Class Schedule

REGISTER TODAY for any class by contacting us! Tuesday • 5:30-6:15 AM Circuit Training Class with Jordyn (Iron River) (subject to availability - See FB group for details) Thursday • 5:30-6:15 AM Curls & Cardio Fitness Class with Jordyn Friday • 6:00-6:45 AM Cycling Class (Spinning) with Jean (Florence) Sunday • 8:30 AM Bootcamp: Cardio & Full-body Strength with Jordyn is 45, 60, or 80 minutes of full-body fitness (you choose how long you want to workout). Cardio intervals are mixed with arm, leg, and core exercises. (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 10 - Adult) Beginner 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 16 - Adult) Bootcamp: Cardio & Full-body Strength- This class is 45 minutes, 60 minutes, or 1 hour and 20 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 targets every area with 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. If you are planning to do the class for the full 1 hour and 20 minutes, bring a piece of fruit or something similar to eat halfway through your workout in order to keep up your energy to get through this entire class. This class is good for beginners through advanced although people brand new to exercise should build up their endurance a bit before jumping into this hour and 20 minute class (they should stop at the 45 or 60 minute mark). (Ages 16 - Adult) Cardio & Strength Circuit Class - This class is a total body, heart pumping, aerobic and strength conditioning workout. This interval-based class combines full-body strength training with high intensity cardio bursts designed to tone your body, improve your endurance and clear your mind before you start your busy day! Circuit training is a fast-paced class in which you do one exercise for 30 seconds to 5 minutes and then move on to another exercise. This will give attention to all major postural muscles and trigger a tabata like effect activating both fast and slow twitch muscle fibers. You will be sure to sweat! (Ages 16 - Adult) Chair Yoga - Chair Yoga is a gentle class adapting beginner yoga poses with a chair. This class cultivates awareness and deep relaxation through meditation, breath work, and gentle stretches all without the stress of getting up and down off the floor. The class helps participants stay healthy, vibrant and confident by focusing on developing small and large muscle groups, stretching, balancing (beside or behind the chair) and strength building. Chair yoga classes help maintain mobility, improve flexibility, cultivate mindfulness, and increase body awareness. (Ages 16 - 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 16 - Adult) Cycling Class (Spinning) 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 12 - Adult) Cycle (Spinning) & Arm Strength Training - This class alternates Sundays with the above bootcamp class. This 45-minute class broken into two parts. We begin with about 30 minutes of cardiovascular training on the spin bike and then move to arm strength conditioning. Cycling improves overall function in your lower body and strengthens your leg muscles without over stressing them. It targets your quads, glutes, hamstrings, and calves. Spinning also improves your cardiovascular system. Your arms on the other hand, don’t get a very good workout during cycling, so we add this work at the end! This full-body workout is great for all fitness levels because you can go at your own pace. (Ages 16 - Adult) Class will begin again in September 2022. 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) Class will begin again in September 2022. Full-body Blast - This full-body fitness class will keep you interested and coming back for more! This morning class in Iron River 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 12 - Adult) Lift and Get Fit Class - This weight-lifting class in Florence is perfect for those wanting to learn how to use weight lifting equipment or those wanting a good weight lifting routine. One class will be an arm intensive workout, the next will be leg-intensive, and you will always get a little bit of core work as well. This class will be modified as needed for anyone’s special body needs. The teacher, Jean, is our personal trainer and knows how to modify almost any exercise to fit your needs! This class is good for the beginner and the advanced! (Ages 16 - Adult) Low-Impact Fitness Class - This full-body, low-impact class (can be performed from a chair if needed), 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 16 - 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. Tighten, Tone, & Cardio Fitness Class - This full-body class will keep you interested and coming back for more! This morning class in Crystal Falls 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 step aerobics, barre fitness, 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) 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

Fall 2022

Monday • 6:00-6:45 AM Circuit Training Class with Marla (Crystal Falls) • 6:00-6:45 PM Low Impact Fitness Class with Jordyn (Crystal Falls) Tuesday • 5:30-6:15 AM HIIT Fitness Class with Jordyn (Iron River) • 6:00-6:45 PM Dance Aerobics with Sarah (Iron River) Wednesday • 6:00-6:45 AM HIIT Fitness Class with Marla (Crystal Falls) • 6:00-6:45 PM Circuit Training Class with Jordyn (Iron River) • 5:00-5:45 PM Yoga with Kim (Crystal Falls) • 5:30-6:15 PM Spinning Class with Jean (Florence) • 6:15-7:00 PM Dance Aerobics with Sarah (Florence) Thursday • 5:30-6:15 AM Full-body Blast with Jordyn (Iron River) • 6:00-6:45 PM Step Aerobics Fitness Class with Marla (Iron River) • 5:00-5:45 PM Yoga with Kim (Florence) Friday • 5:30-6:15 AM Full-body Blast with Jordyn (Iron River) • 6:00-6:45 AM Spinning Class with Jean (Florence) Sunday • 8:30 AM Bootcamp: Cardio & Full-body Strength with Marla is 45, 60, or 80 minutes of full-body fitness (you choose how long you want to workout). Cardio intervals are mixed with arm, leg, and core exercises. (Iron River) • Alternating Sundays: o 11:00 AM Bootcamp: Cardio & Full-body Strength with Jordyn is 45, 60, or 80 minutes of full-body fitness. (Crystal Falls) o 11:00 AM Bootcamp: Cardio & Full-body Strength with Jordyn is 45, 60, or 80 minutes of full-body fitness. (Florence)