| S&H Club: | VA-Ballston Common Mall | |||
| 4238 Wilson Boulevard Suite 3018 Arlington, VA 22203 703-816-8800 |
Club Hours: M-Th: 5:00am-11:00pm F: 5:00am-10:00pm Sat: 7:00am-8:00pm Sun: 8:00am-8:00pm |
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 Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
| 7/26/2010 | 7/27/2010 | 7/28/2010 | 7/29/2010 | 7/30/2010 | 7/31/2010 | 8/1/2010 |
| Cycle 6:15-7:00 am |
Cycle 6:15-7:00 am |
Cycle 6:15-7:00 am |
C.H.I.S.E.L. 6:00-7:00 am |
Cycle 6:15-7:00 am |
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| Power Yoga 7:00-8:00 am |
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| Cardio C.S.I. 7:30-8:30 am |
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| Step 2 9:00-10:00 am NEW Instructor |
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| Cycle 9:45-10:30 am |
Cycle 9:30-10:30 am |
AbSolution 9:30-10:00 am |
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| C.H.I.S.E.L. 10:00-11:00 am |
Cycle 10:00-10:45 am |
C.H.I.S.E.L. 10:00-10:45 am NEW Instructor |
Cycle 10:00-11:00 am Step Interval 10:00-11:00 am |
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| Yoga 2 10:30-11:15 am |
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| Yoga 2 11:00 am-12:00 pm |
Power Yoga 11:00 am-12:00 pm |
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| Yoga 1 11:30 am-12:15 pm |
Yoga Stretch 11:30 am-12:15 pm |
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| Cycle 12:00-1:00 pm Pilates Mat 12:15-1:00 pm C.H.I.S.E.L. 12:15-1:00 pm |
Cycle Express 12:00-12:40 pm Zumba 12:00-1:00 pm Pilates Mat Plus 12:00-1:00 pm |
Ab Lab 12:00-12:15 pm Cycle 12:00-1:00 pm Power Yoga 12:00-1:00 pm Metabolic Effect 12:15-12:45 pm |
Cycle Express 12:00-12:40 pm NEW Instructor Zumba 12:00-1:00 pm Yoga 2 12:15-1:15 pm |
Ab Lab 12:00-12:15 pm Cycle 12:00-1:00 pm Pilates Mat Plus 12:00-1:00 pm C.H.I.S.E.L. 12:15-1:00 pm |
Pilates Mat 12:00-1:00 pm |
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| Pure Stretch 12:45-1:00 pm |
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| Yoga 2 4:00-5:00 pm |
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| Pilates Express 5:30-6:00 pm Metabolic Effect 5:30-6:00 pm |
Yoga 1 5:30-6:30 pm NEW Instructor Zumba 5:30-6:30 pm |
Cardio C.S.I. 5:30-6:15 pm |
Pilates Mat 5:30-6:30 pm |
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| Abs & Stretch 6:00-6:30 pm Cycle 6:00-7:00 pm |
Cycle 6:00-7:00 pm |
Cycle 6:00-7:00 pm Vinyasa Flow Yoga 6:00-7:00 pm Ab Lab 6:15-6:30 pm |
Cycle 6:00-7:00 pm |
Cycle Express 6:00-6:40 pm |
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| Step Interval 6:30-7:30 pm |
C.H.I.S.E.L. 6:30-7:30 pm |
Cardio KickBoxing 6:30-7:30 pm |
C.H.I.S.E.L. 6:30-7:30 pm |
Yoga 1 6:30-7:30 pm |
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| Cycle 7:00-8:00 pm Power Yoga 7:00-8:00 pm |
Cycle 7:00-8:00 pm Pilates Mat Plus 7:00-8:00 pm |
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| Kickbox Interval 7:30-8:30 pm |
Zumba 7:30-8:30 pm NEW Instructor |
| Program/Class Descriptions | |
| Ab Lab | |
| Abdominal and lower back strength work express style! Great for all levels of fitness! | |
| Abs & Stretch | |
| This 30-minute class consists of 15 minutes of abdominal/core exercises on the mat and 15 minutes of pure stretch. | |
| AbSolution | |
| A focused abdominal training session using a variety of strengthening tools, which may include stability balls, BOSU, medicine balls, and weights. | |
| C.H.I.S.E.L. | |
| This multi-dimensional workout is the ultimate group strength training class. Using barbells and a host of other tools, you will work all major muscle groups. Heavier weights and multiple sets will improve strength. Endurance will train you to work longer. | |
| Cardio C.S.I. | |
| C.S.I. Cardio Strength Intervals! This interval class combines cardio, strength, endurance, and balance training for a physical and mental challenge. |
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| Cardio KickBoxing | |
| Get ready for this fun and challenging cardio experience. You'll learn stances, punches, and defensive skills. Focus on upper and lower body muscular endurance, as well as cardiovascular endurance and power. |
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| Cycle | |
| An athletic cycle program utilizing the most innovating sport psychology, including guided imagery, visualization, and motivational techniques. No exercise background is necessary. Set your own pace; everyone starts and finishes together! |
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| Cycle Express | |
| Same great ride, but in less time! | |
| Kickbox Interval | |
| Combine Cardio Kickboxing and Muscle Up into one class! Intervals of kickboxing get your heart rate up, while intervals of strength training keep your body strong. | |
| Metabolic Effect | |
| Metabolic Effect (ME) is a 30 minute cardio-interval workout. With easy to follow moves, you work hard, then rest, letting your body guide you. ME merges the science of hormonal metabolism with movement. No fancy steps to remember and no workout is ever the same! | |
| Pilates Express | |
| Enjoy the best of a pilates basic mat class in 30 minutes. | |
| Pilates Mat | |
| Based on the works of Joseph Pilates, this class strengthens core muscles while opening joints and releasing tension. Create and condition strong, elongated and flexible muscles that improve posture, strength and overall athletic performance. | |
| Pilates Mat Plus | |
| Based on the works of Joseph Pilates, this class strengthens the core abdominal muscles while opening joints and releasing tension. Pilates classes emphasize concentration, precision movement, and breath awareness to create and condition strong, elongated and flexible muscles that improve posture, strength and overall athletic performance. Pilates Mat Plus incorporates props such as stability balls, sponge balls, magic circles, foam rollers, and bands. Enjoy! | |
| Power Yoga | |
| Increase your physical and mental awareness with postures that will blend strength with flexibility, endurance, balance, coordination and concentration. While following basic yoga postures, this class is fitness based, providing a challenging and energizing workout. | |
| Pure Stretch | |
| Work on your flexibility in a class which focuses on stretching major muscle groups. A much needed >and often overlooked< component of the average fitness regime! | |
| Step 2 | |
| Intermediate level step class with slightly more complex movement patterns. Previous step experience will make this class easy to follow. | |
| Step Interval | |
| A combination of cardio Step patterns integrated with muscle conditioning, balance training, and/or cardiovascular drills. | |
| Vinyasa Flow Yoga | |
| Exercise for your mind, body and soul. Experience a flowing style linking flowing movement with breath. Special attention is paid to easing into postures, finding proper alignment, and using minimal effort to allow muscle and joint release while holding a pose. | |
| Yoga 1 | |
| This class is an introduction to Hatha Yoga. Focus on balanced integration of body, mind and spirit. Postures and posture flows bring increased strength and flexibility to the body. Conscious attention to the breath and the workings of the mind bring a sense of calm. | |
| Yoga 2 | |
| More intense than Yoga 1, Yoga 2 incorporates additional poses that may be held for longer periods of time. | |
| Yoga Stretch | |
| Concentration on meditation through prescribed posture and controlled breathing. Stretch and strengthen the body while relieving stress and improving oxygen uptake. | |
| Zumba | |
| A latin influenced dance style class that combines high energy moves and dance combinations that are designed to make your workout fun and make you feel great! | |
