1. health and fitness
2. exercise

GROUP EXERCISE-ANKENY FAMILY YMCA
November 2014
All classes held in Aerobic Studio unless otherwise noted.
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Monday
Tuesday
Wednesday
Thursday
Friday
Cardio H.E.A.T.
Express
5:00-5:35 AM
Jenny, Rebecca
(Gym)
Cardio/Strength
5:00-5:45 am
Jenny
INSANITY™
5:00-5:50 am
Jeremy
(Gym)
Cardio/Strength
5:00-5:45 am
Kari
H.E.A.T.
5:00-5:40 AM
Jenny,Rebecca
(Gym)
Saturday
Kick Box Bags
5:00-5:45 am
Heidi, Garry(MPR)
BODY PUMP®
5:00-5:55 am
Dawn
Cardio Kick Box
8:25-9:10 am
Heidi, Sara
Cardio/Strength
8:25-9:10 am
Kathryn, Heidi
Cardio Rotation
8:20-9:05 am
Heather D.
Step
8:25-9:10 am
Sara, Deb R.,
Heidi
Cardio Kick Box
8:25-9:10 am
Kathryn,
Heather D.
Cardio Rotation
8:00-8:55 am
Rotation
BODY PUMP®
9:15-10:10 am
Heidi, Sara
Zumba Gold®
9:15-10:00 am
Kathryn (Y Gym)
Piloxing®
9:15-10:10 am
Kelly
BODY PUMP®
9:15-10:10 am
Julie, Sara
Zumba Gold®
9:15-10:00 am
Kathryn (Y Gym)
ZUMBA®
9:15-10:10 am
Kathryn
BODY PUMP®
9:15-10:10 AM
Julie, Deb R.
Zumba Gold®
9:15-10:00 am
Kathryn (Y Gym)
BODY PUMP®
9:00-9:55 am,
Rotation
Pilates
9:00-9:55 am
Rotation (MPR)
Active Adults
10:05-10:55 am
Julie S. (MPR)
Yoga
10:15-11:10 am
Annette
Pilates
10:15-11:00 am
Deb R., Kathryn
Active Adults
10:05-10:55 am
Danielle, Jen
(MPR)
Yoga
10:15-11:10 am
Kerry, Deb A.
Tabata
10:15-11:00 am
Jenny,HeatherD.
Zumba®
10:05-10:50 am
Rotation
Pilates
10:15-11:00 am
Heather D., Kelly
Tai Chi
11:05-11:55 am
Deanna
Pilates
12:00-12:45 pm
Betsy
BODY PUMP®
12:00-12:45 pm
Deb R.
INSANITY™
4:20-5:10 pm
Jeremy
Cardio/Strength
4:30-5:10 pm
Lindsey
Pilates
5:10-5:55 pm
Emilene (MPR)
ZUMBA®
5:15-6:10 pm
Linda
BODY PUMP®
6:15-7:10 pm
Heather B., Heidi
ZUMBA®
7:15-8:10 pm
Yelena
Sunday
Cardio Rotation
4:30-5:10 pm
Pam C.
Power Yoga
11:00-11:45 pm
Emilene (MPR)
Power Yoga
12:00-12:45 pm
Emilene
TBC
12:00-12:45 pm
Heather D.
Yoga
3:00-3:55 pm
Angela, Deb
Piloxing®
4:20-5:10 pm
Kelly, Heather B.
Tabata
4:40-5:25 pm
Rotation
ZUMBA®
4:00-4:55 pm
Rotation
Pilates
5:10-5:55 pm
Emilene, Betsy
(MPR)
BODY PUMP®
5:15-6:10 pm
Sara, Julie S.
Kick Box Bags
6:15-7:00 pm
Dani (MPR)
Cardio Kick
Box/ABS
6:15-7:10 pm
Sara, Jill
ZUMBA®
7:15-8:10 pm
Celle
Yoga
7:15-8:00 pm
Kerry, Angela
(MPR)
ZUMBA®
5:15-6:10 pm
Aaron
BODY PUMP®
6:15-7:10 pm
Shari
PiYo®
7:15-8:10 pm
Yelena
BODY PUMP®
5:00-5:55 pm
Rotation
BODY PUMP®
5:15-6:10 pm
Heather B.,
Laura
ZUMBA®
5:30-6:25 pm
Rotation
Kick Box Bags
6:15-7:00 pm
Brooke
(MPR)
ZUMBA®
6:15-7:10 pm
Anne
Tabata
7:15-8:00 pm
Heather B., Jana
Yoga
7:15-8:00 pm
Deb A., Emilene
(MPR)
RED—Cardio
BLUE—Toning
BLACK-Combo Cardio/Toning
GREEN-Mind/Body/Spirit
ABS
This class focuses strictly on working the core muscle groups. Abdominal and lower
back are emphasized. A great addition to any workout.
Active Adults
This is a great class for those individuals wanting a low impact group exercise
experience. Class includes cardio elements as well as balance and resistance training.
BODYPUMP®
BODYPUMP® is one of the world’s fastest ways to get in shape as it challenges all of
your major muscle groups while you squat, press, lift and curl to chart-topping music!
Cardio H.E.A.T. Express
This High Energy Athletic Training class will give you the cardio conditioning you want
based on sports drills and obstacle courses in a 35 minute “express” class.
Cardio Kick Box
Are you ready for a very athletic Martial Arts inspired aerobic workout? Combines quick
and powerful jabs and punches for the upper body with leg kicks and squats for the
lower body.
Cardio Rotation
Expect anything. This rotational class will give you the pleasure of a variety of different
cardio workouts from week to week. Formats may include Cardio Kick Box, Step,
Tabata. Come prepared to sweat and change it up each week!
Cardio/Strength Conditioning This combination class includes a variety of cardio circuits with muscle conditioning work
for a total body workout. Great for advanced participants who can challenge themselves
during the muscle intervals and good for beginners who may use the muscle intervals as a
recovery period.
H.E.A.T.
If you like cardio conditioning along with a great strength workout you will love HEAT!
(High Energy Athletic
This is a hardcore training inspired class with a sport warm-up followed by obstacle
Training)
courses and drills.
INSANITY®
INSANITY™ is a cardio class, based on max interval training. This class will push you
past your limits with athletic/plyometric drills mixed with intervals of strength, power,
resistance, and core training. This is an intermediate/advanced fitness level class-levels of each exercise are provided. Not recommended for participants recovering from
injury or with limited ROM (Range of Motion). Time to dig deep!
Kick Box Bags (KBB)
Workout your frustrations and stress while losing weight and inches as you punch and
kick the bags. Participants will be well informed on the proper technique and form to
ensure a safe and great workout. Whether you are a beginner or an avid athlete, you
will benefit from the results.
Piloxing®
An innovative and challenging blend of boxing, Pilates and ballet that burns serious
calories while toning and sculpting arms, abs, glutes and legs. All levels of fitness
welcome as moves can be modified to most skill levels.
Pilates
A workout that is relaxed and it improves strength, flexibility and creates a body that is
long and lean. Work focuses on the core muscles. A program that works for everyone.
Power Yoga
A fast paced class, combining power yoga flow with a high intensity movement and
music. Perfect for those seeking a challenging and invigorating workout. Expect to
improve your strength, endurance and flexibility.
PiYo® Strength
Experience dynamic movement of PiYo® Strength classes, inspired by musclesculpting, core-firming benefits of Pilates with the strength and flexibility advantages
of yoga. More aerobic than yoga or Pilates classes, the PiYo Strength program blends
sports training, core conditioning, dance, stretch and athletic drills in a non-stop fluid
movement to the music to help pump up calorie burn and build muscle.
Step
A great low impact and moderate to high intensity workout that combines patterns on
and around the stop. May include muscle conditioning.
Tabata
Tabata is one of the most popular forms of high-intensity interval training (HIIT). It
consists of 8 rounds (1 Tabata) of ultra-high-intensity exercises in a specific 20-sec.on/10-sec.-off interval. Those 4 min. may well push your body to its absolute limit.
People who are not used to training at such high intensity should start slowly to avoid
risk of injury.
Tai Chi
If you're looking for another way to reduce stress, Tai Chi is it. Tai Chi is described as
"meditation in motion" because it promotes serenity through gentle movements-connecting the mind and body. Tai Chi is a non-competitive, self-paced system of gentle
physical exercise and stretching, performing a series of movements in a slow manner.
TBC (Total Body
Mix up your workout routine with this total body conditioning interval style workout
Conditioning)
using a variety of equipment including hand weights, bars, resistance Bands and balls.
Every class will give your body the challenge it longs for.
Yoga
This class teaches you all the fundamentals of asana yoga; how to breath, and move,
stretch and relax. End results show gains in flexibility and strength.
Zumba®
A fun, high energy aerobics workout for all fitness levels. You learn by watching the
latin inspired moves and feeling the beat of an eclectic array of music. Zumba® is an
energizing cardiovascular workout!
ZUMBA GOLD®
Get groovin’ at your own pace--the Dance Party Workout for the Young and Young at Heart.
Try a Zumba Gold and get groovin’ with exciting dance-fitness workouts featuring upbeat
Latin and world rhythms. It feels like a party while it revitalizes your mind and body. Now is
a Good Time to Feel Great!!!
If you have questions or comments, please contact Julie Shelquist, Fitness Coordinator @ 515.965.8303, ext. 119 or
julie.shelquist@dmymca.org.
JOIN our online community for more fitness fun! https://www.facebook.com/GDMYgroupex