Hours & Schedules

Group Exercise and Mind, Body, Spirit

Schedule

Group Exercise Class Descriptions

Key: B= Beginner, I= Intermediate, A= Advanced

BOX & STEP (B,I,A)- Great boxing combinations that will make you sweat combined with amazing step moves. Enjoy your workout.

CORE ESSENTIALS (B,I,A)- Don’t have a lot of time? Get a complete abdominal workout in 20 minutes! This class is a great compliment to any fitness routine.

CARDIO BOXING (B I, A) A Mix of boxing, core, strength, and cardio. This class has fitness levels that everyone can benefit from. This has a lot to offer in a short amount of time. You will sweat and keep your heart rate at a fat burning state.

FITNESS MADE SIMPLE- (B) This basic class offers participants an overall body workout including cardio, upper and lower body toning as well as core training, flexibility and stability training.

FIT YOGA (B,I,A) This is a Yoga/strengthening class. Yoga posses held for a longer time. This class will lengthen and tone your body.

FLEXIBILITY TRAINING (B,I,A) – A stretch class that focuses on building flexibility as well as developing focus and meditation skills. A great stress reducer as well as a flexibility trainer!

G – FORCE (B,I,A) – A full body weighted workout using hand held weights and resistance props. The goal is to build strength and sculpt the body through pyramid training.

GROUP POWER (B,I,A) – This 60 minute barbell program strengthens all your major muscles in an inspiring, motivating group environment. With simple, athletic movements Group Power is for all ages and fitness levels. Discover results, discover Group Power.

GROUP STEP (B,I,A) – This 60 minute cardio program strengthens and shapes the lower body. Energetic music and motivating instructors create this spunky group experience. Come and STEP this way!

HARD-CORE BODY BLAST – This class has a variety of all fitness components and you can really push yourself to get your best workout ever. This hour will work you hard and will fly by. No watching the clock here!

BLOOD, SWEAT, & TEARS (B,I,A) – This is a class that will target all of those deep muscles and burn fat with jumproping.  Give you core muscles something to burn about. Don’t be afraid just know you will get a workout.

K – BOX (B, I, A) This class will KICK your body into shape.

LAST CHANCE CHALLENGE (I, A) – This 60–minute workout challenges you to test and build your aerobic and anaerobic base. A series of sports related stations using bands, weights, medicine balls, and plyometrics will ensure an intense, yet efficient workout. If you like a challenging workout, but not a lot of choreography, this workout is for you!

LOW IMPACT (B, I, A) –This class is a classic aerobic class so it is about have fun and sweating it out. Requires NO pounding!

LOW/FLEX (B, I, A) – Same great class as our low impact just adding a flexibility portion for a complete workout. Abs/Pilates mat are included.

PILATES (B, I, A) – An introductory mat class based on the methods of Joseph Pilates. This class will build strength, flexibility, and balance using conditioning exercises that focus on the core of the body.

SPIN & HARD CORE – A combination of Spin (see class descriptions below) and Hard Core Body Blast (described above).

SPORTS CONDITIONING (I, A) –This 60–minute workout challenges you to test and build your aerobic and anaerobic base. A series of sports related stations using bands, weights, medicine balls, and plyometrics will ensure an intense, yet efficient workout. If you like a challenging workout, but not a lot of choreography, this workout is for you! Come take the challenge! This class is located in the basketball court.

STEP 3-2-1 (B, I, A) – This is a wake up to step, 3 minutes of weights, 2 minutes of step and 1 minute of plyometrics  alternating throughout the 60 minutes. It is time to amp things up for the new year

STEPnTONE INTERVALS (I, A) – A power packed hour alternating step and tone segments. Flexibility training and abs are included for a great full body workout!

ZUMBA (B,I,A) – Zumba is a fun, effective, and simple fitness system that uses the principal of fitness interval training and resistance training to maximize caloric output, fat burning, and total body toning. The sexy and explosive Latin rhythms create a party like atmosphere that deliver results, as well as a “feel happy” workout.

ZUMBA HARD CORE FIT (B, I, A) – This class incorporates 3 fitness tools, cardio dance, heavy weights and core. Twenty minutes of each will test your fitness level. Come into this  new class and melt away your calories.

ZUMBA GOLD (B,I) This class is designed to take the exciting Latin and International dance rhythms created in the original Zumba and bring them to the beginner population and any other special populations that may need modifications for success. It’s great for the body and soul.

Mind, Body, Spirit Class Descriptions

ADVANCED YOGA/POWER YOGA (A) - Through Vinyasa flow, this one hour session will explore the deeper layers and variations of the poses.  As a progressive class, breath awareness will be heightened throughout the flow of movement.  It is recommended that students attend the Mixed Level Yoga class preceding the Advanced Yoga class. *This class is not for beginners.*

GENTLE YOGA (B) – A gentle approach to yoga practice.

GENTLE BEGINNINGS (B)- Using postures or ansanas to purify, strengthen and balance the body allowing a free flow of energy to circulate throughout the body. Ensuring a safe and protected environment in which a student can grow physically, mentally and spiritually.

HATHA YOGA FOR MULTI-LEVELS (B, I, A) – Grounded in the fundamentals of poses and breathing, this class is aimed to help destress your body and lighten your spirit.

INTERMEDIATE VINYASA (I,A) - Mulit-level or moderate vinyasa experience highly recommended. This class includes a dynamic series of asanas that are linked through breath. Class will start with an extensive series of sun salutations to warm the body, deepen the breath and focus the mind. More advanced postures will be introduced and practiced such as inversions, arm balances and twists. Students should be familiar with modifications specific to their level of practice.

SUNRISE YOGA/FLEXIBILITY (B,I) – What a way to start your morning! With a beautiful gentel approach to yoga practice. A flexibility segment that focuses on building flexibility as well as developing focus and meditation skills. Seize the day!!

VINYASA FLOW YOGA FOR MULTI-LEVELS (B, I, A) – For all fitness levels provided students utilize instructor modifications. This class includes a dynamic series of asanas (postures) that are linked through the breath. Students will learn proper alignment of aoga props are used to accommodate all levels.

YINYOGA (B,I,A) – This class emphasizes deep release through longer holdings of postures. This promotes greater circulation of energy through the meridians, or energy channels of the body. This practice supports all organs of the body by influencing the quality and mobility of life energy flowing to each.

YOGALATES (B, I, A) – An energetic Yoga and Pilates combination class, comfortable to any fitness level.

YOGA 4 ATHLETES (B, I, A) – This is a challenging class that will strengthen and tone your body, while at the same time it will work on increasing your flexibility. This class will connect the breath to the movement as you flow through a variation of yoga poses. It also includes some core strengthening exercises.

Spinning

Schedule

Class Descriptions

(MHR = Maximum Heart Rate)

ALL TERRAIN JOURNEY – (65-75% MHR) Getting back to basics. A ride that will make you sweat, but clear your mind.  A great class for first time spinners, while still challenging enough for all you veterans! A little bit of everything is taught here.

INTRO TO SPINNING – This is a 30-45 min. class (depending on amount of people attending) that has been designed for Beginners Only.  Everything you need to know about Spinning will be discussed. Please come prepared with Water and a towel.

SUNRISE BOOTCAMP – Here is a way to jump start your morning. Spin your way to get your heart rate and metabolism going and the move to the group exercise room and finish off energizing your muscles with a G-Force class. Each segment is 45 minutes. So get it done all in one!!!!

MOUNTAIN MADNESS – (75-85% MHR) It is Mt. Everest training at it’s best.  Let the Madness begin as we bring a few mountains to RI.  This class promotes muscular and cardiovascular development.

SPINERVALS – (65-92% MHR) Spinning meets Interval training. Add a little zest to a spin class, a boost of energy with a little R&R! That’s active recovery!  You will develop your ability to recover more quickly after work efforts.  (A true test of fitness.)

SPIN & HARD CORE – A combination of Spin and Hard Core Body Blast (described in the Group Exercise section above).

RACE DAY – (80-92% MHR) This class is designed to give you the feel of a real race.  You will be guided through different terrain and courses to give you an overall high intensity challenge.  We recommend that you be an experienced rider outdoors or on the Johnny G Spinner.

POWER CHOICE – This class is 90 minutes!! If you only want to spin for 45 minutes, please come to prepared at 6:00am. It’s early so please come prepared to ride!

ENDURANCE PLUS - (75-85% MHR) This class was designed to train you to be able to spend more time in the saddle at higher intensity levels.  This could be the hardest class for you to take because of the control you have to execute.

RACE DAY CHALLENGE - (80-92% MHR) This is an "attack" style class where other you and other riders are dictating the pace.  Teams are formed and riders are challenged to go all out.  You MUST  be an experienced rider outdoors or on the Johnny G Spinner.

Water Aerobics

Schedule

Class Descriptions

AQUA ZUMBA®:  This is the “Pool Party” workout for all ages.  An effective and challenging water-based workout that integrates the Zumba Fun, formula and philosophy into traditional aqua fitness. All the benefits and Latin Flavors from a land class with the added resistance from the water but without the stress to your body.

BOOTCAMP: If you want the challenge, motivation and rigor of a boot camp workout without the impact, try this challenge!

CUFF AND CORE: Train your core muscles (abdominals and back) as well as condition your lower body utilizing resistance cuffs on your ankles and the natural buoyancy and resistance of the water.  This class is also good for beginners with out using the cuffs.  

H2OROBICS: This water workout consists of 30 minutes of fat-burning aerobics, plus strength conditioning exercises utilizing the resistance of the water along with various props.  H2ORobics is the perfect workout for people of all ages and levels of conditioning.

INTERVAL STRENGTH:  This class uses the resistance of the water along with the intensity of intervals, strength, and cardiovascular training. The Hydro-tone resistance equipment employed enhances the optimal training situation for your fitness level. Strengthen and tone all your muscles without leaving the pool.

INTERVAL: Intense intervals of cardio and sculpting exercises make this class a complete workout to improve your fitness level!     

LOUD AND PROUD:  If great music helps to motivate you then this is the class for you.  Start your weekend off right with this energizing and upbeat workout.  You won’t believe that fitness can be so fun!

LOW TIDE - HIGH TIDE: This class consists of a warm-up followed by 20 minutes of shallow water work and 20 minutes of deep water work, finishing off with a cool-down and stretch.

Masters Swim:  A multi-level one hour swim fitness workout. Swim workouts range in length from approximately 2700 to 3600 yards.  Contact Steph at the NAC 846-7723 extension 1036 for more information.

PRECISION PROPS: This class will focus on technique while utilizing a different prop each week.  Come have fun while learning how to get the most out of your workout!

TURF AND SURF (Tuesdays, Thursdays & Sundays):  On Sundays this class starts at 8:15am in the group exercise room with a multi-level Zumba cardio workout and finishes in the pool (starting at 9:15am) with a refreshing water aerobics class.  On Tuesdays it starts at 3:30pm in group and finishes in the pool (starting at 4:15pm). On Thursdays it begins at 6:45am in the group exercise room and 7:45am in the pool. Come to either part of the class or both!

66 Valley Road, Middletown RI 02842  •  401-846-7723