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January 2 - May 31, 2015
GROUP CLASS SCHEDULE
Group Exercise | Mind Body | Aquatics | Class Descriptions
Midlothian
11621 Robious Road
Midlothian, VA 23113
phone 804.378.1600
Short Pump
2201 Old Brick Road
Glen Allen, VA 23060
phone 804.464.0990
acac.com
How to have a successful group class experience:
đƫ Wear comfortable clothes and
appropriate footwear. Please
refrain from wearing perfumes or
heavily scented lotions.
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your safety. Do not enter a
class more than 10 minutes
after the listed start time.
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during class and refrain from using
cell phones in the studios.
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choreography options that
feel right to you. Listen to
your body and do what is
comfortable.
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(required for cycle classes).
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up equipment and speak with the
instructor if you have any questions.
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important components to a
group class and your safety.
Please do not leave class early.
Group classes are held seven days a week
and are included in your acac membership.
Please consult the class descriptions on
the following pages to choose the right
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available at the Front Desk and online
at acac.com. In the class schedules on
the following pages, look for classes
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classes appropriate for new participants.
If you are not sure where to start, ask an
acac team member for assistance.
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Essentials: Ideal for those new to the exercise
method. Learn correct positioning, posture/exercise
names and proper breathing.
Level I: Ideal for the more advanced beginner to
intermediate. This class level reﬁnes your basics
and introduces you to more difficult postures or
exercises.
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Level II: Ideal for the intermediate to advanced participant. At this
level, participants should have the strength needed to correctly perform
intermediate postures and exercises. Transitions between exercises tend
to be faster.
1(0%ƫ!2!(č Ideal for the advanced beginner (has attended enough
classes to know the basics) through intermediate/advanced level.
Options will be introduced to address all levels.
Class Description
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These gentle exercise classes are designed to strengthen and tone muscles key to daily activities and to
increase/maintain joint ﬂexibility and range of motion. Classes are held in a 90 degree warm water pool.
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A quick 10-minute class beyond sit-ups and crunches to truly work your core.
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Low-impact and suitable for all ﬁtness levels. Instructors add their individual style and ﬂair to each workout,
which consists of cardio, strength and core movements. Buoys and drag equipment may be used.
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A series of linked postures that create a ﬂowing class with deep breathing.
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A ﬁtness and wellness program based on 21 tools designed for all ages and abilities. Each of the 21 tools focus
on anti-aging techniques (i.e. joint mobility, spinal ﬂexibility, right/left brain coordination, balance and more).
These movement exercises are natural and come with ease.
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A range of exercises and movements that improve balance and core strength, and reduce the fear of falling.
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A blend of Ballet, Pilates and ﬁtness for a body-blasting workout, leaving every muscle strengthened and toned!
Learn new moves to sculpt the body, condition the core, and improve posture, balance, and body awareness.
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A fun cardio class that gets its base movements from ballroom dances, such as the Waltz, Foxtrot and Swing.
Learn the rhythm and steps to each style while moving to great music. The class also includes intervals of
strength. No experience needed.
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Ballet inspired workout that uses intensive isometric movements to sculpt and ﬁrm your body. Barre Pilates
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A sports-inspired cardio workout for building strength and stamina using interval training with athletic
movements and strength and stabilization exercises.
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The high-energy, martial arts-inspired, non-contact workout. Punch, kick and strike your way to ﬁtness. No
equipment or experience required.
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The yoga-based class that will improve ﬂexibility and strength while leaving you feeling calm and centered.
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A full-body weights workout choreographed to music. Weights can easily be adjusted to accommodate all ﬁtness
levels. 101 introduces you to proper form and alignment to help boost your conﬁdence and experience in class.
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An energizing workout using a height-adjustable step and simple movements to push your body into high gear.
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Strong, functional step training that unleashes power and athleticism. This class is ideal for members seeking a
challenging, results focused step workout without any complex step choreography.
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This boxing class incorporates segments of challenging cardiovascular circuits and is not just for athletes. Impact
on the boxing bag is optional.
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A choreographed aerobic workout with options given for high and low-impact. Ends with some muscle
conditioning. A light version, Lite ‘n Lively, is also offered. Cardio Fusion is similar, but may also incorporate an
exercise ball, bosu or step to mix it up and keep you moving.
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Experience the many beneﬁts of a yoga practice without having to get on the ﬂoor! This class includes deep
breathing, balance, gentle stretching, strengthening, and guided relaxation. No yoga experience required.
Please wear comfortable clothing.
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A 30-minute challenging workout that exercises your muscles around the core.
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Instructors use guided imagery to take you on a cardiovascular journey on the bike. Cycle & Strength is interval
style, combining aerobic challenges and strength intervals using weights, bands and your own body weight.
Cycle & Yoga combines an intense 40 minute ride with 40 minutes of yoga linking breath to movement, and
emphasizing safe alignment. Bike & Barre is 30 minutes of each class.
incorporates traditional mat Pilates.
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Class Description
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Indoor cycling for the musically motivated. This grooves-based freestyle class is ideal for beginners or those
looking for a workout that’s both effective and fun!
DanceFusion
Explore different rhythms from around the world including the Argentine Tango and the Indian Bhangra. This
amazingly effective exploration of world dance styles is great fun for everyone!
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A cardiovascular conditioning class using a ﬂotation belt.
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Slower-paced yoga that focuses on breath awareness, increased ﬂexibility, improved balance and gaining
strength. Modiﬁcations are provided as needed.
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A blend of various yoga styles to develop strength, ﬂexibility and balance through poses, breath work, and deep
relaxation that will leave you feeling calm, grounded, and energized!
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A slower paced style of Hatha yoga that gently guides you through yoga poses, breath work, and deep relaxation.
Line Dancing
Have a little fun while you exercise! You’ll learn the latest dances to popular music from all genres. And not to
worry–we will get a little retro and bring out the Hustle and the Electric Slide!
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Traditional water exercise moves that go with your favorite tunes of varying eras. A class great for all ages!
Lite ‘n Lively
A low-impact, moderate-intensity cardiovascular workout. An aquatic version is also offered.
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A series of exercises designed to strengthen the muscles of the core (abdominals, back and buttocks) and align
the spine. Pilates exercises use breathing and speciﬁc positioning to develop both strength and ﬂexibility.
Nia®
A low-impact aerobic workout combining dance, martial arts, and healing arts that’s fun for everyone! No prior
experience needed. Reap the beneﬁts of improved ﬂexibility, agility, strength, and stability.
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An advanced, higher intensity Vinyasa yoga class. Postures focus on core strength, arm balancing, and inversions.
More advanced breathing techniques are also included.
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A mixed level Vinyasa set to upbeat rock music.
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An express cycling class set to the rhythm of motivating music. This class is ideal for the avid cycler looking for
maximum results in a short period of time.
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Postures are presented in an easy-to-follow manner with lots of time for modiﬁcations. This class offers soft tissue
release and deep relaxation, as well as breath work and guided meditation. An excellent choice for seniors, or
anyone suffering from chronic illness or injuries, and those newer to yoga.
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The fun loving, insanely addictive dance workout. No experience required!
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A brief warm-up followed by conditioning for the entire body using weights and resistance tubing. Emphasizes
form, technique and isolated movements. A light version called Lite Strength is also offered.
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Martial art characterized by soft, slow, ﬂowing movements performed with precision. Tone your entire body as
you work through series of movements that incorporate legs, arms and core stability.
Ultimate Fitness
Take your ﬁtness to the next level with this challenging cardio and strength workout with music and coaching to
inspire you to work your hardest.
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A more vigorous, ﬂowing style of yoga that synchronizes movement with breath. Heated Vinyasa allows you to
go deeper into postures as well as detoxify, relax and improve breathing in temperatures up to 85 degrees.
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The newest in aquatic exercise that provides a low-impact, high-energy challenge for participants of all ﬁtness
levels. Simple choreography set to great music. This dynamic workout combines strength, cardiovascular, and
core exercises into one fun-ﬁlled hour.
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A more passive Hatha yoga style that focuses on breath awareness, ﬂexibility, balance, and strength through
held, relaxed seated postures. Yin is suitable for almost all ﬁtness levels. It is a great compliment to more dynamic
(yang) styles of yoga and other exercise formats.
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A class for the new participant and those who want to focus on yoga basics.
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Focus on your mind/body connection while adding increased ﬂexibility and extra strength training to target your
core muscles. An aquatic version is also offered.
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We take the work out of workout, by mixing low-intensity and high-intensity Latin and Salsa inspired moves for
an interval-style, calorie-burning dance ﬁtness party. Tone and aquatic versions are also offered.
Graston Technique
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