S&H Club:	VA-Herndon (Worldgate)
	13037 Worldgate Drive Herndon, VA 20170 703-709-9100	Club Hours: M-F: 5:00am-11:00pm Sat/Sun: 7:00am-8:00pm
Period:	7/26/2010 to 8/1/2010   <Prev Period>  <Next Period>

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 6:00-7:00 am	BODYPUMP™ 6:00-7:05 am	Cycle 6:00-7:00 am	BODYPUMP™ 6:00-7:05 am Power Yoga 6:00-7:30 am	Cycle 6:00-7:00 am
Yoga 2 7:00-8:00 am				Yoga 2 7:00-8:00 am
					Cycle 8:00-9:00 am BODYPUMP™ 8:00-9:05 am
Aqua Fitness 9:15-10:15 am Tae Bo® 9:15-10:15 am	Cycle 9:00-9:55 am BODYSTEP™ 9:00-9:55 am Aqua Plus 9:00-10:00 am	Aqua Fitness 9:00-10:00 am	Cycle 9:00-9:55 am BODYSTEP™ 9:00-9:55 am Aqua Plus 9:00-10:00 am	Aqua Plus 9:00-10:00 am	Step 3 9:15-10:15 am Aqua Fitness 9:15-10:15 am Cycle & Circuit 9:15-10:15 am	Vinyasa Flow Yoga 9:00-10:15 am Cycle 9:15-10:15 am Step 2 9:15-10:20 am
Cycle 9:30-10:30 am	Pilates Mat 9:45-10:45 am	Cardio Dance 9:30-10:25 am Cycle 9:30-10:30 am		Cycle 9:30-10:30 am Step 2 9:30-10:30 am	Yoga 2 9:30-10:50 am
	BODYPUMP™ 10:00-11:05 am		BODYPUMP™ 10:00-11:05 am		Ab Lab 10:15-10:30 am	Pilates Mat 10:15-11:15 am
Core Challenge Main Studio 10:30-11:30 am		Muscle Up 10:30-9:30 am Yoga 1 10:30-11:45 am		Muscle Up 10:30-11:15 am	Kickbox Interval 10:30-11:45 am	BODYPUMP™ 10:30-11:35 am
	Yoga 3 11:00 am-12:30 pm		Yoga 3 11:00 am-12:00 pm	Cardio Dance Plus 11:15 am-12:30 pm	Yoga 1 11:00 am-12:00 pm
						Zumba 11:30 am-12:30 pm
Kundalini Yoga 12:00-1:00 pm Cycle 12:00-1:00 pm	Metabolic Effect 12:15-12:45 pm NEW Format!	Kundalini Yoga 12:00-1:00 pm Cycle 12:00-1:00 pm	Cycle 12:00-1:00 pm Pilates Mat 12:00-1:00 pm Metabolic Effect 12:15-12:45 pm NEW Format!	Cycle 12:00-1:00 pm
	Ab Lab 12:45-1:00 pm		Ab Lab 12:45-1:00 pm
			Power Yoga 1:05-2:20 pm
				BODYPUMP™ 5:15-6:20 pm
BODYPUMP™ 5:30-6:40 pm	Yoga 1 5:30-6:20 pm BODYSTEP™ 5:30-6:25 pm	BODYPUMP™ 5:30-6:35 pm	Yoga 2 5:30-6:25 pm BODYSTEP™ 5:30-6:25 pm
Aqua Fitness 6:00-7:00 pm Vinyasa Flow Yoga 6:00-7:10 pm Power Yoga 6:00-7:15 pm		Yoga 2 6:00-7:00 pm Aqua Fitness 6:00-7:00 pm
Cycle 6:30-7:30 pm Turbo Kick 6:40-7:35 pm	Cycle 6:30-7:30 pm Cardio Dance PARTY! 6:30-7:30 pm	Cycle 6:30-7:30 pm Ab Lab 6:40-6:55 pm	Cardio KickBoxing 6:30-7:30 pm Aqua Fitness 6:30-7:30 pm Cycle 6:30-7:30 pm
		Metabolic Effect 7:00-7:30 pm Pilates Mat 7:15-8:15 pm
Zumba 7:40-8:40 pm	BODYPUMP™ 7:30-8:35 pm

Program/Class Descriptions
Ab Lab
	Abdominal and lower back strength work express style! Great for all levels of fitness!
Aqua Fitness
	A class for all ages and fitness levels which includes exercises designed to improve cardiovascular fitness, strength, endurance, balance, flexibilty, and coordination. Exercise at your own speed and intensity, utilizing the water's natural resistance.
Aqua Plus
	An energetic and challenging water aerobics segment followed by strength and core training in the pool.
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.
Cardio Dance
	Join us for this low impact aerobic class with a fun, dance flair. Experience jazz, salsa, hip-hop and more...all broken down in an easy to follow format.
Cardio Dance Plus
	Join us for this cardio class with a fun, dance flair. Experience salsa, hip-hop, old school hi/lo and more...all broken down in an easy to follow format. After dancing, build muscle with a strength training segment and/or stretch!
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 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!
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!
Cycle & Circuit
	Alternate cardio with strength training by spending two minutes on the cycles or the track, then hitting the weights with our strength training machines. By the end of class, you will have completed the circuit for a balanced cardioand strength training workout!
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.
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.
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.
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.
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.
Step 2
	Intermediate level step class with slightly more complex movement patterns. Previous step experience will make this class easy to follow.
Step 3
	An intense and advanced Step class which may include more complicated movement and choreography. Familiarity with step terminology and movements is recommended.
Tae Bo®
	Tae Bo® 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.
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.
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 3
	A class for the advancing intermediate yoga student, participants must have previous yoga experience or the permission of the instructor. This class builds upon Yoga 2 classes by incorporating additional postures, including backbends and inversions, and pranayama techniques.
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!