Class Schedule

REGISTER TODAY for any class by contacting us! If a class is crossed off below, it is currently not taking place. If you are interested in this class, please let us know. We would like to have at least 5 people in each class. Email info@inclusion.dance for more information. Monday • 6:00-6:45 PM Sculpt and Burn with Katelyn (Iron River) Tuesday • 5:30-6:15 AM HIIT Fitness Class with Jordyn (Iron River) Wednesday • 6:00-6:45 PM Tighten and Tone with Katelyn (Iron River) Thursday • 5:30-6:15 AM Tighten and Tone with Katelyn (Iron River)

Rates

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Class Descriptions

Barre Fitness Class - Barre Fitness is 35-minute physical exercise class that combines ballet-inspired moves with elements of Pilates, dance, yoga and strength training. Barre Fitness incorporates a ballet barre and utilizes classic dance moves such as pliés, relevés, and ballet positions, alongside static stretches. Barre Fitness also focuses on high reps of small range movements to build muscle. Barre is great for increasing strength in core, calves, and other muscles needed for ballet and dance. Barre class can be a good option for beginners and can be low-impact or high energy. Class clothing suggestions: exercise clothes and tennis shoes (not worn outside) or for a more dance-like experience, wear a tight exercise shirt or leotard, leggings, and dance shoes (or socks and no shoes). You can purchase ballet shoes ($22) or jazz shoes ($30) if you wish, just ask the teacher for details. (Ages 12 - Adult) Bootcamp: Cardio & Full-body Strength - This class is 60 minutes in length and is perfect for those that don’t have a lot of time during the week to get in the exercises your body needs. This class is a full-body workout engaging all the major muscle groups in your core, legs and arms. Blocks of cardio alternates with blocks of strength training. This class is good for beginners through advanced although people brand new to exercise should build up their endurance by starting with 45 minutes of this class. (Ages 15 - Adult) Circuit Training Class - This class is a total body, heart pumping, aerobic and strength conditioning workout. Circuit training is a combination of six or more exercises performed with short rest periods between them for either a set number of repetitions or a prescribed amount of time. One circuit is when all of the chosen exercises have been completed. Multiple circuits can be performed in one training session. Circuit training involves 6-15 exercises and will be structured in a way that enables you to keep performing the exercises with good technique and very short rest intervals. You will be sure to sweat! (Ages 12 - Adult) Dance Aerobics Class - This fitness class is a fusion of many dance styles that create a dynamic and exciting class and it’s based on the principle that a workout should be "FUN AND EASY TO DO." This Zumba- inspired 45-minute class includes routines that feature aerobic/fitness interval training with a combination of fast and slow rhythms that tone and sculpt the body. Great for any fitness level - can be done at high or low impact. (Ages 12 - Adult) Full-body Blast - This full-body fitness class will keep you interested and coming back for more! This morning class has something a little different in every class but will always have some cardio and will hit most of the major muscle groups. Sometimes there will be aerobics, circuits, and some classes will be arm, leg, or core-intensive! All exercises are demonstrated at different fitness levels including low-impact variations and is good for all fitness levels. (Ages 12 - Adult) HIIT Fitness Class - HIIT, or high-intensity interval training, is a training technique in which you give all- out, one hundred percent effort through quick, intense bursts of exercise, followed by short recovery periods. HIIT is a full-body workout and builds cardiovascular fitness while improving muscular strength and endurance. This class combines resistance training with plyometric moves to improve your strength and power. (Ages 15 - Adult) Low-Impact Fitness Class - This full-body, low-impact class, can be done by just about anyone at any fitness level. The class has low-impact cardio and light weights for your arms, legs, and core. But don’t be fooled by “low-impact”; you will get a GREAT full-body workout! (Ages 15 - Adult) Sculpt and Burn - This full-body fitness class will keep you interested and coming back for more! This class has something a little different in every class but will always have some circuits of cardio and will hit most of the major muscle groups. The circuits will have aerobics, arm, leg, and core exercises! All exercises are demonstrated at different fitness levels including low- impact variations and is good for all fitness levels. (Ages 12 - Adult) Spinning Class (Cycling) Class - Indoor cycling, also called spinning, is a class focusing on endurance, strength, and intervals on a stationary exercise bicycle. This class will provide you with the optimum in fat burning and leg strength building. This ride will simulate varied terrain as you tackle rolling hills, sprints and other drills to give you a great interval workout. Come find the inspiration you’ve been looking for to help you achieve your personal goals! You can go at your own pace in this class so it is perfect for the beginners as well as seasoned cyclists! (Ages 15 - Adult) Step Aerobics - This 45-minute, full-body fitness class uses a bench for step training, which is a form of aerobic exercise that involves stepping on and off a small platform. You can choose low-impact or high- impact movements throughout the class. Some light weight lifting will also be done. High-impact step aerobics is the second best weight-loss exercise among gym activities, according to Harvard Health Publications. (Ages 12 - Adult) Tighten and Tone - This fitness class will keep you interested and will have something a little different each class! This morning class in Iron River will have some cardio and will hit most of the major arm muscle groups. Students will participate in aerobics and light weight lifting for the arms. All exercises are demonstrated at different fitness levels including low- impact variations and is good for all fitness levels. (Ages 12 - Adult) Yoga - Students will be introduced to yoga postures through step-by-step verbal description and demonstration. Emphasis is placed on student understanding, safety, and stability within each pose. Yoga is for everybody! Learn the foundations of yoga so you can begin to experience its transformational effects. Explore body alignment and deep breathing while developing strength, flexibility, and balance in a supportive environment. This class is designed for the brand new student, yet experienced students may attend to reinforce the basics. This class is also appropriate for Prenatal clients. (Ages 15 - Adult) Note: A snack is beneficial in longer, more cardiovascular-intense workouts, but may be counterproductive in shorter, less-aerobic exercise. For example, fueling up mid-workout is generally beneficial in runs longer than an hour, but unnecessary for a leisurely 3 hour stroll or 30 minute jog. Proper mid-workout refueling and hydration is absolutely essential in endurance activities. There’s usually no need to eat during the first hour of activity; your tank should already be full (from proper pre- workout nutrition). To find out more proper exercise nutrition and what to drink and what to eat, click here: https://blog.insidetracker.com/eating-for-energy- racing-to-the-perfect-mid-workout