GROUP FITNESS SCHEDULE September 2017- Historic Downtown YMCA MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY .

Y-CYCLING TOTAL BODY Y-CYCLING HIIT 6:00AM-6:45AM CYCLING CYCLE CIRCUIT 6:00AM– 6:45AM CIRCUIT (TBC) 6:00AM-6:45AM ALI– Aerobics Room BODYPUMP™- TIM/ANGIE– Cycle Room TIM/ANGIE– Cycle Room 6:00AM-6:45AM 7:15AM-8:00AM 6:00AM-6:45AM DONNA– Cycle Room ALI– Cycle Room *NEW* STEPH– Aerobics Room STARTING 9/10

BODYPUMP™- 10:30AM-11:30AM PILATES CARDIO SCULPT 11:30PM-12:30PM Y-CYCLING AUDREY– Aerobics Room 11:30AM– 12:15PM BODYPUMP *SAME GREAT CLASS, VIVIAN– Aerobics Room TOTAL BODY 9:00AM-10:00AM DONNA– Aerobics Room EXPRESS™- NEW NAME!* LISA– Cycle Room CIRCUIT (TBC) 11:30AM- 12:15PM 11:30AM– 12:15PM 11:30AM-12:15PM Y-CYCLING (Please allow 5 minutes MONICA T– Aerobics STEPH– Aerobics Room 11:00AM-11:45AM after class for Room Y-CYCLING equipment teardown.) 12:00PM-12:45PM CARDIO BLAST JESSICA– Cycle Room Y-CYCLING 9:00AM-10:00AM LAUREN– Aerobics BRAD– Cycle Room 12:00PM-12:45PM Room MARCUS/BETH/MONICA BRAD– Cycle Room BIKES & BELLS J HATHA YOGA 12:00PM-12:45PM Y-CYCLING Aerobics Room BODYPUMP 12:00PM-12:45PM 12:00PM-1:00PM Y-CYCLING FELICITY– Cycle Room CHRISSIE– Aerobics ™- FELICITY– Cycle Room 12:00PM– 12:45PM EXPRESS Room CARDIO BLAST PAUL– Cycle Room 5:15PM-6:00PM HATHA YOGA 12:30PM-1:15PM (Please allow 5 minutes 10:15AM– 11:15AM CARDIO VIVIAN– Aerobics Room after class for LISA– Aerobics Room KICKBOXING equipment teardown.) HATHA YOGA 12:30PM-1:15PM LAUREN– Aerobics Room HATHA YOGA 12:30PM– 1:15PM AUDREY– Aerobics Room 12:30PM-1:15PM LORI– Aerobics Room LORI– Aerobics Room BODYPUMP™- MUSCLE 11:30AM-12:30PM CONDITIONING MARCUS– Aerobics 4:30PM– 5:15PM BODYPUMP PILATES POWER HATHA YOGA Room MARILYN– Aerobics Room 5:30PM-6:15PM EXPRESS™- HOUR CHRISSIE– Conference 5:15PM– 6:00PM 4:30PM-5:30PM Check the YMCA DONNA– Aerobics Room Room (Please allow 5 minutes app for schedule CARDIO BLAST after class for equipment teardown.) updates, changes, 5:30PM– 6:15PM LAUREN– Aerobics HIIT CIRCUIT LAUREN– Aerobics Room Room Y-CYCLING and cancellations 5:30PM-6:15PM *NEW* JESSICA– Cycle Room 6:20PM-6:50PM TAYLOR– Aerobics Room Y-CYCLING POWER CY-YO 6:00PM-6:45PM 5:30PM– 6:45PM FELICITY– Cycle Room BODYPUMP FELICITY– 5:45PM-6:45PM Cycle/Conference Room MARCUS– Aerobics Room QUESTIONS?

HATHA YOGA 6:00PM-6:45PM EMAIL LAUREN AT:UMBUS.ORG CHRISSIE– Conference Room LAUREN.SIMON@YMCACOL

TABATA HIIT *NEW* 6:20PM-6:50PM AUDREY– Aerobics Room GROUP FITNESS DESCRIPTIONS Historic Downtown YMCA CARDIO CARDIO BLAST- Combine step and/or kickboxing with interval and resistance in this all-inclusive class. CARDIO KICKBOXING-Cardio Kickboxing classes give you a full body workout and improve your flexibility, coordination, and balance. If you perform the punches with precision and power, you will strengthen your upper body and eventually see more muscle definition HIIT- “High Intensity Interval Training” is a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less in- tense recovery periods. HIIT CIRCUIT– Combining High Intensity Interval Training with circuit training using stations set up around the room with different intense cardio moves at each station. Once you have completed every station (ie a circuit), work back through the stations challenging yourself more each time. TABATA HIIT– Tabata is a type if High Intensity Interval Training which includes a pattern of 20 seconds of an intense cardio movements followed by 10 seconds of rest. Intense bursts of cardio pushes you to get the most out of work in a short amount of time.

COMBINATION TOTAL BODY CIRCUIT (TBC)- Total body workout circuit style. This class offers stations of cardio, strength, plyometric and core training focus. Maximize calorie burn and total body training. CARDIO SCULPT- Challenge all muscle groups through dynamic combinations cardio movements and equipment paired with strength training movements. STRENGTH BODYPUMP™- Using light to moderate weights with lots of repetition, BODYPUMP™ gives you a total body workout. Instructors will coach you through the scientifically proven moves and techniques pumping out encouragement, motivation and great music. BODYPUMP EXPRESS™- An express format of Les Mills BodyPump, this 45 minute version gives you the opportunity to build strength while getting you in and out of the door faster! MUSCLE CONDITIONING- Strengthen and condition your muscles using a variety of fitness equipment paired with traditional exercises.

CYCLING Y-CYCLING- Give a great spin to your workout as our instructors lead you through a safe and invigorating indoor cycling experience. BIKES & BELLS- AKA: Cycle/Kettlebell, is a class profile is optimizing a 45 minute working by combining cardio through traditional cycling and strength through one of the most popular and versatile pieces of strength equipment around, the kettlebell! CYCLE CIRCUIT- A fusion of traditional cycling with circuit training all in one class! Cycling bring you into different cardio zone and circuit training to train your body with different styles of exercise. POWER CY-YO– Half Cycle and half mind/body, - the best of both worlds! We combine 30 minutes of high intensity Cycling with 45 minutes of challenging, strength and stamina building movements of Power Yoga. ** Please note: You are welcome to take both elements of this class OR take the Cycling or Yoga portions on their own. ‘ MIND/BODY HATHA YOGA- Use basic postures (asana) and stretches in combination with the breath to develop flexibility and relaxation; this style of- ten pulls from several different yoga disciplines. PILATES- Optimize your body awareness & good posture through workout including mat work uses gravity and your own bodyweight as resistance. PILATES POWER HOUR– Take traditional Pilates up a notch, for an hour! Pilates Power Hour incorporates more reps, different moves and varying warmups, all while maintaining the focus on form & function. GROUP FITNESS DESCRIPTIONS Historic Downtown YMCA WHAT’S YOUR WORKOUT? WHAT IS A CARDIO BASED WORKOUT? Cardio exercise is any exercise that raises your heart rate. Heart rate increases through continuous move- ments, This movement makes the heart and muscles stronger. Stronger muscles make for a more efficient and healthy body. Remember your heart is a muscle. Therefore working it makes it stronger. WHAT IS A STRENGTH BASED WORKOUT? Strength training is a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. When properly performed, strength training can provide significant functional benefits and improvement in overall health and well-being. WHAT IS A COMBINATION WORKOUT? Take the pros of both cardio and strength workouts and put them together for maximum calorie and fat burn. You can build muscle, get strong and burn fat all in the same workout. WHAT IS CYCLING? An intense form of aerobic exercise performed on stationary exercise bikes and led by an instructor who sets the constantly varying pace, resistance and movements on the bike. Cycle can also be done using var- ious combinations of exercises off the bike including kettlebells and circuit style training. WHAT IS A MIND/BODY WORKOUT? “Physical exercise executed with a profoundly inwardly directed focus.” A form of exercise that combines body movement, mental focus, and controlled breathing to improve strength, balance, flexibility, and over- all health.