SANDCASTLE FITNESS CLASS DESCRIPTIONS
FEBRUARY 2015

Cardio

CARDIO STEP

This cardio class mixes up beat choreography with high intensity intervals using the Step. Options for levels of intensity will be provided. To end your cardio class, a thorough cool-down and stretch will be incorporated.

CARDIO HI/LO

Join us for an hour of high and low impact moves that will get your heart pumping and motivate your body to “up and go”. A variety of simple, layered choreography with a little bit for everyone. This class finishes with a cool-down and stretch.

TOTAL BODY TUNE-UP

Looking for something new?
Join the Total Body Tune-up and experience vintage athletic & aerobics moves with a 2012 flare!
This workout is designed to work you head to toe with drills, jumps, pumps in an circuit-based setting. Equipment such as skipping ropes, foam rollers, BOSU’s and balls will be used.

CARDIO DANCE

Are you ready to get your groove on? This dance class will consist of layered choreography that will be reviewed in every class. What does that mean? That means you can come every now and then or every week and you will be able to follow and not feel you have missed anything. All levels are welcome and no experience is necessary.

BOOTCAMP

Get ready to PUSH your body! This class will rev up your metabolic system with non stop full body conditioning exercises involving high intensity cardio segments and weight bearing exercises. This is the perfect workout to get you going in the morning!
In a nutshell, this is a varied workout using all equipment in the group fitness room.
Some days will be circuit training or multiple sets training. High endurance in both cardiovascular and muscular fitness.

BOX n BARRE

Strengthen and lengthen your body! Full body workout incorporating, choreographed boxing,
boxing circuits and drills and then using the barre to lengthen legs, hips, followed by abs and
stretch.

BARRE: Using the floor to warm up, full barre workout, complemented with 20 mins abs and stretch.

SUPRISE STEP n BARRE

Enjoy a change of pace each month with a new variety of Step. The cardio component of this class will vary from interval step, to double step, to regular step, while the last
portion will use the Barre to strengthen and stretch.

ZUMBA CARDIO®

Do you love music and have a passion for dance?
Come out and try Miranda's Zumba cardio class. This class is suitable for all levels; zumba can be as easy or as challenging as you want it to be You will fall in love with the music and the energy in the room! If you're a dancer or just love to break a sweat come down and party while learning different styles of dance. Please be prepared to have fun! Bring water, comfortable shoes and high energy!

ATHLETIC STEP

A step class that is based on athletic moves with intervals of short intensity bursts. Light on choreography, get up, get on your step and get your cardio workout. This class wraps up with a core strengthening segment. Cool down will include a stretch component.

BHANGRA

Dance routine that modernizes the high-energy folk dance of Bhangra by blending traditional Bhangra dance steps and the exhilaration of Bollywood (Hindi film) moves. This unique dance mixes cardiovascular with fun, and is suitable for participants of all ages and fitness levels.

DOUBLE STEP

Step with a step. Taking the traditional step, getting a little closer to your neighbor and step as a group. Participants have the option to be a part of the "line" or use two steps of their own. A fun
class with great energy, aerobic and mental stimulation.

 

Yoga & Pilates

YOGA

This is a classical yoga class. The postures practiced will cover the range from vigorous and strengthening to gentle and restorative. Classes are designed not only to improve strength and mobility in the body but to bring stillness to the mind and heart helping to manage stress effectively. Everyone is welcome as we learn about our bodies and how to work with them rather than against them.

PILATES

Pilates the missing link? Pilates is a specific method of training that gives you long, strong, lean muscles. Focus on core strength, spinal and joint mobility and stability. Do everything better with Pilates: run, spin, dance, lift, work, live!!

RESTORATIVE YOGA

This is a perfect beginners class or if you need a break from pushing too hard. Yoga at a slower pace focusing on alignment and form. Lots of variations on poses and options of how to get comfortable within your Yoga pose. Longer meditation at the end. Suitable for all levels and abilities.

FUSION

Muscle and mind meet in this class that combines the philosophy of Yoga training with Strength training. Open your mind and body to create new connections to your core, posture and function.
This is a total body workout.

Spinning

SPINNING**

Train with a purpose! This is the consummate cycling (non-impact) adventure on a high performance stationary bike. Beginners to skilled athletes successfully complete an exhilarating journey. Participants are encouraged to work at their own level, take it easy or sweat like you have never before. Water and towel are mandatory.

 

 

Special Training

YOUNG AT HEART

The perfect class for our Third Age (55+) members and those looking for a slow-paced, well balanced low impact program. This is an excellent class for those starting out, those returning and those recovering from injury. The class consists of a warm-up, cardiovascular training, muscle conditioning (which incorporates balance, flexibility and posture) and then to finish, a stretch.

BOSU®

This class utilizes the BOSU® ball to focus on cardio & balance, as well as resistance training to build muscular strength and endurance. A true physical challenge! This is a cardio-based class on the BOSU®-- incorporating choreographed moves, athletic moves and balance! This is an intense workout and not suited for those with ankle, knee & hip issues.

BOOTCAMP*

Get ready for the toughest workout you'll ever love! Join SGT SCOTT for maximum intensity workouts packed with plyometric drills, nonstop intervals of strength, power, resistance and core training moves. Achieve results you never thought possible! THESE WORKOUTS ARE AMAZING!

ZUMBA® & ZUMBA GOLD®

The Zumba® program fuses hypnotic latin rhythms and easy to follow moves to create a one of a kind fitness program that will blow you away. The routines feature interval training sessions where fast and slow rhytms and resistance training are combined to tone and sculpt your body while burning fat. Add some latin flavor and international zest into the mix and you've got a Zumba® class!
(Zumba® Gold is 55+ appropriate for the active older participant)

BARRE

Looking to strengthen and lengthen? The Barre will effectively work to strengthen, tone, and sculpt your entire body using movement based on ballet barre work. Working through a series of exercises to create strength followed by a series of stretches to create length work your way to better posture, alignment and body awareness.

SCULPT

The ultimate class designed to shape those
muscles. This class is an endurance based
muscular conditioning class that emphasizes
technique. You will use a variety of equipment
and programs to progress your fitness goals.
Great for all levels.

TAI CHI PLUS

In Wudang Tai Chi the novice focuses on feeling the Qi within one’s body, which will then guide the flow of the movement. Qi is the energy that is stored deep in the core of the body, and creates a motion from the stillness. Tai Chi is characterized by smooth flowing dance-like motion and improves balance. Focusing on the movements and breath allows the mind to take a break from daily stress and creates a sense of peace and calm. Qigong strengthens the body, tendons and bones

 

TABATA BOOM

Tabata is an exercise philosophy that advocates 20 seconds of intense work followed by 10 seconds of rest. This cycle is repeated 8 times for a total of 4 minutes of exercises. The benefits of Tabata training are: an increased VO2 Max, decreased body fat, and improved athletic performance. This is an intense workout that may not be suitable for de-conditioned or elderly participants or those with medical conditions or joint concerns.

BALLET BOOTCAMP

No dance experience necessary- Ballet Bootcamp & Barre is a hardcore workout for participants of all levels. to work your entire body as the class flows from ballet-infused cardio to a sculpting and elongating series to help you achieve a stable core, improved posture and a longer, leaner physique.

 

 

SANDCASTLE FITNESS POLICIES & GUIDELINES

Please inform your instructor if you have any special limitations. For example you are recovering from an injury or surgery, you are pre or post natal, or you are new to group fitness.

Your safety is important to us.

• For safety reasons proper footwear is mandatory and chewing gum is prohibited.

• Please place towels and water bottles off to the side of the room.

• Please use lockers in the change room for storing your bags.

• Please no perfume.

• Please check the group exercise information board in the lobby for updated information and upcoming special events

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