REUTER GROUP EXERCISE November

MONDAY
RM TIME CLASS Group Cycle Integrated Strength Forever Fit* Group Cycle Club Cardio * Flow Yoga * INSTRUC. Ellen Karyn Jana Vonda Lara Dale Natalie TBD Kelly Devin Gena RM TIME

TUESDAY
CLASS Ath. Conditioning Turbo Kick Intro to Cycle 30 min Zumba* Group Cycle Walk & Tone* Pilates* Dynamic Dance * Power Yoga 75 min Cardio Yoga Tone Kids in Motion Muscle Pump Muscle Pump Pilates * Cardio Light * Power Yoga
4-7yrs

WEDNESDAY
INSTRUC. Kelly Karyn Betsy Lara Lauren Betsy Nikki Aubry Dale Jeri Erin Emily Karla TBD Natalie Liz RM TIME CLASS Group Cycle Power Yoga Integrated Strength Forever Fit* Group Cycle Zumba* Flow Yoga * INSTRUC. Kristen Jenna Karyn Marian Kristen Natalie Jenna King Natalie Kelly Erin Gena Curtis/Emily Gena Doris Nat TBD

MPB 5:45a SA SC 8:30a 8:30a

GYM 5:30a SA MPB SA MPB 8:30a 8:45a 9:30a 9:30a

MPB 5:45a SC SA SC 6:00a 8:30a 8:30a

MPB 9:30a SA SC SA SC SA SA SC SA SC 9:30a 9:30a

MPB 9:30a SA SC SA SC SA SA SC SA SC 9:30a 9:30a

GYM 9:30a SC SA SC SA SC 9:30a 10:30a 10:30a 12:00p 4:30p 4:30p 5:30p 5:30p 6:30p 6:30p

10:30a Zumba 10:30a Gentle FlowYoga* 12:00p Ath. Conditioning 4:30p 5:00p 5:30p 5:30p Kids in Motion Core Step Tabata Group Cycle Zumba* Zumba* Core Tai Chi Workshop
7-12 yrs

10:30a Tai Chi* 10:30a Dynamic Stretch * 12:00p Ath. Conditioning 4:30p 5:00p 5:30p 5:30p Kids in Motion Core Step Tabata Group Cycle Ath. Conditioning Zumba*
7-12 yrs

Curtis/Emily SA Gena SA

MPB 5:30p SA SC 6:30p 6:30p

Diana Brock SC Curtis Gayatri Diana Brock Bob SA SC

MPB 5:30p SA SC 6:30p 6:30p

MPA 6:30p SA RM 7:30p TIME

THURSDAY
CLASS Ath. Conditioning Kickboxing Ballet Fusion* Group Cycle Walk & Tone* Pilates* INSTRUC. Ellen Gena Corey Lauren Betsy Vonda Natalie Sonya Erin Emily Karla TBD Gayatri Liz RM MPB SC TIME 5:45a 8:30a

FRIDAY
CLASS Group Cycle Forever Fit* Tabata Cardio Yoga Tone Flexibility * Step and Pump Core Group Cycle Club Cardio World* Yoga 90 min Tabata INSTRUC. Ellen Maureen Corey Jeri Corey Julie Vonda Kelly Lara Wes Gena RM SA TIME 2:00p RM SA SC SA SC TIME 8:00a 8:00a 9:00a 9:00a

SATURDAY
CLASS Tabata Tai Chi Zumba* QiDance * Group Cycle INSTRUC. Ellen/Karla Paul Curtis/Aubry Natalie Lauren/Karla Curtis/Emily Natalie Emily/Cheryl INSTRUC. Aubry

GYM 5:30a SA SA 8:30a 9:30a

GYM 8:30a SA 8:30a

MPB 9:30a GYM 9:30a SC SA SC SC SA SA SC SA SC 9:30a

GYM 9:00 SA SC MPB SA SC SA 9:30a 9:30a 10:00a 10:30a 11:00a 12:00p

MPB 9:00a SA SC SA

10:00a Mixed Level Step 10:00a Dynamic Stretch* 11:00a Muscle Pump

10:30a Dynamic Dance * 10:30a Power Yoga 75 min 4:30p 4:30p 5:30p 5:30p 6:30p 6:30p Kids in Motion Muscle Pump Muscle Pump Pilates * QiDance* Power Yoga
4-7yrs

SUNDAY
CLASS Zumba*

MPB 5:30p Group Cycle TBD SC 3:00 Yoga Jenna *Note the name of the Wednesday 10:30am and Saturday 10:00am Gentle Yoga class with Natalie is being changed to Dynamic Stretch. You will still receive the same great class and benefits, just a more accurate name and description.

Any class with an * is appropriate for someone new to group exercise or anyone in the Coach Approach program. Any class with a is family friendly and children ages 7-12 years are welcome under the direct supervision of an adult. Individual instructors may use different music, tempos intensity, teaching styles and choreography in their class. Please take this into consideration when choosing a class. Cycle tickets for evening classes are available at the Member Services Desk at 5pm. Please hang your ticket on your bike hand les and the instructor will collect at the beginning of class. Numbers on the tickets do not correspond to the bike. Need help? Please look for our Member Mentors wearing purple wrist bands if you need help with equipment or have questions. F or questions or comments, please contact Group Exercise Coordinator Karyn Kattermann at kkattermann@ymcawnc.org or call 651 -9622.
**Please Note: class spaces and sizes are currently being evaluated. We reserve the right to determine when a class has reached capacity at which time we will post a sign stating class is full. If you are not able to get into the class you came for we encourage you to participate in the other classes or activities we have available.

SA= Studio A

SC= Studio C

MPA= Multipurpose A

MPB= Multipurpose B

GYM= Basketball court

Group Exercise Class Descriptions

CARDIO/DANCE
Zumba : A Latin inspired dance class that incorporates international and pop music creating a dynamic, exciting, and effective workout. Ballet Fusion: No Experience Required! This class incorporates challenging ballet-style movements combining cardio, strength and balance while emphasizing posture and core awareness. Class is performed barefoot. Cardio Light: A fun, low-intensity cardio workout using basic dance moves emphasizing proper form and correct body alignment used in more advanced classes. Club Cardio: A high energy, cardio intensive program, based on a popular dance fitness craze sweeping the nation! Youll have so much fun dancing you wont even know youre working out! Club Cardio World: Blending moves and music from a variety of world dance styles, you will achieve calorie burning and cardio benefits while having a great time dancing. QiDance: NEW! (pronounced "key-dance) Be among the first in the SouthEast to experience QiDance! Created by Grammy award winning artist and physician, Kike Santander, QiDance is designed to "Turn On Your Energy" with easy to learn, high energy, dance routines that will help improve your cardiovascular health. Featuring original world music, QiDance routines include Latin, Disco, Eastern, and Bangra styles of dance sure to ignite your passion for dance and movement. This is a family friendly class appropriate for all levels of experience.

STRENGTH

Core and Flexibility: A class designed to condition and strengthen abdominal and lower back muscles as well as increase individual flexibility. Muscle Pump: A strength training class that works the whole body using free weights and bars to develop muscle endurance and strength. Integrated Strength: A class that focuses on building muscle strength and endurance. Instructors will use a challenging combination of techniques and equipment in each class. Forever Fit: Offered both seated and/or standing, this class focuses on cardio, strength and flexibility exercises appropriate for active older adults.

CARDIO

Kickboxing: A fun and invigorating workout designed to challenge you both mentally and physically, this class incorporates kicking, punching and combination drills increasing your stamina, coordination and strength. Turbo Kick: A high-energy choreographed cardio kickboxing class that includes an anaerobic work segment designed to produce maximum results. Mixed Level Step: Whether you are new to step or an experienced stepper, this class is appropriate for all levels of step participation with fun and interesting choreography sure to challenge the mind and body. Group Cycling: A group exercise class done on stationary bikes that includes a variety of cycling techniques and skills to provide a high energy cardio workout.

CARDIO/STRENGTH
Step and Pump: Choreography based step routines appropriate for all levels of steppers. This class also includes a strength segment for a cardio and strength experience. Athletic Conditioning: Intense cardio, strength, balance, and plyometric drills, along with core work designed to improve performance in athletics as well as everyday activities. Cardio Fusion: A cardio workout that can include varied intensity step, choreographed aerobics, or kickboxing followed by a muscle conditioning segment for a total body workout. Tabata: High intensity interval training is a proven training method with huge benefits and great results. With Tabata you alternate cycles of 20 seconds of maximum work with 10 seconds of rest for 16-20 minutes of working at your personal best. Tabata Light: If you are new to Tabata (see above description) this is a great place to start. You will get the benefits of Tabata type training with exercises more appropriate to first time exercisers or new to Tabata participants. Walk and Tone: Circuit format class with cardio and strength components, designed for new to exercise participants but can be modified for more advanced exercisers as well. Class atmosphere promotes social interaction and relationship building.

MIND/BODY
Dynamic Dance: Dynamic Dance is an eclectic blend of Martial Arts, Dance Arts and healing arts bringing the mind, body, spirit, and emotions to optimum health while embracing individual expression through movement awareness practices. All fitness levels and ages welcome. Yoga: A classical Hatha Yoga practice including breathing (pranayama), relaxation, sun salutations and postures (asanas). Open to all levels. Flow Yoga: In this class, sequences of poses flow from one to the next, both standing and floor poses, to create a heat throughout the body for a more rigorous cardio experience. Some knowledge of yoga is helpful, but beginners are encouraged to attend. Gentle Yoga: A gentle yoga class for anyone looking for a relaxing practice. This class will work through the fundamentals of yoga including postures, stretching, breathing and relaxation. Power Yoga: An active yoga style that moves more quickly through yoga poses building heat, strength, and flexibility. Poses are linked together with vinyasa. Some knowledge of yoga is helpful but not necessary. Expect to sweat. Dynamic Stretch: A "dynamic" yet restorative and relaxing class utilizing poses and techniques from yoga, Pilates, and other mind-body modalities. Intended to be adapted and modified for almost any participant, regardless of experience or ability. Pilates: A mind body exercise evolved from the principles of Joseph Pilates. This conditioning program incorporates strengthening, and stretching exercises for a full body workout. Proper breathing techniques, core training, and flexibility are key portions of these classes. Note: Please talk to your instructor before class if you have osteopenia or osteoporosis. 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. Flexibility: Flexibility is an essential componenet to a well rounded program. In this "express stretch" class you will move your body through a series of essential stretches for your major and minor muscle groups to improve range of motion and flexiblilty.

FOR THE KIDS

Kids in Motion: A 45 minute class designed to teach children ages 7-12 that exercise can be FUN! Games, drills, cardio and strength are all included Parents are not required to stay. Family FriendlyFamily friendly classes are available for children ages 7-12 who are actively participating in the class under direct adult supervision. Look for the smiley face for family friendly classes.