Fitness & Sports Center WWorkoutorkout SSchedulechedule Must show ID at the front counter before receiving pass for class. Civilian guests are not permitted to participate in aerobics or spinning classes. Active duty have priority for all aerobic and spinning classes and may sign up 30 minutes prior to class time. Dependants (minimum age 16), retirees, DOD civilians and reservists may sign up 15 minutes prior to class time. Contractors fi ve minutes. FIP=Fitness Improve Program. Padded cycling shorts, stiff soled shoes, water bottle, and towel are recommended for spinning. Spinning beginners must show 15 minutes prior to start time for set up. *Small fee for all Zumba and Zumba Step classes. $3 per class. Space is limited.
BOOT CAMP: Work your entire body, heart and muscles, STRENGTH: This session involves steady, consistent going to and from one exercise to another with no rest. pedaling with heavy resistance. Strength rides promote Involves calisthenics and other body weight exercises. muscular and cardiovascular development that will enable Your challenge is to take your body to its limit. You work, one to feel like a strong and powerful climber. you sweat, and, best of all, you burn calories like crazy. SUPER STEP: This peak performance step class provides INTERVAL: Emphasis on speed, temps, timing and a great cardiovascular workout for all participants. Power rhythm. Movements may include high rpm pedaling on moves and propulsion. the fl ats, acceleration drills and recovery stretches. The goal is to develop the ability to recover quickly after work TRIPLE THREAT: Step intro, kick, tone in motion. eff orts. YOGA TONE: A combination of Flow Yoga, music, and KICKBOXING: Bored with your workouts? Me too! This energy, amplifi ed with the use of weights. Sweat and class consists of box aerobics, kickboxing and martial sculpt your way to a new level of fl exibility and strength. art moves, put all together in a fast action, exciting and ZUMBA*: Inspired by the traditional cumbia, salsa, samba powerful format. Works all major muscle groups to include and merengue music, paired with favorite pulsating Latin cardio and can be modifi ed to any fi tness level. rhythms and red-hot international dance steps. All classes PILATES: Exercises teach awareness of neutral alignment will include core/aerobic activity; sometimes squats/ of the spine. Instead of performing many repetitions of lunges will be included in the workout. each exercise, do more precise movements requiring * Small fee for all Zumba and Zumba Step classes. Space is control and form. limited. SPIN ABS: Put your heart into butts & guts. Work your cardiovascular/strength.
NOTE: No classes on family days, UTA weekends or federal holidays.
PAFB Fitness & Sports Center • Bldg. 560 • 556-4462 • www.21fss.com Fitness & Sports Center WWorkoutorkout SSchedulechedule
MON TUES WED THURS FRI
STRENGTH INTERVAL INTERVAL 6 - 7 a.m. 6-7 a.m. 6-7 a.m. FIP - Spin FIP - Spin FIP - Spin
PILATES STRENGTH KICKBOXING SPIN ABS 6 - 7 a.m. 11:15 a.m.-12:10 p.m. 6-7 a.m. 11:15 a.m.-12:10 p.m. Aerobic FIP - Spin FIP - Aerobic FIP
TRIPLE THREAT ZUMBA* BOOT CAMP TRIPLE THREAT KICKBOXING 11 a.m.-12 p.m. 11:05-12 p.m. 11 a.m.-12 p.m. 12:05-1 p.m. 11 a.m.-12 p.m. FIP - Aerobic FIP - Aerobic FIP - Aerobic FIP - Aerobic
ZUMBA STEP* INTERVAL YOGA TONE 12:05-1 p.m. INTERVAL ZUMBA* 12:15-1:10 p.m. 12:05-1 p.m. INTERVAL 5-6 p.m. 12:05-1 p.m. FIP - Spin Aerobic 12:15-1:10 p.m. FIP - Spin FIP - spin
ZUMBA* HAWC HAWC HAWC HAWC 12:05-1 p.m. BOOT CAMP HAWC BOOT CAMP BOOT CAMP 3:30-4:30 p.m. Circuit training BOOT CAMP BOOT CAMP 3:30-4:30 p.m. 3:30-4:30 p.m. ZUMBA* 3:30-4:30 p.m. 3:30-4:30 p.m. Running Circuit Training Running 5:30-6:30 p.m. Running
ZUMBA* ZUMBA* SUPER STEP 5:30-6:30 p.m. 5:30-6:30 p.m. 5:10-6:10 p.m. FIP - Aerobic
*Small fee for all Zumba and Zumba Step classes. $3 per class. Space is limited.