GROUP FITNESS SCHEDULE Monday-‐Thursday 5am-‐11pm Friday 5am-‐9pm Saturday 7am-‐7pm Sunday 8am-‐7pm Eﬀechve February 1, 2015 MONDAY Spinning Yin Yoga Weight Training Aqua Fit Vinyasa Yoga Fletcher Pilates Fusion TRX Abs on the floor Tai-‐Fit & Abs Spinning Ashtanga Yoga Power Core Zumba* Align & Flow Yoga Pilates Mat The Boxer’s Workout Spinning Power 60 Spinning Gentle Hatha QiGong Rowing TUESDAY Spinning The Boxer’s Workout Gentle Vinyasa Weights & Cardio QiGong Weight Training Stretch & Renew Laps with Kate Abs on the floor “Burn the Barre" Spinning TRIPLE XXX Cardio Kick Boxing Align & Flow Yoga Boot Camp Vinyasa Yoga TRX Intro TRX Spinning “Burn the Barre” Zumba TRX Hatha Yoga STUDIO TIME INST. SR Yoga Studio A Pool Yoga Studio B SC 5&6 A A SR Yoga Studio A A Yoga Studio B SC 5&6 SR A SR Yoga Studio B A 6:30am 7:00am 9:30am 10:30am 11:30am 12:00pm 12:00pm 12:15pm 12:30pm 12:30pm 12:30pm 5:00pm 5:30pm 5:30pm 5:30pm 5:45pm 5:45pm 6:30pm 7:00pm 7:00pm 7:00pm 7:30pm Glenn Felicia Yvonne Sybil Toni Margie Brenden Yvonne Lawrence Shoshana Philip Hannah Besiana Lindsay Fania Clif Hannah Edwina Judy Rachel Kevin Mike STUDIO TIME INST. SR SC 5&6 Yoga Studio A A A Yoga Studio Pool A B SR TRACK SC 5&6 Yoga Studio A Yoga Studio SC 5&6 SC 5&6 SR B A SC 5&6 Yoga Studio 6:00am 6:30am 7:00am 7:00am 8:15am 9:30am 10:30am 10:30am 12:15pm 12:30pm 12:30pm 12:30pm 12:30pm 12:45pm 5:30pm 5:30pm 5:30pm 6:00pm 6:00pm 6:30pm 6:30pm 7:00pm 7:30pm Judy Clif Bruno Shoshana Kevin Clif Tara Kate Shoshana Kelli Tami Arnold Lawrence Gina Deryl Chae Shoshana Shoshana Jamie Fania Luis Deryl Toni MIN. 45 60 60 60 60 60 45 15 60 45 60 20 60 75 60 60 55 60 45 60 45 60 MIN. 45 60 60 60 60 60 75 45 15 60 60 30 60 60 60 60 30 45 45 60 60 45 60 WEDNESDAY Spinning Vinyasa Yoga Pilates Mat Tread & Shed Move, Stretch, Tone Weight Training* Aqua Fit eXtreme Fit Abs on the Floor Zumba Tai-‐Fit Bound/Abs Spinning Vinyasa Yoga Cardio Blast “Just Clif” Align & Flow Yoga Spinning Nitro Pilates/TRX The Boxer’s Workout Rowing Zumba* Vinyasa Yoga THURSDAY Spinning TRX Athletic Yoga QiGong Weights & Abs Yoga Stretch TRX Abs on the Floor Boot Camp Spinning Align & Flow Butts & Guts Pilates Barre* Vinyasa Yoga The Kettlebell WO Spinning TRX & Abs Interval Training Power Abs Zumba Hatha Yoga STUDIO SR Yoga Studio B back treadmills A A Pool B A B A SR Yoga Studio A B Yoga Studio SR A SC 5&6 SC 5&6 A B Yoga Studio STUDIO SR SC5&6 Yoga Studio A A Yoga Studio SC 5&6 A A SR Yoga Studio A B Yoga Studio A SR SC 5&6 B B A Yoga Studio TIME 6:00am 7:00am 7:00am 9:00am 9:00am 10:00am 10:30am 12:00pm 12:15pm 12:30pm 12:30pm 12:30pm 12:45pm 5:00pm 5:30pm 5:30pm 5:45pm 6:00pm 6:45pm 6:45pm 7:00pm 7:00pm 7:30pm TIME 6:15am 7:00am 7:00am 8:15am 9:30am 10:30am 12:00pm 12:15pm 12:30pm 12:30pm 12:45pm 5:00pm 5:30pm 5:30pm 5:45pm 5:45pm 6:00pm 6:30pm 7:00pm 7:00pm 7:00pm INST. Judy Remi Fania Ashley Sybil Gianna Sybil Steve Yvonne Gail Lawrence Shoshana Fania Brenden Clif Lindsay Maria Greg Fania Clif Kate TBA Bruno INST. Glenn Shoshana Glenn Kevin Meredith Meredith Hector Yvonne Deryl Michelle Gina Ashley TBA Chae Justin Jamie Deryl Justin Justin Besiana Don Hannah Purbe, Group Fitness Director: (267) 918-‐4354 Main Number: (215) 985-‐9876 MIN. 45 60 60 30 60 60 60 60 15 60 60 45 60 60 60 75 45 60 60 60 45 60 60 MIN. 45 45 60 60 60 60 30 15 60 45 60 45 60 75 45 55 60 30 30 60 60 FRIDAY Spinning Athletic Yoga Morning Movement Stretch Weight Training Aqua Fit Yoga Stretch eXtreme Fit Abs on the Floor Hatha Yoga Spinning Prana-‐Primed Yoga* Zumba Spinning SATURDAY Spinning QiGong Hatha Yoga Pilates Mat* Spinning Circuit Breaker Vinyasa Yoga “Burn the Barre” Zumba The Boxer’s Workout Vinyasa Yoga Boot Camp Hatha Yoga Blend SUNDAY Weight Training Spinning TRX Vinyasa Yoga Total Body Pilates Mat Prana-‐Primed Yoga STUDIO SR Yoga Studio A A A Pool Yoga Studio B A Yoga Studio SR Yoga Studio A SR STUDIO SR A Yoga Studio B SR A Yoga Studio B A SC 5&6 Yoga Studio A Yoga Studio STUDIO A SR SC 5&6 A B A Yoga Studio TIME 6:30am 7:00am 9:00am 9:30am 10:00am 10:30am 11:15am 12:00pm 12:15pm 12:30pm 12:30pm 5:30pm 5:45pm 6:00pm TIME 8:45am 8:45am 9:00am 9:30am 10:15am 10:00am 10:30am 10:30am 11:15am 12:15pm 12:15pm 12:30pm 3:00pm TIME 9:00am 9:00am 10:00am 10:15am 10:15am 11:30am 12:30pm INST. MIN. INST. MIN. Russell Glenn Sybil Sybil Yvonne Sybil Toni Steve Yvonne Miko Dawn Fania Gail Robby Anthony Kevin Don Hawley 45 60 30 30 60 60 60 60 15 60 45 75 60 45 Anthony Remi Kelli Bes/Jamie Clif Remi Brenden Miko 60 60 60 60 60 60 75 60 60 60 75 30 75 INST. MIN. Dana/Jessica Clif Dawn Natalie Pete Yvonne Fania Fania 60 60 45 75 60 60 75 A (Studio A) -‐ 3rd Floor Yoga Studio -‐ 2nd Floor B (Studio B) -‐ 2nd Floor FF (Fitness Floor) -‐ 3rd Floor SR (Spinning Room) -‐ 2nd Floor Track -‐ 3M SC 5&6 -‐ 2nd Floor * = add / change Sign up for Spinning, TRX, "Burn the Barre", and Tread & shed 1 day prior to class on your mindbody connect app GROUP FITNESS CLASS DESCRIPTION "Burn the Barre" (Intermediate) Isometric exercises done at a ballet barre that tones and defines each muscle of the body while lengthening at the same time to achieve that long, lean, dancer body. "Just Clif" (Intermediate) Light weights, high reps, and a core workout that kills. That is what boxing coach, Clif Johnson, has in store for you with the everpopular "Just Clif" class. Be there. Be fit. Challenge yourself. Nitro (Intermediate/Advance) High intensity total body workout that utilizes weights, bands, balls and interval training. Power Abs, Abs on the Floor, & Power Core (All Levels) A focus on the abdominal region to strengthen and tone. The Boxer's Workout (All Levels) Abs, jump rope, bag work, punching mitts, medicine ball, and a variety of other heart pumping, leg churning exercises. Professional and amateur boxing coach, Clif Johnson, will lead you through a 60-min workout that challenges all levels of fitness. TRX Suspension Training (Intermediate/Advance) The original body-weight portable training tool that builds strength, balance, flexibility and core stability for people of all fitness levels. Weight Training (All Levels) Intense conditioning for the total body that is designed to reshape and redefine muscles. The use of bands, weights, and Reebok steps are incorporated. Boot Camp (Intermediate/Advanced) A military-style class, where you will be taken through speed drills, floor exercises, and cardiovascular exercises. Cardio Kickboxing (All Levels) Combines the benefits of strength and cardiovascular work. Burn maximum calories while strengthening and toning the lower body. Laps with Kate A fun and relaxed class for all level swimmers. It includes drills for swimming technique improvement, and laps for endurance and conditioning. Hip Hop (All Levels) Offers an intense cardio workout while teaching basic Hip Hop movements and techniques. Power 60 (Intermediate/Advance) Running drills, strength work, and explosive power moves are incorporated in this muscle toning and fat burning class. Rowing (All levels) Entire body workout with the use of the rowing machine. Reap the benefits of cardiovascular conditioning along with strengthening upper and lower body muscles. Spinning (All Levels) - additional Spinning schedules and information on Blue Sheet A cardiovascular workout suited for all fitness levels held in our state-of-the-art spinning room. See further description on the reverse side of the spinning schedule. Tai-Fit (All Levels) Cardio kickboxing class that works the entire body, especially the cardiovascular system. Triple X (Intermediate/Advanced) A 30-minute class on the 3M track that will work your entire body. This class includes lunges, agility drills, speed work, and military style calisthenics. Be ready to work hard, burn and sweat in this class! Zumba A dance-fitness class that blends upbeat rhythms with easy-to-follow choreography for a total body workout. Aqua Fit (All levels) Workout in the water and do low impact exercises using all muscle groups with water weights. Water is especially good for those with joint problems. Morning Movement (All Levels) First 30 minutes of class is devoted to low impact aerobics followed by 30 minutes of stretch and tone exercises. Weights are used with concentration on resistance training. QiGong (All Levels) A 5,000 year old Chinese practice of energy (Qi) cultivated through deep abdominal breathing and slow, graceful movements. This practice promotes the vital life force to flow smoothly all throughout the body, strengthens the immune system, reduces stress and tension, and increases mobility and flexibility. *For more information about Yoga and Pilates, please refer to the description sheet located in the Membership Office, at the Front Desk, or on MindBody. PERSONAL TRAINERS Aldoric Pough Arnold Poblete Ashley Greenblatt Brenden Ostaszewski Clif Johnson Dave Thomas Deryl Smiley Fania Tsakalakos Gianna Pellicane Greg Coachman Hannah Purbe Hector Bones Justin Goncalves Katherine McFetridge Michael Southern Natalie Gulla Roger Swartz Soshana Katz Steven Hoffman Van Johnson Yvonne Theberge *For more information about our Personal Training sessions & packages please stop by the Membership Office (1st Floor) Yoga & Pilates Program Schedule Effective February 1, 2015 Location Time Instructor MONDAY Yin Yoga (all levels) Vinyasa Yoga (all levels) Fletcher Pilates Fusion (all levels) Ashtanga Yoga (all levels) Align & Flow Yoga (challenging) Pilates Mat (all levels) Gentle Hatha (foundations) QiGong (all levels) Yoga Studio Yoga Studio Studio B Yoga Studio Yoga Studio Studio B Yoga Studio Studio B 7:00am 11:30am 12:00pm 12:30pm 5:30pm 5:30pm 7:00pm 7:00pm Felicia Toni Margie Philip Lindsay Fania Rachel Kevin TUESDAY Gentle Vinyasa (all levels) QiGong (all levels) Stretch & Renew (foundations) Align & Flow Yoga (all levels) Vinyasa Yoga (all levels) Hatha Yoga (all levels) Yoga Studio Studio A Yoga Studio Yoga Studio Yoga Studio Yoga Studio 7:00am 8:15am 10:30am 12:45pm 5:30pm 7:30pm Bruno Kevin Tara Gina Chae Toni WEDNESDAY Pilates Mat (intermediate) Vinyasa Yoga (all levels) Vinyasa Yoga (all levels) Align & Flow (all levels) Pilates/TRX (all levels) Vinyasa Yoga (all levels) Studio B Yoga Studio Yoga Studio Yoga Studio SC 5&6 Yoga Studio 7:00am 7:00am 12:45pm 5:30pm 6:45pm 7:30pm Fania Remi Fania Lindsay Fania Bruno THURSDAY Athletic Yoga (all levels) QiGong (all levels) Yoga Blend (foundations) Align & Flow Yoga (all levels) Pilates Barre Vinyasa Yoga (all levels) Hatha Yoga (all levels) Yoga Studio Studio A Yoga Studio Yoga Studio Studio B Yoga Studio Yoga Studio 7:00am 8:15am 10:30am 12:45pm 5:30pm 5:30pm 7:00pm Glenn Kevin Meredith Gina TBA Chae Don FRIDAY Athletic Yoga (all levels) Stretch (foundations) Yoga Stretch (foundations) Hatha Yoga (all levels) Prana-Primed Yoga (all levels) Yoga Studio Studio A Yoga Studio Yoga Studio Yoga Studio 7:00am 9:30am 11:15am 12:30pm 5:30pm Glenn Sybil Toni Miko Fania SATURDAY QiGong (all levels) Hatha Yoga (all levels) Pilates Mat (all levels)* Vinyasa Yoga (all levels) Vinyasa Yoga (all levels) Hatha Yoga (all levels) Studio A Yoga Studio Studio B Yoga Studio Yoga Studio Yoga Studio 8:45am 9:00am 9:30am 10:30am 12:15pm 3:00pm Kevin Don Hawley Remi Remi Miko SUNDAY Align & Flow (foundations) Pilates Mat (all levels) Prana-Primed Yoga (all levels) Studio A Studio A Yoga Studio 10:15am 11:30am 12:30pm Pete Fania Fania * Indicates change or new Yoga/Pilates - Class Descriptions: Yoga Stretch/Stretch: For all levels of fitness- This class will improve strength and flexibility with an emphasis on yoga postures and breathing. Prana-Primed Yoga: For all levels of fitness- Think yoga lab rather than class. The premise for Fania's class is that breath exploration and thus versatility lends to versatility in asanas and to a personal approach toward posture potential. Using elements of hatha yoga, kundalini yoga, vinyasa yoga, restorative yoga, sound therapy, and more this class will leave you feeling blissful and blasting from the inside out. The class is meant to cultivate prana or life force. This is yoga of and for you! Ashtanga Yoga: For all levels of fitness - The synchronization of movement with breath creates an internal heat, which purifies, strengthens and energizes the body and mind. Hatha Yoga/Hatha Yoga Blend: For all levels of fitness- A physical approach to the ancient practice of yoga with strong emphasis on breathing. It is soft on the joints yet effective in toning and relaxation. Vinyasa Yoga: Fundamentals, All Levels, or Challenging - An active class emphasizing the development of strength, flexibility, balance and grace through the use of Vinyasa postures linked through the connection of breath with movement. “Align & Flow”: For all levels of fitness – An active class emphasizing the improvement of the alignment of your spine as well as the rest of your body. Power Yoga/Athletic Yoga: Intermediate level/Advanced - A vigorous, fitness-based approach to Vinyasa-style yoga. Any power yoga/athletic yoga class can vary widely from the next. What they have in common is an emphasis on strength and flexibility. Yin Yoga: For all levels of fitness - Sink into passive yoga poses for 3-5 minutes at a time for deep stretching of the hips, shoulders and back. Pilates Mat/Intro: For all levels of fitness - In this class you will get an understanding of Mat style Pilates. Learn how to properly target your core muscles as well as proper body alignment. Pilates Mat: For all levels of fitness- This class utilizes the training method of Joseph Pilates. The class will focus on strengthening the deep abdominal muscles in order to improve posture and support the spine. Yoga Pil: For all levels of fitness -Take a chill, yet core-blasting pill! No, it's not a quick-fix pill, but take this Pilates/Yoga fusion class for a total mind/body/spirit workout! Power, pliability, potential, precision, posture, peace... Fletcher Pilates Fusion: For all levels of fitness – In this class Margie will have you at the ballet barre to work your legs, hips and entire lower half, all while maintaining proper posture of the upper body Qi Gong: For all levels of fitness - An ancient art in balancing and strengthening one’s life force. Practitioners use breathing, visualization, meditation and movement to collect and circulate life energy throughout the body. Among its benefits, Qi Gong can: strengthen the immune system and prevent illness, reduce pain and promote deep relaxation, improve circulation and digestive health, slow the aging process and restore hormonal balance, boost daily energy, and improve sleep. Studio Information and Hotline:Yoga Studio- 2nd floor - Studio A- 3rd floor -Studio B- 2nd floor Group Fitness Hotline- 215-985-9193 (for sub info. and changes/cancellations) SPINNING SCHEDULE FEBRUARY 2015 Sunday 1 9:00a Dawn (Zone 3) Monday Tuesday 2 6:30a Glenn (Zone 3) 3 6:00a Judy (Zone 3) 12:30p Shoshana (Zone 2) 12:30p Tami (Zone 2) 5:45p Hannah (Zone 3) 6:00p Jamie (Zone 1) Wednesday Thursday Friday 4 6:00a Judy (Zone 3) 5 6:15a Glenn (Zone 3) 6 6:30a Russell (Zone 3) 12:30p Shoshana (Zone 2) 12:30p Michelle (Zone 2) 12:30p Dawn (Zone1) 5:45p Maria (Zone 1) 5:45p Jamie (Zone 1) 6:00p Robby (Zone 3) Saturday 7 8:45a Anthony (Zone 3) 10:15a Jessica (Zone 2) 7:00p Judy (Zone 1) 8 9:00a Dawn (Zone 3) 9 6:30a Glenn (Zone 3) 10 6:00a Judy (Zone 3) 11 6:00a Judy (Zone 3) 12 6:15a Glenn (Zone 3) 13 6:30a Russell (Zone 3) 12:30p Shoshana (Zone 2) 12:30p Tami (Zone 2) 12:30p Shoshana (Zone 2) 12:30p Michelle (Zone 2) 12:30p Dawn (Zone 1) 5:45p Maria (Zone 1) 5:45p Jamie (Zone 1) 17 6:00a Judy (Zone 1) 18 6:00a Judy (Zone 3) 19 6:15a Glenn (Zone 3) 20 6:30a Russell (Zone 3) 12:30p Tami (Zone 2) 12:30p Shoshana (Zone 2) 12:30p Michelle (Zone 2) 12:30p Dawn (Zone 1) 5:45p Maria (Zone 3) 5:45p Jamie (Zone 1) 24 6:00a Judy (Zone 1) 25 6:00a Judy (Zone 3) 26 6:15a Glenn (Zone 3) 27 6:30a Russell (Zone 3) 12:30p Tami (Zone 2) 12:30p Shoshana (Zone 2) 12:30p Michelle (Zone 2) 12:30p Dawn (Zone 1) 5:45p Maria (Zone 3) 5:45p Jamie (Zone 1) 5:45p Hannah (Zone 3) 15 9:00a Dawn (Zone 2) 7:00p Judy (Zone 1) 16 6:30a Glenn (Zone 3) 12:30p Shoshana (Zone 2) 5:45p Hannah (Zone 3) 22 9:00a Dawn (Zone 3) 7:00p Judy (Zone 1) 23 6:30a Glenn (Zone 3) 12:30p Shoshana (Zone 3) 5:45p Hannah (Zone 3) 6:00p Jamie (Zone 1) 6:00p Jami (Zone 1) 6:00p Jamie (Zone 2) 7:00p Judy (Zone 1) • Refer to back for more information on each Zone. 6:00p Robby (Zone 3) 6:00p Robby (Zone 3) 6:00p Robby (Zone 3) 14 8:45a Anthony (Zone 1) 10:15a Dana (Zone 3) 21 8:45a Anthony (Zone 3) 10:15a Jessica (Zone 2) 28 8:45a Anthony (Zone 1) 10:15a Dana (Zone 1) The Spinning Program - Class Descriptions Zone Training Endurance Zone (Zone 1): 65% - 75% Maximum Heart Rate (MHR) The focus of this class is to increase aerobic capacity. The endurance ride is focused, requiring steady use of energy and utilizing oxygen more efficiently. While working within 65-75% MHR, you will set the pace and remain there for the length of the class. Strength Zone (Zone 2): 75% - 85% MHR Slow, steady, hard resistance work. Increase strength and power. Hills, Hills and more Hills! Strength training will work the muscle tissue and build power and strength. All Terrain (Zone 3): 65% - 92% MHR Flats, Hills and Jumps, you will experience it all in this class. The class will challenge you aerobically and anaerobically! Please Note: • All classes are 45 minutes unless otherwise indicated. • Sign up is 45 minutes prior to class time. • For your safety, there will be no entry into the room once the class started. • If you are new to the class, please inform the instructor. • Please arrive 5-10 minutes prior to class time to allow for bike setup and safety instructions. Have a great class!!
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