ADULT FITNESS- BY TIME NOVEMBER 2014 ■ Gym TIME MON ■ Pilates TUE ■ Rm 202 WED ■ Spin Room THU ■ Wt Room / Racquet Ct. FRI SAT AM 6:00AM 8:00AM ■ Spin 6:00-7:00a ■ Early Bird 6:15-7:00a ■ TRX 8:30a ■ TRX 6:00a ■ Abs 8:30-9:00a ■ Spin 8:30-9:30a 9:00AM ■ Pilates 9:00-9:45a ■ Women’s Strength 9:15-10:00a ■ Spin Circuit 9:15-10:30a 9:00-9:45a 10:00AM ■ Zumba 10:00-11:00a ■ Pilates 9:50-10:35a ■ Yoga 11:00a12:00p ■ Silver Sneakers Cardio 10:45-11:30a ■ Strength Training 10:45-11:45a 11:00AM ■ Pumped ■ Spin 6:00-7:00a ■ Early Bird 6:15-7:00a ■ TRX 8:30a ■ Pilates 9:00-9:45a ■ Women’s Strength 9:15-10:00a ■ Spin Circuit 9:15-10:30a ■ TRX 6:00a ■ Abs 8:30-9:00a ■ Spin 8:30-9:30a ■ Pumped 9:00-9:45a ■ Zumba 10:00-11:00a ■ Pilates 9:50-10:35a ■ Yoga 11:00a12:00p ■ Silver Sneakers Cardio 10:45-11:30a ■ Strength Training 10:45-11:45a Muskegon Family YMCA 900 W Western Avenue, Muskegon, MI 49441 P 231.722.9322 F 231.722.6562 muskegonymca.org ■ Spin 6:00-7:00a ■ Early Bird 6:15-7:00a 8:25-8:55a ■ High Intensity Spin 8:00-9:00a ■ Pilates 9:00-9:45a ■ Spin Circuit 9:15-10:30a ■ Pilates 9:00-9:45a ■ Zumba 9:00-10:00a ■ Pumped ■ CSI 10:00-10:45a SUN ■ Gym TIME MON ■ Pilates TUE ■ Rm 202 WED ■ Spin Room ■ Wt Room / Racquet Ct. THU FRI SAT PM 12:00PM ■ Basketball ■ Boot Camp ■ Basketball ■ Boot Camp ■ Basketball ■ Karate - 12:00-1:30p ■ TRX 12:00p 12:00-1:00p ■ Spin 12:00-12:45p 12:00-1:30p ■ TRX 12:00p 12:00-1:00p ■ Spin 12:00-12:45p 12:00-1:30p ■ TRX 12:00p $ 10:00a12:00p 1:00PM ■ Silver Sneakers 1:00-1:45p ■ Silver Sneakers 1:00-1:45p 4:00PM ■ Spin 4:45-5:15p ■ Spin 4:45-5:15p 5:00PM ■ CSI ■ Pumped ■ CSI 5:20-6:00p ■ Pilates 5:30-6:15p ■ Boot Camp 5:30-6:30p 5:20-5:55p ■ High Intensity Spin 5:30-6:30p 5:20-6:00p ■ Pilates 5:30-6:15p ■ Boot Camp 5:30-6:30p ■ Silver Sneakers 1:00-1:45p ■ Pumped 5:20-5:55p ■ High Intensity Spin 5:30-6:30p ■ Pilates 6:00PM ■ Abs ■ Cardio Step ■ Abs 6:00-6:20p ■ Spin 6:30-7:30p 6:00 – 6:45p ■ Zumba 6:45-7:45p 6:00-6:20p ■ Spin 6:30-7:30p 7:00PM 8:00PM ■ Yoga 7:00-8:00p ■ Cario Self Defense - $ 7:00-8:00p ■ Karate - $ 8:00-9:00p $ - Denotes a paid class. Muskegon Family YMCA 900 W Western Avenue, Muskegon, MI 49441 P 231.722.9322 F 231.722.6562 muskegonymca.org 6:00-6:40p ■ Cardio Step 6:00 – 6:45p ■ Zumba 6:45-7:45p ■ Yoga 7:00-8:00p SUN ABS Work your abdominal muscles to the max with this training focused on the belly area. Core strength is key to balance, and supporting your spine. Give us a half hour and we’ll help you find your inner-six pack. BOOT CAMP This circuit workout features high intensity conditioning and power moves to help build strength & endurance. The class is a must for both men & women hoping to improve their cardiovascular system & muscular strength. CARDIO SELF DEFENSE Challenge yourself by learning some basic and effective self defense skills while getting a great workout. Build endurance and confidence at the same time in this specialized class. CARDIO STEP Step class with a twist - instructors will lead you through moderate-intensity fat burning exercise using an adjustable platform to target specific muscle groups and keep your heart rate up. From basic to dance to interval, each class offers a variety of choreography making it a perfect workout for all fitness levels. CSI (Cardio Strength Interval) This high-intensity class alternates cardiovascular exercises with strength exercises using a variety of equipment. This total body workout is guaranteed to increase muscular strength and endurance as well as cardiovascular endurance. EARLY BIRD FITNESS Wake up to an invigorating 45 minute class of traditional stretch and calisthenics. Class is led by various Y members and is open to men and women wanting to start their day off with an exercise boost. KARATE Learn the fundamentals to earn rank in ChiDoKwan Karate Do. Techniques, kata, drills and applications will be the focus. Whether you’re interested in earning rank or just want to learn Karate techniques while getting a great workout, this class will challenge your body and mind. PILATES® An excellent class for the beginner exerciser or those renewing their activity levels. The class focuses on proper breathing, strengthening, toning and stretching all major muscle groups. PUMPED Bored with the same old workout? Now you can work your muscles in a new way. Feel your muscles get “pumped” during this total body strength training class using our new weight bars! SILVER SNEAKERS® Have fun and move to the music through a variety of exercises designed to increase muscular strength, range of movement, and activity for daily living skills. Hand-held weights, elastic tubing with handles, and a ball are offered for resistance, a chair is used for seated or standing support. SIVER SNEAKERS CARDIO Needing more out of your workout? Join this cardio class to get your heart going while increasing your muscular strength SPINNING® Created in a California garage, this indoor cycling workout brings together innovative stationary bike technology with a unique cycling experience. Classes range from novice to advanced so you can find a class perfect for you! Please bring a water bottle and sweat towel to each class. SPIN This Spinning class offering a variety of rides, movements, coaching and motivation to keep riders excited and engaged. SPIN CIRCUIT An all around workout with 75 minutes of spinning intervals and toning exercises. This class combines 45 minutes on the bike with free-weight work off the bike. A great cardio AND resistance workout. HIGH INTENSITY SPIN This is a great class for spin veterans and those that want to take their cardio workouts to the next level. You’ll be taken through a series of big climbs and intense sprints. This is the class to help you increase your cycling performance. STRENGTH TRAINING If you have never been in the free weight room, this is the class for you. This class is open to both men and women at beginner and intermediate weight training stages. You will improve your muscle strength, shape and definition using the equipment and free weights. TRX® SUSPENSION TRAINING The TRX Suspension Trainer is the original, best-in-class workout system that leverages gravity and your bodyweight to perform hundreds of exercises. You're in control of how much you want to challenge yourself on each exercise - because you can simply adjust your body position to add or decrease resistance. WOMEN’S STRENGTH TRAINING Tone up with this weight training class that will maximize the benefits of lifting free weights for strong legs and arms. YOGA The total body workout! Whether you run, cycle, swim, lift weights or just looking for a full body fitness routine, adding yoga can bring a whole new dimension of awareness and joy to the sports you love. This class will take you through a series of postures to improve your overall health, flexibility and body awareness. ZUMBA® This aerobic dance, core body workout is just what you’ve been waiting for! Step, pulse & move with a groove to Latin & international music. This fun movement class will target all of your body muscles with easy to follow dance steps.
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