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Spring 2018 Program Guide

Fitness Classes -

Fitness Classes - Strength & Endurance Intermediate Bootcamp (Drop-in Program) Ability Level: Intermediate We will find a balance between resistance training and cardio exercises and have fun in a group setting. This class is geared to people who have some body awareness already, ideally you should be able to run 1 km, 4.5 times around the track with minimal rest time. April 2-June 29 Thur 9:15-10:15am 12+ Jessie NEW Learn to Lift (Registered Program) Ability Level: Beginner Have you always wanted to lift weights but never knew exactly how to get started? You will learn basic resistance training techniques, importance of aerobic exercise, effective goal setting, gym etiquette, recovery, and how to design a program. We will utilize equipment in the Fitness Centre, squat racks, benches, and weight machines. April 2-April 26 Tues/Thur 12:00pm-1:00pm or 7:15pm-8:15pm 12+ Payton Members $64 –Non Members $96 May 1-May 24 Tues/Thur 12:00pm-1:00pm or 7:15pm-8:15pm 12+ Payton Members $64 –Non Members $96 June 5-June 28 Tues/Thur 12:00pm-1:00pm or 7:15pm-8:15pm 12+ Payton Members $64 –Non Members $96 NEW Lift N Bi#ch (Drop-in Program) Ability Level: Intermediate Pick up some weights and come join this fun group as we visit/gossip/socialise while lifting weights. This class will incorporate all the exercise equipment that the facility has to offer. Every week with be different, always a full body work out. April 2-June 29 Fri 10:30-11:30am 12+ Jessie Muscle Pump (Drop-in Program) Ability Level: All Take advantage of naturally circulating hormones as they're peaking in the early morning with this workout. This class is a high-energy, total-body workout that focuses on every muscle group at an intensity that will simultaneously improve both your strength and endurance while increasing lean muscle mass. This class incorporates a variety of exercises and equipment with Metabolic Resistance Training method. April 2-June 29 Mon/Wed 6:15-7:00pm 12+ Shelley April 2-June 29 Tues/Thurs 6:15-7:00am 12+ Shelley Small Group Training (Registered Program) Ability Level: All Experience resistance training led by a certified trainer while sharing the cost with others who have similar fitness goals. Work your muscles in every way possible in this class designed to build strength, add definition, increase your bone density, and decrease your body fat by increasing your lean muscle. Hand weights, plate loaded barbells, tubing and your own body weight will be used to contour and change the shape of your body in this class. April 2-June 27 Mon/Wed 5:00-6:00pm Members $200 Non-Members $300 Jo-anne Spin (Drop-in Program) Ability Level: All Spin your way to a vigorous workout, especially during the off-season, or cross train for your sport. Intervals, rolling hills, sprints, climbs, runs, surges and jumps are matched to music hand-picked to motivate and inspire! Warm-up, steady up tempo, cadences, sprints, climbs, and cool-downs are included. You control the resistance on your bike. April 2-June 29 Mon/Fri 6:15-7:00am 12+ Shelley April 2-June 29 Mon 12:10-12:50pm 12+ Jessie April 2-June 29 Mon/Wed/Fri 6:30-7:30pm 12+ Karlene April 2-June 29 Sat 9:00-10:30am 12+ Karlene *No Instructor led fitness classes on long week-ends. 12

Fitness Classes - Strength & Endurance Spin Bootcamp (Drop-in Program) Ability Level: All levels Looking to effectively train every part of your body? Ride the bike and get ‘ripped’ in one workout with intervals of cycling and off the bike strength exercises for a full body workout. April 2-June 29 Mon/Wed 9:15-10:15am 12+ Jessie Spin & Stretch (Drop-in Program) Ability Level: All Bring your legs to this spin work out! Start with a traditional group cycle class on a stationary bike to challenge your heart and define your lower body. Train those lower muscles for your rides or as cross training for your own sport, with low impact on the joints. The last portion of class will be off the bikes to stretch out those tired muscles from the week. We will stretch using yoga poses, static stretches, straps and balls. April 2-June 29 Fri 12:10-12:50pm 12+ Jessie Spin Tabata (Drop-in Program) Ability Level: All Tabata interval training is one of the most effective types of high intensity interval training. Spin Tabata takes Tabata one step further offering a winning work-out combination of spinning (cardio) and resistance training (build muscle mass). Through a variety of simple, yet intense timed exercises, each class will blast away the calories and, when done consistently, will provide noticeable fitness results in a short amount of time. April 2-June 29 Tue 9:15-10:15am 12+ Jessie April 2-June 29 Tue 12:10-12:50pm 12+ Jessie April 2-June 29 Tue 1:00-2:00pm 12+ Beth April 2-June 29 Tue 7:30-8:30pm 12+ Shelley Tabata Mix (Drop-in Program) Ability Level: Intermediate-Advanced Traditional Tabata training is a type of high intensity interval exercise that follows a regimented format: twenty seconds of very high intensity movements (e.g., sprints) followed by ten seconds of rest, which is repeated 8 times for a total of 4 minutes. High intensity interval training with a rest period shorter than the work period can target and improve both anaerobic and aerobic energy systems. April 2-June 29 Thurs 12:10-12:50pm 12+ Jessie April 2-June 29 Thur 1:00-2:00pm 12+ Beth TRX Core (Drop-in Program) Ability Level: Intermediate/Advanced TRX Suspension Training harnesses your own bodyweight to create resistance for your workout and allows you to adjust the degree of difficulty, regardless of your, age, fitness level, or fitness goals. Safely perform hundreds of exercises that build power, strength, flexibility, balance, mobility, and prevent injuries, all at the intensity you choose. TRX Suspension Training builds core strength with every exercise by creating an element of instability that calls on your core to provide balance and coordination. April 2-June 29 Wed 12:10-12:50pm 12+ Shelley/ Beth Youth Bootcamp (Drop-in Program) See page 7 *No Instructor led fitness classes on long week-ends. 13

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