STANDARD TIMETABLE 2010 Classes are subject to change during the summer months June – August depending on popularity. Please call club to check listings prior to booking. To see a pdf of our timetable to print off at home, click HERE. Classes currently on offer at Welsh Back include: AEROBICS AWESOME ABS BARBELL PUMP BOXERCISE BUMS, LEGS AND TUMS (BLT) CAPOEIRA CIRCUITS KEISER CYCLE MED BALL MADNESS PILATES TOTAL BODY YOGA Class: Aerobics Type: CV, Co This is a high energy class building up a choreographed routine from more simple moves to give a fun workout for the body and the brain! The routine is broken down into easier to follow sections so everyone can pick it up and the more often you go the better you get! Training goals: Improved CV fitness, weight loss, improved coordination, fun workouts Class: Awesome Abs Type: CSS This short class will be giving you the opportunity to target that midsection. Whether you’re looking to just flatten your belly or sculpt that six-pack this class can help. But remember, to show off that six-pack you need to burn off the belly too! Training goals: Flatter/more defined abdomen, increased core strength/stability Class: Barbell Pump Type: MSE, Co Using barbells and dumbbells, this group resistance class will work the whole body helping to increase muscle strength and endurance. Great for both men and women, this makes doing weights more fun than on your own in the gym. Training goals: Improved muscle tone/definition, improved muscle strength/endurance, weight loss Class: Boxercise Type: CV, MSE, CSS,Co A great stress reliever, this class will work the whole body with a boxing style circuit and pad work to practice your boxing skills. Great for beginners or veterans and anyone with some aggression to use up! Training goals: Sport specific, improved strength/endurance, improved muscle tone/definition, improved coordination, weight loss, fun workouts, stress relief Class: Bums, Legs and Tums (BLT) Type: MSE, CSS A mixture of CV and resistance exercises designed to work the whole body. The style and format of the class can vary each session giving you a fun, motivating work out. Training goals: Improved strength/endurance, improved muscle tone/definition, improved core strength/stability, improved CV fitness, improved coordination, weight loss Class: Capoeira Type: MSE, CV, Co, F, CSS A fusion of martial arts and acrobatics set to native Brazilian music. Capoeira is great for any level of ability and beginners are always welcome. Classes consist of a warm up and stretching, teaching of the various moves, and finish with roda where participants get to learn the song lyrics and play each other in the circle. Class: Circuits Type: CV, MSE, CSS, Co A mixture of CV and resistance exercises designed to work the whole body. The style and format of the class can vary each session giving you a fun, motivating work out. Training goals: Improved strength/endurance, improved muscle tone/definition, improved core strength/stability, improved CV fitness, improved coordination, weight loss Class: Keiser Cycle Type: CV, MSE This studio cycling class is a great way to improve your cycling fitness either just for fun or as some off road training. Each instructor has their own style of teaching and all classes are open to all abilities as you are in control of how hard you work. Training goals: Sport specific, improved CV fitness, improved strength/endurance (legs), stress relief, weight loss Class: Med Ball Madness Type: MSE, CSS, Co No barbells or dumbbells, just a load of balls! This class takes away the usual equipment for a resistance workout and uses medicine balls (weighted balls) of varying weights to work out the legs, upper body and core muscles. Training goals: Improved strength/endurance, improved muscle tone/definition, fun workouts, increased core strength/stability, improved coordination Class: Pilates Type: CSS, F, MB Pilates is a form of exercise designed to improve strength and stability of the core muscles – the abdomen, lower back and pelvic floor. The benefits from doing Pilates include improved posture, core stability and reduced back pain. NB You need to do a workshop before participating in this class. Training goals: Improved core strength/stability, flatter/more defined abdomen, increased flexibility Class: Total Body Type: MSE, CV, Co, CSS This is an all over body work out using simple low impact aerobic moves to get the heart rate up, and hand weights to give a resistance workout without building or bulking! Training goals: Improved strength/endurance, improved CV fitness, improved tone/definition, weight loss, improved coordination, improved core strength/endurance Class: Yoga Type: F, MB, MSE Ashtanga Yoga. Also sometimes called Power Yoga, this dynamic yoga class can be very energetic focusing on the breath and flow of the movements. Hatha Yoga. This class is a more relaxing, meditative form of yoga. Both classes are aimed at working on mind, body and spirit as is the purpose of yoga. Training goals: Improved flexibility, improved strength/endurance Key: MSE = Muscular Strength & Endurance CV = Cardiovascular fitness Co = Coordination CSS = Core Strength & Stability F = Flexibility MB = Mind & Body WORKSHOPS We had Pilates workshops every 4 weeks as an introduction to the class. The workshops generally run for about an 1 ˝ hours and teach you the basic terminology. Moves and safety techniques such as posture and position placement. They aim to give you a starting point so that you may enjoy the pilates classes on the timetable. Please note that if you have done pilates before we do not require that you do the workshop first. MASTER CLASSES Thoughout the year we may hold master classes. These are usually to introduce a new class onto the timetable or as special one off events. They usually carry an additional charge. Master classes are advertised in the club prior to commencing.