SANDCASTLE FITNESS CLASS DESCRIPTIONS
Winter 2013

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.

PUMP n’ BARRE

Welcome back Cardio Pump & introducing the Barre (see Barre description)! 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 Barre or as a 30/30 split of pump and then
Barre.

MONDAY MIX n’ BARRE

Monday Mix will consist of Hi/Lo, Step and Pump cardio choreography. Each class will consist of one or more of the cardio formats with layered choreography and levels of intensity provided. This cardio workout will be followed by or combined with work at the Barre (see description) for a well-balanced workout!

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.

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.

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® & 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.

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.

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.

STRENGTH

Get stronger, leaner, and healthier in 2013! A class with varied and mixed uses of body weight and equipment to improve muscle tone, address core conditioning and correct postural imbalances.

BENDER BALL®

The Bender Ball is a portable, light weight piece of fitness equipment that challenges the core muscles by working them 4 times more than with regular abdominal exercises. Find muscles that you never thought you had while learning how to improve postural alignment and reduce your risk of injury while exercising.

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 — Blue titles indicate Limited capacity - sign up required