FITNESS SCHEDULE

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					     913.831.9663                             F I T N E S S                                      S C H E D U L E                                            clubwoodside.com




MoNDay                T U E S D ay             W E D N E S D ay          T H U R S D ay               F R I D ay                  S aT U R D ay               S U N D ay

Vicious Cycle (S)     Power Spin (S)           Sets & Reps (A)           Spinergy (S)                 Strength Training (A)       Power Spin (S)              Strength Training (A)
6:00-7:00am           6:00-7:00am              6:00-7:00am               6:00-6:45am                  6:00-7:00am                 8:00-9:00am                 8:30-9:30am

Low Core (A)          Steptacular (A)          Vicious Cycle (S)         Tae-Box (A)                  Power Spin (S)              Steptacular (A)             Vinyasa yoga (Y)
8:30-9:30am           8:30-9:30am              6:00-7:00am               8:30-9:30am                  6:00-7:00am                 8:00-9:10am                 9:15-10:30am

Spin ‘n’ Sculpt (S)   Hatha Flow yoga (Y)      Cardio-Interval (A)       Hatha Flow yoga (Y)          Sunrise yoga (Y)            Sculpt Fusion (B)           Step Circuit (A)
8:30-9:30am           8:30-9:45am              8:30-9:30am               8:30-9:45am                  6:30-7:30am                 8:15-9:15am                 9:30-10:30am

Hatha Flow yoga (Y)   Simply Spin (S)          Core Spin (S)             Strength Training (A)        Sculpt Fusion (A)           Vinyasa yoga (Y)            Core Spin (S)
8:30-9:45am           8:30-9:30am              8:30-9:30am               9:30-10:30am                 8:30-9:30am                 9:15-10:30am                9:30-10:30am

arms ‘n’ abs (A)      Sculpt Fusion (A)        Hatha Flow yoga (Y)       Vinyasa yoga (Y)             Vinyasa yoga (Y)            Body Pump (A)               Vinyasa yoga (Y)
9:30-10:30am          9:30-10:30am             8:30-9:45am               12:00-1:00pm                 8:30-9:45am                 9:15-10:15am                11:00-12:15pm

yoga Basics (Y)       Rhythm Ride (S)          Pilates Ball Sculpt (A)   Pilates Mat (B)              Pilates Mat (A)             Pure Stretch (B)
10:00-11:00am         12:10-1:10pm             9:30-10:30am              5:30-6:30pm                  9:30-10:30am                9:30-10:30am

Just Step (A)         Strength Training (A)    active Living (A)         ashtanga Series I (Y)        active Living (A)           Spinergy (S)
4:45-5:30pm           4:45-5:45pm              10:30-11:30am             5:30-7:00pm                  10:30-11:30am               9:30-10:15am

Body Combat (B)       Cardio Interval (A)      Pilates Mat (A)           Body Pump (A)                Rhythm Ride (S)             Body Combat (A)
5:00-6:00pm           5:45-6:45pm              4:45-5:30pm               5:45-6:45pm                  12:10-1:10pm                10:15-11:15am

Vinyasa yoga (Y)      Vinyasa yoga (Y)         Step Circuit (A)          Cycle Express (S)            Happy Hour Spin (S)         Pilates Mat (Y)
5:30-6:45pm           5:45-7:00pm              5:30-6:30pm               6:00-7:00pm                  5:30-6:30pm                 10:30-11:30am

Body Pump (A)         Cycle Express (S)        Power yoga (Y)                                                                     Family Vinyasa (A)
5:45-6:45pm           6:00-6:45pm              5:30-6:45pm                                                                        11:45-12:45pm

Pilates Mat (B)       Butts ‘n’ Guts (A)       Power Spin (S)
6:00-7:00pm           6:45-7:30pm              6:00-7:00pm

Spinergy (S)          yoga/Core For Men (Y)    yoga Basics (Y)
6:00-6:45pm           7:00-8:15pm              6:45-7:45pm

Moonlight yoga (Y)
7:00-8:00pm                                                                                                                                                   SUMMER 2010

Tai Chi (B)
7:00-8:00pm

                                                                                                 Main Studio (A)    Yoga Studio (Y)   Spinning Studio (S)    Basketball Court (B)
       913.831.9663                                                   F I T N E S S                                                     S C H E D U L E                                                                clubwoodside.com




y o G a / P I L aT E S / F L E X I B I L I T y                    CaRDIoVaSCULaR                                               CoNDITIoNING                                                     CyCLING

Yoga/Core for Men No ladies allowed! We keep the male             Just Step The name says it: a non-dancy, high-intensity,     Sculpt Fusion This fresh, creative class delivers the            Space is limited, call 913.831.9663 to reserve
ego in mind with postures that focus on your least flexible       all-cardio class. 45 minutes, all levels, but some step      ultimate total body workout. The upper and lower body            a bike. Check-in at the desk is required before
body parts: hams, quads, low back and hips. Leave relaxed,        experience is helpful.                                       are integrated into each exercise with your core muscles         entering the spin studio.
stretched out and with a stronger core. All levels welcome.                                                                    doing the connecting. These innovative moves raise
                                                                  Step Circuit This class blends 5-minute intervals of         your heart rate while building strength, endurance and           Spinergy This lively class is appropriate for beginners, or
Moonlight Yoga Relax and unwind after work. Suitable for          step aerobics with upper-body strength training, using       balance. Intermediate to advanced levels.                        anyone wanting a slightly less intense class. 45 minutes.
all levels, this slower-paced yoga class will stretch your body   dumbbells, tubes and your bodyweight. Finish with abs
and de-stress your mind. Perfect for a pre-bedtime routine.       and a stretch. All levels.                                   Arms and Abs This 30-45-minute class focuses on the              Vicious Cycle This advanced workout combines high-
Appropriate for basic and intermediate levels.                                                                                 shoulders, bi’s, tri’s, chest and stomach. Be ready to work.     intensity climbs, jumps and sprints guaranteed to push
                                                                  Steptacular For the serious stepper, this class offers       All levels.                                                      you to your limit.
Hatha Flow Yoga Postures are linked together, yet are             complex yet well-taught combinations so you have fun
held longer to develop endurance, flexibility and relaxation.     and burn fat. Advanced levels.                               Butts and Guts This high-rep class uses stability and            Power Spin Enhance your ability to produce and
This blend of movement, breath and intense focus creates an                                                                    toning balls, weights and resistance bands. Create the           maintain power on a bike. Whether you ride for fun or
internal heat. Open to all levels.                                Cardio-Interval A medley of fat-burning floor aerobic        curves and cuts you want for a svelte lower body. All levels.    race, we will target specific training goals. See marked
                                                                  segments interspersed between toning segments.                                                                                improvements in your cycling and overall fitness.
Vinyasa Yoga This offers a creative fusion of classical and       All levels.                                                  Sets and Reps Create a leaner, stronger body using
ashtanga yoga postures connected in a flowing sequence.                                                                        classic sculpting and stretching techniques. Utilizes light      Cycle Express This short-yet-tough class lets you get in
Develop concentration, muscular strength and reduce stress.       Low Core A challenging and fun class with 35 minutes         weights, resistance bands and high reps. All levels.             and get out. Intervals, uphill sprints and resistance work
Some yoga experience recommended. Modifications will              of low-impact aerobics and 25 minutes of moves for the                                                                        get it done in a 45-minute class.
be made.                                                          abs and back. All levels.                                    Active Living The mature exerciser is the focus, with
                                                                                                                               intervals of light weights, cardiovascular work and ball         Rhythm Ride Feel the music in this hardcore, lunchtime
Yoga Basics This entry-level class provides detailed              Tae-Box This high-intensity blend of punches and kicks       exercises. Increases stamina and bone density. All levels.       workout. With a mix of rock, house and current grooves,
explanations on breathing and technique. Great for beginners      set to upbeat music will increase endurance and body                                                                          the rhythm is guaranteed to help you dig deep. Energizing
or those who wish to review the basics.                           tone. All levels.                                            Strength Training Like a group private training session          and powerful. The music matters!
                                                                                                                               focusing on weight training techniques; weights and bars
Pilates Mat Sculpt your midsection with a series of floor         Body Combat BODYCOMBAT™ is the empowering                    used. All levels.                                                Spin-n-Sculpt A great combination: 45 minutes of
exercises that focus on strengthening and lengthening core        cardio workout where you are totally unleashed. This                                                                          hills, sprints, and jumps with 15 minutes of upper-body
muscles. Breathing and alignment emphasized. All levels.          fiercely energetic program is inspired by martial arts and   Body Pump BODYPUMP™ is the original barbell                      sculpting with dumbbells.
                                                                  draws from a wide array of disciplines such as Karate,       class that strengthens your entire body. This 60-minute
Pure Stretch This peaceful class will increase flexibility and    boxing, Taekwondo, Tai Chi and Muay Thai. Supported          workout challenges all your major muscle groups by using         Core Spin This traditional class focuses on core strength,
decrease stress. Full body moves and sustained stretches calm     by driving music and powerful role model instructors         the best weight-room exercises like squats, presses, lifts and   proper alignment and riding technique. Includes a core
the mind. All levels.                                             strike, punch, kick and kata your way through calories to    curls. Powerful music, trained instructors and your choice       training segment to work abs and back.
                                                                  superior cardio fitness.                                     of weight inspire you to get the results you came for – and
Pilates Ball Sculpt Using the fit ball and your body                                                                           fast. You will improve your overall physique.                    Simply Spin For those who want to ease their way into
weight, we target your entire body, especially your core. All                                                                                                                                   spinning in a non-intimidating environment. Focuses
levels.                                                                                                                                                                                         on making spinning safe and effective for any body type,
                                                                                                                                                                                                ability level and age group.
Family Vinyasa Yoga This class will stay true to the
flowing style of our current Vinyasa classes. This kid-friendly                                                                                                                                 Happy Hour Spin Before you check out for the week,
class will provide a nurturing environment for Members ages                                                                                                                                     hit this after work Friday class and burn it up so you can
11 & older and of all fitness levels.                                                                                                                                                           relax for the rest of the weekend. All levels.