Exercise Schedule Fall 2012 by Toby Maloney

Fall For Member & Drop-in Classes September 3- December 31, 2012

ALL Exercise Schedule classes are FREE to our members.* Please use the legend below to help find the right class for you! For more class options, please check our program schedule in Positively Healthy magazine! *Charges may apply for Select Time members to attend classes outside Select Time hours.

GROUP EXERCISE GUIDELINES 1 F or your safety and as a courtesy to others, please arrive on time. Late arrivals may be turned away. Please do not enter a class beyond five minutes after the scheduled start time. Participants may not join any class after the warm-up period. 2 Please return all props and equipment to the appropriate places after use. 3 A ll pool, cycling, TRX, Body Flex, Bounce and BOSU classes require signup. 4 S ign-up begins one hour before each class at the Front Desk. Each person MUST register for him or herself in person, no exceptions. 5 I f you are new to exercise, pregnant, have back problems or any limitations, please let the instructor know before class. 6 P lease follow instructorâ&#x20AC;&#x2122;s direction. Classes are a group activity, however, you control the intensity of your own workout. Classes may be adapted to all levels and modifications are welcome. If you have any concerns, inform the instructor prior to the class. 7 If you plan to leave a class early, please inform the instructor. 8 F or your safety, no chewing gum, food or drinks (other than water) are allowed in classes or in the pool area. 9 We encourage you to bring a water bottle to classes. No glass please. 10 Selected classes require pre-registration for the season as they are open to non-members through Positively Healthy. Please register at the Front Desk, call 204-632-3900 or www.wellnessinstitute.ca with your member log in. 11 Classes and instructors are subject to change without notice.

FOR STUDIO CLASSES: 1 Studio use is reserved for activities under staff supervision. 2 Indoor, athletic shoes only. 3 Equipment is for class use only and may not be removed from the studio.

FOR CYCLING CLASSES: Limit of 16 participants 1 P articipants MUST bring their own headphones, a water bottle (no glass) and a towel. Bike shorts and stiff soled shoes are recommended. 2 P lease arrive 10 minutes early to get set up. After class, bikes must be wiped down and handlebars removed.

FOR AQUA (THERAPY POOL) CLASSES: Limit of 15 participants Must sign-up prior to class Pre-registration required at the front desk Suitable for 55+ Cardiac Rehab and Beginner participants* Beginner skill level

1 B ack-to-back classes are not recommended. Participants will be able to take back-to-back aqua classes only if there are spots free in the second class after the warm-up period. New participants will have first priority. 2 P lease shower before entering the pool. Bathing suits are required and water shoes recommended. 3 F rom time to time the pool will be closed for repairs or special programs. Please check the main blackboard at the Front Desk for closures.

Intermediate skill level Advanced skill level Drop-in guests welcome

* Suitable for Cardiac Rehabilitation Program members and individuals with high blood pressure (must have physician approval prior to pool use).

No Group Exercise Classes on: SEPTEMBER 3, OCTOBER 8, NOVEMBER 12, DECEMBER 26 NO evening classes on: december 24, december 31 CLOSED: NOVEMBER 11, december 25

Your Studio classes Studio classes are designed for a range of fitness levels. Unless otherwise noted, classes are 55 minutes.

Abs of Iron & Buns of Steel

Improve your posture, have better back health and look great! Discover exciting new ways to develop strength in your torso and legs.

Back to Basics

New to exercise or getting back after a break? Have fun in this introductory class that gets you into a regular exercise routine. Learning is easy in this relaxed atmosphere. Popular styles such as low impact, step aerobics and weights or the “combo” style class will provide you with a great workout.

Body Bliss

Would you like a deep massage for the body, mind and soul? This class is a blissful blend of familiar strengthening exercises, basic yoga poses, Pilates core training methods and relaxation sequences that flow seamlessly from one to another.

Body Flex

Get shapely shoulders, tighter abs and stronger legs. This innovative group weight lifting class is perfect for everyone interesting in looking and feeling strong!

Bounce

Do you remember how much fun you had playing with a ball as a child? Up the fun factor with this cardio and core training class. Class includes a balance component for core strength, posture, agility and coordination.

Cardio Combo Challenge

This exciting cardio workout is designed to make you sweat. It may involve a variety of formats including step, hi/lo, boxing and cardio-ball. Complete the workout with a core conditioning component and leave refreshed after a relaxing stretch.

Cardio Fusion

Experience hypnotic drums, earthy rhythms and energy-driving moves. Rhythmic patterns improve physical and mental awareness. The fun finishes with yoga-inspired core training.

Cardio Quickie

In a rush? This 30-minute class is cardio only. A quick warm-up, a cardio component and a quick cool down. No floor work.

Circuit

This station-to-station workout may include BOSU, steps, weights and tubing for heart pounding cardio plus a great strength workout too! Getting it all done in one class is perfect for those short on time but high on energy!

Interval Bootcamp

This will definitely get your day started! Alternate between exciting athletic-type military drills and weight training.

Live Longer, Stronger

Formally Golden Sneakers. Activities range from low impact aerobics and strength training to yoga/pilates inspired stretching. Try new kinds of equipment while gaining confidence. GREAT for beginners of all ages!

PACE™

Exercises are designed for those with arthritis to maintain or improve joint mobility, endurance, balance and coordination.

Posture Perfect

This strength training class focuses on muscle groups that improve posture. Targeting primarily the lower body, mid back and core muscles, leave feeling stronger and taller!

Pump Fix

Get your Pump Fix for firm legs, toned arms and sculpted abs. This workout is 100% dedicated to muscle work.

Prime Time Cardio

For those young at heart who wish to keep their hearts young, this low impact class is simple and easy to follow. Discover all you can be. Fitness improves regardless of age.

Spice it Up!

Try different types of classes without altering your schedule! Formats may include: Kickbox Jam, BOSU, Bounce, Muscle Step, Bootcamp, Latin Mania, 4x4, Cardio Party, Interval and much more! A format schedule will be posted outside the fitness studio.

Step Exchange

Love traditional step classes but want to spice things up? The class rotates through Step Express, Double Step, Sport Step, Step Ball Change and more!

Step Express

Advanced choreography, which may include turning and jumping, keeps the mind thinking and the body moving. Discover the enjoyment of one, two or even three steps. Step Express+, add 15 minutes.

Strength & Stretch

Older means better! Improve strength, balance and coordination to give you more energy to help you live independently longer. Using a variety of equipment, finish off with a relaxing stretch.

The Next Step

Want a bit more challenging choreography than Back to Basics STEP but not quite ready for STEP Express? This class is for you!

The Works

A 90-minute workout that will challenge you with creative ways to use various equipment for balance, strength, coordination, cardiovascular endurance and flexibility.

Tough Enough

Work and play hard without choreography. Sport and power drills, plyometrics, martial arts, agility, speed training and core conditioning. Fast-paced fun!

The Works includes 50 minutes of cardio combined with added strength training and flexibility. Enjoy the variety of step, hi/lo, BOSU, interval, sport conditioning and so much more....

TRX Strength

A full-length resistance workout on the TRX Suspension Training System. Engage your core and build balance, flexibility, joint stability and strength using your body weight, gravity and a variety of exercises and positions.

TRX Combo

Intervals of TRX Suspension Training exercises combine with cardio (done on a bench, BOSU or the floor) for a complete full body workout. Excellent core workout!

TRX Core Strength & Stretch

Improve your abdominal and back muscle strength for better performance and spine health. Finish off with a relaxing extended stretch to increase mobility and flexibility.

Try OUr TRX Suspension Training Originally designed by a US Navy Seal to help maintain strength in the field, this training system engages the core with every exercise, quickly building back and ab strength. See Studio Schedule on the next page!

Let us know how we are doing...email us at info@wellnessinstitute.ca or fill in a comment card. Available at the Front Desk

Studio

Monday

Tuesday

6:15

Interval Bootcamp

Body Flex

8:10

TRX Strength

9:00

Cardio Combo Challenge

Rina

Wendy

Thursday

Friday

TRX Strength

Circuit

Rina

Pump Fix

Cindy

Rina

Wednesday

Ricki & Rina/Linda

BOSU Combo Linda/Ricki

Wendy

Linda

Pump Fix

The Works

Ricki

Cheryl/Wendy

TRX Core

9:15

Strength & Stretch (45 min) Linda

Cardio Combo Challenge

9:30 10:15

Wendy

Prime Time Cardio Cindy

Posture Perfect Ricki

Prime Time Cardio Raul

Strength & Stretch Ricki

Bounce Ricki

TRX Strength

10:30 11:30

Sunday

Circuit

Linda

Body Flex

Saturday

Cindy/Linda/ Wendy/Rina

Cardio Quickie Cassidy

Cardio Quickie Ricki

11:45 Drums Alive ) (Sep 15-Nov 24

$62

Pump Fix Wendy

12:05 1:00

Step Express Cassidy

TRX Strength Cassidy

Body Bliss Cassidy

Live Longer, Stronger

PACE Raul

(Sep 10-Dec 10)

(Sep 11-Nov 13)

4:30

Pump Fix

5:30

Step Express

Body Flex

Spice It Up

6:15

Cheryl

Cindy

Brenda

7:30

Cassidy/Wendy

8:35

$62

Brenda

Body Flex

Brenda/Cindy

Back To Basics

Body Bliss

TRX Strength

The Next Step

Basics Combo

Tough Enough

8:35 Zumba Dance & Toning

Alex

(Sep 10-Nov 26)

TRX Strength

(Sep 15 -No

$49

Cindy

Step Express+

(75 min) Brenda

-Nov 1)

TRX Strength

Brenda

2:15 ld Zumba Go v 3)

$45

$62

Abs Of Iron & Buns Of Steel

(Sep 15 -Nov 24)

Cardio Fusion

Room 4 (Sep 13

-Nov 26)

6:30

1:00 Belly Fit

5:45 Dance-Ability

6:15 Belly Fit

Room 4 (Sep 10

Ricki/Rina

(Sep 13-Dec 13)

Step Exchange

Brenda

TRX Strength

Raul

Lorraine

Linda

Christine

PACE

TRX Combo Christine

Body Flex

(Hi/Lo) Lesley

Cheryl

(Sep 12-Nov 14)

$62

No Group Exercise Classes on: SEPTEMBER 3, OCTOBER 8, NOVEMBER 12, DECEMBER 26 NO CLASSES FOR DRUMS ALIVE & BELLY FIT on: OCTOBER 6 CLOSED: NOVEMBER 11, december 25

Your Cycling classes Cycling is for everyone! Beginners and athletes can participate in the same class and challenge themselves at their own fitness level. You control the tension on your bike!

All Terrain

Experience a ride that takes you on a journey though rolling hills, heart pounding climbs and exhilarating flats. (All Terrain+ is 55 min)

Interval

Hang on tight for flats and hills, acceleration drills and jumps with recovery time between.

Lactic Acid Bath

Strength

Use intervals to target an important element in cardiovascular performance – the lactate threshold. Burn hundreds of calories in 40 minutes! Previous experience suggested.

Training Ride

Ride & Resist

This 50-minute class is packed with the same great cycling experience you’ve always enjoyed plus intervals of Resistance Tubing for a total body strength workout.

Rookie Ride

Everyone can ride. Join in this 30-minute class to see what indoor cycling is all about. You can create your own level of intensity while working in a motivating group setting.

Building power is the goal of this hill-climbing workout. This one-hour workout consists of flats, hills, sprints and drills.

Triple “R”

Ride, Run, Relax – Combine a great ride with intervals of running or walking and then finish with an extended stretch. 75-minutes.

Check the three Cycle Schedules on the following pages closely to ensure you are planning for the current rotation.

4 th Annual Turning Circles Sunday, December 30 - 8:00 am to 10:00 am FREE

6 th Annual

Resolut i on R i de Saturday, January 12 - 12:00 pm to 2:00 pm

Rotation 1: Sep 4-16, Oct 15-28, Nov 26-Dec 9 - NO CLASSES Sep 3, Oct 8, Nov 11 & 12 Cycle

Monday

Tuesday

Wednesday

Thursday

Strength

6:15

Saturday

Rina/Murray

7:00

Interval

Strength

8:00

Lactic Acid Bath

All Terrain

Murray

Training Ride

8:30

Various

Triple “R”

9:00

Various

(ends Dec 23)

Rookie Ride

9:45

Various

(ends Dec 22)

All Terrain