| S&H Club: | VA-Patent & Trademark Office | |||
| 501 Dulany St., Ste 1B45 Alexandria, VA 22314 571.272.0251 |
Club Hours: Mon-Fri: 5:45am-8:30pm Sat: 10:00am-4:00pm Sun: Closed |
|||
| Period: |
|
|||
Class Descriptions are listed below. Be in the know! Receive *weekly* Group Exercise updates (schedule changes, instructor substitutes, special events) via our Group Exercise Weekly Updates email list. To subscribe, send a *blank* (no signature) email to pto_members-request@shcorp.com with the subject SUBSCRIBE. For more information, please contact the Group Exercise Manager, Michelle Blake, at mblake@sportandhealth.com. New! Body Rolling Massage - 12:25pm Fridays - extended time! Boot Camp - 12:25pm Fridays - with Kevin! Cardio Kickboxing - 12:25pm Wednesdays - now with Talya! Cycle - 5pm Tuesdays - now with Stewart! Tai Chi - 12:25pm Thursdays - with Riley! Zumba - 10:15am Saturdays - now with Carol & Jennifer! |
 Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
| 8/30/2010 | 8/31/2010 | 9/1/2010 | 9/2/2010 | 9/3/2010 | 9/4/2010 | 9/5/2010 |
| Boot Camp 7:00-8:00 am Kevin |
Cardio Circuit 7:00-8:00 am Vicky |
Boot Camp 7:00-8:00 am Kevin |
||||
| Yoga 10:00-11:10 am Michelle |
Zumba 10:15-11:15 am Carol/Jennifer NEW Instructor |
|||||
| Group Strength 11:15-11:55 am Michelle |
Yoga 11:00-11:55 am Andrea |
Zumba 11:00-11:55 am Diego |
Yoga 11:00-11:55 am Kelly |
Group Strength 11:15-11:55 am Michelle |
||
| AbSolution 12:00-12:20 pm Michelle Cardio KickBoxing 12:25-1:10 pm Kelly Body Rolling Massage 12:25-1:10 pm Michelle |
AbSolution 12:00-12:20 pm Vicky Cycle 12:25-1:10 pm Vicky Sports Conditioning 12:25-1:10 pm Zahra |
AbSolution 12:00-12:20 pm Jameie M. Cardio KickBoxing 12:25-1:10 pm Talya NEW Instructor Step 1 12:25-1:10 pm Jameie M. |
AbSolution 12:00-12:20 pm Kelly Tai Chi 12:25-1:10 pm Riley NEW Format! Cycle 12:25-1:10 pm Kelly |
AbSolution 12:00-12:20 pm Michelle Boot Camp 12:25-1:10 pm Kevin NEW Format! Body Rolling Massage 12:25-1:40 pm Michelle |
||
| Yoga 1:15-2:35 pm Michelle |
Muscle Up 1:15-2:15 pm Jameie M. |
Sports Conditioning 1:15-2:15 pm Zahra |
Muscle Up 1:15-2:15 pm Kevin |
|||
| Pilates Mat 2:45-3:30 pm Andrea NEW Time |
Core & More 2:45-3:30 pm Michelle |
|||||
| Zumba 3:00-3:55 pm Diego |
||||||
| Yoga 1 3:30-4:50 pm Michelle |
||||||
| Salsa Beginner Lessons 4:00-4:50 pm Migle Total Body Conditioning 4:00-4:55 pm Jameie M. |
Cycle 4:00-4:55 pm Kelly |
|||||
| DanceSport Endurance 5:00-5:55 pm Migle Group Strength 5:00-5:55 pm Kelly |
Cycle 5:00-5:55 pm Kelly Tae BoŽ 5:00-5:55 pm Meghan |
Yoga 1 5:00-5:55 pm Kelly Step 5:00-5:55 pm Dawn |
Step Interval 5:00-5:45 pm Jameie M. Cycle 5:00-5:55 pm Stewart NEW Instructor |
Sports Conditioning 5:00-6:00 pm Zahra |
||
| Cardio KickBoxing 6:00-7:00 pm Talya |
Yoga 6:00-7:15 pm Kelly |
Tai Chi Chen Style 6:00-7:00 pm Riley Kundalini Yoga 6:00-7:15 pm Sat Kartar |
| Program/Class Descriptions | |
| AbSolution | |
| A focused abdominal training session using a variety of strengthening tools, which may include stability balls, BOSU, medicine balls, and weights. | |
| Body Rolling Massage | |
| Using a special 8-inch ball, you'll learn to roll the tension out of your body, toning and strengthening your muscles at the same time. A form of deep muscle massage, you'll feel taller, stronger, and energized. | |
| Boot Camp | |
| Combine strength training with cardiovascular endurance in a calisthenics format that will build your fitness level! | |
| Cardio Circuit | |
| Keep your heart rate high with various cardio stations that change every class. No combinations, only serious cardio moves that will motivate you to keep going! | |
| 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. |
|
| Core & More | |
| Building a really strong core takes more than ab exercises. Exercises utilizing muscles of the torso, spine, hip and pelvis are what develop core power. Work large muscle groups in ways inaccessible using most weight-room floor machines. Sculpt your body by taking the traditional Strength Training format one step further--with core-integrated movements and a Functional Training focus. Improve Muscular Strength and Muscular Endurance as well as Core Power and Tone. | |
| 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! |
|
| DanceSport Endurance | |
| A medium impact, high-energy workout designed to help increase endurance, streamline the body, increase torso strength, flexibility, and sense of the rhythm while learning the basic movements of several of the ballroom dances. See www.dancesportendurance.com for more info! | |
| Group Strength | |
| Challenge yourself with a dynamic class that improves muscular strength, endurance and power! Use tools like barbells, plates, tubing, stability balls and the step. See improvement through periodized training. Watch your body get strong, lean, and sculpted! | |
| Kundalini Yoga | |
| This ancient holistic discipline for beginners, intermediate and advanced individuals incorporates breathing, strength, flexibility and relaxation training. Total fitness for the body and mind. | |
| Muscle Up | |
| Improve muscular strength and endurance using a variety of tools such as BOSU's, stability balls, and more. Regular strength training improves the body's metabolism, promotes greater fat-burning efficiency, and strengthens muscles and bones. |
|
| 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. | |
| Salsa | |
| Each week will feature a salsa warm-up, partnering technique, new figures, and practice of already learned figures. Partners not necessary. | |
| Sports Conditioning | |
| No rhythm required! This class is perfect for aspiring fitness enthusiasts as well as the experienced athlete. Class includes a variety of sports and agility drills, strength training, and core stabilization exercises. All designed for a great workout. | |
| Step | |
| A low-impact, energizing, cardio workout using an adjustable, elevated platform or "step." Class may incorporate choreography with moves of various intensities. Studies have shown workouts incorporating patterns (such as step combinations!) enhance mental acuity. Have fun while getting a great workout in step class! | |
| Step 1 | |
| A great cardio workout using easy to follow step patterns and footwork. |
|
| Step Interval | |
| Alternating segments of cardio work on the bench with total body strength training, this class covers all the bases!. The cardio Step intervals are easy to follow, yet provide lots of power and intensity. The strength intervals include a variety of equipment to challenge your body. A full body workout at it's best. | |
| Tae BoŽ | |
| Tae BoŽ is a program that combines the best of a variety of different exercise disciplines to provide an overall workout. It is the combination of self-awareness and control of martial arts, the focus and strength of boxing, and the grace and rhythm of dance. |
|
| Tai Chi | |
| Tai Chi, an ancient Chinese meditative discipline, offers a fitness workout that improves physical coordination and functioning of the central nervous system. A restorative practice utilizing meditation and focused relaxation while moving slowly and fluidly through martial arts poses. | |
| Total Body Conditioning | |
| A challenging total body workout that combines cardio, strength, endurance, and balance training for a physical and mental challenge. This class, utilizing various types of resistance equipment, will leave you feeling strong, fit, and energized. |
|
| Yoga | |
| Focus on balanced integration of mind, body, and spirit. Postures (asana) and posture flows (vinyasa) increase strength and flexibility of the body. Conscious attention to the breath (pranayama) and the workings of the mind (meditation) bring a sense of calm. | |
| 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. | |
| 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! | |