Exercise Schedule Spring 2013 by Toby Maloney

Spring/Summer For Member & Drop-in Classes April 2- September 3, 2013

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 For 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 Pool, cycling, TRX, Body Flex, Bounce and BOSU classes require sign-up. 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 If 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 Please be respectful towards instructors and fellow participants. 11 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. 12 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 Participants MUST bring their own headphones, a water bottle (no glass) and a towel. Bike shorts and stiff soled shoes are recommended. 2 Please 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*

1 Back-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 Please shower before entering the pool. Bathing suits are required and water shoes recommended.

Beginner skill level

3 From 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

4 Non-members are not permitted to join pool classes.

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: APRIL 1, MAY 20, JULY 1, AUGUST 5, SEPTEMBER 2

Your Studio classes

Body Flex

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

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

3-2-1

Bounce

Three minutes of cardio, two minutes of resistance training and one minute of core. Get it all in 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.

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!

G-Force

It’s back! Interval training at its best. Step/Hi Lo, Bosu/Hi Lo or Step/BOSU... something for everyone!

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

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 is better! Live independently longer. Improve strength, balance and coordination to give you more energy. Use a variety of equipment and finish with a stretch.

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.

The Next Step

Spice it Up!

The Works

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!

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

TRX Combo

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

TRX Core Strength & Stretch

Improve abdominal and back muscle strength for better performance and spine health. Finish off with a relaxing extended stretch to increase mobility and flexibility. 40 minutes.

Tough Enough

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

A 90-minute workout that 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, equipment and positions.

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

3-2-1

Rina

Wendy

Thursday

Friday

TRX Strength

Circuit

Rina

Body Flex

G-Force Linda

Wendy

(8am starting in June)

Pump Fix Ricki

Cardio Quickie Linda

The Works

Cheryl/Wendy

TRX Core

9:30 10:15

Cardio Combo Challenge

Strength & Stretch (40 min) Linda

Prime Time Cardio Cindy

Posture Perfect Ricki

Prime Time Cardio Raul

Strength & Stretch Ricki

Wendy

Bounce Ricki

TRX Strength Cindy/Linda/ Wendy/Rina

10:30

(ends Jun 29)

Cardio Quickie

11:30 12:05

Cardio Quickie

Cassidy

Step Express Cassidy

TRX Strength Cassidy

Ricki

Body Bliss Cassidy

(Apr 3-Jun 26)

Sunday

Linda

Ricki & Rina

Saturday

Circuit

Pump Fix

Cindy

Rina

Wednesday

Body Flex Christine

TRX Strength Ricki/Rina

(ends Jun 28)

Pump Fix Wendy

(ends Jun 30)

PACE

1:00

Raul

(Apr 8-Jun 17) (Jul 8-Aug 26)

Live Longer, Stronger

(Apr 11-Jun 20)

4:30

TRX Combo

5:30

Step Express

Body Flex

Spice It Up Brenda

Brenda/Cindy

6:30

Abs Of Iron & Buns Of Steel

Back to Basics (High/Lo)

TRX Strength

Body Bliss

The Next Step

Combo Basics

7:30

Christine

Brenda

Tough Enough Alex

(Apr 8-Jun 24)

8:35

Linda

Cheryl

Shirley

7:30 Belly Fit

) (Apr 9-May 28

$45

7:35 Drums Alive (Jun 4-25)

$23

) (Apr 6-May 25

Raul

Lorraine

(Apr 9-Jun 11)

Step Exchange

1:00 Belly Fit

PACE

Pump Fix Cindy

Cheryl

Cardio Fusion Brenda

Body Flex

$45

TRX Strength Cindy

(ends Jun 28)

Step Express+ (75 min) Brenda

Cheryl

8:35 Zumba Dance & Toning (Apr 10 -Jun 12)

$56

No Group Exercise Classes on: april 1, may 20,

July 1, august 5, september 2

Find Your Class Online Your Group Exercise Schedules are now online. Visit www.wellnessinstitute.ca and check out Your Classes under the For Our Members section.

2:15 Zumba Go25ld) (Apr 6-May

$54

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.

1/2 & 1/2 Run & Ride Are you planning to run in our Commit to Get Fit Run on June 9? Or maybe you’d like to do a half marathon or duathlon? If you want an extra long cardio training day that involves running and cycling, these are the events for you! Outdoor run starts at 9:30 am followed by a 1-hour ride. Sign-up with any cycling instructor two weeks prior to each date.

Join us to Run & Ride: April 6, April 13, April 20, April 27, May 11, June 1, June 8

Rotation 1: Apr 2-14, May 13-26, Jun 24-Jul 7, Aug 5-18 - NO CLASSES Apr 1, May 20, Jul 1, Aug 5, Sep 2 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 Jun 23)

Rookie Ride

9:45

Various

(ends Jun 22)

All Terrain