Hendersonville Group Exercise Schedule 2013 Schedule

Sunday Monday 6:00-10:00am Open Spin Time Tuesday 6:00-10:00am Open Spin Time Wednesday 6:00 6:45am Flex and Stretch Marybeth or Betsy 8:15 9:15am Group Cycling Sarah 8:30 9:30am Total Body Training L. Cass or Goldy last Monday of month is Tabata 8:50 9:50am Rise and Shine (gym) Frannie 10:00-10:45am Pilates Linda Cox 8:30 9:30am Step 2 Kelly 8:30-9:30 Rise and Shine Linda Casselberry 8:30 9:30am Total Body Training Kelly 9:00-10:00am Gentle Yoga (gym) Sandi 10:00 10:45am Pilates Linda Cox 9:45-10:45am Yogalates Lynn Edgar 10:00 10:45am Pilates Linda Cox 11 12 Senior Strength Linda Cox Thursday 6:00-10:00am Open Spin Time Friday 6:00 7:00am Mindful Morning Flow Betsy 8:15 9:15am Group Cycling Varies 8:30 9:30am Rise and Shine Linda Casselberry Saturday

8:15-9:15am Group Cycling Linda Carter

9:00 10:00am Step 2 Kelly

9:00-10:00am Gentle Yoga (gym) Sandi 9:45-10:45am Yogalates Lynn Edgar

11:00-12:00 Tai Chi for Arthritis

11:301:30pm Open Spin Time Any class with a next to it, is a class that is appropriate for someone new to Group Exercise

11-12 Senior Strength Barbara

12:15 -12:45pm Pilates Linda Cox

King 4:15-5:00pm Zumbatomic Rudi

3:004:00pm Zumba Beth 4:30 5:30pm Integrated Strength Training Angela 5:45 6:45pm Gentle Flow & Yin Yoga Betsy 6:00 7:00pm Group Cycling Leigh Anne

(GYM) 4:30 5:15pm Core & Flexibility Roxi

12:15 12:45pm Pilates Linda Cox

12:1512:45pm Pilates Linda Cox

4:30 5:30pm Integrated Strength Training Angela 5:45 6:45pm Vinyasa Flow Yoga Jane 5:30-6:20pm Athletic Conditioning Goldy 5:00-7:00pm Open Spin Time 6:30 7:30pm Zumba Anastasia

Any class with 4:30 5:15pm Core & Flexibility Roxi anext to it is Family Friendly; ages 7-12 are welcome under direct adult supervision and must be actively participating in the class. Children not supervised, disruptive, or not actively participating may be asked to leave the class at the instructors discretion.

5:00-7:00pm Open Spin Time 5:45-6:45pm Total Body Training Kelly

5:30 6:30pm Gentle Flow & Yin Yoga Lissa

6:00 7:00pm Group Cycling Varies 7:00 -8:00 PM Zumba Toning Beth

7:00 -8:00 PM Zumba Beth

Hendersonville Family YMCA 810 6th Ave West Hendersonville NC 28739 (828) 692-5774 www.ymcawnc.org

Group Exercise Class Descriptions

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, resista-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. 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. 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. 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. Group Cycling Indoor cycling classes are instructor led, high-energy workouts to music. Stationary Keiser M3 bikes help simulate outdoor riding: flat terrain, headwinds, climbing, chases, jumps and sprints are incorporated to challenge the heart, muscles, and mind. Special Populations Class: Is a group exercise for persons with developmental disabilities, ages 15 and up. This class will offer moderate to active movements, games, and exercises. Participants will work on coordination, balance, cooperative team work, as well as individual play. Participants must be fairly independent and able to follow basic instruction.

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. 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. Pilates increases flexibility, builds strength and tones muscles 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. 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. Open to all levels and will include plenty of modifications for any beginner. 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. 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! Zumbatomic For kids ages 4-12, This class is a rockin', highenergy fitness-parties packed with specially choreographed, kidfriendly 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! 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.