HENDERSONVILLE GROUP EXERCISE APRIL

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

TIME 6:00a 8:15a 8:30a 10:00a 11:00a 12:15p 4:30p 5:45p 6:00p 7:00p

WEDNESDAY CLASS Flex & Stretch * Group Cycle Rise and Shine * Pilates* Senior Strength Pilates *
Intergrated Strength Training

Vinyasa Flow Yoga Group Cycle Zumba Toning *

INSTRUC. Marybeth Sarah L. Cass L. Cox Barab L. Cox Angela Jane Paul 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 Cardio Fusion*

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

RM Cyc FS FS FS FS FS FS FS

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

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

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

RM Cyc FS FS

TIME 8:15a 9:00a 10:15a

SATURDAY CLASS Group Cycling Step Power Hour SUNDAY CLASS Zumba * Slow Power Flow Yoga

INSTRUC. L. Carter Kelly Goldy, Paul, or Sarah

RM FS FS

TIME 2:00p 3:15p

INSTRUC. Beth Lynn

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 dierent music, tempos, intensity, teaching styles and choreography. Please take this into consideraCon when choosing a class. Please monitor your own intensity and rate of perceived exerCon while parCcipaCng in group tness classes. For quesCons or comments, please contact Healthy Living Director Rachel Heath rheath@ymcawnc.org. Henderrsonville Family YMCA : 828-692-5774

KEY LocaCons: 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 tness! = family friendly class open to parCcipants 7 and older

Hendersonville Family YMCA : 828-692-5774, www.ymcawnc.org

Early Bird: Rise & Shine A class geared toward beginners and basic level par3cipants. Friendly on the joints and challenging to the

en3re body. Strengthen the cardiovascular system, muscles and bones. 30 minutes of low impact oor aerobics (including a warm- up) 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 en3re body. Perfect for the intermediate to advanced par3cipant. 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. Cardio Fusion: A tness class that incorporates strength training moves combined with cardiovascular exercises to provide par3cipants with a well-rounded total body workout. Senior Strength Seated tness class for older adults to help build strong muscles, improve balance and increase exibility. This helps to reduce aches and pains, increase bone mass, improve daily func3ons, 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 mo3va3ng music with unique moves and combina3ons that allow the Zumba par3cipants to dance away their worries. It is based on the principle that a workout should be "FUN AND EASY TO DO" allowing Zumba par3cipants to s3ck to the Zumba Fitness program and achieve long-term health benets. 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-sculp3ng exercises and high-energy cardio work to create a strength-training dance tness- 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 tness-par3es packed with specially choreographed, kid-friendly rou3nes and all the music kids love to groove to in a group. This class will help increase a childs focus and self-condence boosts metabolism and enhance coordina3on! 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 s3mulates all systems of the body, helping them to func3on properly. Ac3ve Stretching is gentle enough for someone just star3ng a stretching regime, yet powerful enough to benet the strongest, trained athlete. Tai Chi: Tai Chi is an ancient Chinese prac3ce of moving medita3on that s3mulates the bodys energy ow while deepening ones innate calm. Focus on breath, mind, and body integra3on for health. Yogalates is a fusion of yoga and Pilates with all the benets of both forms of exercise. Classes are designed to encourage proper breathing, strengthen all the major muscle groups, improve posture and exibility, and enjoy the benets of deep relaxa3on. Pilates increases exibility, builds strength and tones uscles without building bulk. The focus is on the abdominals, low back and bubocks with an emphasis on control of body alignment and correct breathing through concentra3on. 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 prac3ce. Awareness of movement, exibility and mobility will be the focus versus power and strength. Suitable for all ages, but in par3cular for those interested in a relaxing and medita3ve hour. Gentle Flow & Yin Yoga Targets the connec3ve 3ssue of the hips, legs, pelvis and lower spine. Yin classes include a variety of simple restora3ve postures, each held for 3 5 minutes. This type of yoga oers safe and gentle poses for beginners to advanced par3cipants. 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 exibility and cool the body. A relaxing medita3on nishes this class. Recommended for intermediate to advanced par3cipants. Slow Power Flow Yoga This class is dynamic and energe3c. It builds strength, exibility, and improved concentra3on. Aben3on is also paid to the philosophy of yoga and its integra3on with the poses. Class concludes with deep relaxa3on. Tabata High intensity interval training to get your heart pumping and add that extra kick to your cardio rou3ne. 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 keblebells. Come prepared to have fun, work hard, and see results. Meet in the hallway outside the group tness studio. AthleMc CondiMoning: Intense cardio, strength, balance, and plyometric drills, along with core work designed to improve performance in athle3cs as well as everyday ac3vi3es. Intermediate to advance. Group Cycling Indoor cycling classes are instructor led, high-energy workouts to music. Sta3onary Keiser M3 bikes help simulate outdoor riding: at terrain, headwinds, climbing, chases, jumps and sprints are incorporated to challenge the heart, muscles, and mind.