LWA Schedule

TIME 6:00 AM

SUN

MON

TUES

WED

SPINNING SHONA

SPINNING SHONA

CO-ED

CO-ED

WITH 3 SIGN UPS ONLINE www.hftrainingandspincenter.com LWA ONLY $5.00

WITH 3 SIGN UPS ONLINE www.hftrainingandspincenter.com LWA ONLY $5.00

THURS

FRI

SAT

LWA DAY CLASS & PROGRAM SCHEDULE THRU DEC 31ST

6:30 AM

7:45 AM

TOUGH 20 STRENGTH 30 MIN LILY STEADY PACE CYCLING 30 MIN JAMIE

STEP & PUMP W/ ABS

45 MIN OLIVIA

CYCLING RM

LEAN LOWER 30 MIN OLIVIA CORE STRUCTURE 45 MIN KIM ADVANCED CYCLING RM

8:00 AM

8:15 AM

Train Hard. Live Easy.

TRX BASICS OLIVIA CO-ED WITH 3 SIGN UPS ONLINE www.hftrainingandspincenter.com LWA ONLY $7.00

MELT 45 MIN LILY KETTLE LIFT ADVANCED

30 MIN KIM ——-OR——-

SPINNING KIM

MUSCLE HOUR ADVANCED

1 HRISH KIM

LADIES ONLY HF SPIN CENTER LWA ONLY $2.00

ZUMBA TONE 1 HR DONNA

TOUGH 20 CORE 30 MIN JAMIE CYCLING RM

8:30 AM

LEAN LOWER 30 MIN JEN SZAREK

TOTAL BODY STRETCH 15 MIN KIM

CYCLE AIR BOX & BELL 1 HR JEN SZAREK

TOUGH 20 HIIT 30 MIN OLIVIA

CYCLING RM

CYCLING RM

CYCLING RM

FAST & FURIOUS CYCLING 45 MIN W/ PUMP & ABS JAMIE CYCLING RM

8:45 AM

TOUGH 20 STRENGTH 30 MIN KIM

9:00 AM

HEART PUMPING POP ‘N GO!

SPINNING KIM

W/ ABS

CO-ED

1HR OLIVIA

WITH 3 SIGN UPS ONLINE www.hftrainingandspincenter.com LWA ONLY $5.00

ULTIMATE UPPER 30 MIN JEN SZAREK

SPINNING KIM CO-ED WITH 3 SIGN UPS ONLINE www.hftrainingandspincenter.com LWA ONLY $5.00

9:15 AM

100 % KICKBOXING OLIVIA 1 HR

9:45 AM

YOUNG @ HEART 45 MIN DONNA

YOUNG @ HEART 45 MIN DONNA

YOUNG @ HEART 45 MIN DONNA

12:00 PM

TRX BASICS SHONA

TRX BASICS SHONA

TRX BASICS SHONA

CO-ED

CO-ED

CO-ED

WITH 3 SIGN UPS ONLINE www.hftrainingandspincenter.com LWA ONLY $7.00

WITH 3 SIGN UPS ONLINE www.hftrainingandspincenter.com LWA ONLY $7.00

WITH 3 SIGN UPS ONLINE www.hftrainingandspincenter.com LWA ONLY $7.00

TIME

SUN

MON

TUES

WED

THURS

FRI SAT

3:30 PM

SPINNING KIM CO-ED

LWA EVENING

WITH 3 SIGN UPS ONLINE www.hftraining&spincenter.com HF SPIN CENTER LWA ONLY $5.00

4:30 PM

CLASS & PROGRAM SCHEDULE STEADY PACE CYCLING

30 MIN OLIVIA

MELT 45 MIN KIRA

STEP & PUMP W/ ABS

45 MIN DONNA

HOTT RHYTHM 45 MIN DONNA

CYCLING RM

4:45 PM

SPINNING KIM LADIES ONLY HF SPIN CENTER LWA ONLY $2.00

5:00 PM

CORE STRUCTURE 45 MIN KIM ADVANCED CYCLING RM ——-OR——-

TRX BASICS KIM

STEADY PACE

CO-ED

30 MIN JAMIE

FAST & FURIOUS CYCLING 30 MIN KRISTINE

CYCLING RM

CYCLING RM

KETTLE LIFT

LEAN LOWER 30 MIN KRISTINE

WITH 3 SIGN UPS ONLINE www.hftrainingandspincenter.com LWA ONLY $7.00

CYCLING

TOUGH 20 HIIT 30 MIN OLIVIA 5:15 PM

ABSOLUTE ABS 15 MIN OLIVIA

5:30 PM

HEART PUMPING POP ‘N GO! 45 MIN OLIVIA

ADVANCED

30 MIN OLIVIA ——-OR——-

TOUGH 20 CORE 30 MIN JAMIE CYCLING RM

5:45 PM

CYCLING RM ———-OR———

100% KICKBOXING 45 MIN KIM

ZUMBA 45 MIN DONNA ——-OR——-

TOTAL BODY STRETCH 15 MIN KIM CYCLING RM

6:00 PM

CYCLE AIR BOX & BELL 1 HR KRISTINE

TOUGH 20 STRENGTH 30 MIN KIM

CYCLING RM

6:15 PM

6:30 PM

YOGA 1 HR KIRA BEGINNER BOXING 45 MIN OLIVIA

BEGINNER BOX & SCULPT 45 MIN LILY

PUMP & ABS 30 MIN KRISTINE CYCLING RM

THRU DEC 31ST

Train Hard. Live Easy.

LADIES WORKOUT ASHEVILLE WEBSITE: www.ladiesworkoutasheville.com

CALL 828-298-4667 FACEBOOK: Ladies Workout Asheville (“like us” for updates)

GET STARTED! BEGINNER LEVEL BEGINNER BOXING-LEARN HOW TO UNLEASH YOUR PRIMAL INSTINCTS! JAB, CROSS, KICK, POWER– FEEL THE BURN WHILE SCULPTING & KICKING TAIL!.

BEGINNER BOX AND SCULPT– BRING THOSE NEW MOVES BOXING MOVES TO USE! COMBINING BOXING AND SCULPTING EXERCISES TO GIVE A CHISLED YOU! ABSOLUTE ABS– ENGAGE DEEP CORE MUSCLES THROUGH THIS QUICK & EFFECTIVE CLASS. NEVER FELT YOUR CORE BEFORE? NO PROBLEM! GREAT CLASS FOR ALL LEVELS! PUMP & ABS– SCULPT SEXY SHOULDERS & A TIGHTER TUMMY IN 30 MINUTES! (IN THE EVENING, ADD A BIT OF STEP!) PUMP-LEARN MANY OF THE SHOULDER/ARM EXERCISES YOU WILL SEE IN ANY LIFTING CLASS– TAKE THIS CLASS THEN FEEL CONFIDENT IN OTHER CLASSES! STEADY PACE CYCLING– GET YOUR TUSH USED TO THE BIKE! LEARN THE BASICS OF RIDING WHILE ONLY HAVING TO ENDURE 30 MINUTES OF CARDIO. YOGA– GET IN TOUCH WITH YOUR INNER CHI… A POWERFUL YET GENTLE WORKOUT THAT EMPHASIZES BODY AWARENESS & COORDINATING MOVEMENT WITH BREATH. GIVE YOURSELF THE TIME TO STRETCH

FAT BURNING / ENDURANCE / ALL LEVEL ♥ : Please use a heart rate monitor to build cardio efficiently. We are proud to train you correctly and offer the free use of our monitors.

MELT– EXCELLENT CROSS TRAINING; BOXING BAGS, STEPS, WEIGHTS, BALLS & MORE ARE USED WHILE MELTING AWAY THAT PESKY FAT! HEART PUMPING POP’N GO!♥ – JUMP ROPE, JOG, CYCLE FOR FAT BURNING RESULTS! LOW BENCH/ HIGH BENCH FOR POPPING H.I.I.T TRAINING! LIFT FOR ACTIVE RECOVERY! MASTER YOUR HEART RATE ZONES AND GETCHA SOME! CAN BE MODIFIED, BUT MUST HAVE SOME BASE FITNESS. 100% KICKBOXING-EXPERIENCE YOUR POWER THROUGH STRONG COMBINATIONS ON THE BAG; JAB, HOOK, UPPERCUT, CHOP, KICK & SWEAT! ZUMBA– FEELS LIKE A PARTY IN HERE! EASY TO FOLLOW DANCE COMBINATIONS KICK UP YOUR METABOLISM & BURN CALORIES WHILE HAVING FUN! TOUGH 20– TABATA STYLE 20 SECOND DRILLS WITH 10 SEC REST / 8 ROUNDS TO KEEP YOU MOTIVATED! BUILD STRENGTH EACH WEEK—IN ALL 3 CATEGORIES: Strength: SLOW INTERVALS OF HEAVIER LIFTING TO BUILD YOUR MUSCLES EFFICIENTLY Core: MOVEMENTS TO INCREASE YOUR STABILITY, BALANCE, AND OVERALL ABDOMINAL STRENGTH. HIIT: SHORT BURST/ HIGH ENERGY MOVEMENTS TO INCREASE YOUR AEROBIC CAPACITY CYCLE AIR BOX & BELL– KICK YOUR BOXING SKILLS UP A NOTCH WITH KETTLE BELLS & CARDIO ON THE BIKE!

BUILD STRENGTH / SCULPT/ ALL LEVEL LEAN LOWER– EVER COMPLAIN ABOUT THESE BODY PARTS? BURN YOUR WAY TO SEXY! TUSH& LEGS ARE SURE TO BE FIRED UP & FEELING GOOD! ULTIMATE UPPER– TANK TOP SEASON OR NOT... FEEL CONFIDENT ABOUT YOUR SHOULDERS, ARMS, BACK & CHEST BY TAKING THIS SCULPTING CLASS. *ADVANCED/ HIGH LEVEL MUSCLE HOUR*– READY TO GET RIPPED? POWER THROUGH OUR ULTIMATE STRENGTH TRAINING CLASS. MIND & BODY MUST HAVE A STRONG CONNECTION AS WE FLOW THROUGH HEAVY & HARD SETS BACK TO BACK. ADVANCED ONLY. CORE STRUCTURE*- DEEP CORE MUSCLES ARE ENGAGED THROUGHOUT A CHALLENGEING FLOW OF BODY WEIGHT, WEIGHT LIFTING, & BALL WORK EXERCISES. WORK HARD TO EARN THE LAST 20 MINUTES OF ENLOGATION AND STRETCHING FAST AND FURIOUS*– CHALLENGE YOURSELF ON THE BIKE WITH STEADY HEAVY CLIMBING AND SPRINTING DRILLS IN BURSTS OF OF 20 SECONDS HIGH/ 10 SECONDS RECOVERY. TRAIN YOUR CARDIO HIGH FOR 30 MINUTES! KETTLE LIFT*- CHALLENGING MOVEMENTS WITH KETTLE BELLS AND DUMBBELLS. GO HEAVY OR GO HOME! * :ADVANCED: PLEASE KEEP IN MIND THESE CLASSES ARE GEARED TOWARDS HIGHER FITNESS LEVELS MOST OF WHICH THE INSTRUCTOR WILL BE LEADING THE FLOW FOR MOTIVATION OF THESE ADVANCED CLIENTS.. KNOWLEDGE OF MODIFICATIONS ARE NECESSARY. SPECIAL POPULATION: YOUNG @ HEART SENIOR PROGRAM: EASIER PACED CLASS & LIGHT TONING. A LOWER INTENSITY STEP & SCULPT CLASS FOR THOSE WITH SPECIAL CONCERNS

♥HF TRAINING AND SPIN CENTER:

LOCATED NEXT TO LADIES WORKOUT. OFFERS SPECIAL PROGRAMS FOR CO ED TRAINING ALL HEART RATE MONITORED! GO TO www.hftrainingandspincenter.com to reserve your bike and pay for your ride! *SPINNING: CO-ED AND LADIES ONLY CLASSES AVAILABLE. POUR SWEAT, TRAIN YOUR HEART & ENJOY THE RIDE! INSTRUCTORS BRING YOU THROUGH A CHALLENGING TERRAIN OF JUMPS, HOVERS & CLIMBS WHILE YOU CONTROL YOUR HEART RATE & FORM. LINK UP YOUR MIND & BODY WITH THE SCIENCE OF SPINNING! ♥ LWA $1.00 / class for ladies rides and $5.00 Co-ed rides. **SPIN & CORE: CO-ED 30 MINUTES OF SPINNING 30 MINUTES OF CHALLENGING CORE MOVEMENTS ♥ LWA $5.00 / class **SPIN & YOGA: CO-ED SPINNING 45 MINUTES GREAT CARDIO AND GENTLE YOGA FOR TOTAL BODY BALANCING. TAKE THE TIME TO RE-ALIGN YOU! ♥ LWA $12.00 / class **SPIN & TRX: CO-ED SPINNING TO INCREASE CARDIO AND SUSPENSION TRAINING ON THE TRX SYSTEM . FANTASTIC TOTAL BODY WORKOUT!. ♥ LWA $12.00 / class **SPIN & LIFTE: CO-ED SPINNING AND CHALLENGING LIFITING MOVEMENTS ♥ LWA $5.00 / class

♥ :HEART RATE MONITOR REQUIRED / SEE FRONT DESK TO GETCHA ONE! ENJOY YOUR WORKOUT AND LET US KNOW IF WE CAN HELP YOU IN ANY WAY! **- CO-ED RIDES REQUIRE 3 OR MORE PARTICIPANTS. PLEASE GO TO HFTRAININGANDSPINCENTER.COM TO RESERVE YOUR BIKE ONLINE. THERE WILL BE A NOTIFICATION IF CLASS IS CANCELLED

Ladies Workout is Asheville’s Only All Women's Full Fitness Facility and proud to offer the most classes in the area OVER 50 PER WEEK! Zumba, Kickboxing, Spinning®, Choreographed Step, Core-Training, High Intensity Interval Training, Bootcamps, Yoga, & more! From Beginner to Advanced, we have what you need! In addition, we have Circuit & Cardio Equipment, Free Weights, Traditional Sauna, Far-infrared Sauna, Thermal Massage Migun Bed, FREE Child Care, Personal Training, and Nutrition! Our staff consists of Certified Personal Trainers with over 20 years experience, Certified Aerobic Instructors, and an Accredited Dietitian to help every woman meet her individual needs! Our Fun (Well-Known) classes, user-friendly machines, helpful staff, & over all non-intimidating atmosphere makes it the perfect place for women to enjoy fitness! LWA Helps Create Stong. Fit. Women.! Join in the FUN: Train Hard. Live Easy! River Ridge Business Center has other services to make the woman feel complete (HF Training & Spin Center, Thermal Massage Migun Bed, Far-Infrared Sauna, Hot Yoga, Traditional Yoga, Co-ed TRX Training, Asheville Dance, Southeastern Physical Therapy, Glow Esthetics, Dietitian, Peaberry Press Recovery Drinks & Mountain Oasis Massages and Acupuncture) !

CLUB HOURS

FREE CHILD CARE HOURS

8:15AM-10:30AM MONDAY– THURSDAY 6:30 AM - 8:00 PM MON—FRI AM 4:30PM-7:15 PM FRIDAY 6:30 AM - 6:00 PM MON—THURS PM 8:15AM-10:30AM SATURDAY 8:00 AM - 2:00 PM SAT AM SUNDAY CLOSED *(TRY THE CO-ED SPIN CLASS AT 3:30 PM $) LADIES WORKOUT ASHEVILLE *Spinning Going to: www.hftrainingandspincenter.com River Ridge Business Ctr. 802 FAIRVIEW RD. Ste1000

FITNESS ASSESSMENT & MACHINE ASSISTANCE HOURS

828-298-4667

MONDAY-THURSDAY

Check out our website: GET A FREE WEEK PASS & See our Schedule

8:00-11:00 AM & 4:00-6:00 PM POSSIBLE FRI & SAT BY APPT

www.ladiesworkoutasheville.com Like us on Facebook @ Ladies Workout Asheville

SPECIALTY TRAINING Great Intro Program: The LWA KSL Training Program Only $60.00 Learn Kickboxing– Spin—Lift and Heart Rate Training

MEMBER REFERRAL PROGRAM & YOU SAVE! EACH NEW MEMBER YOU REFER GET A FREE MONTH!!

3—30 minute Sessions with Kim or Olivia __________________________________________________

PERSONAL TRAINING PKGS 10 VISITS FOR $298.00 20 VISITS FOR $498.00 REACH YOUR GOALS, CHANGE YOUR ROUTINES, GET WRITTEN ROUTINES, REALLY LEARN ABOUT FITNESS!!

Great Fun & Motivation! SEE RESULTS!

FEEL GREAT DETOX PACKAGES MIGUN BED- THERMAL MASSAGE BED- $7.50/VISIT. FAR-INFRARED SAUNA– DEEP HEAT / SWEAT—$7.50/VISIT

Or Add Both to Your Membership for Only: ENROLLMENT: $10.00 MONTHLY: $25.00 (Get 5 Visits per month! —your choice)

DIETITIAN AVAILABLE DIFFERENT PACKAGES FOR DIET EVALUATION & RECOMMENDATIONS FOR BETTER EATING HABITS. INCLUDING MEDICAL CONCERNS. NUTRITIONAL PLANS DESIGNED ON A CASE BY CASE BASIS.

RECOVERY DRINKS AVAILABLE SMOOTHIES FOR PRE AND POST EXERCISE—RIGHT NEXT DOOR!!

GYM APPROVED FITNESS DRINKS CALL PEABERRY PRESS 828-772-0438

TRY A SPIN CLASS—OR—SPIN / YOGA—OR—SPIN / TRX SESSION—OR—SPIN / YOGA HF TRAINING AND SPIN CENTER—BOUTIQUE CYCLING CENTER RIGHT NEXT DOOR!!

GENUINE HEART RATE TRAINING WITH CERTIFIED SPINNING INSTRUCTORS GO TO www.hftrainingandspincenter.com - ENJOY THE RIDE!