Oak Park SPRING effective 4.6.15 Group Fitness Schedule Download your Group Fitness Schedule anytime at ffc.com/oakpark/group-fitness. MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY FFC Signature Group Fitness Classes FITCORE FITSTRENGTH FITKICK FITSPORT FITSTRETCH FITFOUR FORMULA 94 EARLY MORNING 5:30AM-6:15AM 6:00AM-7:00AM 5:30AM-6:00AM 6:00AM-7:00AM 5:30AM-6:00AM Get Up and Go (2) Yoga Basics (2) Tread Express (FF) Vinyasa Yoga (2) Tread Express (1) 6:00AM-7:00AM 6:00AM-7:00AM 6:00AM-7:00AM 6:00AM-7:00AM 6:00AM-7:00AM Total Body Blast (1) Spinning (1) Interval Hang 10 (1) Spinning (1) Interval 8:00AM-9:00AM FormuLife (1) $ 8:00AM-9:15AM FormuLife (1) $ Hatha Yoga (2) 7:00AM-8:00AM Ashtanga Yoga (2) 7:00AM-8:00AM FITSPORT (1) 8:00AM-9:00AM Hatha Yoga (2) 7:30AM-8:30AM 8:15AM-9:00AM 7:15AM-8:15AM Hydro Fit (P) Basic (2) Spinning (1) Interval CLASSLOCATION MID-MORNING 8:15AM-9:00AM 8:15AM-9:00AM Spinning (1) Interval Spinning (1) Interval 9:15AM-10:15AM 9:00AM-10:00AM Hydro Fit (P) Pilates Mat (2) 9:15AM-10:00AM 9:00AM-10:00AM 8:30AM-9:30AM Spinning (1) Interval 9:00AM-10:00AM 9:15AM-10:15AM Hydro Fit (P) NIA (2) Hydro Fit (P) 9:15AM-10:00AM 9:15AM-10:00AM 9:15AM-10:00AM Spinning (1) Interval FITKICK (1) Spinning (1) Interval 9:30AM-10:30AM 10:00AM-10:45AM 9:15AM-10:15AM 8:30AM-9:30AM Spinning (1) Interval 9:00AM-10:15AM Forest Yoga (2) 9:15AM-10:15AM Spinning (1) Interval Urban Athlete (1) 9:30AM-10:45AM 10:00AM-10:45AM Vinyasa Yoga (2) Jam Session (1) 10:15AM-11:00AM 10:15AM-11:00AM Body 360 (2) Chisel (1) Power Yoga (2) 10:15AM-11:00AM 10:15AM-11:00AM 10:15AM-11:15AM FITSTRENGTH (1) Pilates Mat (2) 12:00PM-12:30PM 11:00PM-11:45PM 12:00PM-1:00PM Mini Bar (1) Tread (FF) Spinning (1) Interval Step (1) 9:30AM-10:45AM Yoga Basics (2) 20/20/20 (1) Modern Mat (2) 12:00PM-1:00PM Spinning (1) Interval Pilates Mat (2) 5:30PM-6:00PM 5:00PM-6:00PM Amp’d-Up (1) FormuLife (2) $ FITKICK (1) 6:15PM-7:00PM FITSPORT (1) 7:00PM-8:00PM FITCORE (1) Zumba (1) 6:00PM-6:45PM 6:00PM-6:45PM Pilates Mat (2) Chisel (1) 6:00PM-6:45PM Restorative Yoga (2) 11:00AM-12:00PM 10:30AM-11:15AM Zumba (1) FITSPORT (1) 12:00PM-12:45PM Pilates Mat (2) 11:15AM-11:45AM 11:30AM-12:15PM WERQ (2) 6:00PM-7:00PM 6:00PM-7:00PM Urban Athlete (1) Hatha Yoga (2) 6:00PM-7:15PM Vinyasa Yoga (2) Body 360 (2) 6:30PM-7:30PM 6:45PM-7:30PM 10:15AM-11:15AM 10:30AM-11:30AM 5:30PM-6:00PM 6:00PM-6:45PM Ballet Sculpt (2) Turbo Hydro (P) 9:45AM-10:45AM Urban Athlete (BB) FITCORE (1) 5:00PM-6:00PM 6:00PM-6:45PM FITKICK (1) 12:00PM-1:00PM Ballet Sculpt (2) FormuLife (2) $ FITCORE (1) 9:45AM-10:30AM 12:00PM-1:00PM EVENING 5:30PM-6:00PM 9:30AM-10:15AM Turbo Hydro (P) Yoga Basics (2) LUNCHTIME 12:30PM-1:00PM Barefoot Bootcamp (2) 1.................. South Studio 2................. North Studio P................. Pool FF................ Fitness Floor R................. Roof Deck $................. Additional Fee & Sign-up Required 6:45PM-7:30PM FITSTRENGTH (1) 7:00PM-8:15PM 7:00PM-7:45PM 7:00PM-8:00PM Vinyasa Yoga (2) Spinning (1) Interval FITSTRENGTH (1) Core Yoga (2) 7:45PM-8:30PM 7:00PM-8:00PM Spinning (1) Interval Hatha Yoga (2) OAK PARK 1114 Lake Street., Oak Park, IL 60301 708.383.1114 GROUP EXERCISE CLASS POLICIES: 1. Please be on time for class. 2. Please stay for the full length of the class. 3. Please return all equipment to its proper storage area. 4. Please refrain from using perfume or chewing gum while exercising. 5. FFC reserves the right to make any changes to the schedule at any time. 6. All classes are GROUP exercise classes. Please do not create your own routine. 7. Please inform the instructor of any medical conditions before class. 8.Any questions or comments please contact: Nazha Abushalanfah, Group Fitness Manager at 708.383.1114 or [email protected] Hours: Open 24 hours from 4:30AM Mon. to Fri 9:30PM, Sat-Sun 7:00AM- 8:00PM Kids Club Hours: M-T 8:30AM - 8:00PM, Fri 8:30AM - 1:00PM, Sat-Sun 8:30AM - 1:00PM Group Fitness Manager: Nazha Abushalanfah GROUP FITNESS CLASS DESCRIPTIONS FFC Signature Group Fitness Classes FITCORE: 30 minutes of concentrated abdominal and lower back work. Plan your workout accordingly to put this quick class on the front or back end of your workout routine FITSTRENGTH: This format utilizes the variable weighted barbell. The goal of this program is to make resistance training accessible to a wide variety of individuals by bringing it into a group exercise setting. In this format, there are ten major exercises, executed to music, producing improvements in body composition, muscle strength and muscle endurance, flexibility, and fitness. FITKICK: A cardiovascular class using techniques from boxing and kickboxing. This is a great class for students who want to train like a professional boxer but, without body contact. FITSPORT: Previously known as Athletic Training, this challenging cardiovascular and muscle strength conditioning class is effective and time efficient. Divided into cardiovascular segments from moderate to high intensity utilizing sports specific drills. Followed by compound muscle strength exercises challenging all the major muscles of the body. This class is appropriate for all fitness levels. FITFOUR: This high-intensity class brings a boost to your heartrate and keeps you burning calories for hours. With 4 stations, the class will bring together plyometrics, heavy lifting, resistance training and cardiovascular drills to test endurance and speed. FORMULA 94: This torch burning format, performed barefoot in a 94 degree studio, combines the influences of yoga, pilates and sculpting. The use of light to moderate hand weights will help you incinerate body fat as you define your body from head to toe. Zumba Gold: This Zumba dance class is a non impact, slower format geared toward our older population. Zumba Step Combine the upbeat choreography of Zumba and add the intensity of a step class to get Zumba Step. This 45 minute format will raise your heart rate and deliver a fun and challenging workout. DEFENSE/MARTIAL ARTS-BASED Contact Boxing: The pro boxing ring and heavy bags will be used as participants work on defensive and offensive skills. Class is conducted in the Boxing Ring. MIND/BODY Ashtanga Yoga: “Power Yoga” is a physically challenging yoga that builds strength, flexibility and stamina. Intermediate and advanced class. Barefoot Bootcamp: This fusion of Pilates Core Work & Yoga Flow is designed to restore your posture by activating and strengthening the core muscles, decompression of the spine, improvement to the flexibility of your hips and shoulders along with an improved sense of balance/body awareness. This Mind/ Body challenge will end with Shivasana (relaxation/meditation). Beginners are welcome. BASIC: Balance and Strength Incorporating (Integrating) Choreography. This class format focuses on the strength and stability that comes from balance postures and functional exercises. Geared for all age groups but moves at a slower and controlled pace. Core Yoga: Flow-style yoga class focusing on specific postures to help build, strengthen, and balance the muscles of the back, abdominals, and glutes. Aqua Zumba: Known as the Zumba “pool party,” Aqua Zumba integrates the Zumba formula and philosophy Hatha Yoga: Class focuses on the postures of physical well-being to balance body, mind and spirit. Learn simple breathing exercises, basic yoga poses, light meditation and relaxation techniques. Class appropriate for all levels. Aqua Pilates: Based on the Pilates method concepts, this class blends the qualities of Peyow Aqua Pilates, degrees. This yoga practice uses the postures in a flowing manner, connecting each posture with a breath; class is appropriate for all levels. AQUA with traditional aqua fitness disciplines, blends it all together into a safe, challenging, water-based workout that’s cardio-conditioning, body-toning, and most of all, exhilarating! designed to use water’s natural resistance to increase the body’s full range of motion while stabilizing the core muscles, along with active cardio movements to develop flexibility and strength. Hydro-Fit: This moderately intense cross training class utilizes the resistance of water to give you a great overall workout. Masters Swim: This class is an interval-based training for novice to experienced swimmers. There is limited stroke instruction. This group workout is ideally structured for the competitive swimmer or triathlete. This format requires the ability to swim laps. Turbo Hydro: This 45 minute turbo charged workout will get your heart rate up and burn calories with intervals of anaerobic activity along with resistance work from the water, noodles and water dumbbells. CARDIO/DANCE 20/20/20 Maximize your workout with 20 minutes of cardio, 20 minutes of strength and 20 minutes of core/ Heated Vinyasa Flow Yoga: Heated Vinyasa Flow is practiced in a studio heated to 94 Hot Yoga: Hot Yoga is practiced in a studio heated to 105 degrees. The temperature produces detoxification promoting a new, healthier you. 26 postures are completed while the combination of heat and the breathing exercises improves oxygen utilization. Some yoga experience is necessary. Modern Mat: This is a contemporary approach to a very traditional practice. Infuse the basic elements of pilates with light weights, tubing and rings for a comprehensive, user friendly workout. Pilates: founded by Joseph Pilates in the 1920s, is a system of muscular skeletal exercises. This class is a total body-body conditioning workout that emphasizes correct alignment and posture as well as flexibility and torso strengthening exercises. This format is recommended for those with lower back problems and is appropriate for all levels of participation. Props may be used. PiYo flexibility for a very efficient and total body workout. All levels welcome. PiYo is a fun and challenging full-body workout that helps build strength, endurance, and flexibility by fusing Yoga and Pilates. strengthen and elongate all of your major muscle groups. Members need not have any dance experience. Format may employ a multitude of training tools/techniques such as the ballet barre, light weights, and body bars. Supported yoga poses and breath techniques to bring the body and mind to a state of stillness. Learning how to relax and breathe deeply promotes benefits of health, vitality and inner peace. All levels welcome. Ballet Sculpt: “Train like a Trina Ballerina, and BEYOND”! This Ballet Barre-inspired class will sculpt, Restorative Yoga: BeMoved®: A new dance fitness experience designed by Sherry Zunker. Restorative Pilates: Based on a traditional Mat Pilates workout this new format brings Pilates onto Classes begin with easy-to-follow therapeutic movements that integrate the upper and lower body. The warm up flows into dance styles inspired by a wide variety of musical genres. Each week focuses on a different musical and dance style such as Bollywood, jazz, Latin and disco. It is designed to inspire participants to embrace dance as a lifelong means to health, joy, and fulfillment. Cardio Mix: Class combines several cardio formats for variety such as step, hi/lo, plyometrics and sports conditioning drills for a fat-burning workout to high-energy music. Get Up And Go: Make the most of your early morning workout with this non stop cardiovascular class made to get your heart rate up and keep your metabolism firing all day. Hip Hop: This dance class is designed to deliver a cardiovascular workout choreographed to the latest hip hop music. Class is appropriate for all levels. Jam Session: Take the “work” out of the workout and make this dance class one big Jam session. Influences of Hip Hop, old school R & B and pop are all combined for this fun, easy to follow dance class. Mini Bar: This 30 minute full body workout is designed for members that need to get a quick strength workout in. You will work your upper body, lower body and core with the Body Bar in this intense, fun, face paced class. You will leave this class sweaty and satisfied. This class is appropriate for all fitness levels. Motiv8: This high intensity training workout is designed to increase aerobic and anaerobic capacity, enhance power production and develop overall strength. Short 20 second intervals at your “max” is followed by a ten second rest, the drill is repeated for eight total rounds. Six exercises per class are completed for an overall total body fat burning workout. Nia: draws from disciplines of the martial arts, dance arts and healing arts. Classes are taken barefoot to soul- the stability ball for those who may or may not feel comfortable lying on the floor. Combining Pilates based strength exercises in addition to more modern stability training techniques this class will challenge the core, balance and flexibility of anyone from athletes to those recovering from injuries. Appropriate for all levels. Vinyasa Yoga/Flow: yoga practice using the postures in a flowing manor, connecting each posture with a breath. Class is appropriate for all levels. Yoga Basics: Learn the fundamentals of yoga postures. This class is appropriate for all levels. Yoga For Athletes: This basic yoga class is for anyone who experiences tightness due to sport specific training like cycling, running and weight training. Learn easy exercises to open up your hips, hamstrings, lower back and shoulders and restore your body’s natural alignment. Yoga Sculpt: Experience this yoga class that incorporates resistance training with your yoga movements. MUSCLE CONDITIONING Amp’d UP: Be the envy of everyone’s eye with our 30 minute upper body only class that will tone and tighten your arms, back, shoulders and chest as well as improve posture. Body 360: This format centers around the ballast/swiss ball and incorporates light weights, pilates rings and xerrings for a challenging series of exercises. Lateral flexion and rotation on the ball along with balance and stability work will transform the look and feel of your core as well as sculpt your physique from head to toe. Chisel: Reshape your body with this non - stop, fast paced workout that focuses on compound exercises performed with lighter weights and higher repetitions. stirring music and offers a unique combination of 52 moves that correspond with the main areas of the body: the base, the core and the upper extremities. Hang 10 interval training and the fun (and distraction) of drumming. Through continual upper body motion using lightly weighted drumsticks, Ripstix, you’ll turn into a calorie-torching drummer. This increases the intensity and cardio burn for a more advanced workout. Low Body Meltdown: Dedicate 30 minutes to a Pound: POUND fuses the most challenging series of core, leg, and upper body conditioning moves with cardio Soul Grooves Soul Grooves® is a transformative mind, body and soul cardiovascular dance workout that inspires people to change their bodies as well as their lifestyles. With fun, effective, energetic and easy-to-follow dance routines, Soul Grooves® combines Hip Hop, Latin and athletic movements into an experience that delivers an unforgettable workout. Our newest seasonal signature class features the glide discs as your primary piece of equipment alongside body weight exercises for a fun, challenging cardiovascular and strength workout. high energy lower body training format guaranteed to blast the glutes, quads and hamstrings while strengthening your core. 45 minute formats will include additional core work. Total Body Blast: This comprehensive full body workout is inspired by all the latest training trends. Trippin: Get back to basics and brush up on your jump rope skills with intervals of bodyweight, core and muscle conditioning exercises intergrated with 1 – 2 minutes on the rope. Tread/Tread Express: A class on the treadmill designed to accommodate all fitness levels of walkers Urban Athlete: Get in on all the rage with heavy rope training! This total body circuit class keeps you WERQ™: Cardio dance fitness has never been this fierce! WERQ uses all your favorite current pop, rock and SPINNING Zumba : fuses hypnotic Latin/International rhythms and movements. These easy to follow moves feature spinning and off the bike resistance work. and runners. Experience the different combinations of inclines and speeds for an invigorating, effective and entertaining workout. hip hop radio hits, so the dance steps come easy. Choreography is inspired by the official music videos and the song lyrics. Expect to torch some major calories in this class. Are you ready to WERQ? ® interval training sessions where fast and slow rhythms, and resistance training are combined to tone and sculpt your body while burning fat. No prior experience necessary. moving through a diverse selection of challenging anerobic and aerobic drills. Achieve a higher level of fitness and explore the athlete in you. Iron Ride: Get the best of two workouts with this interval fusion class combining the cardio benefits of Spinning Interval: program is designed to enhance performance or competition. Interval training is abruptly increasing and decreasing the heart rate by manipulating the intensity of the activity.
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