| S&H Club: | VA-Stafford | |||
| 315 Garrisonville Road Stafford, VA 22554 540-659-3488 |
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| Period: |
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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 |
| Metabolic Effect 5:00-5:45 am Cycle Plus 5:00-6:00 am |
BODYPUMP™ 5:00-6:00 am |
Cycle 5:00-6:00 am |
BODYPUMP™ 5:00-6:00 am |
Cycle 5:00-6:00 am |
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| 20/20/20 6:00-7:00 am NEW Time |
Yoga 1 6:00-7:00 am |
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| Cycle 7:00-8:00 am |
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| Cycle 7:30-8:30 am New Day! |
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| BODYSTEP™ 8:30-9:15 am Flexible Strength & Pilates 8:30-9:30 am |
Metabolic Effect 8:45-9:15 am |
Body Blast 8:30-9:30 am |
Cycle 8:30-9:30 am |
BODYPUMP™ 8:30-9:30 am Cycle Challenge 8:30-10:00 am |
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| Metabolic Effect 9:00-9:30 am |
Metabolic Effect 9:00-9:30 am New Day! |
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| Cycle 9:30-10:30 am Yoga 1 9:30-10:30 am NEW Time BODYPUMP™ 9:30-10:30 am |
Cycle 9:30-10:30 am BODYFLOW® 9:30-10:30 am BODYCOMBAT™ 9:30-10:30 am NEW Format! |
Cycle 9:30-10:30 am Yoga 1 9:30-10:30 am BODYSTEP™ 9:30-10:30 am |
Cycle 9:30-10:30 am Forever Fit 9:30-10:30 am New Day! BODYCOMBAT™ 9:30-10:30 am |
Muscle Up 9:30-10:30 am Pilates Mat Plus 9:30-10:30 am |
Yoga Plus 9:30-10:30 am NEW Time BODYCOMBAT™ 9:45-10:45 am New Day! |
Cycle 9:30-10:30 am BODYSTEP™ 9:45-10:45 am |
| Zumba *Hand Stamp Required* 10:35-11:35 am Cycle Express 10:45-11:30 am New Day! |
Yoga 2 10:30-11:30 am Muscle Up 10:30-11:30 am |
BODYJAM™ 10:30-11:30 am |
BODYPUMP™ 10:30-11:30 am Power Yoga 10:30-11:30 am |
20/20/20 10:30-11:30 am Zumba *Hand Stamp Required* 10:30-11:30 am New Day! |
BODYFLOW® 10:30-11:30 am |
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| Zumba National Dance Day Zumba&Jam 11:00 am-12:30 pm |
Yoga 11:00 am-12:00 pm |
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| Yoga 1 Begins 8/1 12:00-1:00 pm New Day! |
Cycle Express 12:00-12:45 pm NEW Format! |
Metabolic Effect 12:00-12:45 pm NEW Format! |
BODYPUMP™ 12:00-1:00 pm |
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| Cycle 4:00-5:00 pm New Day! |
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| Body Blast 4:30-5:00 pm Yoga Move to Wednesday beg. 8/11 4:30-5:30 pm New Day! |
Cycle 4:30-5:30 pm NEW Time New Day! BODYPUMP™ 4:30-5:30 pm |
Zumba *Hand Stamp Required* 4:30-5:30 pm Yoga Beginning 8/11 4:30-5:30 pm New Day! sport&kids Basketball Court 4:30-5:30 pm |
Cardio C.S.I. 4:30-5:30 pm |
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| Core Challenge 5:00-5:30 pm |
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| Metabolic Effect 5:30-6:15 pm Cycle 5:30-6:30 pm |
Pilates Mat 5:30-6:30 pm BODYSTEP™ 5:35-6:30 pm Cycle Basics 5:45-6:30 pm NEW Time |
Cycle 5:30-6:30 pm BODYPUMP™ 5:35-6:35 pm NEW Time |
Cycle 5:30-6:30 pm BODYSTEP™ 5:30-6:30 pm |
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| BODYSTEP™ 6:15-7:15 pm NEW Time |
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| BODYFLOW® 6:30-7:30 pm |
Cycle 6:30-7:30 pm Zumba *Hand Stamp Required* 6:35-7:35 pm BODYFLOW® 6:45-7:45 pm |
Cycle 6:30-7:30 pm New Day! Power Yoga 6:30-7:30 pm BODYCOMBAT™ 6:45-7:45 pm NEW Time |
Zumba *Hand Stamp Required* 6:30-7:30 pm BODYFLOW® 6:30-7:30 pm |
Cycle 6:30-7:30 pm NEW Time BODYJAM™ 6:30-7:30 pm |
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| Cycle 7:30-8:30 pm BODYPUMP™ 7:30-8:30 pm BODYJAM™ Cancelled Until Fall 7:30-8:30 pm |
Metabolic Effect Begins 8/10 7:30-8:15 pm New Day! Turbo Kick Last Day 8/3 7:30-8:30 pm |
Metabolic Effect 7:30-8:15 pm NEW Format! Cycle 7:30-8:30 pm New Day! |
Yoga 1 7:30-8:30 pm New Day! |
| Program/Class Descriptions | |
| 20/20/20 | |
| Need to squeeze it all into one hour? Fast moving segments will include cardio training, muscle conditioning, core strengthening, and more! | |
| Body Blast | |
| Are you intimidated by weight training? Do you love it, but aren’t sure what to do? These are the classes for you! We will target maximal muscle definition in a condensed period of time. The results will speak for themselves. We'll train it all...Chest, Triceps, Biceps, Shoulders, Legs, Back, and Core! |
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| BODYCOMBAT™ | |
| This fiercely energetic program is inspired by martial arts and draws from a wide array of disciplines such as Karate, boxing, Taekwondo, Tai Chi and Muay Thai. Supported by driving music and powerful role model instructors strike, punch, kick and kata your way through calories to superior cardio fitness. |
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| BODYFLOW® | |
| BODYFLOW® fuses yoga, tai chi,and pilates in a workout that builds flexibility, balance, and strength and leaves you feeling centered and calm. |
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| BODYJAM™ | |
| Get a strong full-body cardio workout! With the emphasis on having fun as much as breaking a sweat, each class is an addictive fusion of dance and cardio moves. Find yourself dancing to hiphop, salsa or even the chacha – all set to the coolest chart-topping sounds |
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| BODYPUMP™ | |
| BODYPUMP™ is the original barbell class that strengthens your entire body. This 60-minute workout challenges all your major muscle groups by using the best weight-room exercises like squats, presses, lifts and curls. You'll get the results you came for – and fast! | |
| BODYSTEP™ | |
| BODYSTEP™ is the energizing step workout that makes you feel liberated and alive. Using a height-adjustable step and simple movements, you get huge motivation from music and instructors. Cardio blocks push fat burning into high gear followed by muscle conditioning. |
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| 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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| Core Challenge | |
| Every movement you make involves the core, and this class will utilize varying techniques and equipment to help increase core stability, posture and balance! |
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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 Basics | |
| Learn the basics of proper technique, positions, safety and basic moves for indoor cycle participation. | |
| Cycle Challenge | |
| Take your cycle workout to a new level with this extended and/or more advanced class. | |
| Cycle Express | |
| Same great ride, but in less time! | |
| Cycle Plus | |
| Enjoy a great cardiovascular workout on the bikes, followed by a challenging core, strength training and/or stretch session to balance your workout! |
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| Flexible Strength & Pilates | |
| The best of both workouts! Combine Flexible Strength (a yoga-based program) with the core strenthening of a Pilates based mat class. | |
| Forever Fit | |
| Forever Fit incorporates cardio, strength training, and stretching into one complete class. This class is specifically designed for seniors, beginners, prenatal/postpartum participants, and anyone desiring a more gentle, complete, and effective workout. |
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| 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! | |
| 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. |
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| 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. | |
| sport&kids | |
| Calling all kids ages 7-11! Designed just for you, this class will get your heart pumping, your feet stomping, and your muscles growing! Not only is this a complete cardio, strength, and stretch/yoga class, but you will also learn about nutrition, fitness and more! | |
| Turbo Kick | |
| Turbokick is a revolutionary group exercise program inspired by dance, Tae Kwon Do, boxing, tai chi, and funk. This workout creates a party atmosphere that will have you coming back for more. Come workout to the hottest music and the freshest moves. | |
| 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. | |
| Yoga 2 | |
| More intense than Yoga 1, Yoga 2 incorporates additional poses that may be held for longer periods of time. | |
| Yoga Plus | |
| Take your yoga practive to a new level with the addition of light weights, the BOSU, and/or stability ball. Discover the true power of the mind/body connection. |
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| 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! | |