Group Exercise

Winter Quarter Schedule (Jan 3 - Mar 16)

CLASS ROOM CHANGE:
FRIDAY FEB 3 is Free Fitness Day so Zumba 12:00-1:00 will be held in E216 instead of E114.
Guests will need to fill out a visitor waiver at the front desk. If they want to attend a group exercise class, they will need to obtain a "Class Pass" to bring to the class instructor.

WORKSHOPS:
New Beginner Spin Workshop
Mon FEB 6, 4:15-5:15pm
Free - members, $5 visitors
Register now--space is limited--at the front desk by February 4. Visitors MUST pay to be registered and obtain a Class Pass.

New Beginner Yoga Class
Sundays, JAN 15 - MAR 4, 2:30-4:00pm
Free - members, $5 visitors
*Visitors must pay at the front desk and obtain a Class Pass BEFORE each class.

TRIATHLON 2012
Info sheet
Class schedule
Sign up Info - Beginner
Sign up Info - Mid Morning Beginner
*Sign up Info - Intermediate

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All classes are FREE with your WellWorks membership.

You must be a current member of WellWorks to participate in our Group Exercise classes; or pay a $5 visitor fee at the front desk and obtain a pass card to class. (Please pay with EXACT CASH. We also take Visa/MasterCard/American Express; Checks made out to WellWorks.)

CLASS DESCRIPTIONS:

Iyengar Yoga

When practiced with patience, determination and effort, yoga invigorates the health of our bodies, steadies our minds and enlightens our spirit. Emphasis on proper alignment of the body; props are used to help attain poses.

New Beginner - This class is geared towards beginners with no prior yoga experience. In this class you will gain a solid foundation of basic yoga postures, as well as breathing and relaxation techniques. You must register for this class.
Level I - This class will introduce basic poses, principles of alignment in the poses, relaxation, and breathing techniques. Must have completed at least 5 New Beginner classes.
Multi-Level - For those who want to continue to expand their yoga practice. This class will include a mix of gentle through moderately advanced pose. The instructor will give modifications to accommodate those with varying levels of strength and experience. Participants who have less than 3-6 months experience in yoga practice must have instructor permission to attend the Multi-level classes. Please no new beginners.
Level II - This class is for those who have completed at least 10 weeks of our Level I class or who have some other yoga experience. In this class we will explore a deeper and expanded study of fundamentals; including developing strength, flexibility and awareness in the poses, breathing and deep relaxation. Must have completed at least 10 weeks of Level I or Multi-Level classes.

Yoga Policy:
Because each class can only accommodate 30 participants, please plan to arrive to class a few minutes early to reserve your space.
Inexperienced participants must attend at least 5 New Beginner classes in order to attend a Multi-Level class. Instructors reserve the right to guide participants in this area.
You must sign in for each class. You may only sign in for yourself.

Pilates

Pilates focuses on improving flexibility and strength for the entire body and can be performed by people of varying levels of physical ability. The class teaches a series of controlled movements, engaging the body and mind, increasing muscle tone, endurance and physical control. Benefits of consistent practice include realignment of the body, prevention of injury, and mental conditioning. Pilates is taught in a series--each class builds on the previous.

Level I - No prior experience necessary.
Level II - Completed at least 10 weeks of Level I or other Pilates experience.

Spinning

Spinning is a non-impact workout that combines outdoor cycling techniques with great music. During the class the instructor will cue changes in resistance and pace to simulate going up and down hills and fast sprints followed by recovery times. Each student ultimately determines the intensity of his/her own workout by varying resistance and pace.

Please arrive 10 minutes early to adjust your bike. Bring a water bottle to stay hydrated and a towel to wipe excess perspiration. No bike guarantee--first come first serve. A heart rate monitor is recommended to ensure a safe workout and to get the most out of your spinning experience. If you don't have your own monitor, we have some available in the aerobics room before class.

Spinning Policy:
If you are NOT a WellWorks member, cost for spinning is $5 per class. You must purchase a $5 Visitor Pass to participate in Spinning. Passes must be purchased BEFORE class. Passes may be purchased at the WellWorks front desk. Please pay in exact cash.

Step-N-Strength

This effective combination of step aerobics and resistance training improves your cardiovascular system and muscle function. Expect a 7-10 minute warm up with a 20-25 minute cardio segment on the step followed by 20-25 minutes of strength training and a 7-10 minute cool down/stretch. The perfect workout!

Power Strength

Let your body experience its strength. Build lean muscle mass while you strengthen all the major muscle groups in your body. This class will begin with a short warm up followed by 45-50 minutes of strength work using equipment such as stability balls, hand weights, body bars, resistance bands and body weight. Be prepared for a very intense workout followed by a nice stretch at the end.

Strong Step

This fun, challenging, safe and effective Step aerobics class provides all three criteria for fitness--cardiovascular training, muscle toning, stretching and flexibility. Regular heart rate monitoring allows you to participate at an appropriate and comfortable level.

Zumba

Ditch the workout - join the party! This is a class inspired by Latin dance moves. Even if you are not a dancer, you will love this easy to follow, fun and effective way to get fit. This is a cardio class like no other.

Core

This is a 45 min. class that will focus on core strength. A strong core helps stabilize the spine, pelvis and shoulder girdle and is imperative for a healthy body. This class will focus on strengthening the muscles that run the length of the torso, front and back. A great addition to your weekly workouts!

Cardio Core

This 45-minute class is high-intensity and guarantees a good work out! We’ll blend core exercises with cardiovascular intervals to get your heart pounding. Expect a combination of stations and mat work. The class may be outside if the weather is nice so come prepared for anything. Be ready to sweat and continue building upon your strong core!

Boot Camp

This is a backto basics class offering challenging workouts with training techniques focusing on Core, Strength, and Cardio-respiratory fitness. Benefits can be gained from the new beginner all the way to the seasoned athlete. Types of exercises to expect will be push ups, squats, lunges, power moves, jumping jacks &/or rope, abdominal work, circuits or stations.

Awesome Arms & Abs

Focus on putting your upper body to the test in this short 30 minute class that is perfect for your lunch hour! True to it's name, this class will focus on strenthening your arms and abs.

Multi-Sport Training

Multi-Sport Cardio focuses on cycling and running workouts. Classes will alternate between cycling specific and run specific classes each week. Cycling instruction will be similar to the non-impact Spinning classes offered by Well Works but will be more specifically focused toward a certain aspect of cycling racing and training (i.e Sprints, Tempo Rides, Hill Intervals, Time Trials and race simulations). During the cycling classes the instructor will cue changes in resistance and pace to simulate going up and down hills and fast sprints followed by recovery times. Each student ultimately determines the intensity of his/her own workout by varying resistance and pace. Running instruction will include a variety of running specific workouts (Intervals, Hill Intervals, Last Man Up or Indian Runs, Fartleks, Stairs workouts, and other specific workouts). Running classes will be structured to accommodate a variety of fitness and endurance levels but all participants should be comfortable running continuously for 30-45 minutes.

For cycling classes please arrive 10 minutes early to adjust your bike. Bring a water bottle to stay hydrated and a towel to wipe excess perspiration. No bike guarantee--first come first serve. A heart rate monitor is recommended to ensure a safe workout and to get the most out of your spinning experience. If you don't have your own monitor you can sign one out at the front desk.

For running classes please meet at the front desk of Well Works and come dressed to run outside based upon the weather conditions of the day but wear layers that you can shed to transition to an indoor workout should we need to adjust for inclement weather conditions.

Tentative Schedule (Subject to Change based on weather and facility scheduling)

Week 1: Spinning – Hill Intervals
Week 2: Running – Hash Run
Week 3: Spinning – Tempo Ride
Week 4: Running – Hill Intervals
Week 5: Spinning – Sprints
Week 6: Running – Fartlek
Week 7: Spinning – Time Trial
Week 8: Running – Stairs
Week 9: Spinning – Race Simulation
Week 10: Running – Intervals
Week 11: Spinning – Combination of all techniques
Week 12: Running – Last Man Up (Indian Runs)

CLASS POLICIES:

You must sign in at each class you attend - please write first and last name and member ID# legibily.
You may only sign in for yourself.
Class size may be limited and is on a first come-first serve basis. No reserving a space for another person.
You must be a current WellWorks member to attend classes (no balance on your account).
VISITORS must pay the $5 visitor fee and fill out the Visitor Waiver at the front desk BEFORE class. You must turn in the Class Pass card to the instructor to participate. (Please pay in exact cash.)
[Youth visitors - ages 13 and older - must fill out a Youth Visitor Waiver that MUST be signed by a parent/guardian.]
Check the WellWorks Group Exercise bulletin board or website for updates and cancellations.
Please be sure that you wear appropriate footwear (aerobic, walking, running or cross-training shoes).
Please bring a water bottle and a towel.
Please arrive a few minutes early. Many classes fill up 5-10 minutes before their starting times.
For your safety, you may not participate if you arrive more than 5 minutes after the class warm-up has begun.
If you have an injury or other significant medical condition, please inform the instructor before class.
Children are not permitted in class.
Spinning: A heart rate monitor is recommended to ensure a safe workout and get the most out of your cycling experience. Heart rate monitors can be checked out at the front desk. There is no bike guarantee-first come, first serve. Please come 10 minutes eary to correctly adjust your bike.