Group Fitness Schedule FORT MILL/GOLD HILL YMCA FEBRUARY 2016

Group Fitness Schedule FORT MILL/GOLD HILL YMCA FEBRUARY 2016 Fort Mill YMCA 857 Promenade Walk Fort Mill, SC 29708 (803) 548-8020 Facility Hours Mon- Fri 5am 9:30pm Saturday 7:30am 6pm Sunday 1 6 pm Child Watch Hours: Mon- Sat. morning: 8am 12noon Mon- Thurs evening: 4-8pm Friday evening: 4-7pm Gold Hill YMCA 1785 Gold Hill Road Fort Mill, SC 29708 (803) 548-9622 Facility Hours Mon- Fri 5am 9:30pm Saturday 7:30am 6pm Sunday 1 6 pm Child Watch Hours: Mon- Sat. morning: 8am 12noon Mon- Thurs evening: 4-8pm Friday evening: No child watch Group Fitness Contact: Terri Carr Health & Wellness Coordinator terricarr@upymca.org For Classes and Cancellations please go online to: www.upymca.org/schedules/ or visit us online at: www.facebook.com/upymca

Monday Tuesday Wednesday Thursday Friday Saturday Sunday Athletic Conditioning HIRT* Booty Barre* Boot Camp Circuits Boot Camp Custom Cuts Rotation 5:15-6:00am 5:15-6:00am 8:00am- 8:55am 5:15-6:00am 8:30-9:15am 3-4pm Jamie E. - L3 - G Lori H. - L3 - G Julie- L1-2 F Shanna - L3 - F See Rotation See Rotation L 2-3 - F Schedule page Custom Cuts Cardio Challge/Abs Lab Custom Cuts* Cardio Funk Athletic Conditioning* For Instructor Info 8-8:55am 8:05-9:00am 8:05-9:05am 9:15-10:15am 8:05-9:00am Roe - L1-3 - F Kim K. - L3 - F Silvia - L3 - F Angie - L2-3 - G Angela - L2-3 - F Zumba Gold* 9:30-10:25am Abs Lab Sweatshop* Cycle Cross Abs Lab Booty Barre* Don - L1-2 - F 9-9:15am 9:15-10:10am 9:15-9:45am 9-9:15am 9:10-10:05am Silvia - L3 - F Bonnie - L2-3 - F Cheryl - L2-3 - F Molly - L2-3 - F Julie - L1-3F Boot Camp Circuits Shape and Flex* Zumba Kettlebell Kick Boot Camp Circuits 9:15-10:10am 10:20-11:20am 9:15-10:10am 9:15-10:10am 9:15-10:00am Classes Requiring Tickets: Silvia - L3 - F Sheila - L1-2 - F Dominique - L2-3 - G Molly - L2-3 - F Roe Classes with a star (*) after the title may Tai Chi Shape and Flex* Cardio Funk require a ticket. Tickets can be obtained Silver Sneakers Classic* 11:45am- 12:30pm Silver Sneakers Classic* 10:20-11:20am 10:15-11:10am on the fitness floor 30 min. prior to the 11:30-12:20pm Lisa P. - L1-2- F 11:30-12:20pm Sheila - L1-2 - F Julie - L2-3 - G class. Only members who are present and able Bethany - L1 - F Bethany L- 1 F Kids Boot Camp Silver Sneakers Circuit to pick up their own ticket will be given one. 4:00-5:00pm 10:30-11:15pm Tickets are first come first serve. Kettle Bell Pump Donna - K- 5 F Power Sculpt Jett - L2 - F 12:30-1pm 12:30-1:00pm How to read the new schedule: Terri - L2-3 - F Kids Boot Camp Bethany - L1-2 - F Simply Stretch Example: 4:30-5:00pm 11:30-12:15pm Zumba = Class Silver Sneakers Classic* Donna - K- 5 F Silver Sneakers Classic* Athletic Conditioning Bethany - L1- - F 5-5:55pm = Time 1:15-2pm 1:15-2pm 4:30-5:15pm Jaime = Instructor Bethany - L1 - F Athletic Conditioning Bethany L1- F Denise - L3 - G Power Sculpt L2-3 = Level Intermediate to Advanced 4:30-5:15pm 12:30-1:00pm - L1-2 - F F = Fitness Room Zumba Beth T. - L3 - G Booty Barre Athletic Conditioning Bethany - L1-2 - F 4:15-5:15pm 4:05-4:55pm 5:30-6:15pm Class Location Description: Dominque - L2-3 - G HIRT Jillian L1-3- F Denise - L2-3 - F F = Large Group Fitness Room 5:30-6:25pm C = Cycle Room Booty Barre Trish - L2-3 - F Y = Yoga Room 4:05-5:05pm Zumba Toning O = Outside on Sports Field Jillian L1-3 - F Cardio Funk 5-5:55pm G = Gym Abs, Glutes, Cardio 5:15-5:55pm Pam P. - L2- F Step 'n' Sculpt 6-6:55pm Pam P. - L3- F 7:00-7:55pm Amanda - L2 - F Fort Mill Group Fitness Schedule Jamie L2-3- F

Fort Mill Group Cycle Schedule Monday Tuesday Wednesday Thursday Friday Saturday Sunday HIIT Cycle Cycle Revolution Cycle Blast NEW TIME Cycle Rotation Cycle 5:30am- 6:15am 5:30am- 6:15am 5:30-6:15am 8:15-9:00am NEW TIME 2-3pm Nancy L- 1-3 Kristi L- 2-3 Jan L2-3 C See Rotation Barb- L2- C Schedule page Cycle Plus Cycle Cycle Cycle For Instructor Info 8:00-8:55am 8:00-8:45am 8:00-8:55am 8:00-8:55am Cheryl - L2 - C Jamie - L2-3 - C Rebecca L1-3- C Jamie - L2-3 - C Cycle 9:30-10:25am* Cycle Cycle Cross Ali- L1-3 - C 9:30-10:25am 9:45am- 10:30am Barb - L2 - C Cheryl L2-3- C Cycle Cycle Cycle Cycle Cycle 6:30-7:15pm 6:30-7:30pm 6:30-7:15pm 6:30-7:30pm 5:30-6:25pm Sarah L- 1-3 C Ali - L1-3 C Sarah L- 1-3 - C Ali - L1-3 - C Barb - L2- C Monday Tuesday Wednesday Thursday Friday Saturday Sunday Pilates Pilates Power Yoga* Yoga Mixed Levels 8:30-9:30am 8:00-8:55am 10:30-11:45am 4:15-5:15pm Kim K. - L2 - Y Kim K. - L2 - Y Allison/Terri O.- L- 1-3 April- L 1-3 - F Beginner Yoga* Mixed Levels Pilates Mixed Levels Hatha Yoga 10:20-11:20am 9:00-10:15am 9:00-10am 9:00-10:15am 9:00-10:15am Sheila - L1-2 - F Terri O.- L1-3- Y Rebecca - L2 - Y Terri O. - L1-3 - Y Lisa - L2-3 - Y Hot Yoga Beg. Yoga* Beginner Yoga* 5:00pm- 6:00pm 10:00-11:15am 10:20-11:35am Lisa P. L2-3- Y Janice - L1-2 - F Pam G. - L1-2 - Y Pilates Pilates NEW TIME 6:30pm- 7:30pm 7:00pm- 8:00pm Yoga for Athletes Mitch/Barbie L1-3- Y Barbie L1-3- Y 6:00-7:15pm BEGINS FEB. 9TH Terri - L2-3 - F Fort Mill Mind & Body Schedule

Fort Mill Kids Fitness Schedule w/donna Monday Tuesday Wednesday Thursday Friday Wee Fit Wee Fit Wee Fit Wee Fit Wee Yoga 9-9:30am 9-9:30am 8:15-8:45am 8:15-8:45am 9-9:30am Max 10 Kids Max 10 Kids Max 10 kids Max 10 Kids Max 10 Kids Gym Court B Gym Court B Racquetball Ct.A Racquetball Ct. A Raquetball Ct A Wee Fit Wee Fit Wee Fit Wee Fit Wee Yoga 9:30-10am 9:30-10am 9:00-9:30am 9:00-9:30am 9:30-10am Max 10 Kids Max 10 Kids Max 10 Kids Max 10 Kids Max 10 Kids Gym Court B Gym Court B Raquetball Ct A Gym Court B Raquetball Ct. A Wee Fit 9:30-10:00am Raquetball Ct. A Wee Yoga 10:00-10:30am Max 10 kids Raquetball Ct. A Kids Boot Camp 4-4:30pm Grades K- 5 Large Group Ex Kids Boot Camp 4:30-5pm Grades K- 5 Large Group Ex

Active Older Adult/Beginner Fitness Schedule Land Fitness Classes - Monday to Saturday Monday Tuesday Wednesday Thursday Friday Saturday Silver Sneakers Classic* Zumba Gold* Zumba Gold + Toning* Silver Sneakers Circuit Zumba Gold* 11:30-12:20pm 10:10-11:10am 8:10-9:10am 10:30-11:15am 9:30-10:25am Bethany - Fort Mill Don - Gold Hill Don - Gold Hill Jett - L2 - Fort Mill Don - L1-2 - Fort Mill Silver Sneakers Classic Silver Sneakers Classic* Simply Stretch 1:15pm- 2:00pm 11:30-12:20pm 11:30-12:15pm Bethany- Fort Mill Bethany - Fort Mill Bethany - L1 - Fort Mill Silver Sneakers Classic* Silver Sneakers Classic NIA 11:30-12:15pm 1:15pm- 2:00pm 11-35- 12:35pm Bethany - Gold Hill Bethany- Fort Mill Sherrie/Demi L1-3 - F Gold Hill Simply Stretch 12:20-1pm Bethany - Gold Hill Aquatic Fitness Classes - Monday to Saturday Monday Tuesday Wednesday Thursday Friday Saturday Quick Feet Quick Feet 10-11am 10-11am Sammie - Fort Mill Sammie - Fort Mill Level 1-2 Level 1-2 Arthritis Plus (shallow) Arthritis Plus(shallow) Arthritis Plus (shallow) Arthritis Plus(shallow) Arthritis Plus (shallow) 11-12pm 11-12pm 11-12pm 11-12pm 11-12pm Sammie - Fort Mill Sammie- Fort Mill Sammie - Fort Mill Sammie - Fort Mill Sammie - Fort Mill Level 1-2 Level 1-2 Level 1-2 Level 1-2 Level 1 * Tickets are required for these classes **Some classes are offered at different locations so please be sure to check the location on the schedule!

` Rotation Schedule Dates Saturday Bootcamp(Jamie/Roe) Dates Fort Mill 8:30-9:15am 6 13 20 27 Jamie Roe Jamie Roe Saturday Custom Cuts Dates Gold Hill 9-10am 6 13 20 27 Kim S. Lori G Sheila Lori G Saturday Cycle Dates Fort Mill 8:15-9:00am 6 13 20 27 Melanie` Kristi Lori H Jessi Saturday Power Yoga(Allyson/Terri O) Dates Fort Mill 10:30-11:45am 6 13 20 27 Sibylle Sibylle Terri O. Allyson Sunday Custom Cuts(Desiree/Lori G.) 7 14 21 28 Fort Mill 3-4pm Lori G Desiree Lori G. Lori G.

CLASS DESCRIPTIONS Classes are rated per instructor on the fitness schedule ranging from Level 1 to Level 3 (L1-3) with level 1 as beginner, level 2 as intermediate, and level 3 as advanced. Class levels vary by instructor teaching style. Abs,Glutes&Cardio: It is a 40 minute interval workout consisting of exercises designed to focus and target your lower body and entire core. Abs Lab: If you want firmer abs and stronger back, this is the class for you. Ageless Grace: fitness and wellness program consisting of 21 simple exercise Tools designed for all ages and abilities. These anti- aging exercises, based on everyday movements that are natural and organic, focus on the healthy longevity of the body and mind. Alignment- Based Yoga: We work to penetrate deeper into the yoga experience through intense focus and longer holds so that students can pay close attention to the precise muscular and skeletal alignment this system demands. We use props such as belts, chairs, walls, blocks and blankets. Teachers trained in this tradition are skilled at adapting poses for students with physical limitations and are known for making hands on adjustments. Athletic Barre: No tutu needed! This is a fun, challenging strength workout that fuses techniques from ballet, pilates, and yoga with intervals of power movement to sculpt a lean, strong, dancer- like physique. Athletic Conditioning: A combination of high energy, fast- paced cardio sports drills and interval training incorporating upper and lower body conditioning, using weights, bands, body bars and stability balls. Beginner Yoga: Learn the basics of yoga along with how to breathe and relax Body Sculpt This is a high intensity 30 minute workout using mostly your own body weight. Little to no equipment is required. Boot Camp Circuits - A high intensity strength, endurance and fitness training through a variety of intervals/drills. Booty Barre- is a fun, energetic workout that fuses techniques from Dance, Pilates and Yoga that will tone, chisel, and define the whole body! This is class is the perfect combination of cardio, strength and flexibility. Budokon Yoga: brings grace, concentration, fluidity, power, and creativity to hatha yoga in an authentic expression. Experience this dynamic blend of contemporary yoga asana influenced by ancient martial arts. Cardio Challenge: A power- packed workout that incorporates step, hi/lo, kickboxing and athletic conditioning. Cardio Funk: Dance that will challenge the novice and experienced dancer by taking you through the land of hip hop, pop, Latin, techno, and reggae, all while having fun and burning calories. Cardio Sculpt: This is our circuit interval class with intense strength training. We us weights and steps. Great class for beginning, intermediate and advanced fitness levels. Core Strength and Conditioning- Work and strength all parts of your core using a variety of equipment and exercises. Custom Cuts: Designed not only to boost your caloric expenditure but to redefine, reshape and strengthen the body you were born with using weights and body weight exercises. May include short cardio spurts to increase overall endurance. Cycle: Come ready for an intense workout aimed for all levels on a spin bike. Bring your water bottle and towel with you too! Cycle 101: Back for the New Year! Come and learn the basics on how to set up your bike so that you can get best out of your ride. Cycle Cross: 30 minutes of strength conditioning then 45 minutes of cycling. Each class combines various cycling drills that offer an exhilarating cardiovascular workout and strength conditioning that provides challenging and dynamic whole body muscle conditioning using body weight, dumbbells, exercise balls, & body bars as resistance tools. This is not a beginner class, but participants are offered alternate exercises to fit their individual fitness levels. Cycle Plus: This class incorporates cycling with intervals of strength training. Bring weights and a mat. Talk to your instructor if you have questions about the format and length of class. Cycle Revolution: Come experience a great ride using various drills based on rpm's (revolutions per minute). Deep Stretch: Improve joint flexibility and help re- lubricate joints through a quiet, meditative practice of deeply held postures. This is a perfect complement to your active, yang practice or athletic endeavors to give you greater flexibility and help prevent injuries. Hatha Yoga: A series of physical postures designed to bring balance to all systems of the body. HIIT Cycle: Cycle interval training can increase aerobic and anaerobic capacity. By repeatedly exposing active muscles to high- intensity exercise, you improve resistance to fatigue. As a result, riders will be able to sustain a given exercise intensity for a longer period of time, increasing their endurance. HIRT: Alternates core strength, weight training, and cardio bursts for a high intensity workout. By executing several exercises together and not letting your heart rate drop you will increase your basal metabolic rate and burn tons of calories! Kettlebell Kick: A combination of Kettlebell Pump class and kickboxing. Kettlebell Pump: Ideal for anyone who wants to: burn fat, increase flexibility and build strength. This 30 minute sculpting class provides unique multi- joint movements that exercise all the large muscle groups while simultaneously providing a high level of cardiovascular training. Kettlebell Boot Camp: A unique blend of two high intensity calorie burning workouts. This class will challenge your strength and cardiovascular endurance. Kickboxing: This class combines martial arts and fitness aerobics into heart- pumping, energizing choreographed punches and kicks what emphasizes proper execution of martial arts movements, making it safe for all levels.

Kid s Boot Camp: Fitness class for K- 5 that uses fun exercises to burn energy and increase coordination and agility. Kid Fit Yoga and Boot Camp: Fitness classes for ages 10-14 to increase coordination, agility and flexibility. Sign up in the Zone. Nia: A dynamic blend of dance arts, martial arts and healing arts which brings the body, mind and spirit to optimum health through great music, creative movement and self- expression. Pilates: Learn skills to achieve balance and flexibility while lengthening and strengthening through mat work developed by Joseph Pilates. PiYo: a fusion of Yoga and Pilates with a twist. This is not your regular mind/body class! Challenging moves and contemporary pop music blend for a great workout unlike anything you may be used to. Power Sculpt: Sculpt and tone your body utilizing tubing, weights, body resistance and power moves in only 30 minutes! Power Flow: This is a vinyasa style yoga with emphasis on power, proper alignment, and integrated breath. Classes utilize creative sequences and transitions utilizing basic to advanced poses to increase strength, stamina, balance and flexibility. Level 2-3 Power Yoga: This yoga class focuses on using the power of the mind, body and breath to build strength and endurance while practicing yoga postures and it will integrate Vinyasa flows with power holds of yoga postures that allow the student time to breath, sink into, and explore his/her mind, body and spirit while in a particular yoga asana. Shape & Flex: A vigorous class designed to challenge you to achieve stronger, leaner muscles and a stable core through the use of free weights and the step bench as a weight platform. Simply Stretch: Increase energy levels & flexibility. Improve posture & body alignment. Relieve pain & stress. RELAX. Silver Sneakers: 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, balls are offered for resistance, and a chair is used for seated and/or standing support. Silver Sneakers Circuit: Build cardiovascular and muscular endurance power with a standing circuit workout. Upper body strength work with hand- held weights, elastic tubing with handles, and a ball is alternated with non- impact aerobic choreography. A chair is offered for support, stretching and relaxation exercises. Sweatshop: Intervals of cardio challenging exercises and sculpting. This is a great workout for increasing cardio endurance. Tai- Chi for beginners: This class is based on the Yang style 24 forms and is a gentle form of exercise that integrates the mind and body while cultivating internal energy. Tai Chi will promote and improve muscular strength, fitness and flexibility as well as improve confidence and balance. Wee Fit & Wee Yoga: Fitness class for the preschool child that uses gross motor skills and burns off some energy. Sign up for class in Child Watch. Ages 3-5 Wurk it!: A high cardio dance party set to some of your favorite music, including hip hop, pop, old school, Latin and more. This class will burn lots of calories with the use of repetitive and easy to follow choreography. You don t need rhythm or a dance background.just Wurk it! Yoga: Integrate mind and body with physical postures that will increase your flexibility, calm your mind and decrease your stress. Yoga for Athletes: If you're a runner, cyclist, skier, hiker, or active person of any kind, discover how yoga will help you develop increased flexibility, aerobic capacity, strength, endurance and mental focus in this class designed to enhance your performance as an athlete or active individual. Yoga Mixed Levels: This Hatha style class is a blend of vinyasa, and yin yoga with meditation at the beginning and end of class. All levels welcome. Please let the instructor know if you have limitations. Zumba: Shake it up and sweat it out in this fun, high energy class that includes various dance and cultural influences. Zumba Gold is for beginners or people who may be limited physically. Zumba Gold: This is an easy to follow program that lets you move to the beat at your own speed. It is a specialty class designed to meet the anatomical, physiological and psychological needs of the aging population. Zumba Gold + Toning: A dance class that adds the challenge of adding resistance by using Zumba Toning Sticks or light weighs to help you focus on specific muscle groups Zumba Toning: This unique class combines targeted body sculpting exercises and high energy cardio work with Latin infused Zumba moves to create a calorie torching, strength training dance fitness party. Light hand weights and/or Zumba toning sticks are used. Silver Sneakers Classic: 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, balls are offered for resistance, and a chair is used for seated and/or standing support. Step 'n' Sculpt: Step class which combines strength training and a step workout to kick your body into high gear, by keeping choreography simple and the intensity high.