SANDCASTLE FITNESS CLASS DESCRIPTIONS
Winter 2012

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.

GYM JUMP

This class involves jump rope drills that will provide the best cardio workout possible! Allow a simple jump rope to take your fitness to the next level -and finish this incredible cardio with core-based exercises. All fitness levels welcome.

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.

PUMP n' SCULPT

Welcome back Cardio Pump! Join a low-impact cardio class that will challenge your heart and lungs. Enjoy basic choreography designed to move slowly through a larger range of motion; thereby increasing the challenge for the heart, lungs and legs. The class may be taught as an interval style class alternating between pump and sculpt or as a 30/30 split of pump and then sculpt.

PUSH*

This circuit-based class will combine fast and slow training styles to push your fat-burning and muscle-building capabilities to their limits. Intense exercises to challenge your power, strength, agility and balance work toward a lean body and mean metabolism.

TOTAL BODY TUNE-UP

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

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.

FLOW*

This dynamic flexibility class will increase range of motion and mobility of connective tissue while targeting the hip flexors, hamstrings, neck and back. This restorative class is perfect for over-exercisers or anyone looking to release tension and improve flexibility.

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

Fusion is a balance of core conditioning, Yoga postures and functional exercises designed to incorporate both strength and flexibility for the spine, as well as improve mobility for all joint structures. Fusion is a progression model designed to initiate correct alignment and awareness of movement while allowing the energy systems of the body time to unlock and release for greater range of motion. All levels welcome.

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!!

POWER YOGA

Enjoy an uplifting blend of Sun Salutations, standing poses, seated postures, back bends and inversions designed to challenge beginning students. This class is an inspiring combination of breathe work, asanas, philosophy and meditation designed to leave you feeling energized and "united in the consciousness of heart". All levels welcome.

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.

ON THE BALL*

This class will utilize all the balls in fitness from FIT balls, to BOSU balls, the BENDER ball, and small balls. The FIT, BOSU and BENDER balls will be used to gain better core strength and balance. You will learn to challenge your muscles in ways they have never been before.
The small balls will be to release muscular and facial tissue tension in the pelvic, hip, lower back, middle back, neck, chest and shoulder areas.

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®

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!

Turbo Kick®

Turbo Kick® is a combination of intense kickboxing moves, as well as, dance moves all perfectly choreographed to high energy and motivating music. It’s the ultimate cardiovascular challenge that’s a unique blend of intense intervals strength/endurance training, and a relaxing cool-down. Turbo Kick® requires no previous kickboxing experience or equipment.

HardCORE *

The best abs workout EVER. A six pack in six weeks? Come see for yourself! This revolutionary system of abdominal, core and cardio training is designed to burn off the fat while strengthening your entire mid-section. Come join Scott for a “hardCORE” workout! IT'S FUN. IT'S FAST. IT WORKS!

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.

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

* In the Personal Training Studio — ** Limited capacity - sign up required