1. health and fitness
2. exercise

Swac Group Exercise
Effective 4/1/2015
Spring
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
5:45-6:45 a.m.
Cycle & Sculpt **
6:45-7:45 a.m.
Yoga *
5:45-6:45 a.m.
Group Cycling **
8:15-9:15 a.m.
Yoga*
8:30-9:30 a.m.
Kickboxing**
8:30-9:30 a.m.
R.I.P.P.E.D.
8:00-8:25 a.m. PRESS
EX
Ab Lab**
9:30-10:30 a.m.
NIA*
8:30-9:30 a.m.
Group Cycling **
8:30-9:30 a.m.
Zumba
9:30-10:30 a.m.
Group Cycling**
10:30-11:30 a.m.
Continuing Tai Chi
(fees apply)
(fees apply)
9:45-10:45 a.m.
Pilates*
8:30-9:30 a.m.
Group Cycling **
10:55-11:55 a.m.
Barre Works
8:30-9:30 a.m.
NIA*
9:45-10:45 a.m.
Pilates*
8:30-9:30 a.m.
NIA*
9:35-10:35 a.m.
Body Fusion**
10:45-11:45 a.m.
Aqua Waves**
9:45-10:45 a.m.
Stay Strong*
10:45-11:45 a.m.
Aqua Waves**
9:45-10:45 a.m.
Stay Strong*
10:45-11:45 a.m.
Yoga**
12:00-1:00 p.m.
Body Fusion**
10:45-11:30 a.m.
Aqua Waves**
12:00-1:00 pm
Yoga**
10:45-11:30 a.m.
Aqua Waves**
10:45-11:45 a.m.
Aqua Waves**
(fees apply)
(fees apply)
(specialty class)
4:00-5:00 p.m.
Yoga*
5:15-6:00 p.m.
Base Room
Basics
4:00-5:00 p.m.
Florre
5:00-5:25 p.m.
S
RES
HIIT***
E XP
E
BAS
(no charge to members)
5:30-6:30 p.m.
Group Cycling**
(fees apply)
4:00-5:00 p.m.
Barre Works
(specialty class)
5:30-6:30 p.m.
Hydro Power**
5:30-6:30 p.m.
Zumba
5:30-6:30 p.m.
Group Cycling **
(fees apply)
4:00-5:00 p.m.
Barre Works
(specialty class)
5:30-6:30 p.m.
Hydro Power**
5:30-6:30 p.m.
R.I.P.P.E.D.
5:30-6:30 p.m.
Zumba
5:30-6:30 p.m.
Hydro Power**
5:30-6:30 p.m.
Kickboxing**
5:30-6:30 p.m.
Zumba
(fees apply)
Intensity Levels
* Low
** Moderate
*** Advanced
Waiver
All intensity levels
can be achieved in
any class. We
reserve the right to
make instructor
changes without
notice and to cancel
classes without
sufficient attendance.
Group Exercise classes are free to members (regular
and temporary) and paying guests (unless otherwise
noted), Flex Card holders (use one visit per day).
Group Exercise members may use the locker rooms to
prepare for the class, take any class on the schedule
and use the locker room to shower (access to any
other part of the facility is not allowed). Single class
only price is $9.
Group Cycling Fees/advanced sign up required
 Members: $1/class or Cycling Pass $10/20 classes
 Gold Flex Card holders use 1 visit + $1/class
 Flex Card holder use 1 visit + $3/class
 Group Exercise members: $3/class
 Non-member walk-ins: $12/class
Specialty Class Fees/advanced sign up required
 Members: $5/class or Spec pak $30/10 classes
 Gold Flex Card holders use 1 visit + $5/class
 Flex Card holder use 1 visit + $9/class
 Group Exercise members: $9/class
 Non-member walk-ins: $15/class
Group Exercise Class Descriptions
AQUA WAVES: A cardiovascular and strengthening session without the stress of a
land class. Different instructors each with their own unique style teach this class. Try
them all for a good varied workout.
CYCLE & SCULPT: A mix of cycling and strength moves. You will get on and off the
bike during this class so it is a great way to get your bum used to a full hour Group
Cycling class. Wear workout shoes (rather than cycling shoes) to this class for easier
mobility. Fees apply (please sign up at the front desk)
BODY FUSION: This hybrid class will tone and strengthen your arms, legs, and
core, lengthen muscles and improve balance. By combining light weights, small
movements and high repetitions set to music, you’ll have a great fitness workout!
R.I.P.P.E.D. : Experience this total body "plateau proof fitness formula" workout,
utilizing resistance and cardio training, which masterfully combines Resistance,
Intervals, Power, Plyometrics, and Endurance components of R.I.P.P.E.D. to help
you attain and maintain your physique in ways that are fun, safe, doable and
extremely effective...
GROUP CYCLING: Join this indoor cycling class for a great motivating ride. The
music and the instructor will carry you through a workout that can be performed by
just about any fitness level. Fees apply (please sign up at the front desk)
STAY STRONG: This class is the beginning step to ease all your fears about
working with weights. Light weights will be used, with focus of working the muscles
through full range of movement. Functional movement exercises are incorporated to
help provide us with the balance and flexibility for active living.
HYDRO POWER: A challenging aerobic and resistance water exercise class using a
variety of fun and innovative techniques for your conditioning. Expect a variety of
training tools to be used.
TAI CHI: Rhythmic and meditative body movements conducted slowly, deliberately,
and gracefully, with each movement flowing seamlessly into the next without
hesitation. Designed to enhance relaxation, inner calm, and peace.
KICKBOXING: A high energy workout of cardio kickboxing moves. This class will
challenge your cardio like no other workout. Safe and effective form is stressed and
low impact moves are demonstrated for those just getting started.
EXPRESS BODY CLASSES
NIA: (Non impact aerobics) Enjoy a new form of fitness, blending Pilates, Yoga and
Modern Dance. Dances are taught in three different intensity levels. Dances are
choreographed to an eclectic variety of music. Nia is designed to embrace and create
wholeness by meeting the needs of the body as well as mind, emotions and spirit. All
fitness levels welcomed.
PILATES : A system of exercises to strengthen the core, increase flexibility, and tone
muscles with a focus on alignment and form. Modifications and alternative movements
are given so that all participants have a challenging and safe workout.
YOGA: Realize the tremendous benefits of stretching, breathing and relaxation . Yoga
is for everyone, experience the difference.
ZUMBA: A fusion of Latin & International music that creates a dynamic, exciting, and
effective dance class.
Florre: Florre is a barre class that is done without the barre...it is on the floor!
You will tone your muscles, strengthen your core and stretch your body with barre
inspired exercises, combined with pilates fitness exercises. Only light weights and
your own body weight are used.
Ab Lab: A quick workout dedicated to strengthening you core from all angles. Use
this workout alone or add it on to your regular workout for a boost.
HIIT: High Intensity Interval Training is a great way to get in and out, and have an
amazing workout guaranteed to give your metabolism a boost. Please warm up
before class.
SPECIALTY CLASS IN THE STUDIO
BARRE WORKS: A specialty class (fees apply) with the goal to strengthen,
lengthen and sculpt the body with exercises that infuse pilates and weight training
into classic barre techniques. This class will use small isometric movements to tone
the arms, torso, and legs with the focus on lifting your seat and shaping your thighs.
BASE ROOM
Base Room Basics: Come and get a great circuit style strength and aerobic
workout, while learning how to incorporate the Base Room into your weekly exercise
routine. (space is limited...sign up at base room 15 minutes prior to class)