 45 10:40am Yoga Journey Tai Chi/Qigong 11:45am Gentle Yoga Pre/Postnatal Yoga Chair Yoga Tai Chi/Qigong Chair Yoga Studio A Studio B Studio C Studio D Studio Barre 6:05pm Nia Cardio Dance Power Hour Gentle, low intensity Moderate intensity Experienced participants New class Great for P.R.E.P. participants Power Hour 6:30pm Yoga Journey 75 7:05pm CYCLE acac WEST CHESTER 5:15am 45 Circuit & Core 45 & Core Sprint My Ride 50 Circuit 9:00am Vicious 5:15pm & Core 45 6:10pm Sprint My Ride 45 Pedal & Kettle 30/30 7:35pm Kettlebell Vicious All of these classes are included with your acac membership! Get current schedule information on acac.com.

5 CLASS DESCRIPTIONS CLASS NAME Attack I.T. Balance & Motion Bars & Bells 75 Belly Dancing Mind Body Class Class Aquatics GROUP EX CLASS DESCRIPTION You will love this mix of high energy, sports-inspired cardio drills and intense strength training. A variety of strength equipment will be used such as body bars, hand weights, bands and kettlebells! Gentle exercises will strengthen muscles key to improving daily activities. You will increase and maintain joint flexibility and range of motion. A focus on balance will yield rapid improvements in overall well-being and performance for all ages. 75 minutes of fierce, athletic strength and cardio training using kettlebells and body bars! A core training experience through movement and dance. Group Exercise Class Challenge 75 BODYSTEP Boot and Bells Box & Bells 75 Boxing Sports Camp CXWORX Lite Fab 5 Fit Kids Family Fitness -Yoga/Tai Chi Kettlebell Basic Workout Kettlebell Mix Knockout Boxing Amped PiYo PiYo Core Pure Strength Strength Plus Step Step Choreo Step Mix Step Sprint Zumba & Zumba Lite Zumba Core Zumba Toning Zumba Les Mills is a high-energy, sports-inspired cardio workout that builds strength and stamina. Les Mills is a fiercely energetic program inspired by martial arts. It draws from a wide array of disciplines such as karate, boxing, taekwondo and tai chi. Supported by driving music, strike, punch and kick your way to superior fitness. Les Mills focuses on low weight and repetitions to burn fat and gain strength. The original barbell workout that strengthens and defines. Get real results really fast. Burn an average of 560 calories per class! 1st Thursday of the month! Cardio drills included to give an extra boost to your day. Les Mills BODYSTEP is an energizing step workout that makes you feel liberated and alive. Cardio segments push fat burning systems into high gear, followed by muscle conditioning tracks that shape and tone your body. Kettlebell strength, cardio and flexibility work will be featured in the boot camp styled class. 75 minutes of fierce, athletic strength and cardio training using boxing equipment and kettlebells! A high-energy class uses boxing equipment and incorporates athletic conditioning drills to bring out your inner sports star! Les Mills CXWORX is a 30-minute workout that hones in on the torso and sling muscles that connect your upper and lower body. Tighten your abs and butt and improve functional strength. We re having a party and getting in cardiovascular condition! Come dance to the music you love. Lite- Expect the Lite class to have simpler choreography and to be a bit more gentle on your joints. A variety of low-impact and basic exercises focusing on 4 components of fitness: cardio, strength, balance & flexibility. FUNctional fitness program geared for kids age A variety of fitness activities all geared for fun and improving the fab 5: cardio, strength, flexibility, endurance, and balance. Bring the kids and have a great time getting fit together in this class designed for family fun! Incorporates a variety of games, sports and easy-to-follow workouts. An exercise class designed for persons with MS. Exercise with our expert staff and enjoy working towards improving core strength, balance and gait, and stamina. A fusion of Yoga for movement of the upper body and hips, as well as Tai Chi movements and Qigong meditation for re-balancing and enhancing the body's energy. Options given for standing or seated, as needed by the individual. Focuses on the basic moves of kettlebell while giving you a great workout. Kettlebell workouts enable you to develop power, improve strength and increase flexibility while feeling the rush of cardio bursts! Expect to use a variety of equipment that will challenge you in new ways. Kettlebell experience recommended. This high energy class uses boxing equipment. You will be driven by great music and raw enthusiasm for a total knockout workout. Gloves and hand wraps recommended. Dance conditioning techniques develop longer, leaner muscles while increasing flexibility. The Amped version incorporates more intense barre-type/standing work. PiYo combines the muscle-sculpting, core-firming benefits of with the strength and flexibility advantages of yoga. We crank up the speed to deliver a true fat-burning, low-impact workout that leaves your body looking long, lean and defined. PiYo core is a freestyle class focusing on core strength and stability which uses various PiYo-inspired modalities such as body weight, bands, hand weights, and medicine balls to create a strong core and improve balance. Formerly Body Bar. Hard core muscular strength and endurance training. Take your muscles to their limit in this TOTAL body shredding workout! A variety of strength equipment will be used as well as your own body weight for great functional fitness! Strength PLUS includes a few Cardio Bouts to shock your body! Build strength, cardio endurance and overall stamina in this high energy interval training workout. Easy-to-follow cardio step class. Great for those new to step as well as experienced steppers. offers an effective, slower- paced step workout with basic choreography. Challenging and creative step choreography will build your stamina so you can take your stepping to the next level! Mixture of stepping, aerobics and weight training improves cardio fitness while toning your entire body. This all-step workout challenges steppers of all levels with intensity-building sprints. A fun filled dance class to rev up your cardio! Based on international rhythms. It s a party! All of the Zumba cardio you love with core conditioning segments to slim your waist and teach you how to protect your back! Zumba Toning features some segments using light hand weights for upper body toning. Every Zumba class is a party! But expect this class to combine a wider variety of dance formats, including some Jazz and Broadway style numbers! DAZZLE!

6 CLASS DESCRIPTIONS Mind Body Class Class Aquatics Group Exercise Class CLASS NAME Chair Yoga Gentle Yoga Meditation Nia Cardio Dance Barre Pre & Postnatal Yoga Tai Chi/Qigong Intermediate to advanced. Power Hour Yoga Journey / 45 Circuit & Core Pedal & Kettle Sprint My Ride Vicious Athletic Aqua O Cardio Deep/45 O Cardio Resistance/Lite O Core & More 45 O Workout O Yoga Move and Thrive! (AF) CLASS DESCRIPTION This Les Mills class is set to fantastic music to motivate you. A blend of yoga, core work and tai chi to strengthen muscles, improve balance, increase range of motion, and de-stress. A great workout that leaves you feeling refreshed. All poses done with the assistance of the chair. No need to get up and down from the floor. Gentle movements using the breath to strengthen, stretch and de-stress. Progressions shown for all levels. 45 minutes of relaxation techniques along with developing more inner awareness. Energizing cardio workout with low-to-no impact in a multitude of dance styles. Enjoy in bare feet or sneakers! The focus of core engagement and proper breathing while working in neutral spine will improve your posture, back health, and tone your entire body from the inside out. Amplify your strength and flexibility with a blend of core conditioning pilates on the mat and standing barre work. A relaxing yoga practice focused on helping you feel calm, flexible, and fit during pregnancy and help you gently get back into shape post delivery. This workout will increase your energy, ease aches and pains, and strengthen the muscles you will use for labor and delivery. These 28 poses are designed to work every system of the body. Build physical and mental stability in this invigorating class designed to challenge beginner to advanced students. The 75 min version will have extra challenges and options given with elements of a Flow practice. The class is excellent to help improve your total yoga practice! Exercise is slow, gentle, controlled and fluid. It is very precise and meditative. The whole body tones as you work through a series of movements that incorporate legs, arms and core stability. Hatha-style yoga combining a series of dynamic, flowing postures with deep rhythmic breathing for an overall bodymind workout designed to release tension, build strength and increase endurance and flexibility. The challenge focus of this class will be created by altering the pace or duration of poses, and the frequency that they are repeated. Power yoga is an energetic and challenging practice. Participants will enjoy becoming familiar with the regular sequence but will incorporate variations to modify, intensify, or challenge the body. For all levels. A practice focusing on the foundations and benefits of basic postures, safe alignment and breathing. An energetic class for all levels. Students are encouraged to practice at their own level. Pedal to aerobic fitness while experiencing the thrill of the ride! Suitable for all levels. Circuits of cycling and resistance training provide your strength and cardio workout. Interval training of cardio and strength is a highly effective training method! Get a great cardio rush in the cycle class, followed by core exercises that will strengthen you and improve your posture. An energetic cycle and Kettlebell workout that work great together or on their own. Everything you love about a cycle with a focus on heart pumping sprints. You will set your own challenging pace! A special and intense class to challenge you. Push your limits = CHANGE! Water resistance can add a new dimension to your strength and power. Full of drills and thrills, add splash to your workout. An aquatic exercise flexible enough to provide core, strength, balance and gait training or an aerobic workout. Instructors are certified by the MS Society and work hands on with participants as needed. A head to toe workout with little to no impact on your hips, knees and ankles. Get a high level cardiovascular workout in deep water. Buoyancy belts available for use. A mid-intensity cardio workout with exercises adapted for the water. Challenge balance & coordination while strengthening core muscles with alternating cardio and strength exercises. Heart pounding, never stop moving, calorie burning shallow water workout with the resistance challenge of the slide s current. A great cross-training opportunity for competing athletes and enthusiasts alike. Strengthen, tighten, and tone your core! Exercises are done in both the shallow and deep water, engaging the core and working the body for strength. Yoga movements modified for the water that lengthen and strengthen muscles and improve balance and focus. Flowing therapeutic exercise with mild aerobic content in the warm water pool. Stretch and improve balance. High-intensity interval training will rock your body! You will work harder than you do on land due to the cooling effect of the water and the buoyancy that protects your joints. Great cross training for all fitness enthusiasts. Approved by the National Arthritis Foundation, these gentle exercises to strengthen muscles key to daily activities. Increase/maintain joint flexibility and range of motion. acac.com I 1130 McDermott Drive, West Chester, PA I I Live your best.