Key: Mind / Body Group Exercise Schedule - Sequoia Wellness...MetCon: Metabolic Conditioning is a...
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Key: Low intensity Moderate Intensity High Intensity *Look inside for Cycling, Aquatics, Sequoia Silver and Kidz Programming! Mind / Body Chair Yoga: a great way to relax from head to toe without the stress of getting out of your chair. Open your hips, move your shoulders and neck, and find length in your spine with this chair yoga flow. Slow-Flow and Meditation this class is a slow-flow yoga class with a 15 minute meditation series at the end that will provide you with your daily Zen Jin Shin Jyutsu: this class teaches ancient Oriental art of healing that helps to balance and harmonize the body. Participants will learn various Jin Shin Jyutsu hand placements and focus on intentional breathing techniques to help facilitate the proper flow of energy in the body, relax tense muscles and reduce stress. * Please bring a pillow and blanket with you to class! Vinyasa Yoga: a flow between poses with an equal challenge of endurance, flexibility and strength, all while linking the body movement with breath. Power Yoga: Power Yoga is a high intensity class moving through an athletic sweaty flow of both fundamental and challenging asanas designed to empower and energize while building strength, balance and flexibility. Tai Chi/Yoga Fusion: this class is beneficial for all ages and fitness levels and blends a gentle form of Tai Chi and Yoga together. Tai Chi is a form of martial arts that incorporates a noncompetitive, self-paced system of gentle physical exercises and stretching. Each posture flows into the next without pause, ensuring that your body is in constant motion. This class will help to improve balance and flexibility. Restorative Yoga: the centering of your breath and body - aligning the physical and mental by practicing stillness or gentle movement for extended periods. Bolsters and other props assist in helping you to hold poses longer. Muscular Strength/ Endurance HIIT your Core: this class will blend core strength training mixed with functional body movements for a complete total body workout with a "HIIT" twist! HIIT: (High Intensity Interval Training): a type of cardio and muscular endurance training in which you alternate working intensity and interval times. HIIT training not only helps athletic performance, but also improves the ability of the muscles to burn fat. Kettlebell: This class will teach you the basics of kettlebell movements and progress you through various workouts and techniques using kettlebells for this popular and effective form of exercise. MetCon: Metabolic Conditioning is a method of training that uses the AMRAP method (as many reps as possible).This class will push the body to new limits for a metabolic burn that will last far beyond class! Barbell Strength: Get ready for a total-body workout that will improve your strength and muscular endurance by using barbells and various training methods. Boot Camp: a class that will get your blood pumping and your energy rising! This class incorporates drills designed to enhance agility, speed, power, and strength. Boot Camp works you head to toe so you will be reaping the benefits long after the workout has ended! 20/20/20: 20-minute segments divided into cardio, muscular strength/endurance, finishing with a blend of balance and flexibility training. Body Sculpt: a strength-based class mixed with cardio variations that will help you to define your muscles and sculpt your body! This class format challenges muscular strength and endurance for a workout that will not disappoint! Cardio Zumba: a Latin inspired dance-fitness class that incorporates international and pop music creating a dynamic, exciting, fun, and effective workout ! Kickboxing: new to our schedule, this class is a traditional kickboxing class that will provide you with a fun and intense workout using various kickboxing drills Cardio Fusion: this cardio-based class provides a mix-up of various cardio formats, such as cardio kickboxing, high & low intensity cardio drills, step combinations, core work, and more for a total body workout with a cardio twist! Piloxing: this cardio-based class blends Pilates, Kickboxing, and Dance into a fat- burning, muscle-sculpting interval workout that is both fun and challenging. Some classes will incorporate the use of weighted gloves for an extra boost in intensity! Tabata: This class uses intervals of a 20:10 second working/rest ratio for a period of 4 minutes. Simple, yet intense exercises are performed to produce one of the most effective types of high intensity interval training Cycling/All Levels Cycling: a Cycling class delivering cardio challenges with hill climbs, jumps, and flats at varying speeds and resistance for all participant levels _ Cardio Step: this class provides classic step- choreographed combinations offering perfect cardio and muscle-toning exercises for a fun and effective workout! Low Impact Circuit Strength: this class will guide you on a workout through our circuit area machines and teach you the fundamentals of strength training. Cardio 101: we will guide you through a workout on your choice of cardio equipment and help you with the basics of cardio-respiratory exercise Gentle Stretch and Strength: a gentle format fit for the active senior population, which encompasses stretching and strength. Chair options are available Beginners Strength: a class format designed to combine strength development and cardiovascular conditioning for those beginning their fitness journey or those who are seeking a lesser intense strength training class. Balance & Flexibility: participants will perform functional core-based movements as well as total-body stretches, which help to improve flexibility, range-of-motion, core strength, and balance. Low & Go Cardio: a low-impact cardio class that is perfect for anyone, especially those who are looking for a fun, motivating workout without high intensity. Aquatics Gentle Aqua Fusion: designed from our Aqua Fusion Class, but with a more "gentle" approach. This class will help you improve strength and cardiovascular endurance while having fun! Get fit with this 45-minute water workout! Aqua Fusion: a blend of aqua- based class formats that range from Aqua Pilates, Aqua Dance, and Aqua Yoga, to a more intense Boot Camp- style class! Class designs will vary weekly to optimize your workout! Aqua Fit: a higher intensity aqua class that combines segments of cardio and strength training. Aqua Fit uses intervals that will push your limits! Aqua Tabata: a higher intensity aqua class that utilizes tabata training with a 20:10 second ratio of working/rest exercises! Aqua Boot Camp: this class is our most intense Aqua class! Get ready for a challenging water workout that utilizes components of speed, cardiovascular endurance, muscular endurance and strength. This hour-long workout will help you reach new heights with your fitness while remaining in the water! Updated 01/30/2017 KH Monday Tuesday Wednesday Thursday Friday Cardio Fusion 6 - 7a Jenn Studio 2 HIIT 6 - 7a Lindsey Gym Body Sculpt 6 - 7a Jenn Studio 2 Yoga 5:30-6:30a Catie Studio 2 Gentle Stretch & Strength 8 - 8:45a Judy Studio 2 Gentle Stretch & Strength 8 - 8:45a Judy Studio 2 Stability Ball Fitness 8-9a Marianne Studio 2 Gentle Stretch & Strength 8 - 8:45a Amanda Studio 2 Body Sculpt 9:15 - 10:15a Karey / Rhianna Studio 2 Tabata 9:15 - 10:15a Karey Studio 2 / Gym Boot Camp 9:15 – 10:15a Rhianna Gym Piloxing 9:15 - 10:15a Judy Studio 2 Jin Shin Jyutstu 10-11a Jackie Studio 2 Slow-Flow Yoga & Meditation 10:30 - 11:45a Maria Studio 2 Balance & Flexibility 10:30-11a Tom / Karey Studio 2 Beginners Strength 10:15 - 11:15a Dawn Studio 2 Cardio Step 10:30 - 11a Judy Studio 1 20/20/20 10:30 - 11:30a Jenn Gym Tai Chi Yoga Fusion 11:20a - 12:05p Bethany Studio 2 Chair / Restorative Yoga 11a -12p Marianne Studio 2 Body Sculpt Express 12:15 - 12:45p Amanda Studio 2 Barbell Strength 12:15 - 12:45p Derek Studio 2 Yoga Express 12:15 - 12:45p Bethany Studio 2 HITT your Core 12:15 - 12:45p Tom Studio 2 Tabata Express 12:15 - 12:45p Jenn Studio 2 Kettlebell 4:15 - 5:15p Jill Studio 2 Body Sculpt 4:15 - 5:15p Dena Studio 2 Tabata 4:15 - 5:15p Amanda / Rhianna Studio 1/ Gym MetCon 4:15 - 5:15p Jill Studio 2 / Gym Saturday Boot Camp 9:15 - 10:15a Jill / Glynis Gym / Studio 2 Vinyasa Yoga 4:45 – 5:45p Maria Studio 2 Sunday Boot Camp 5:30 - 6:30p Amanda / Travis Gym Low & Go Cardio 5:30-6:30p Anita Studio 2 HIIT 5:30 - 6:30p Tom Gym Barbell Strength 5:30-6:30p Derek Studio 2 / Gym Body Sculpt 9:45 - 10:45a Jenn Gym Vinyasa Yoga 6 - 7p Deanna Studio 2 Maria’s Beginner & Beyond Yoga Series 6:00-7:00p *Sign-up required Chair Yoga 9:45 - 10:45a Marianne / Olivia Studio 2 Piloxing 6:45 - 7:30p Judy Studio 1/ Gym Kickboxing 6:45 - 7:45p Glynis Studio 2 Zumba 6:45 - 7:45p Kristen Studio 1/ Gym Power Yoga 6:45 - 7:30p Glynis Studio 2 Vinyasa Yoga Marianne / Olivia 11:00 - 12:00p Studio 2 Group Exercise Class Descriptions Group Exercise Schedule
Transcript of Key: Mind / Body Group Exercise Schedule - Sequoia Wellness...MetCon: Metabolic Conditioning is a...
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Key: Low intensity Moderate Intensity High Intensity
*Look inside for Cycling, Aquatics, Sequoia Silver and Kidz Programming!
Mind / Body
Chair Yoga: a great way to relax from head to toe without the stress of getting out of your chair. Open your hips, move your shoulders and neck, and find length in your spine with this chair yoga flow.
Slow-Flow and Meditation this class is a slow-flow yoga class with a 15 minute meditation series at the end that will provide you with your daily Zen
Jin Shin Jyutsu: this class teaches ancient Oriental art of healing that helps to balance and harmonize the body. Participants will learn various Jin Shin Jyutsu hand placements and focus on intentional breathing techniques to help facilitate the proper flow of energy in the body, relax tense muscles and reduce stress. * Please bring a pillow and blanket with you to class!
Vinyasa Yoga: a flow between poses with an equal challenge of endurance, flexibility and strength, all while linking the body movement with breath.
Power Yoga: Power Yoga is a high intensity class moving through an athletic sweaty flow of both fundamental and challenging asanas designed to empower and energize while building strength, balance and flexibility.
Tai Chi/Yoga Fusion: this class is beneficial for all ages and fitness levels and blends a gentle form of Tai Chi and Yoga together. Tai Chi is a form of martial arts that incorporates a noncompetitive, self-paced system of gentle physical exercises and stretching. Each posture flows into the next without pause, ensuring that your body is in constant motion. This class will help to improve balance and flexibility.
Restorative Yoga: the centering of your breath and body - aligning the physical and mental by practicing stillness or gentle movement for extended periods. Bolsters and other props assist in helping you to hold poses longer.
Muscular Strength/ Endurance
HIIT your Core: this class will blend core strength training mixed with functional body movements for a complete total body workout with a "HIIT" twist!
HIIT: (High Intensity Interval Training): a type of cardio and muscular endurance training in which you alternate working intensity and interval times. HIIT training not only helps athletic performance, but also improves the ability of the muscles to burn fat.
Kettlebell: This class will teach you the basics of kettlebell movements and progress you through various workouts and techniques using kettlebells for this popular and effective form of exercise.
MetCon: Metabolic Conditioning is a method of training that uses the AMRAP method (as many reps as possible).This class will push the body to new limits for a metabolic burn that will last far beyond class!
Barbell Strength: Get ready for a total-body workout that will improve your strength and muscular endurance by using barbells and various training methods.
Boot Camp: a class that will get your blood pumping and your energy rising! This class incorporates drills designed to enhance agility, speed, power, and strength. Boot Camp works you head to toe so you will be reaping the benefits long after the workout has ended!
20/20/20: 20-minute segments divided into cardio, muscular strength/endurance, finishing with a blend of balance and flexibility training.
Body Sculpt: a strength-based class mixed with cardio variations that will help you to define your muscles and sculpt your body! This class format challenges muscular strength and endurance for a workout that will not disappoint!
Cardio
Zumba: a Latin inspired dance-fitness class that incorporates international and pop music creating a dynamic, exciting, fun, and effective workout !
Kickboxing: new to our schedule, this class is a traditional kickboxing class that will provide you with a fun and intense workout using various kickboxing drills
Cardio Fusion: this cardio-based class provides a mix-up of various cardio formats, such as cardio kickboxing, high & low intensity cardio drills, step combinations, core work, and more for a total body workout with a cardio twist!
Piloxing: this cardio-based class blends Pilates, Kickboxing, and Dance into a fat-burning, muscle-sculpting interval workout that is both fun and challenging. Some classes will incorporate the use of weighted gloves for an extra boost in intensity!
Tabata: This class uses intervals of a 20:10 second working/rest ratio for a period of 4 minutes. Simple, yet intense exercises are performed to produce one of the most effective types of high intensity interval training
Cycling/All Levels Cycling: a Cycling class delivering cardio challenges with hill climbs, jumps, and flats at varying speeds and resistance for all participant levels _
Cardio Step: this class provides classic step-choreographed combinations offering perfect cardio and muscle-toning exercises for a fun and effective workout!
Low Impact
Circuit Strength: this class will guide you on a workout through our circuit area machines and teach you the fundamentals of strength training.
Cardio 101: we will guide you through a workout on your choice of cardio equipment and help you with the basics of cardio-respiratory exercise
Gentle Stretch and Strength: a gentle format fit for the active senior population, which encompasses stretching and strength. Chair options are available
Beginners Strength: a class format designed to combine strength development and cardiovascular conditioning for those beginning their fitness journey or those who are seeking a lesser intense strength training class.
Balance & Flexibility: participants will perform functional core-based movements as well as total-body stretches, which help to improve flexibility, range-of-motion, core strength, and balance.
Low & Go Cardio: a low-impact cardio class that is perfect for anyone, especially those who are looking for a fun, motivating workout without high intensity.
Aquatics
Gentle Aqua Fusion: designed from our Aqua Fusion Class, but with a more "gentle" approach. This class will help you improve strength and cardiovascular endurance while having fun! Get fit with this 45-minute water workout!
Aqua Fusion: a blend of aqua-based class formats that range from Aqua Pilates, Aqua Dance, and Aqua Yoga, to a more intense Boot Camp-style class! Class designs will vary weekly to optimize your workout!
Aqua Fit: a higher intensity aqua class that combines segments of cardio and strength training. Aqua Fit uses intervals that will push your limits!
Aqua Tabata: a higher intensity aqua class that utilizes tabata training with a 20:10 second ratio of working/rest exercises!
Aqua Boot Camp: this class is our most intense Aqua class! Get ready for a challenging water workout that utilizes components of speed, cardiovascular endurance, muscular endurance and strength. This hour-long workout will help you reach new heights with your fitness while remaining in the water!
Updated 01/30/2017 KH
Monday Tuesday Wednesday Thursday Friday
Cardio Fusion 6 - 7a Jenn
Studio 2
HIIT 6 - 7a
Lindsey Gym
Body Sculpt 6 - 7a Jenn
Studio 2
Yoga 5:30-6:30a
Catie Studio 2
Gentle Stretch & Strength
8 - 8:45a Judy
Studio 2
Gentle Stretch & Strength
8 - 8:45a Judy
Studio 2
Stability Ball Fitness
8-9a Marianne Studio 2
Gentle Stretch & Strength
8 - 8:45a Amanda Studio 2
Body Sculpt 9:15 - 10:15a
Karey / Rhianna Studio 2
Tabata 9:15 - 10:15a
Karey Studio 2 / Gym
Boot Camp 9:15 – 10:15a
Rhianna Gym
Piloxing 9:15 - 10:15a
Judy Studio 2
Jin Shin Jyutstu 10-11a Jackie Studio 2
Slow-Flow Yoga & Meditation
10:30 - 11:45a Maria
Studio 2
Balance & Flexibility
10:30-11a Tom / Karey
Studio 2
Beginners Strength 10:15 - 11:15a
Dawn Studio 2
Cardio Step 10:30 - 11a
Judy Studio 1
20/20/20 10:30 - 11:30a
Jenn Gym
Tai Chi Yoga Fusion
11:20a - 12:05p Bethany Studio 2
Chair / Restorative Yoga 11a -12p Marianne Studio 2
Body Sculpt Express 12:15 - 12:45p
Amanda Studio 2
Barbell Strength 12:15 - 12:45p
Derek Studio 2
Yoga Express 12:15 - 12:45p
Bethany Studio 2
HITT your Core 12:15 - 12:45p
Tom Studio 2
Tabata Express 12:15 - 12:45p
Jenn Studio 2
Kettlebell 4:15 - 5:15p
Jill Studio 2
Body Sculpt 4:15 - 5:15p
Dena Studio 2
Tabata 4:15 - 5:15p
Amanda / Rhianna Studio 1/ Gym
MetCon 4:15 - 5:15p
Jill Studio 2 / Gym
Saturday
Boot Camp 9:15 - 10:15a Jill / Glynis
Gym / Studio 2 Vinyasa Yoga
4:45 – 5:45p Maria
Studio 2
Sunday
Boot Camp 5:30 - 6:30p
Amanda / Travis Gym
Low & Go Cardio 5:30-6:30p
Anita Studio 2
HIIT 5:30 - 6:30p
Tom Gym
Barbell Strength 5:30-6:30p
Derek Studio 2 / Gym
Body Sculpt 9:45 - 10:45a
Jenn Gym
Vinyasa Yoga 6 - 7p
Deanna Studio 2
Maria’s Beginner & Beyond Yoga Series
6:00-7:00p *Sign-up required
Chair Yoga 9:45 - 10:45a
Marianne / Olivia Studio 2
Piloxing 6:45 - 7:30p
Judy Studio 1/ Gym
Kickboxing 6:45 - 7:45p
Glynis Studio 2
Zumba 6:45 - 7:45p
Kristen Studio 1/ Gym
Power Yoga 6:45 - 7:30p
Glynis Studio 2
Vinyasa Yoga Marianne / Olivia
11:00 - 12:00p Studio 2
Group Exercise Class Descriptions
Group Exercise Schedule
January 2nd – April 1st
Aquatic Exercise Classes
Cycling Classes Kidz Classes
Kidz in Motion Hours
* Kidz classes and supervised times are for ages 6 – 13 years.
* Please bring a swimsuit for your child if attending our supervised swim times
* Sequoia Silver classes are open to all members
Sequoia Silver Classes
Tuesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Saturday All Levels Cycling
9:15 – 10:15a Jim
Studio 1
All Levels Cycling 8:15-9:15a
Jim Studio 1
All Levels Cycling Jim
9:15-10:15a Studio 1
Cycling 8:15-9a
Judy / Emily Studio 1
Cycling 12-1p
Jim Studio 1
Kidz Dance Kristen Studio 1
5:30 - 6:30p
Kidz Kickboxing Yoga Fusion
5:30 - 6:30p Glynis Gym
Kidz Rockwall 5:30 - 6:30p
Seán Rockwall
Kidz Bootcamp 5:30 - 6:30p
JoAnn Gym
Kidz Bootcamp 9:15 - 10:15a Seán / Lydia
Studio 2 / Gym
Cycling 5:30 - 6:30p
Emily Studio 1
Cycling 5:30 - 6:30p Jim/Glynis
Studio 1
Cycling 9:15-10:15a Judy / Emily
Studio 1
Monday Tuesday Wednesday Thursday Friday Saturday Monday
4:30-8pm Tuesday 4:30-8p
Wednesday 4:30-8p
Thursday 4:30-8p
Friday 5-7p
Saturday 9-12p
Sunday 9-11:30a
Gentle Aqua Fusion 9 - 9:45a
Judy Warm Water Pool
Aqua Fit 9 - 10a
Magdalen Lap Pool
Gentle Aqua Fit 9 - 9:45a
Dawn Warm Water Pool
Aqua Fit 9 - 10a
Magdalen Lap Pool
Aqua Boot Camp 6 – 7a Emily
Lap Pool
Gentle Aqua Fusion 9 - 9:45a
Joann Warm Water Pool
Aqua Fusion 11 - 11:45a Judy / Emily
Lap Pool
*New Time
Sports Performance With Seán & JT
Kids will
participate in drills including speed, agility,
and other sports performance techniques!
Sports/Games With Seán & JT
Sports oriented activities and
games including dodgeball, baseball,
basketball and more!
Rockwall With Seán
Kids will have the
opportunity to climb the
rock wall and play other
games in the gym that will keep them moving and active while having fun!
Swimming With Seán
Bring your bathing suit and join in swimming activities and games such as water basketball and volleyball!
*Children must be 8yrs. or older and
able to swim.
Supervised Swim
Lap pool Lifeguard
*Kidz lap club
*Ring dive *Water games
Rockwall Gym Activities
Outdoor Activities
12-2p Open Rockwall
Supervised Swim
Lap pool Lifeguard
*Kidz lap club
*Ring dive *Water games
Aqua Fit 4 - 5p
Amanda Lap Pool
Gentle Aqua Fusion 12:15 - 1 Amanda
Warm Water Pool
Gentle Aqua Fusion
11 - 11:45a Joann
Warm Water Pool
Aqua Boot Camp 5:30 - 6:30p
Emily Lap Pool
Aqua Tabata 5:30 - 6:30p
Emily Lap Pool
Aqua Boot Camp 5:30 - 6:30p
Emily Lap Pool
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Room: 9a-12p
Gym Activites
9-11a
Room: 9a-12p
Gym Activites
9-11a
Room: 9a-12p
Gym Activites
9-11a
Room: 9a-12p
Gym Activites
9-11a
Room: 9a-12p
Gym Activites
9-11a
Kidz Room 9a – 12p
Gym Activites
9-11a
Kidz Room 9:30a – 12p
Gym Activites
9-11a Monday Tuesday Wednesday Thursday Friday Room:
4-8p
Gym Activites 5-7p
Room: 4-8p
Gym Activites
5-7p
Room: 4-8p
Gym Activites
5-7p
Room: 4-8p
Gym Activites
5-7p
Kidz Room 4 –7p
Gym
4:30-6:30p
Cardio 101 11:00 – 11:45p
Judy Fitness Floor Cardio
Cardio 101 11:15-12p
Tom Fitness Floor Cardio
Tai Chi Yoga Fusion 11:20a - 12:05p
Bethany Studio 2
Chair / Restorative Yoga
11a -12p Marianne
Studio 1
Gentle Aqua Fusion 11 - 11:45a
Joann Warm Water Pool
Circuit Strength 1-1:45pm Amanda Circuit Area
Gentle Aqua Fusion 12:15 - 1p Amanda
Warm Water Pool
Circuit Strength 1 - 1:45p
Judy Circuit Area
* Kidz in Motion is open for all members ages 6 months to 13 years
* Children under 6yrs of age will participate in age-appropriate games/activities during designated times
Kidz Supervised Times
New Kidz Supervised Times
* Sequoia Silver classes are open to all members
