GROUP EXERCISE

ALBEMARLE FAMILY YMCA

SCHEDULE OCT 2017
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Instructor Choice POWER Cycle&Strength POWER 20/20/20 **BoxMaster
5:45-6:45am 5:456:45am 5:456:30am 5:456:45am 5:456:45am 8:15-8:45am
Multi-Level Level II (GE) Multi-Level (CR) Level II(GE) Multi-Level (GE) Multi-Level (CR)
Power Aqua Power Aqua Power Aqua **HIIT
8:00-8:50am 8:00-8:50am 8:00-8:50am 9:00-9:30am
Multi-Level (POOL) Multi-Level (POOL) Multi-Level (POOL) Multi-Level (GE)
Yoga Cycling Yoga Cycle & More Yoga **Cycling
8:009:00am 8:00-9:00am 8:009:00am 8:00-9:00am 8:00AM9:00am 9:00-10:00am
Multi-Level (GE) Multi-Level (CR) Multi-Level (GE) Multi-Level (CR) Multi-Level (GE) Multi-Level (CR)
BoxMaster WIM BoxMaster WIM Aqua Aerobics Aqua Aerobics
8:15-8:45am 9:00-9:50am 8:15-8:45am 9:00-9:50am 9:00-9:50am 9:00-9:50am
Multi-Level (CR) Multi-Level (POOL) Multi-Level (CR) Multi-Level (POOL) Multi-Level (POOL) Multi-Level (POOL)
Aqua Aerobics Pilates Aqua Aerobics Pilates **Launch Class Aqua Aerobics
9:00-9:50am 9:0010:00am 9:00-9:50am 9:0010:00am 9:00-10:00am 2:00-3:00pm
Multi-Level (POOL) Multi-Level (GE) Multi-Level (POOL) Multi-Level (GE) Multi-level Multi-Level (POOL)
Cycling BARRE Stretch, Bend & Move Cycling
9:009:50am 9:1510:00am 9:1510:00am 9:00-9:50am
Multi-Level (CR) Multi-Level (CR) Multi-Level (CR) Multi-Level (CR)
ACTIVE ACTIVE Cardio Step
9:00-10:00am 9:0010:00am 9:00-10:00am **Launch Class- During the month of
Multi-Level (GE) Multi-Level (GE) Multi-Level (GE) OCT, we will be launching specials classes for
Abs & More FIGHT BoxMaster CORE Active (7th), Power (14th), and Balance &
10:00-10:30am 10:00-11:00am 10:00-10:30am 10:00-10:30am Flex (28th). This will take place of our normal
Multi-Level (CR) Multi-Level (GE) Multi-Level (CR) Multi-Level (GE) Land classes on Saturdays. Please come and
POWER Arthritis Class POWER Arthritis Class HIIT tryout the new Launches and bring a friend,
10:0011:00am 10:30-11:30am 10:00-11:00am 10:40-11:40am 10:35-11:05am the more the better. Saturday the 21st will
Level II (GE) Multi-Level (CR) Level II (GE) Multi-Level (CR) Level II (GE) be normal Saturday Schedule. As always
Gentle Yoga Gentle Yoga please check the YMCASHR APP for the most
1:00-2:00pm 1:00-2:00pm up to date version of the class schedule.
Multi-Level (GE) Multi-Level (GE)
CORE ACTIVE Pilates II BARRE WIM
5:00-5:30pm 4:15-5:15pm 4:305:20pm 4:45-5:30pm 6:00-7:00pm
Multi-Level (GE) Multi-Level (GE) Level II (GE) Multi-Level (GE) Multi-Level (POOL)
ACTIVE Cycling POWER Cycling Express Balance & Flex
5:30-6:30pm 5:00-5:50pm 5:30-6:30pm 5:00-5:30pm 6:007:00pm
Level II (GE) Multi-Level (CR) Level II (GE) Multi-Level (CR) Multi-Level (GE)
HIIT Yoga HIIT
5:30-6:00pm 6:007:00pm 5:30-6:00pm
Level II (GE) Multi-Level (CR) Level II (GE)
Balance & Flex Pilates Dance Party Hip Hop
6:007:00pm 6:00-7:00pm 6:35-7:35pm 6:007:00pm
Multi-Level (CR) Multi-Level (CR) Multi-Level (GE) Multi-Level (GE)
Hip Hop FIGHT
6:007:00pm 6:007:00pm
Multi-Level (GE) Multi-Level (CR)
Abs & More
7:00-7:30pm
Multi-Level (GE)

| (CR) Cycle Room | (GE) Group Exercise Room | (GYM) Gym |

All classes include a warm-up, work phase and cool
-down. For your safety, please do not enter a class
more than five minutes after it has begun.
Classes that consistently have fewer than five
participants are subject to cancellation.
Age Guidelines
Ages 13+ may participate in all Group Exercise
classes without a parent or supervising guardian.
CLASS DESCRIPTIONS
20/20/20 - This is a total body workout and
includes 20 minutes of cardiovascular
conditioning, 20 minutes of strength training,
and 20 minutes of core exercises and
stretching.
Abs & More This class focuses on exercises
that strengthen and tone the mid-section or
core of the body which includes the abdominals
and lower back muscles.
Active - gives you all the fitness training you
need - cardio, strength balance, and flexibility -
in just one hour. Get stronger, fitter, and
healthier with inspiring music, adjustable
dumbbells, weight plates, body weight, and
simple athletic movements.
Arthritis Class - An arthritis foundation
exercise program designed for those with
arthritis and related diseases. The three main
types of exercises are: range of motion,
strengthening, and endurance. This class helps
keep the muscles around the joints strong and
the bones healthy.
Balance and Flex TogetherREDEFINE
YOURSELF with Balance and Flex. Grow longer
and stronger in this invigorating 60min mind-
body workout. It incorporates Yoga and Pilates
fundamentals with athletic training for Balance,
Mobility, Flexibility, and the Core.
Barre This total body workout is a fusion of
ballet barre exercises, Pilates core work, yoga
flexibility and resistance training that will
sculpt, stretch and tone major muscle groups.
Class may include balls, bands or dumbbells. No
dance experience needed.
BoxMaster In 30 min. participants will
experience a warm up followed by timed
punching rounds and active recovery rounds
each 90 seconds long. Participants will hit every
aspect of conditioning, training both aerobically
and anaerobically in an interval format.
Core - Core is 30 action-packed minutes of
functional and integrated exercises using your
body weight, weight plates, a towel, and
platform. A strong core will improve your
athletic performance, help prevent back pain,
ALBEMARLE FAMILY YMCA
1240 North Road Street Elizabeth City NC 27909
P 252 334 9622 W ymcashr.org
Ages 812 may participate in Level I Group Exer-
cise classes with a parent or supervising guardian.
For their safety, children ages 12 and younger
may not participate in a Level II Group Exercise/
Cycling class. In order to properly fit the bikes, the
minimum height requirement is five feet.
and give you ripped abs. Please bring a towel
Cycle and More This class combines a
cardiovascular workout on the stationary bike
followed by a strength workout focused on the
upper body and core using various equipment
Cycling This cardiovascular workout is
performed on a stationary bicycle, focusing on
proper body alignment and proper cycling
techniques. If you are new to Group Cycling
classes, please arrive 15 minutes early for a bike
fitting. Please bring a water bottle and a towel
to class.
Dance Party An electric mix of dance styles
and music to get the heart pumping and the
body moving. Easy to follow choreography will
create a great cardio workout in addition to
core and legs.
Fight - Burn calories and build total body
strength using mixed martial arts training
styles, kickboxing and functional athletic
training. Group Fight combines cutting-edge
moves with thrilling music and is performed at a
rapid-fire pace.
Hip Hop A high energy cardiovascular class
that incorporates hip-hop dance steps set to
the latest sounds in R&B and pop music.
HIIT - High Intensity Interval Training will
enhance athletic capacity and fat burning with
bursts of high-energy exercise followed by
active recovery to improve endurance and build
strength. Class may include cardiovascular and
strength exercise. HIIT is a Level II Class
Instructor Choice - The format will be
determined by the instructor and may change
for each class.
Pilates A class designed to strengthen and
lengthen the core muscles. Breathing control
and flexibility exercises are used to improve
posture, body alignment and overall strength.
PiYo LIVE Build core strength, flexibility,
and balance by mixing Pilates and Yoga in this
high intensity and low impact class.
PowerBlast all of your muscles with this high-
rep training for all fitness levels ages 13 & up.
Using a barbell, weight plates & body weight,
Group Power combines squats, lunges, presses,
Level II Classes are 15 minute or longer classes
geared towards the intermediate to advanced
exerciser.
Multi Level Classes are 15 minute or longer
classes geared to accommodate the beginner to
advanced exerciser. *
*Instructor will demonstrate modifications for
each level and will model the intermediate level
exerciser.
and curls with functional integrated exercises.
Stretch, Bend, and Move Designed especially
for our active older adults and others who want
to focus on increasing cardiovascular fitness,
strength, balance and flexibility. The activity
includes low-impact movement along with
muscle conditioning exercises for flexibility and
balance.
Yoga Concentrate on improving balance,
flexibility, relaxation and breathing techniques
and to learn how to manage and relieve stress.
Pool Classes
Aqua Aerobicsdesigned for all fitness levels
and has minimal impact on the joints.
Instructors incorporate various cardiovascular
training techniques and may use a variety of
resistance equipment.
Power Aquadesigned for advanced fitness
levels and has minimal impact on the joints.
Instructors incorporate various cardiovascular
training techniques and may use a variety of
resistance equipment. This Class is high
intensity.
Water In Motion (WIM) - offers the benefit of
a high energy calorie burning workout without
the pull that gravity plays on the body.
Experience the cross-training effects that water
provides reducing the impact on your joints,
specifically the knees and back.