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7 FLAGS FITNESS CLUB GROUP FITNESS SCHEDULE • MARCH 2013 SUNDAY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

9:30-10:30 AM

5:45-6:30 AM

5:45-6:30 AM

5:45-6:30 AM

5:45-6:30 AM

5:15-6:00 AM

8:15-9:00 AM

12:00-1:30 PM

6:30-7:00 AM

8:00-9:00 AM

8:45-9:30 AM

8:00-9:00 AM

5:45-6:30 AM

9:00-9:45 AM

8:45-9:30 AM

9:00-9:45 AM

9:00-9:45 AM

9:00-9:45 AM

8:45-9:30 AM

9:30-10:15 AM

9:00-9:45 AM

9:00-10:00 AM

9:30-10:30 AM

12:00-12:45 PM

9:00-9:45 AM

*10:00-11:00 AM

9:30-10:30 AM

12:00-12:45 PM

5:30-6:15 PM

5:30-6:15 PM

10:00-10:45 AM

10:15-11:00 AM

Zumba w/Nikki Group Fitness Studio

Body Flex w/Deb Group Fitness Studio

*10:00-11:00 AM

11:00-12:00 PM

Step w/Deb Group Fitness Studio SteeleWorks w/Nikki Spin Studio

Spin w/Dawn Spin Studio

All About Abs w/Dawn Group Fitness Studio Pilates w/Thao Group Fitness Studio Aqua Aerobics w/Boundi Pool Pump7 w/ Kylie Group Fitness Studio

Body Flex w/Julie Group Fitness Studio Tai-Chi w/Don Group Fitness Studio Aqua Aerobics w/Boundi Pool Body Flex w/Kylie Group Fitness Studio Circuit Training w/Jessy Group Fitness Studio

Spin w/Curt Spin Studio

Pilates w/Thao Group Fitness Studio Aqua Aerobics w/Boundi Pool Pump7 w/ Kylie Group Fitness Studio Zumba w/Niki Group Fitness Studio

Pilates w/Dawn Group Fitness Studio Tai-Chi w/Don Group Fitness Studio Aqua Aerobics w/Boundi Pool Circuit Training w/Jessy Group Fitness Studio Aqua Aerobics w/Kylie Pool

12:00-12:45 PM

5:15-6:00 PM

6:15-7:15 PM

5:30-6:15 PM

5:30-6:30 PM

5:30-6:15 PM

6:30-7:15 PM

5:30-6:15 PM

5:45-6:30 PM

5:30-6:00 PM

*7:00-8:00 PM

5:45-6:30 AM

6:15-7:15 PM

5:45-6:30 PM

6:15-7:15 PM

6:30-7:15 PM

6:15-7:15 PM

*6:30-7:15 PM

*7:00-8:00 PM

*6:30-7:15 PM

*7:15-8:45 PM

7:15-8:00 PM

7:15-8:00 PM

Spin w/Tony Spin Studio

Step & Flex w/Julie Group Fitness Studio KickBoxing Stacy/Adam Martial Arts Studio Yoga w/Marialyce Mind Body Studio Spin w/ JT Spin Studio

*TKD Youth/Adult Martial Arts Studio Zumba w/Niki Group Fitness Studio

Step Xpress w/Julie Group Fitness Studio Aqua Areobics w/Kylie Pool Spin w/Nikki/Dawn Spin Studio KickBoxing Stacy/Adam Martial Arts Studio Body Flex w/Nikki Group Fitness Studio *TKD Youth/Adult Martial Arts Studio

Yoga w/Marialyce Mind Body Studio Spin w/JT Spin Studio

*TKD Youth/Adult Martial Arts Studio

Spin w/Nikki Spin Studio

Zumba w/Niki Group Fitness Studio

Spin w/JT Spin Studio

Body Flex w/Dawn Group Fitness Studio Pilates w/Thao Group Fitness Studio Aqua Aerobics w/Niki Pool

*Cardio Tennis Tennis Courts

Spin w/Tom Spin Studio

Water Aerobics w/Kylie Pool Step Xpress w/Deb/Julie Group Fitness Studio *Cardio Tennis Tennis Courts

Pump7 w/Kylie Group Fitness Studio

*11:00-1:00 PM

*TKD Olympic Sparr Martial Arts Studio

KickBoxing Stacy/Adam Martial Arts Studio Body Flex w/Nikki Group Fitness Studio *TKD Youth/Adult Martial Arts Studio *TKD Olympic Sparr Martial Arts Studio

Zumba w/Niki Group Fitness Studio

*7:15-8:45 PM

*TKD Olympic Sparr Martial Arts Studio

* Designates additional cost to class


(KB)2 We combine kickboxing and kettlebells in this high-energy workout that keeps your heart rate up and the pounds down. It’s a cardio experience like no other!

CARDIO TENNIS Introduce yourself to the sport of tennis in this high-energy fitness class. We combine the best features of the sport with cardiovascular exercise that will have you burning calories and enjoying yourself at the same time!

BODY FLEX This full-body workout makes it easy to vary the levels of intensity as you go. Sculpt your way to the body you desire by using a bar and weights, kettle bells, bands and more.

ZUMBA More party than workout, Zumba combines Latin and international music with an effective dance routine that constantly keeps you on the go. You don’t have to be a good dancer to reap the benefits, just be willing to have fun and move!

YOGA Our instructors will carefully guide you through the fundamentals of yoga by helping you refine techniques and improve alignment while building strength and endurance. You’ll discover balance of body by developing the strength and flexibility you want.

PILATES Based on the six core principles of precision, centering, concentration, control, breath and flow, Pilates will help you create the long and lean muscles you desire. Our instructors will help you focus on centering your body while concentrating on the movement and control of your muscles.

STEP AND FLEX Your heart will be pumping to the music as you utilize a stationary platform to step off the pounds. Burn fat, build muscle and get toned as you step to the beat.

RUMBA FIT Never before has a full-body workout been so effective and fun! We combine dance, resistance training and core exercises and set it to face-paced music designed to get you on the move.

TAEKWONDO Learn the 2,000-year tradition of courtesy, humility, integrity, perseverance, self-control and indomitable spirit combined with the modern scientific understanding of the human potential.

SPIN This low-impact aerobic workout has all the intensity you could ask for! Climb aboard a stationary bike and follow the instructor’s lead as you pedal through various intervals designed to strengthen your heart and lungs.

Mon - Thur 8:00 AM - 1:00 PM, 2:30 PM - 8:00 PM Fri & Sat - 8:00 AM - 1:00 PM Sunday Closed

KIDS GYM HOURS

Mon - Fri 8:00 AM - 1:00 PM Sat 8:00 AM - 2:00 PM, Sun 10:00 AM - 3:00 PM

GYM HOURS

515-278-8888 WWW.7FLAGS.COM

7 FLAGS FITNESS CLUB

Spring Break Camp - March 18th - 22nd

SPECIAL EVENTS: Parents Night Out- March 28th - EASTER EGG HUNT (Free for Kids Gym Members & $5 per kid for non members.)

PUMP 7 The Ultimate Barbell class that combines music with a total body workout, targeting the 5 major muscle groups. By combining high reps, customized weight, and a high energy environment Pump 7 will give results - fast!

WATER WORKOUT This refreshing workout is a great way to shape up and tone while supporting your muscles and joints. Enjoy instructor-led water aerobics in shallow water as you splash your way to a better you!

CIRCUIT Experience exercises for your entire body in this power-packed class. We target each muscle group in a series of timed bouts that are sure to take your fitness to the next level.

TAI CHI This Chinese exercise system utilizes slow, smooth body movements to achieve a state of relaxation of both body and mind

POWER & STRENGTH This anaerobic workout keeps it low impact while still helping you work up a sweat. We combine martial arts with a kettlebell workout to build strength and help your body find the definition you desire.

ALL ABOUT ABS Give us 30 minutes and we’ll give you a core workout like no other. Carve your abs, oblique, lower back, pelvis and hip muscles one half hour at a time!


7Flags-MarchSchedule