May 2018

Monday Tuesday Wednesday Thursday Friday

May Mile Tracker 1 2 3 4
May 1 - 31 7:15 House Core 7:00 Yoga- Vinyasa 7:15 House Core 7:00 Morning Yoga
Over the course of 31 days, you will be 7:30 H.I.I.T (30 min) 12:00 TRX* 7:30 TRX 12:00 H.I.I.T.*
asked to complete 31 miles, either by
walking or running! All completed 12:00 Yoga - Vinyasa Flow 1:00 Triple Threat* 12:00 Yoga 12:45 House Core
miles will be tracked at the front desk. 6:00 House Core 6:15 House Core 6:15 House Core
Make sure to sign up at the 6:15 Boot Camp* 6:30 BodyWorks*
front desk!
7 8 9 10 11
7:15 House Core 7:15 House Core 7:00 Yoga- Vinyasa 7:15 House Core 7:00 Morning Yoga
7:30 Capitol Strength 7:30 H.I.I.T (30 min) 12:00 TRX* 7:30 TRX 12:00 H.I.I.T.*
12:00 H.I.I.T.* 12:00 Yoga - Vinyasa Flow 1:00 Triple Threat* 12:00 Yoga 12:45 House Core
12:45 House Core 6:30 House Core 6:15 House Core 6:15 House Core
1:00 H.I.I.T.* 6:45 Boot Camp* 6:30 BodyWorks*
6:45 Yoga – Prana Vinyasa
14 15 16 17 28
7:15 House Core 7:15 House Core 7:00 Yoga- Vinyasa 7:15 House Core 7:00 Morning Yoga
7:30 Capitol Strength 7:30 H.I.I.T (30 min) 12:00 TRX* 7:30 TRX 12:00 H.I.I.T.*
12:00 H.I.I.T.* 12:00 Yoga - Vinyasa Flow 1:00 Triple Threat* 12:00 Yoga 12:45 House Core
12:45 House Core 6:30 House Core 6:15 House Core 6:15 House Core
1:00 H.I.I.T.* 6:45 Boot Camp* 6:30 BodyWorks*
6:00 Yoga – Prana Vinyasa
21 22 23 24 25
7:15 House Core 7:15 House Core 7:00 Yoga- Vinyasa 7:15 House Core 7:00 Morning Yoga
7:30 Capitol Strength 7:30 H.I.I.T (30 min) 12:00 TRX* 7:30 TRX 12:00 H.I.I.T.*
12:00 H.I.I.T.* 12:00 Yoga - Vinyasa Flow 1:00 Triple Threat* 12:00 Yoga 12:45 House Core
12:45 House Core 6:30 House Core 6:15 House Core 6:15 House Core
1:00 H.I.I.T.* 6:45 Boot Camp* 6:30 BodyWorks*
6:45 Yoga – Prana Vinyasa
28 29 30 31 Employee Health and
7:15 House Core 7:00 Yoga- Vinyasa 7:15 House Core Fitness Month
It’s time for both employers and
Memorial Day 7:30 H.I.I.T (30 min) 12:00 TRX* 7:30 TRX employees to support each other by
12:00 Yoga - Vinyasa Flow 1:00 Triple Threat* 12:00 Yoga improving office health. You could start a
HSFC Closed 6:00 House Core 6:15 House Core 6:15 House Core walking group during lunch, or come
down to the House Staff Fitness Center
6:15 Boot Camp* 6:30 TBD and get in a quick workout on your free
time.

*Reservation required: Lunchtime classes = Call to reserve spot at 11am. Evening classes = Call to reserve spot at 5pm.
BodyWorks: Get ready to get fit and tone while having fun! BodyWorks is a barbell class for all fitness levels that involves traditional strength training
that matches movement to music to create a simple, fun, and effective way to strength train. It is a high repetition workout with athletic movements
such as squats, lunges, chest presses and bicep curls. 10 person maximum – signups are strongly suggested. (60 minutes)

Boot Camp: It’s fun! It’s different! It’s challenging! This class will help participants experience training at its best, combining everything from cardio drills
and plyometrics to traditional strength exercises. 12 person maximum – signups are strongly suggested. (45 minutes)

Capitol Strength: Building a better, fitter and stronger you is fun and easy in our morning strength class. By supersetting exercises, you’ll get your heart
rate up and keep your body moving for 45 straight minutes. This class uses a combination of free weights, barbells and resistance bands. All are welcome
to join! (45 minute classes)

H.I.I.T (High Intensity Interval Training): This class begins with a dynamic warm up and progresses to a high intensity total body workout to get you in the
best shape possible. The class combines functional strength as well as cardiovascular training to improve cardio conditioning, muscular strength and
endurance. 12 person maximum – signups are strongly suggested. (Varying class time)

House Core: Your core isn’t just your abs. It includes your abs as well as your back, glutes and shoulders. Using stability balls, mat work, and medicine
balls, this class will put you through the latest exercises to give you a hard, toned core! (15 minutes)

TRX: Suspension Training: TRX is a new approach to exercise that works your total body. This class uses suspension bodyweight exercises to develop
strength, balance, flexibility, cardio fitness, and core stability. 9 person maximum —signups are strongly suggested. (45 minutes)

Yoga: Power Flow, Prana Vinyasa, Vinyasa Flow. Students will focus on linking conscious breath with a vigorous and mindful movement to build strength,
flexibility, and concentration while calming the mind. You can expect a great cardiovascular and strength building workout linking breath and movement.
(60 minutes)

Triple Threat: A fun, energetic 45-minute class that gives you a total body workout. Spend 15 minutes on cardio, 15 minutes on strength, and 15 minutes
on core! 12 person maximum – signups are strongly suggested.

Due to limited space, sign up is required for all *asterisked* classes to guarantee a place. Reserve your spot by calling ext. 5-1500
at 11am for lunchtime classes and 5pm for evening classes. We cannot accept reservations through email or voicemail!
For questions or more information please contact HSFC@mail.house.gov or call 5-1500