HENDERSONVILLE GROUP EXERCISE MARCH

RM Cyc FS Gym FS FS FS FS Cyc FS TIME 6:00a 8:30a 8:50a 10:00a 12:15p 4:30p 5:45p 6:00p 7:00p MONDAY CLASS Open Spin Total Body Training Rise and Shine * Pilates * Pilates *
Intergrated Strength Training

Gentle Flow & Yin Yoga * Group Cycle Zumba *

INSTRUC. No Instruc L. Cass Frannie L. Cox L. Cox Angela Betsy Leigh Anne Beth

RM Cyc FS HW Gym FS FS Gym FS Cyc FS

TIME 6:00a 8:30a 8:30a 9:00a 9:45a 11:00a 4:15p 4:30p 5:00p 5:45p

TUESDAY CLASS Open Spin Step 2 High Intensity Training Gentle Yoga Yogalates * Tai Chi for Arthritis Zumbatomic Core & Flexibility * Open Spin Total Body Training

INSTRUC. No Instruc Kelly Sarah Sandi Lynn King Rudi Roxi No Instructor Kelly

RM FS Cyc FS FS FS FS FS FS Cyc FS

WEDNESDAY TIME CLASS INSTRUC. 6:00a Flex & Stretch * Marybeth 8:15a Group Cycle Sarah 8:30a Rise and Shine * L. Cass 10:00a Pilates* L. Cox 11:00a Senior Strength Barab 12:15p Pilates * L. Cox 4:30p Intergrated Strength TrainingAngela 5:45p Vinyasa Flow Yoga Jane 6:00p Group Cycle Leigh Anne 7:00p Zumba Toning * Beth

RM Cyc FS HW Gym FS yc FS FS

TIME 6:00a 8:30a 8:30a 9:00a 9:45a 5:00p 5:30p 6:30p

THURSDAY CLASS Open Spin Total Body Training High Intensity Training Gentle Yoga Yogalates * Open Spin Athletic Conditioning Zumba *

INSTRUC. No Instruc Kelly Sarah Sandi Lynn No Instruc Goldy Anastasia

RM FS Cyc FS FS FS FS FS FS FS

TIME 6:00a 8:15a 8:30a 10:00a 11:00a 11:30 12:15p 4:30p 5:30p

FRIDAY CLASS Mindful Morning Flow * Group Cycle Rise and Shine * Pilates * Senior Strength Open Spin Pilates * Core & Flexibility * Gentle Flow and Yin Yoga *

INSTRUC. Betsy Sarah L. Cass L. Cox L. Cox No Instructor L. Cox Roxi Lissa

RM Cyc FS

TIME 8:00a 9:00a

SATURDAY CLASS Group Cycling Step

INSTRUC. L. Carter Kelly

RM FS

TIME 3:00

SUNDAY CLASS Zumba *

INSTRUC. Beth

Age Requirements: Members must be at least 13 years old to participate in most group fitness classes. Classes with are open to anyone 7+ (children must be actively participating in class). Group Cycling classes require participants to be 16+.

Individual instructors may use different music, tempos, intensity, teaching styles and choreography. Please take this into consideration when choosing a class. Please monitor your own intensity and rate of perceived exertion while participating in group fitness classes. For questions or comments, please contact Healthy Living Director Rachel Heath [email protected]. Henderrsonville Family YMCA : 828-692-5774

KEY Locations: FS= Fitness Studio HW= Hallway Cyc =Group Cycle Room BOLD denotes a change in the schedule or a new class. Classes with an * are especially appropriate for those new to group fitness! = family friendly class open to participants 7 and older
Henderrsonville Family YMCA : 828-692-5774, www.ymcawnc.org

Early Bird: Rise & Shine A class geared toward beginners and basic level participants. Friendly on the joints and challenging to the entire body. Strengthen the cardiovascular system, muscles and bones. 30 minutes of low impact floor aerobics (including a warmup) and 20 minutes of basic strength training. Total Body Training Want to burn fat, build muscle and have fun? Class combines challenging strength and cardio exercises in just one workout to strengthen your entire body. Perfect for the intermediate to advanced participant. Integrated Strength Training Class uses hand weights, resist-a-balls, body bars, and resistant tubing to sculpt and tone the arms, back, chest, legs, gluteus, and torso. Strength training increases metabolism, strengthens muscles, tendons, ligaments and bone while shaping your body. Beginner to advance. Senior Strength Seated fitness class for older adults to help build strong muscles, improve balance and increase flexibility. This helps to reduce aches and pains, increase bone mass, improve daily functions, all while having fun! Perfect for those new to strength training. Step 2 An intermediate class. Tired of step classes? This class uses single, double, even quadruple steps to keep you on your toes. A great morning class to start your day. Zumba- combines high energy and motivating music with unique moves and combinations that allow the Zumba participants to dance away their worries. It is based on the principle that a workout should be "FUN AND EASY TO DO" allowing Zumba participants to stick to the Zumba Fitness program and achieve long-term health benefits. Zumba is a feel-happy workout that is great for both the body and the mind. No dance experience required. Zumba Toning- combines targeted body-sculpting exercises and high-energy cardio work to create a strength-training dance fitness-party. Students learn how to use lightweight to enhance rhythm and tone all their target zones, including arms, abs and thighs. Zumba Toning is the perfect way for enthusiasts to sculpt their bodies naturally while having a total blast. Zumbatomic For kids ages 4-12, This class is a rockin', high-energy fitness-parties packed with specially choreographed, kid-friendly routines and all the music kids love to groove to in a group. This class will help increase a childs focus and self-confidence boosts metabolism and enhance coordination! Core & Flexibility This class incorporates a variety of strengthening and lengthening exercisers for the abdominals, obliques, and low back. Focus is on using the deep abdominal muscles we call the core. Its a posture perfect workout. Flex and Stretch An excellent way to give your body the movement it needs to remain well. Movement stimulates all systems of the body, helping them to function properly. Active Stretching is gentle enough for someone just starting a stretching regime, yet powerful enough to benefit the strongest, trained athlete. Tai Chi: Tai Chi is an ancient Chinese practice of moving meditation that stimulates the bodys energy flow while deepening ones innate calm. Focus on breath, mind, and body integration for health. Yogalates is a fusion of yoga and Pilates with all the benefits of both forms of exercise. Classes are designed to encourage proper breathing, strengthen all the major muscle groups, improve posture and flexibility, and enjoy the benefits of deep relaxation. Pilates increases flexibility, builds strength and tones uscles without building bulk. The focus is on the abdominals, low back and buttocks with an emphasis on control of body alignment and correct breathing through concentration. The outcome of regular Pilates training is a supple body, balanced legs and strong back. This mat class is just what the doctor ordered! Gentle Yoga This yoga class is designed for those who require simplicity of practice. Awareness of movement, flexibility and mobility will be the focus versus power and strength. Suitable for all ages, but in particular for those interested in a relaxing and meditative hour. Gentle Flow & Yin Yoga Targets the connective tissue of the hips, legs, pelvis and lower spine. Yin classes include a variety of simple restorative postures, each held for 3 5 minutes. This type of yoga offers safe and gentle poses for beginners to advanced participants. Vinyasa FlowYoga Well begin with challenging asanas that build strength and core, challenge balance and heat the body. This will be followed by slower sustained poses to increase flexibility and cool the body. A relaxing meditation finishes this class. Recommended for intermediate to advanced participants. Mindful Morning Flow is a perfect way to awaken the body, mind and spirit. Start your day with an invigorating, energetic vinyasa flow, linking each pose with breath and intention. After building heat in the body, we will wind down with yin postures that entail longer holds while stretching connective tissue around the muscles. The dynamic mixture of sweat-inducing sun salutations and longer restorative poses will get your blood flowing, clear your mind, and prepare you for your day. This hour long class is open to all levels and will include plenty of modifications for any beginner. Tabata High intensity interval training to get your heart pumping and add that extra kick to your cardio routine. If you are looking for a challenge this is it! Guaranteed to leave sweaty and sore! High Intensity Training (HIT) is a challenging class designed to increase your muscular strength, maximize calorie burn, and blast through plateaus. You'll experience short, intense bouts of exercise using many modes of training, including body weight, suspension training, and kettlebells. Come prepared to have fun, work hard, and see results. Meet in the hallway outside the group fitness studio. Athletic Conditioning: Intense cardio, strength, balance, and plyometric drills, along with core work designed to improve performance in athletics as well as everyday activities. Intermediate to advance. Group Cycling